From the President

This Spring I think I used 3 pairs of running shoes each week in an attempt to have at least one pair dry when I started my run. Within a couple minutes, however, I always realized the futility of this effort as the deep puddles and steady downpour re-soaked this nearly-dry pair. Now that summer is here, Reston Runners are bound and determined to carry on their usual summer routines, including running and walking, coaching, socializing and preparing for the fall racing season.

Despite the miserable-excuse-for-spring we had here in Northern Virginia, Reston Runners managed to have quite a bit of fun. In April Dennis Hays and Dave Bobzein organized a Public Servants Appreciation Run to honor our local police and firefighters. After we took them through our 5 mile run in the rain, they all joined us for a huge breakfast, received plaques for their stations, and enjoyed plenty of thanks and good will. The next week a dedicated group of walkers and runners joined the Friends of the W&OD to clean the trail and fight back the poison ivy. Later in April John Koss organized a large group of volunteers to staff the registration tables of the March of Dimes’ WalkAmerica event in which funds were raised to prevent birth defects and infant mortality.

On Memorial Day, our activities of chaotic absurdity involved relays, water balloons, assignments to get to know your teammates, and remarkably compliant participants. Although it stopped raining for the festivities, most runners wound up soaked from the balloons. Participants were awarded towels and pastries for humoring the organizers and playing so well with others.

The following week Fernando Boccanera captained a team of Reston Runners to participate in the annual 20 hour Relay-for-Life in support of the American Cancer Society. Most participants walked in relay fashion throughout the day, but Bill Van Antwerp felt compelled to run much of the event on the track, logging well over 50 miles and stopping only when the officials closed the track for thunderstorms (as distinct from heavy rain).

In addition to these intermittent events, Reston Runners’ weekly activities continued as usual, including the Thursday night 6 milers, the weekend runs in the rain, and the well-deserved, dry, post-run breakfasts.

In May the weekly activities expanded to include the Monday night Women’s Training Program. Under the direction of our capable and experienced Ann Deschamps, this ever-growing program prepares beginning runners and walkers for the Women’s Distance Festival 5k, and a continuing commitment to fitness. Two hundred women and 16 volunteer coaches meet each Monday for a brief educational session with a guest speaker, and an organized workout with their pace group.

Our children have also begun their summer program, Youth In Motion, under the direction of Carol Molesky and Rebecca Cimino. More than 200 children meet on Tuesday nights to stretch, run relays, squirt water guns, hop over hurdles, and suck down popsicles together, all under the guidance of 20 volunteer coaches.

On Wednesday nights through September 3rd, the Interval Training Program offers a professionally coached track program for runners wishing to be faster, stronger, and buffer. Runners sweat through technical drills, timed miles, and varying track workouts together at South Lakes High School track. The program is open to all Reston Runners, and can be tailored to any ability.

This year Loretta Malander has taken the lead in preparing our Spring Into Summer Women’s Distance Festival 5k scheduled for June 28 at South Lakes High School. Special features of this event include the artwork of Sarah Gerould on the t-shirts and finishers medals (everyone gets one!), vast numbers of random prizes, sports massages at the finish, and enough food to feed South Reston.

Many more events are in the planning stages for this summer, including breakfast "seminars" on topics such as nutrition and adventure racing, potluck breakfasts, JFK preparation meetings, and a continuation of our marathon training. Our summer Family Picnic is scheduled for Saturday, August 16th at the Fairfax Hunt Club. Bring the kids and join us for games, volley ball, burgers and beer!

By my calculations, there are over 50 volunteers working to produce this incredible array of fitness opportunities for our community each week. These volunteers encourage new and young athletes, carry truckloads of water and Gatorade, drive around to businesses soliciting support for races, coerce their children into labeling and stamping large mail-outs, wake up early to stand in the rain and manage a finish line, spend hours obsessing over minute details of new courses, sequester themselves in their basements working on websites, data bases, and art work, and meet (over wine and pizza admittedly) to organize these various events.

Whether you join us as a runner, walker, volunteer, or all three, thank you for making Reston Runners the vibrant and inclusive club that it is. And if you have any other ideas for programs or activities you think we should be trying, let me know!

March of Dimes WalkAmerica Thanks Reston Runners

by John Koss

On Sunday morning, April 27, Reston Runners continued our tradition of community support by conducting walker registration for the March of Dimes WalkAmerica. The weather was much nicer this year, and the walkers finally had a chance to try the modified course we proposed (the stream valley trail East of Wiehle, past Becontree to Ring Road, instead of the path along Wiehle.)

Several of the Reston Runner volunteers ran or walked the 7 mile course after the registration was completed, and we enjoyed the hot dogs, pizza and other goodies afterwards.

The March of Dimes WalkAmerica Director, Jodi Knauer, passes along her sincere appreciation for the valuable assistance and support you all provided again this year. Many thanks to all of you:

RR Family Picnic
August 16, The Hunt Club

How many children do we have among our Reston Runners families? Let’s find out August 16 at our annual RR picnic. We’ll have activities for the kids; face painting and snow cones.

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

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

Come enjoy this great summer setting with RR families. Then, Sunday August 17, return to Lake FFX Park for our 10/18 mile run with trail option, followed by coffee and a post-picnic clean-up of desserts.

Women’s Training Program Presentations

by Grace Duke

Each week at the Women's Training Program, an authority on a topic such as sports medicine, podiatry, shoes, or clothing comes and speaks to the participants, providing information and answering questions related to women's running and walking. The talks are very popular and participants who miss one often ask for a recap. This year, recaps of each talk are posted on the schedule page of the Women’s Trainng Program website www.restonrunners.org/programs/wtp/index.htm) for all participants to view.

Lea Gallardo -- Shoes

On Monday, May 12, Lea Gallardo from Metro Run/Walk talked to us about important considerations in buying walking or running shoes. There are two things to consider when buying running and walking shoes, function and fit.

The function of running and walking shoes is to provide protection and shock absorption. Depending on the shape of your foot, you can determine the function you need your shoe to provide. Those who have a neutral arch (neither too high nor too low) and a flexible foot want to look for cushioned shoes. For runners whose feet have a tendency to roll in when then run (over-pronate) there are motion control shoes. And for those who roll out (under-pronate), they need plenty of shock absorption or stability shoes.

The next consideration is fit. There are five points to a good fit:

1) Toe – you want a little space in the toe. Your toes should be able to wiggle freely when you are standing still. They shouldn’t touch the end of the shoe.

2) Across the widest part of the foot – Wherever the widest part of your foot is, it should set comfortably in the widest part of the shoe. It shouldn’t be tight or loose.

3) Midfoot – The midfoot should fit snugly. The shoe laces should line up in the middle of your foot and should be parallel. If they are pulled too tightly you may want to try a narrow size. If they are spaced out too broadly, a wide shoe may provide the solution.

4) Heel – The heel should fit gently. A little motion in the heel is OK

5) Toe depth – The toe box of the shoe shouldn’t press against your toes.

Lastly, Lea told us that we can get good function and fit from any of the major brands. Generally speaking, for good running shoes you can expect to pay between $75-$90. It is important to try on shoes from all the different brands. The one that feels the best on your foot is the one to buy. Shoes don’t stretch or “break in” so make sure they fit great in the store. And remember, you cannot buy running shoes by the color!

Deborah Compton - Clothing

On Monday, May 19th, Deborah Compton, a representative from Moving Comfort, spoke to us about running and walking clothing. Deborah was a textiles major in college and has combined her love of running and clothes into a career in women’s exercise clothing. When she started in the late 70’s, there weren’t any exercise clothes designed specifically for women. Running bra’s didn’t even exist! Today many companies make exercise clothing for women, and Moving Comfort makes clothing exclusively for women. Deborah brought with her plenty of samples for us to look at and touch. She told us how the new fabrics such as Cool Max and Lycra are superior to cotton. These new fabrics wick sweat away from the body. Water doesn’t rest next to the skin so you are more comfortable during and after exercise.

First Deborah spoke to us about sport bras. There are several types: compression, encapsulation and compression with encapsulation. Encapsulation bras give the most support. She mentioned that amount of Lycra (or spandex) in a bra is important. For AB cups, 15% spandex is sufficient. CD cups need more. How do you know what size bra you need? Measure across your rib cage and add 3”—that is your band measurement. Then, measure across your bust. Subtract the lower number from the higher. If the difference is 1” you are an A cup, 2” = B, 3” =C, 4”=D, 5”=DD.

Moving Comfort also has a complete line of tank tops, T-shirts, and long sleeve T’s – all made of fabrics that wick sweat away from the body. They also carry shorts in varying lengths so you can choose the ones that are most comfortable for you and your body.

Lastly, she told us that air drying your exercise clothes will help them last longer, but if you don’t have the time (or desire) to hang them, even with daily machine washing and drying they will last a good year or so.

For more information on sizing, new fabrics and Moving Comfort’s line of clothes for women, check out their web site: www.movingcomfort.com

Dr. Kathy Coutinho - Stretching

On Monday, May 26, Dr. Kathy Coutinho spoke to the Women’s Training Program about the importance of stretching and shared with us some basic stretches. Dr. Coutinho is a Chiropractic Physician specializing in applied kinesiology and sports injury care.

Dr. Coutinho explained that it is very important to stretch both before and AFTER exercise. She recommends that we begin our workout with a short warm up, then do 5 minutes of stretching, then start our particular exercise, and follow it up with 10 minutes of stretching. Proper stretching will result in better range of motion, better circulation and better performance. However improper stretching will do more harm than good! There is a right way and a wrong way to stretch.

There are three dos and three don’ts when it comes to stretching: Do breathe. Do hold the stretch for a minimum of 30 seconds. And Do think about the muscle being stretched. There is a mind body connection at work and thinking about the stretch will increase the circulation to the muscle and actually enhance the stretch. Now for the Don’ts—Don’t hold your breath, Don’t bounce and Don’t do any “ballistic” movements. By ballistic, she explained that the stretch should be slow, without any jerking movements.

Dr. Coutinho explained that when we stretch we are increasing flexibility in our muscles, tendons and ligaments. There are three areas we should stretch, 1) the groin and hip area, 2) the neck, shoulders and arms, and 3) the hamstring, calf, iliotibial band. The iliotibial band (ITB) is a long tendon that begins in the buttocks area, runs along the outside of the thigh and attaches to the side of the lower leg just below the knee. Proper stretching of this area can reduce knee pain.

Lastly, before we went out for our walk or run, Dr Coutinho lead us in several easy stretches which your coaches will be incorporating into your weekly workout!

Interval Training Program Update

by Diane Lathom

Once again, RR is offering this great program for our members. If you would like to enroll, do so on our website at www.restonrunners.org .

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: With two days remaining before the official start of the program, there are 80 runners registered. Signing up at the track the first night has been popular in the past, so we may well double that figure. Cindy Carlyle will be our fearless leader again this year.

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

Reston Runners once again organized the Reston RRCA Women’s Distance Festival 5K Run/Walk Saturday, June 28. 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.. In addition to being a special local race event, the WDF is also the culminating goal for the RR Women’s Training Program that helps women get back into exercise.

Special thanks go to Ann Deschamps, director of the Women’s Training Program, and to Loretta Malander, race director of the Women’s Distance Festival.

Look for Women’s Distance Festival race results on the Reston Runners website at www.restonrunners.org.

Youth in Motion Off to a Great Start

by Carol Molesky, YIM Director

The Reston Runners Children’s Program started June 10. Thanks to our cool spell this year we had some great weather at the start of the program -- a clear day with some sunshine and no thunderstorms! The program runs from June 10 through August 12 at the South Lakes Track. We start at 6:00pm and finish at 7:00pm.

The first week we had over 180 youth in attendance. The ages range from 2 - 13. With the support of over 20 dedicated coaches (veteran and new) we offer a variety of activities for all ages. We look forward to a successful program again this year.

Come out and join us and see how energetic those "Young" runners are.

Debbie’s Demographics: Don’t Forget to Renew

by Debbie Margraff

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

Membership currently stands at 798 individual members from 633 households. This is up from 655 individual members from 510 households reported in the March/April newsletter. If you are reading this article on-line (because you didn’t find this newsletter in your mailbox) then it’s time for you to renew.

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.

Labor Day Lakeside Potluck Party September 1

The tradition continues. Joan Waggoner and Tom Conrad are again opening their home for the annual lakeside potluck get together on Labor Day at 5PM. Tom and Joan are at 2014 Chadds Ford Drive. Please park on Ridge Heights and walk into the cluster. Lake swim begins at 4PM. And there’s always the possibility of a leisurely boat ride on the lake.

The Hard Sell

by Duane Baltz

The one person harder to convince that running is healthy, than a non-running spouse, is the spouse’s Mother. Roy the Reston Runner has tried and failed repeatedly.

His Mother-in-law spied Roy’s gym bag in the car one morning while he was driving his wife to the airport for a business trip. Roy knew immediately he was in for a well-meaning, but severe, cross-examination.

“My, you travel light” his Mother-in-law: said to his wife.
“No, my suitcase is in the trunk. That’s Roy’s gym bag”.
“Roy’s bag? Where is he going?”
“He is going to work. That’s a gym bag. He runs at work during lunch”

“What is it?”
“It’s a gym bag”.
“Why does he have a gym bag?”
“He runs at work.”
“How does he find time to run. He must not have much to do.”
“You explain it,” she said to Roy in resignation.
“I go to the gym during my lunch break for exercise,” explained Roy.
“Why do you exercise? I thought people rested during lunch,” said his Mother-in-law.
“Exercise is healthy and it reduces stress.”
“Do you do strenuous exercise? You don’t run do you”?
“Sure, I run. It’s the best type of exercise.”
“It’s too strenuous. You will drop of a heart attack some day on the street.”
“No, I use a heart monitor, and the running actually strengthens the heart.”
“What about your knees. Running is hard on the knees. Do you want to walk someday like me?”
“Actually, running keeps the joints lubricated. Have you ever seen a runner with arthritis?”

“Some day you will walk worse than me, just you wait. Do you have good shoes/”
“Sure. Like Imelda, I keep closet full of good shoes.”
“Like what?’
“Imelda’s shoes.”
“Oh, if you have moldy shoes you should throw them out. How come you don’t buy new shoes. I’ll bet they are expensive. “
“A good pair cost less than $100.”
“How much?”
“Less than $100”
“Over $100 for shoes to run in. Then you stress your heart, ruin your knees and come back to the office too tired to work. That’s crazy.”
“My doctor says I am extremely healthy and I should keep on running,” said Roy.
“Your doctor tells you to run. Does he run too? He’s crazy.”
“I’m healthy and rarely get sick, so I must be doing something right.”
“Oh, you seem to get as many colds and flu as anyone.”
“That’s right,” said his wife. “You often get colds and you are tired a lot.”
“So you think running causes colds?” asked Roy.
“It lowers the immunity,” said the Mother-in-law.
“And it makes you tired,” said the wife.
“I’ll bet if I kept score, you would have more days of illness in a year than I do,” said Roy to his wife with considerable risk.
“I’ll bet you would be forced to admit that you would be healthier if you did not run so much,” said his wife.
“So you’re saying the cure for the common cold is, ‘stop running’, said Roy. “But how can you get the benefit of stopping if you don’t run?”
“That’s crazy,”said the mother-in-law.
“I enjoy running because it is invigorating and I enjoy not running because it is rejuvenating,” said Roy. “I’ve got the best of both worlds. That’s not so crazy.”
“Do whatever you want. Nothing I say will change anything,”said his Mother-in-law.
“You are old enough to know your own capabilities,”said his wife.
Roy smiled wryly. He had won a minor battle. However, the war could never be won, only avoided.

Reston Runners and Joy of Sports (JSF) Foundation Winter Race December 13

RR and the Joy of Sports Foundation (JSF), will collaborate on the 2003 Fall-into-Winter event December 13. RR race directors Anna Bradford, Joe O’Gorman, and Neil Knolle will work with Cyndy Porter, JSF event chairperson.

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.

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.

Reston Youth Sports Advocacy Group Seeks Support

by Bill Keefe

An advocacy group is being established to promote Reston youth sports, especially capital project improvements such as ballfields with lights, skate parks, and swimming pools with bubbles.

Tentatively called the Coalition for Reston Youth Sports, the group will advocate for approvals of projects related to improved sports opportunities for Reston area youth.

An e-mail list is under construction to notify interested citizens as each project is under review by local agencies such as Reston Association, Fairfax County, and the Reston Community Center. If you would like your name added to the e-mail list, please contact Bill Keefe at wkeefe1@comcast.net. Reston Youth Sports needs your help.

Fitness & Health

Runner’s Diet: You Need Carbs

from: “The Ideal Runner's Diet” by Lynn Grieger, R.D., C.D.E.

http://www.ivillage.co.uk/i/t.gif

Question: I keep hearing that in order to lose weight, I need to eat fewer carbohydrates. But what if I’m a runner? I need my energy!

Answer: Carbohydrates fuel muscles, and if you run, swim, cycle or dance on a regular basis, carbs are crucial for both performance and endurance. If you’re trying to lose weight, you may need to reduce your daily calorie intake, but you’ll also need to exercise, so you’ll need to eat foods that provide plenty of energy. If you try to follow a low-carbohydrate diet, you'll feel sluggish and weak. Go for a diet in which at least half of your total food intake is carbohydrates ? a simple task if you follow these guidelines:

Choose foods high in complex carbohydrates, fibre and B vitamins. Why? These foods provide fuel for exercising muscles and help prevent fatigue. Base most of your meals on carbs, and if you're hungry, eat more. Top choices include:

• Bran cereals

• Potatoes

• Wholegrain and dark, heavy breads

• Wholegrain crackers

Include plenty of fruits and vegetables - at least five servings - each day. You know they are packed with vitamins, minerals and fibre. But did you know the phytochemicals and antioxidants they contain help post-exercise recovery? Here are some top choices:

• Citrus fruits (oranges, grapefruit, tangerines)

• Dark green leafy vegetables (broccoli, kale, spinach)

Aim for two to three servings of reduced fat dairy products a day. Smart choices include:

• 1/3 pint of skimmed milk

• 1 pot of plain yoghurt (flavour it with fruit to get in all your fruit servings)

• 1 slice of low-fat cheese

Carbohydrate Loading: Its Role in Distance Running

http://www.realrunner.com/ukandeurope/health/carboloadingpage.htm

In the following article, we shall outline and explore the topic of carbohydrate loading.

Since the running boom of the late 60’s and early 70’s, this dietary procedure has become synonymous with the marathoner. The rationale being that increased carbohydrate availability within the working muscles can allow performance to be maintained for the full duration of the race. Before we delve into varying techniques to achieve this, firstly let us explore the role of carbohydrate in distance running.

In normal metabolic function, the body draws its energy by and large from carbohydrate and fat stores. At the onset of exercise, the energy dependency moves toward carbohydrate and moves along the continuum as intensity increases. At maximal exercise, energy is almost solely derived from carbohydrate. This is because the bodies preferred source of fuel is carbohydrate. Carbohydrate is quite a simple source of fuel for energy release. Simple that is in comparison to fat.

Without going into the chemical reactions of energy release, it is important to note that fat firstly relies on the combustion of carbohydrate as a catalyst for it to be broken down from a complex form called triglyceride. It then releases free fatty acids (FFAs), which are used for energy. Unlike fat, carbohydrate has a finite capacity; around two hours of continued steady state exercise. Any continued exercise after this usually proves difficult. At this point, it is hard for the body to break down and burn its other energy source fat. From this we can understand why the runner faces difficulty to continue when your body’s carbohydrate stores are exhausted. This is commonly known in running circles as "hitting the wall."

In the mid-60’s, the Scandinavian physiologist Astrand led the way in exploring ways of overcoming carbohydrate-depletion. It was here that the classic "bleed run" was devised (1). The practice was as follows. A week prior to a race, the marathoner completed a session for around two hours or twenty miles of running. This was to take the body to a state of carbohydrate-depletion, thereby greatly reducing muscle glycogen stores. After this, for the next three to four days the athlete avoided eating foods with high levels of carbohydrate, reducing their intake to around 60 – 100 g per day. Instead their diet constituted mostly fats and proteins. Water intake was maintained as normal. In conjunction, they tapered their running to moderate activity to prevent further muscle glycogen depletion. This regime was maintained up to and at least three days before competition. By denying the body its preferred source of fuel, glycogen synthase activity (the natural resynthesis of glycogen) is accelerated.

Following this, the runners then greatly increased their carbohydrate intake 10 fold (400 to 600 g), which along with greater resynthesis, led to an increased glycogen uptake by the muscles in comparison to pre-"bleed-run" levels. In such an instance, it followed on that the distance runner maintained performance for longer.

However, with such a regime there were problems. During the days of carbohydrate denial, athletes reported feeling irritable, restless, disorientated, muscle weakness, and difficulties in performing mental tasks (2). Therefore, other less harsh methods have since been proposed. Wilmore and Costill (1994), suggest that in the week prior to competition, athletes should merely reduce their mileage, whilst having a 55% carbohydrate intake. For the final three days, they should take on even greater carbohydrate quantities, and reduce activity to a 10 to 15 min warm-up. Findings show that muscle glycogen levels in this instance were the same or similar to Astrand’s (3).

Interestingly, recent research expresses a gender difference in such practices. Tarnopolsky et al (1995), reported women athletes who carbo-loaded showed no increase in muscle glycogen storage. That was when total carbohydrate intake was increased from 60 to 75 % in the days prior to competition (4). The concept of sex-specificity to this procedure should be noted, although further investigation is required before a solid conclusion can be made.

REFERENCES:

1. Astrand, P.O. (1979).
   Nutrition and Physical Performance.
   In Rechcigi (Ed.), Nutrition and the World food problem. S. Barger: Basel.

2. Wilmore. J.H., and Costill. D.L. (1994).
   Physiology of Sport and Exercise.
   15: 350-376. Human Kinetics.

3. Sherman. W.M., Costill. D.L., Fink. W.J., & Miller. J.M. (1981).
   Effects of Exercise-Diet Manipulation on Muscle Glycogen and its Subsequent Utilisation during Performance.
   International Journal of S ports Medicine. 2: 1-15.

4. Tarnoplosky. M.A., et al. (1995).
   Carbohydrate Loading and Metabolism
   During Exercise in Men and Women.
   Journal of Applied Physiology. 78: 1360.

The Psychology of Running a Marathon

by Stephen A. Russo, PhD
Director, Sport Psychology
UPMC Center for Sports Medicine

http://www.upmc.edu/pghmarathon/psychologyRunning.htm

Whether you're thinking about running the Pittsburgh Marathon for the first time or you've run several marathons, you can appreciate the physical discipline and dedication required to run 26.2 miles. Running a marathon presents unique challenges. But without proper training, it can lead to serious injury or frustration.

Because of the physical challenges and the length of the race, running a marathon is undoubtedly one of the most demanding competitive events you can attempt. Not only are you putting yourself through an extended, grueling run, but there is also a tremendous amount of time to think during the event - time to think about sore muscles or whether or not you will meet your goals.

As you train for the marathon, have you considered the mental, emotional, psychological commitment required? More importantly, have you considered how to address these issues during your training?

The successful completion of a marathon requires both physical and mental skills. The following is a list of sport psychology techniques and mental training exercises that may make your marathon experience more rewarding and fulfilling. There's no guarantee that these skills will help you finish the marathon or meet your individual goals but just as you train your body for the event, training your mind will improve your chances.

Prepare for Two Events

As with most difficult tasks, your ability to succeed will be easier if you break the task into smaller parts. Think of the marathon as two separate events:

1. Training

2. Race-day competition

Sport psychology can help you through both.

TRAINING
Develop A Training Plan

Maintaining your motivation and commitment during the long marathon-training phase can be difficult. Here are a few suggestions:

• One way to stay motivated is to have a plan. Start by reading about running a marathon. Talk to people who have been through it and educate yourself about what to expect from your training.

• After you have sufficient information, develop a training plan and a training log. In doing this, you will be establishing specific training goals. Clear goals can add direction, feedback, and support to your running.

Set Specific Training Goals

While it's helpful to set time goals for the race, it's also important to set specific training goals.

• Running a certain number of miles per week

• Maintaining a consistent pace during your runs

• Getting sufficient rest.

It's important to detail your goals, write them down, and use them to make slogans and/or encouraging signs around the house. Repeatedly seeing your training objectives, will help you stay on track.

Stick To Your Plan

It's also important to adhere to your training goals. For example, if you've included rest in your training plan - and you should - then stick to the plan. Without proper rest, you are more susceptible to injury.

Meeting or exceeding your training goals can help build the confidence you will need on race day, but avoid pushing too hard or doing too much. Patience and the use of passive will power can often prevent injury, over-training, and burnout.

Create A Running Atmosphere

Sport psychology is not only to be used on race day but during your training runs as well.

• Establish routines

• Practice simulation-exercises

• Develop a mental race plan

You can create a running mind-set by incorporating habits into training runs such as warming up the same way or scheduling long training runs on the same weekday as the marathon.

Imagine The Challenge

Once you've created a running atmosphere, simulate the marathon during those long training runs and teach your mind to stay alert and focused even as your body becomes fatigued. In addition to "seeing" yourself crossing the finish line, use simulation exercises to develop a clear picture of how you want to run the race. You can also prepare for different situations you might face on race day such as running the last few miles, maintaining pace when you feel tired, "attacking" hills, or running in warm weather.

Talk To Yourself - Positively

One of the most useful psychological techniques you can incorporate into your training is the effective application of positive self-talk. The way you speak to yourself can have a dramatic effect on the way you react under pressure.

Instead of making judgments about the way you are running or feeling (I'll never make it, I feel horrible, I am so slow, My back is stiff), describe the situation and look for solutions. Instead of allowing your mind to play tricks on you during the run, take control of the situation and tell yourself how to think. Positive words can help you control and re-direct your thoughts to the task at hand. Words like:

• Kick

• Go

• Pace

• Smooth

• Finish

Self-affirmations are also effective and can provide encouragement during your training runs as well as the race itself. Use statements like:

• "I can do this."

• "I'll make it."

• "Just one more mile."

Compete Confidently

Confidence is an important part of performance and your confidence level is often a direct result of your training. If you've conducted thorough training, you will be more confident in your ability to meet your race-day goals. And, you will be more likely to have a top performance during the race. However, the starting line is not the place to question your training methods. At the start, the goal for every runner should be to clear his or her mind, be confident, and give their best effort.

Attention Doctors: “Exercise Prescription Does Work”

http://www.healthandage.com/Home/gm=20!gid1=3681

by Susan Aldridge, PhD

Advising and supporting patients on physical activity brings great benefits in terms of quality of life and decrease in aches and pains.

There's an increasing trend towards promoting exercise in patients who are at risk of cardiovascular and other chronic diseases. In some areas, this takes the form of actually prescribing free sessions in the gym or swimming pool, while other doctors give specific advice and support.

Researchers in New Zealand studied 878 sedentary patients aged 40 to 79. One group received specific advice and support on exercise from their doctor while the other received usual care. Those in the first group significantly increased their activity level over the next year. They reported improvements in their general health, quality of life and a reduction in general aches and pains. There was even a trend towards decreasing blood pressure, although there was no difference in overall risk of coronary heart disease between the two groups.

This study suggests that doctors can do a lot to promote the benefits of exercise among their patients - even by just offering advice and support. Such intervention programs could be beneficial for the population as a whole.

Source: British Medical Journal, 12th April 2003

Walking for Fitness & Fun

Walkers Meet at YMCA Tuesday Mornings

by Liz O’Toole

Come join the YMCA's week-day walking program. The group meets just inside the front door of the Y which is on Sunset Hills Road in Reston (opposite Target). You don't need to belong to the YMCA to walk; everyone is welcome. The walks are Tuesdays at 9:00 a.m., and Thursdays at 8:00 a.m. We walk about 3 miles which takes about an hour. The program is catching on. About a dozen walkers got together on June 12. Let’s help this group grow.

Strength Training for Walkers

by Maggie Spilner

http://www.runnersworld.com/home/0,1300,2-157-159-1699,00.html

Do you want to add some oomph to your walking routine? Pick up your pace? Increase your mileage? Tackle steeper inclines?

The secret to walking faster, longer, and more energetically is a strong, limber body. That strength and flexibility can also help ward off pain in your shins and stiffness in your hips and lower back.

So how do you build such a powerful body? Easy: Just add some simple strength-training exercises to your workouts.

The following modest-but-mighty moves -- recommended by walking coach Elaine Ward, founder and director of the North American Racewalking Foundation, and exercise physiologist Doug Garfield, Ed.D., developer of TrainS.M.A.R.T., a program for high-performance athletes -- can make a huge difference in the effectiveness of your walking routine. The great thing about them is that they can be done on the go, without weights or other gadgets. The only "equipment" called for is the nearest tree or pole for balance.

You can incorporate these exercises into your workout any way you want. Do them all at once, or split them up between bouts of walking -- walk for 10 minutes, do a set of an exercise, walk for 10 minutes, do a set of another exercise, and so on. If you close your eyes while you do the standing stretches, you will improve your balance as well.To avoid muscle soreness, start with the smallest number of repetitions and work up gradually. Remember, too, that these numbers are only suggestions. If you need to start with fewer reps, that's fine. Allow your body to guide you.

Prime Your Shins for Speed

If your shins scream, "Slow down!" whenever you make an effort to increase your pace, add either of the following exercises to your routine. You don't need to do both unless you have the time and the desire.

Heel-toe rock. With your weight balanced equally on both feet and your knees bent, gently rock back on your heels and pull your toes off the ground. Then with one smooth motion, rock forward and roll up onto your toes. Use all of your muscles to perform smooth, controlled movements. Do 12 to 15 repetitions, counting the entire heel-to-toe motion as one.

Pause walk. Swing one leg forward as if to take a step. But before your heel hits the ground, pause with your foot about 3 inches off the ground and your toes pointed toward the sky. Slowly count to three, and as you do, continue pulling your toes back toward your shin. Repeat the pause with each step forward as you walk for 1 minute. Then walk normally for 1 minute. Repeat the entire cycle two more times.

Tone Your Hips for Power

Strong, flexible hip flexor muscles add power and grace to your walk while helping you lengthen your stride. Try the following two exercises to limber up and increase your range of motion. They can also help alleviate any stiffness that you may notice after long periods of sitting.

Figure eights. Stand on one leg, holding on to a pole or a tree for support. With the opposite foot, draw a figure eight in the air, making the top loop in front of your body and the bottom loop behind your body. Gradually increase the size of the figure so that your hip rotates fully in front and back. Do 10 to 20 repetitions with each leg.

Hip stretch. This stretch is great for walkers as well as for anyone who has to sit most of the day. Stand tall, with your back straight. Step forward with your right leg, keeping your left foot on the ground. Make sure that your right knee is squarely over the center of your right foot, forming a 90-degree angle. Tilt your hips forward until you feel a mild stretch in your left hip. Keep your left heel flat. Hold for a slow count of five. Step back. Repeat two more times with your right leg forward, then switch legs to stretch your right hip.

Tighten Your Tummy for Endurance

Weak abdominal muscles contribute to poor posture and sway back, which can lead to back discomfort, especially on longer walks. These two crunches will help strengthen your stomach muscles and relieve back tension. And, even better, you don't need to lie down on wet grass to do them.

Standing crunch. Place your palms on the tops of your thighs. Round your back and contract your abdominal muscles. While crunching, slide your hands down your thighs to your knees, applying firm pressure along the way. This intensifies the contraction of your abdominal muscles. Relax. Do 12 to 15 repetitions.

Twisting abs. Place the palm of your right hand on top of your left thigh. Round your back and contract your abdominal muscles as you twist down and to the left. While crunching, apply firm pressure to your left thigh with your right hand to intensify the contractions of your abdominal muscles. Do 12 repetitions, then switch sides.

Build Thighs to Conquer Hills

If you walk on level ground most of the time, hills may seem especially challenging. That could be because your quadriceps, the muscles in the front of your thighs, aren't sufficiently developed. Practice these exercises every day, and you'll quickly turn mountains into molehills.

Quads, part 1. This is a controlled leg squat. Be sure to do it slowly so it feels challenging. Stand with your feet shoulder-width apart. Moving to a slow count of five, squat down as far as you comfortably can, but no farther than a 90-degree angle at your knees. Make sure that your knees are over but not past your toes and your back is straight. Then straighten up to a count of two. If you reach your arms overhead on your way up, you'll finish each squat by stretching your waist and rib cage. Work up to 15 to 20 repetitions. Always follow this exercise with Quads, Part 2.

Quads, part 2. Stand with one foot on a curb, one in the street. Line up the toes of your street foot just below the instep of your curb foot. With your weight on your street foot, squat down to a count of two, then straighten up to a count of two. Again, don't bend your knees more than 90 degrees. You're using your whole body as a weight for your leg. Work up to 10 to 15 repetitions per side.

Consider a Move to Speed Walking

from “Health A to Z”

http://www.healthatoz.com/healthatoz/

What is speed walking?

Without a doubt, walking is good exercise. But if you want a great exercise, try speed walking or its stepped-up cousin, race-walking. These activities increase your caloric burn rate without the joint-jarring effects of jogging.

Simply put, speed walking - sometimes called power walking, fitness walking, health walking, exercise walking or striding - is walking very fast without running. Arms are swung in pace with the stride, and one foot is on the ground at all times. Your stride is slightly longer and considerably quicker than in a leisurely stroll. Speed walkers generally walk at a pace of 3.5 to 5.5 miles per hour.

Race-walkers travel even faster, from 5 to 9 mph, although some competitive race-walkers can cover a mile in as little as six minutes. The object of race-walking, according to the University of California's Berkeley Wellness Letter, is to move your body ahead as quickly as possible without running and avoid the up-down motions of regular walking.

How many calories does speed walking burn?

The number of calories burned during a speed-walking workout depends on such factors as your weight, the length of your workout, the pace of your walk and how vigorously you swing your arms.

Walking at a brisk pace of 4.5 mph on level terrain burns about 440 calories per hour if you weigh 150 pounds. You'd burn about the same number of calories by running slowly. Heavier people burn more calories per hour no matter what activity they are engaged in; lighter people burn fewer. Walking on gravel or grass burns slightly more calories than walking on a treadmill, according to the Berkeley Wellness Letter. Another way to burn more calories is to speed walk on hilly terrain or on an inclined treadmill.

According to the National Heart, Lung, and Blood Institute, walking harder or faster only slightly increases the calories spent. A better way to burn up more calories is to increase the time spent walking.

Advantages

Advantages of speed walking several times a week are manifold. A study in the New England Journal of Medicine found women who walked one to three hours a week were 30 percent less likely to develop heart disease or suffer a heart attack compared with sedentary women. Women who walked three hours weekly were 35 percent less likely to have heart problems. Walking five or more hours a week reduced the risk of heart problems by more than 40 percent.

According to champion race-walker and certified exercise leader Bonnie Stein, race-walking provides a lower- and upper-body workout because of the accentuated use of the back, shoulders and arms.

Speed walkers and race-walkers also enjoy a low injury rate. "Because of the smooth and fluid stride, the body lands with much less force than in running - resulting in less pounding on the feet, legs, knees, hips and back," says The First Walking and Nutrition Newsletter. It was edited by Stein and Page Love-Johnson, a registered dietitian, author and certified health and fitness instructor. And, the newsletter points out, if you keep an erect posture, you are less likely to develop back problems.

As with other forms of aerobic exercise, speed walking for 20 to 60 minutes three or more times a week provides stress-relief and other psychological benefits.

Other advantages

Speed walking is independent and inexpensive. You don't need a partner or a team. All you need is a pair of comfortable walking shoes and a place to walk - a park, track, treadmill, the local mall or your own neighborhood.

Disadvantages

If you walk too slowly, it can be difficult to raise your heart rate enough to derive the same cardiovascular benefits provided by other forms of aerobic exercise.

Depending where you live and work, you may lack access to a safe place to speed walk for long distances. Unless you have access to a treadmill, mall or an indoor track, maintaining your speed-walking schedule may be difficult during inclement weather. Another potential downside is boredom because walking can be monotonous to some people.

Speed walking or race-walking can lead to foot pain if the soles of your walking shoes are worn or too thin, if they provide inadequate arch support, are too loose around your heels, or lack shock absorbency, according to Mayo Clinic Women's HealthSource, published by the Mayo Foundation for Medical Education and Research.

If you usually wear shoes with heels greater than 2 inches, you may experience heel pain when you switch to walking shoes, Mayo Clinic Women's HealthSource says.

Who should participate?

The beauty of speed walking is that almost every ambulatory person can do it. Speed walking is also a great family activity.

You should probably consult your physician or foot specialist before beginning a speed-walking program if you are flat-footed, have a high arch or have a gait abnormality. According to the Mayo Clinic Women's HealthSource, these problems can cause your weight to be distributed unevenly as you speed walk. This can lead to plantar fasciitis, a painful inflammation of the soles of your feet.

Learning to speed walk

Many people teach themselves to speed walk by increasing their usual walking pace and swinging or "pumping" their arms vigorously. For those concerned with perfecting their technique, there are walking clinics and books about walking. One such book is Healthwalk to Fitness by Jake Jacobson, which also includes information on warming up, cooling down, stretching, nutrition and other topics.

Race-walking technique is more difficult to master. Like speed walkers, race-walkers do not let themselves become airborne as runners do. What makes race-walking unique is that the supporting leg is kept unbent from the time the foot touches the ground in front of you until the moment it passes under your body. Race-walkers also accentuate their arm swing and move their torso and pelvis in a rhythmic, albeit peculiar-looking manner.

Posture is important in both speed walking and race-walking. The torso is kept upright yet relaxed throughout each stride. The head remains in a neutral position; you are not looking down or up. In race-walking, your footfalls should be aligned, and your hips, which drive your stride, should be rotating horizontally with very little vertical movement.

Speed walking guidelines

Talk to your doctor. Despite speed walkers' low injury rate, consult your physician before beginning this or any other exercise regimen. Obtaining medical clearance is especially important if you have high blood pressure or other cardiovascular problems.

Heed your pain. The President's Council on Physical Fitness and Sports advises walkers to listen to their body when they walk. "If you develop dizziness, pain, nausea or any other unusual symptom, slow down or stop," the council says. "If the problem persists, see your physician before walking again."

Don't forget to stretch. To reduce your risk for muscle strains and other injuries, be sure to warm up, stretch and cool down properly. To warm up, walk for several minutes at a relatively slow pace to increase blood circulation through your muscles. Then gently stretch your calves, shins, hamstrings, quadriceps, hips, arms and shoulders.

Slow down your pace during the last few minutes of your walking session to cool down, and then repeat your stretching routine.

Safety in numbers . If there are no safe places to walk alone near your home or workplace, join a speed walkers club. Or find one or two friends or coworkers who also enjoy walking, and hammer out a walking schedule that works for everyone. Speed walking in pairs or groups fights monotony and motivates you to speed walk regularly.

Keep left. You may need to speed walk on the street if the sidewalks are uneven or absent. If you speed walk in the street, remember what you learned in scouting: Always walk along the left side of the road so you can see oncoming traffic.

Be visible. Wear light colors or reflective tape on your clothing when speed walking. This is especially important if you walk in the road, at dusk, at night or in foggy conditions.

Stay challenged. As your physical conditioning improves, step up your pace and swing your arms more vigorously as you speed walk. The longer and faster you walk, the more fat you'll burn.

Information on the Northern VA Hiking Club (NVHC)

from: http://www.nvhc.com

The Club

For its size (approximately 575 members) the Northern Virginia Hiking Club offers an amazing number and variety of outdoor activities. Typically at least two hikes are offered each week: one on Saturday and one on Sunday. Quite often special activities such as backpacking, bicycling, camping, canoeing, cross-country skiing, moonlight hiking, and white water rafting are also offered. Typical day hike destinations include the Shenandoah National Park, the George Washington and Jefferson National Forest, and various other national, state and regional parks located around the DC metropolitan area. Special activities may involve farther destinations.

The Members

The members are a diverse group: men, women, teenagers, senior citizens, outdoor enthusiasts, those interested in a work-out, and people who want to enjoy a relaxing stroll in the park in company of others. The members pay an annual fee of $5 per person, or $8 per family. Guests are welcome on most Club outings. Guests pay a fee of $1 for the event.

Meeting Places And Times

Most hikes meet at well-known parking lots in Northern Virginia, such as Commuter Lots in Manassas, Centreville and Woodbridge, Vienna and East Falls Church Metro Stations and the Sterling W&OD Bike Trail Parking Lot. The meeting times are usually 8 or 9 a.m., depending on the hike and the leader. It is hard to predict how long the hikes last. Easy, close-by ones may end by 3 or 4 p.m., while the longer and more distant hikes may take much longer.

Weather Policy

Hikers should call the leader before going to the meeting place when conditions are questionable. The leader may cancel or modify the hike if weather, trail or driving conditions are dangerous. If the hike is canceled, the leader may not be at the meeting location.

Participation of Children

Children under 18 must be accompanied by a responsible adult. Both the child and their parent or legal guardian must sign and acknowledge the liability disclaimer on the sign-in sheet. Please call the hike leader in advance to verify that the hike is appropriate for children.

Pet Policy

Pets are welcome on NVHC hikes as long as they are well behaved and kept under control at all times. Dogs should be current on rabies vaccination, wear identification, and be kept on a standard 6-8 foot leash. Please contact the hike leader in advance if you intend to bring a pet because pets are not permitted on some trails. All pooper scooper laws must be obeyed. Remember to bring water for your pet.

Car Pools

Voluntary car pools are formed to take the hikers to trail heads. A nominal car pool fee (typically $5 or less) is suggested for each hike. Park entry fee, if any, is shared by everyone in the car.

Hike Ratings

Hikes vary from easy walks in the park to day-long treks up and down steep mountains. Hikes are rated to help you choose. The ratings are: D - Easy, C - Moderate, B - Moderately Difficult, and A - Difficult. Typically, the harder the hike, the quicker the pace of the group. Information about the terrain, such as stream crossings or rock scrambles, are usually included in hike descriptions.

Preparation

To enjoy the hike, it is essential that you are well prepared. Preparation includes, among other things, that you are medically fit; that you have done other similar hikes in the past; that you have enough food and water; that you have proper footwear; and that you are dressed for possible adverse weather. The club does not assume responsibility for anyone's safety; all participants must sign a liability disclaimer.

Schedules And Information

NVHC distributes a schedule of hikes each quarter, starting in late December. Schedules are mailed free to members. For more information try the following sources:

• The clubs activity hot line at (703) 440-1805

• The Weekend section of the Washington Post (published every Friday)

• The club’s home page: http://www.nvhc.com

Happy Trails!

Wilderness Walking with Your Dog

Dr. Aurelia Louise Jones

http://www.angelwater.net/y2k/WildernessWalkingDog.html

Heading for the hills for a trek with your dog can be a wonderful experience. Hiking together, you can enjoy seeing the beauty of nature as well as watching your trusty companion have fun in much the same way its wolf relatives do. The following tips will help you avoid some common problems.

Make sure your dog is in good enough physical shape to endure the hike. If your dog has been a couch potato for a while, train him/her gradually. Take brisk walks together twice daily, gradually working up to the distance you plan to hike.

Find out if dogs are allowed. Call the local ranger or other appropriate official before you set out. Even in a rural setting, dogs are not automatically welcome.

Lean toward a leash. Even places that do allow dogs often require they be kept on a leash. Even a well trained pet might decide to run off after a wild animal in the excitement of the moment and the new surroundings and could get hurt or lost.

Tag your dog. Make sure your pet is clearly identified in case you would become separated. Attach an ID tag to the dog's collar, even if your pet has an identifying tattoo or microchip. If you are vacationing away from home for a while, write temporary contact information on a bit of paper and slip it into a capsule-type tag on your dog's collar.

Buy the right doggie duds A bright orange vest with glow strips is especially important if there are hunters in the area. The vest can also help you spot the dog at night.

Take plenty of water. Dogs are susceptible to many of the same waterborne diseases such as Giardia that afflicts people. On a brief outing, it's probably easiest just to carry a large canteen of fresh water from home. (Don't forget to bring a lightweight plastic bowl.)

Take snacks. Just like you, your dog will be burning many more calories than usual. Don't ever let your dog eat anything found in the woods.

Keep your canine cool. Hyperthermia or heatstroke is a particular hazard for dogs because they do not sweat, they rely on panting to regulate their body temperature. In addition to offering plenty of drinking water, allow your dog to cool off in shady places or shallow water.

Don't weigh down your dog. If you want your pet to carry a doggie backpack, make sure you accustom the pup to it gradually as a part of the shape-up program.

Watch out for rushing water. It's best to put your dog on a leash when crossing streams. The current may be too strong. Test the water yourself before you send in the dog.

Don't forget first aid. Dogs often cut their footpads or their legs on rocks or trails. Make sure your kit contains gauze pads, gauze and adhesive tape to bandage tender paws for the hike back to the car. Dog booties, available in most pet supply stores, can be helpful for dogs whose pads haven't been toughened up by walking on concrete or on rough terrain. Clipping nails ahead of time can prevent traumas or damage to the nails.

Keep insects from bugging your pet. Flies and mosquitoes can bother your dog as well as you. The product "Skin so Soft" from Avon is a well known natural insect repellent. Mix a tablespoon of Skin so Soft oil with 4 oz. of any table oil. This will make a very good and safe insect repellent for you and your pet without any harmful chemicals.

Get ticks off. This area has ticks. A good brushing for your pet after the hike or a couple times a day should you stay in the wilderness several days will be very beneficial. A good mild flea bath for your dog when you return home, followed by a flea combing, should get rid of any freeloaders.

Don't risk ruining the joy of an extended romp with your canine companion by skipping these few simple safeguards. Do what you can to ensure a safe, trouble-free experience, so you will look forward to hiking with your pet many more times from now on!

Most Fluids Can Fulfill Hydration Requirements

by Susan Aldridge, PhD

http://www.healthandage.com/Home/gid1=3609

You don't need to drink plain water to stay well-hydrated as most other beverages will do the job.

We're often told to make sure to drink about eight 8-ounce glasses of water every day to keep hydrated and healthy. But the water content of food, and beverages other than water can hydrate the body equally well, say researchers at the Center for Human Nutrition at the University of Nebraska.

A group of 27 healthy male volunteers was put on one of two diets. Either they got their fluids from plain water, or from other beverages like orange juice, cola drinks or coffee. Urine analysis and body weight measurements revealed no significant differences between the two groups. This suggests that if it's difficult to get access to plain water every day, you can still fulfil your hydration and health needs by drinking other beverages.

Source:
Journal of the American College of Nutrition, April 2003

Marathon and Ultra News

The San Diego Rock and Roll Marathon

by Norm Hunt

Hiroko and I went out to San Diego over this last weekend to participate in the 6th Annual running of the Rock 'N' Roll Marathon,

After a hot and muggy race, that had more ups and downs than we had anticipated, including one 250 foot climb over two miles, we both made it to the finish line in a slow, 5 hours and 49 minutes. Hiroko nudged me out by a nose, beating me by 0.01 seconds across the finish line, even as tired as she was, she managed to run in the last mile and one-half, we had walked a lot on the course. She had bad blisters for the last 9 miles. But the best news awaited us later that evening, when, while looking at the race results, I discovered that Hiroko had placed 3rd in her age group, meaning that she once again garners a trophy!!! She was in fact 3rd out of 13 runners in her age group, with others being from all over the USA competing, along with a few others from foreign countries. Yours truly, was a spectacularly, unremarkable 99 out of something like 150 other runners in my age group.

As we were returning to the hotel, we ran into Rich Hewitt of Reston Runners, who in fact had been staying on the same floor as us in the Marriott, but we never saw each other until that moment. Rich ran a respectable 4:40:34 for the Marathon. Others from Reston, Virginia, who ran were Chip Hulbert at 3:55:44, Cherie Jones at 5:17:54, and Nicole Rogers at 4:11:22. I do not know how many, if any, of these individuals are members of Reston Runners and likewise, other who were members of Reston Runners, from towns other than Reston, may have also ran.

Comments on the race and course, itself. Lots of Bands and Cheer Leaders, but medical tents did not seem as well organized as other Elite Running events, they were out of Vaseline at many of their aide stations and did not have much sun tan lotion, I got burned for just the brief time at the end that we were still running, as the sun started to break through the fog layer. The race was very disappointing, as far as being scenic or memorable, especially since it was located in San Diego. Running through Balboa Park and Zoo turned out to be, only, going along the side of the Park and then being down in a valley through the Park, so we did not, really, get to see and appreciate any of the Zoo or Park. The city part of the race was through what appeared to be, at least for half of the city part, through the "Flop House" part of town. One runner was sitting beside a bunch of wineos, as he was tying his shoe. The rest of the course was generally boring and uninspiring; even around Mission Bay, itself, it was not very picturesque. Fortunately, the fog cover stayed around to until about 5:30 hours into the race, i.e., until a little after noon. Temperatures started off at about 60, when to 70, very humid, and then went into the upper 70's as the sun started heating up and breaking through the fog cover. There was plenty of water and Gatorade at about half the water stops, about every 1.5 miles; fortunately no Ultima!!

So if you are a victim of marketing hype and are doing all the Elite Running events, you need to go to San Diego, but not for the Marathon itself. The Marathon Expo was bigger and better than most, better than New York, but not as large as Chicago. The city attractions are great: outstanding Zoo (this is a must), great Sea Food, and Coronado Island and the Hotel del Coronado, as well as the San Diego Marina are all great places to visit. We stayed at the Marriott Marina, which has a spectacular view of the San Diego Bay -- it is almost a resort hotel in and of itself -- and we got to see the USS Constellation and its support ships return from the Gulf War II, as well as their jet airplanes land at the NAS on Coronado Island. That all more than made up for the uninspiring Marathon course.

Idiot’s Guide to the Boston Marathon

by Bill Simmons, Page 2 columnist

Excerpted from: http://espn.go.com/page2/s/simmons/030418.html

This year's Boston Marathon stands out for one reason: I won't be there. After 13 straight appearances, I'm stuck here on the West Coast, as one of the defining events in Boston sports carries on without me.

Will I miss running it? Absolutely. More than you know. Because I never actually, um, ran the thing. But I did watch it every year, and I cheered on the runners, and I knew some people who ran the race, and my family gathered in the same place to watch the race every year. So that counts, right? It was always one of my favorite days of the year.

With that in mind, and only because I can't be there this year, I slapped together one final edition of one my favorite old columns, an idiot's guide to the Boston Marathon:

For some the Boston Marathon is a grueling 26.2 mile quest, for others it's a long party.

Q: Where and when does the Marathon start and finish? How long have they been doing it?

The Marathon takes place on the third Monday in April, the centerpiece of a pseudo-holiday in Massachusetts called "Patriots Day." What are we celebrating? Nobody knows. Basically, it's an excuse for college students, state workers and people who don't care about their jobs to take the day off and get hammered. They've been doing this thing for 106 years, making this race almost as old as Jesse Orosco.

The race kicks off in Hopkinton at noon, stretching for 26.2 miles through Ashland, Framingham, Natick, Wellesley, Newton, Brighton, Brookline and finishing at Boston's Copley Square. The last acknowledged group of runners stagger through the finish line around 5:30-6:00 p.m.; that's when we give up and leave everyone still running the course for dead.

Q: What are the course records?

Kenya's Cosmas Ndeti currently owns the course record, having finished the '94 race with a time of 2:07:15. Fellow Kenyan Margaret Okoyo set the women's record last April -- 2:20:43, a full 13 1/2 minutes slower than my man Cosmas. The lesson, as always: Men are faster than women. Also, South Boston's Murph broke the record for "most beers and cigarettes" in 1992, downing 31 bottles of Bud and plowing through four packs of Marlboro Reds in a six-hour span at Cleveland Circle.

Q: Does the local media pay too much attention to the Boston Marathon?

Geez, you think? The Boston Globe devotes a 780-page special section to the Marathon every year. Who reads that thing- Aren't they all the same stories every year? If they accidentally printed the 1993 special section instead of the 2002 section, would anyone even notice? And do we really need live TV coverage from every major local network? Apparently, it's better to have three TV networks beating a local event into the ground than one.

I always compare big local sports events to blowouts in football, because the overkill/oversaturation of media coverage gives networks and newspapers a chance to utilize some of their "talent" that hasn't been used enough lately (like the third-string QB playing in a blowout). Something like the Marathon allows everyone in the local sports media to get some PT. And I mean, everyone ... third string TV reporters, the print reporters buried on the high school/college beat, the news room janitor ...

Q: Before fleeing for the West Coast, where did you watch the Marathon?

Right on Route 16, at my Dad's house, which is pretty close to the midway point of the course. Back in the day, I was usually good for three sandwiches, 200 potato chips, 150 pretzels, five beers and at least 25 inappropriate comments. You can't put a price on shouting encouragement to the finest runners in the world while holding a beer in one hand and a corned beef sandwich in the other. As an added bonus, Marathon Day always marks the first time in the Red Sox season when my Dad shakes his head and says, "They don't have it this year."

From elite runners to your beer guzzling friends, the marathon is open to everyone.

Q: Which places would you recommend to watch the Marathon?

Definitely check out that Wellesley College area, just because everyone in the all-female school comes out in droves (right around the 10-mile mark). Also, the Coolidge Corner area can get pretty lively (quality bars galore, especially if you walk down to Allston), plus, you can hop right onto the Mass Pike or Storrow Drive after the runners cruise though. And Heartbreak Hill -- a punishing uphill climb near the Boston College campus, kicking off the final six miles of the race -- is appealing if you want to watch exhausted runners throwing up and defecating on themselves.

Q: Which places would you avoid?

Avoid the Kenmore area at all costs, because there's a double whammy: the Marathon and the annual 11 a.m. Red Sox game, which makes for a congestion nightmare once Sox fans start pouring out of Fenway (usually around 1:30-2:00, right as the first runners are running through). And Cleveland Circle is always too crowded, filled with drunken BC students bemoaning the fact that they couldn't get into Holy Cross.

Q: Why is it that you can't buy most products unless they have tamper-proof packaging, but when you run the marathon, you eagerly accept oranges and water from complete strangers who might be raging psychopaths?

No idea. When you've run 20 miles, you'll trust anyone handing stuff out.

Q. Why do female Bostonians go bonkers when the top female runners start running by?

Who knows? It's like some sort of inexplicable robo-feminism/sisterhood thing, absolutely the most annoying subplot of the whole afternoon. I always tried to get my revenge beforehand -- whenever I was watching the Marathon in a large group, I always waited for someone to ask the question, "Have any of the female runners come by yet?" After somebody answered, "No, they haven't," I would wait for two seconds, then answer, "Don't all the women run at the beginning with the wheelchair people?" (Guaranteed high comedy. Women flip out when they hear stuff like that, even if you don't really mean it. It's just fun to get women riled up. That joke made my Dad laugh every year ... then my stepmom would stay mad at him for at least a half-hour afterwards. The good old days.)

Q: Where do the runners go the bathroom?

Usually they set up port-o-johns along the race, but runners concerned with their times usually do one of three things:

A. Hold it in.

B. Veer off the course and pee behind a car.

C. Pee on themselves while they're running.

Just for the record, the Sports Gal performed "C" a few years ago while running the race. She explains the situation matter-of-factly, saying, "I didn't want to kill my time so I just kinda let it seep out ... it's all water, anyway, especially when you've been running for a few miles."

Sounds like a good time, huh? Any athletic activity that causes you to pee on yourself, justify it and have the justification actually make sense is something I don't want to be doing under any circumstances. Thanks, anyway.

Q: Why do casual runners put themselves through this?

You really have to love competing to understand. For instance, my first time hiking Mount Washington was the worst experience of my life -- hot, miserable, endless, almost as painful as the ESPN column I ended up writing about Mount Washington -- yet I eagerly did it two more times. Does that sound rational? Of course not. Maybe it's that moment when you see the finish line (or the top of the mountain, or whatever) and feel that rush of exhilaration, or the feeling of warm pee running down your leg, with no repercussions. I'm really not sure.

Then again, I'm not sure I understand the marathon thing, or triathalons, or any of those things. Anything that causes your toenails to fall off and dehydrates your body to the point where you lose control of your bowels ... well, that isn't high on my "things to do" list. That's just me.

Q: What happens once you finish the race?

They throw a warm jacket on you, then make you walk another half-mile to the post-race center in Copley. When you get there, you pick up your clothes, greet your family and receive a free massage. Since you smell like holy hell, nobody wants to come within five feet of you. Pretty anti-climactic. Most runners just want to head home and pick their toenails out of their sneakers at that point.

Q: Finally, what are your Top 5 favorite perversely-entertaining Marathon moments?

Hmmm ... I'll guess I'll go with these five, none of them involving that horrifying Uta Pippig "incident" from a few years ago (she's been ragged on enough for that one):

1. Rosie Ruiz faking her women's victory in 1980 -- she ran a few miles, hopped on the T, snuck back in around the 22-mile mark, crossed the finish line first and was actually declared the winner for a few hours. That always cracked me up. Now they stick computer chips in everyone's sneakers.

2. Ever hear of a famous local named Johnny Kelly, who won the Marathon in like 1940, then kept running it every year into the mid-90's? About a decade ago, Kelly was laboring to finish the race and stumbled across the finish line, where his equally-ancient wife was greeting him. Of course, since Johnny was so damned old at this point, he couldn't put on the brakes fast enough ... and he bowled his wife over. At the time, it wasn't funny at all. It was awful, actually. Now? Well, as Alan Alda said in "Crimes and Misdemeanors," "Comedy equals tragedy plus time." In fact, I'm giggling as I'm typing this. In the Boston Marathon you can bet on someone from Kenya, or you can lose.

3. During the '92 Marathon, back when I was a college senior, we drove down from Worcester to support two of my running roommates -- Nez and Night Train -- from my Dad's house off Route 16. Two-plus hours into the race, they reached our group and stopped for a few minutes, looked at everyone eating and drinking, then simultaneously said, "Screw it, why are we doing this?" And they stopped running right there. Five minutes later, they were eating sandwiches and drinking beer. A classic moment in Peer Pressure History. Brings tears to my eyes just thinking about it.

4. That time the foreign guy beat the other foreign guy down the stretch. Will you ever forget that moment? Yeah. Me, neither.

5. Four years ago, the Sports Gal reached my group at the aforementioned 13-mile mark, stopping to say hello for a few seconds, a moment that was captured perfectly by my stepmom's camera:

There's my girlfriend, caked in sweat, her hands on her knees, trying desperately to catch her breath ... there I am, the supportive boyfriend, my left hand on her shoulder, looking concerned ... and if you look closely enough, you can see me holding a plate in my right hand, a plate filled with a half-eaten roast beef sandwich, some Ruffles and a giant scoop of potato salad.

Sums up the Marathon experience for all parties, doesn't it? I miss it already.

Bill Simmons is a columnist for Page 2 and ESPN The Magazine, and he's a writer for Jimmy Kimmel Live.

Chicagoan Runs Both Poles, All Continents

by Lew Freedman

http://chicagosports.chicagotribune.com/sports/columnists/cs-030511027

Paul Ruesch wrenched his right knee snowboarding at the end of winter, but a physical exam found no serious damage. The doctor told Ruesch just to make sure to put plenty of ice on it after running. Ruesch laughed quietly at the medical advice because his next major run was a marathon at the North Pole. Ice? "I figured I could find some," Ruesch said.

Ruesch, 34, an environmental engineer for the Environmental Protection Agency in Chicago, found ice, snow, wind and minus-30-degree temperatures on his mid-April journey. He handled it fine after winter training along Lake Michigan."That has prepared me to run in the coldest, harshest environment," Ruesch said.

Most people consider running the standard 26.2-mile marathon distance on asphalt to be a challenge. These days, Ruesch, who has run a marathon on every continent, runs marathons only if they are held in weird places or have unusual twists. His marathons are more adventures than running competitions.

Ruesch, who at 6 feet 2 inches and 180 pounds is built like a defensive back, is more world-class traveler than world-class runner. "If you set me in a direction at an even pace, I can run forever," Ruesch said.

A friend urged Ruesch to try the Chicago Marathon in 1994, but he hurt so badly after finishing in 3 hours 53 minutes that he vowed never to run another. Ruesch relented, ran the New York Marathon, and then, while leafing through Runner's World magazine, saw an ad for a race in Antarctica called the Last Marathon. He always wanted to see Antarctica, so in January 1997 Ruesch went south.

There were 60 runners on the boat for the 10-day voyage from Argentina's Patagonia region, who were then taken ashore via outboard-powered Zodiacs. Ruesch's group was drenched by 28-degree water during a 20-minute battle to cover 100 yards to shore.

"It was shockingly cold," Ruesch said. Wearing only thin layers against the cold, but with 100 percent of his skin protected, Ruesch completed a 3:58 marathon over mud, gravel, streams and a glacier. Once, an angry walrus charged within 15 yards, and a perturbed tern protecting a nest dive-bombed Ruesch and others, picking at hats and sunglasses. It was like the Alfred Hitchcock movie "The Birds."

Running the Antarctica marathon changed Ruesch's life, or at least his concept of leisure time. "I met a bunch of crazy people who were going to do marathons on each continent by 2000," Ruesch said. "They said, `Are you in, or are you out?'" In.

Later in 1997 Ruesch ran the Caracas Marathon in Venezuela, in 96-degree heat as soldiers toting M-16s guarded intersections. He ran a personal-best 3:30.

Ruesch showed up for the Himalayan Stage Race--at 13,000 feet--near Darjeeling, India, in 1998, only to learn it was a 100-mile race. The course was marked with pink ribbons, but children tore them off and tied them around their heads. "We had no idea where to go," said Ruesch, who finished nonetheless.

Ruesch returned to Asia for the Mt. Everest Challenge in 2002, a marathon that started at Everest base camp at about 17,700 feet. "I ran about 50 feet and I thought my head was going to explode, that I was not going to be able to take another breath, and my heart was going to burst out of its cage," Ruesch said. "I walked for a mile." About 16 miles toward Namche Bazaar at 11,000 feet, he was virtually crawling on an uphill section. "Little kids going home from school were passing me," Ruesch said.

In Kathmandu, the capital of Nepal, Ruesch met Chicago mountaineer Al Hanna, there to climb Everest. When Hanna learned of Ruesch's marathon, he said, "You did what?"

Ruesch also ran the Millennium Marathon at 6 a.m. Jan. 1, 2000, in New Zealand, and the Kilimanjaro Marathon in Tanzania a day after descending from the summit of 19,340-foot Mt. Kilimanjaro.

For sheer zaniness, however, little matches the Medoc Marathon, which Ruesch entered in 1999 in the south of France. Serenaded by bands as they ran, competitors wearing costumes tasted wine at aid stations. Ruesch dressed as former Bull Toni Kukoc and EPA co-worker Brian Barwick dressed as Michael Jordan. They dribbled and passed a basketball back and forth the entire route.

"Having a good French wine was the whole point," Barwick said. "It certainly was not about time. It was a blast."

Ruesch almost missed out on his North Pole trip. Arriving in Norway for transfer to a Russian plane, he discovered the group had left without him. Using a bottle of vodka as a wedge, Ruesch talked the crew of a cargo plane into flying him to the key jump-off camp a day late.

Turns out only two of the other 10 runners completed the marathon at the geographic North Pole before organizers said it was too cold and yanked them back to the camp 60 miles away. Ruesch ran around a 1-kilometer loop for an hour with them, then ran four hours alone in the all-day light at minus-30.

Ruesch lingered in the area four more days, then hitched a ride on a helicopter to the actual pole, where he joined a Russian priest celebrating mass on Easter, played Frisbee and did a headstand.

Such agility might be helpful should Ruesch get the opportunity to run a marathon where no runner has gone before. "I would love to do one on the moon," Ruesch said.

Copyright (c) 2003, The Chicago Tribune
Submitted by Tom Conrad

The Oklahoma City Memorial Marathon, April 19

by Jerry Lopez

About 1700 runners eagerly await the 0630 start of this marathon in downtown Oklahoma City. This marathon was created three years ago to remember the 168 fatalities and 700 plus injured from the bombing of the Murrah Federal Building on April 19, 1995. The marathon start is on a street adjacent to the original site of the bombing (now called the Oklahoma City National Memorial and Memorial Center). Prior to the Mayor beginning the race, there is a moving 168 seconds of silence. Although inspired by a tragic event, this marathon represents the force of life and hope and the will of runners of all abilities to challenge themselves and cover the distance.

My running buddy, Lee, and I both wonder how we’ll do. Lee hasn’t been well but is determined to pursue his goal of completing a marathon in every state within several years. I haven’t run since the last marathon two weeks ago and haven’t slept much or well during the past few days. Lee plans to run a 3/1 (3 minutes running/1 minute walking) pattern while I’ll stick with my 5/1 pattern.

The Mayor does the 10-second countdown and we’re off. The route is primarily through the downtown area, along an industrial area, past the Capitol building, through numerous very attractive residential areas, within various parks, along a section of lakefront, through more residential areas, and then finishes in the downtown area a block from the National Memorial site.

During the last 6 miles, the names of the 168 victims are listed on individual banners along the route. Although expected to be a flat course, there are many hills and periodic overpasses. The streets are amazingly clean and all the residences and parks seem so well attended. The other runners are friendly and we overhear fragments of conversations as we pass each other. The runners are a mixed group with some doing the full marathon while others are part of 2 or 5-person relay teams. One of the funnier moments occurs while running with “Judy” who is a relay team member who must cover 13.1 miles. At a given moment, she calls out to three male spectators to yell, “Go Judy, GO!!” which they energetically do. She feels better and motivated despite only having trained by running 7-mile distances. Unfortunately, at about mile 10, she starts to fall apart from hip pain. I suggest she do more walking breaks as I leave her.

The weather is initially in the high 50’s and sunny with no clouds. I feel great and am enjoying all the sporadic conversations. One of the more inspiring runners was blind, running with a guide in a very coordinated effort.

Each mile has an electronic marker and a volunteer calls out the expected finishing time. Although my legs are tiring around mile 11, I am able to sustain about a 5-hour pace until mile 13.

The second half is almost a disaster. As we leave mile 13, we cross over an elevated overpass and face exceedingly strong winds as we begin several miles along Lake Hefner. The next day’s newspaper says that the winds averaged 20 mph with periodic stronger gusts. I certainly believe it. Many of us had to walk most of the next 3 miles of unprotected route while watching the white caps on the turbulent water.

By mile 16, I’m trying to restart my 5/1 pattern but I’ve lost the rhythm. My legs are increasingly aching as the temperature continues rising into the low 70’s. By mile 18, most of the runners, including me, are exhausted from battling the head winds and heat and are walking/shuffling more than jogging. Despair is increasing. Around mile 20, a young man running his first marathon starts walking with me. He has periodic leg cramps, so we talk about anything that will distract us from our respective pains. He manages to start jogging around mile 21 while I keep walking since I’m worried about stressing my already tight legs. Then a college student who is experiencing severe leg cramps joins me. We walk together for about 4 miles talking about his dreams and mainly his hopes to finish this marathon. As his longest run, he only did 6 miles and then figured all the time he spent on the marching band would give him enough stamina to finish. The joys of innocent youth!! We part at mile 25 where he stops for a restroom break. If I stop, my legs will cease functioning.

Guessing I can probably jog this last mile, I start a fast shuffle and finally reach Broadway Street and can see the Finish line a half-mile away. The street is broad, the head winds are strong, the temperature is now in the high 70’s (according to the next day’s paper), and there are only a few drained runners ahead. This half-mile seems endless. Closer to the Finish line, there is a lone bagpiper playing inspiring tunes to motivate us zombies. Finally crossing the Finish line with a chip time of 6:02:34, I can’t quite grasp that it’s over. Lee crosses about 29 minutes later, completing his 23rd state marathon, and is actually in better shape than I am. About 1474 runners finished this friendly but hilly, windy and hot marathon.

It was another great day of adventure and pushing the stamina envelope, particularly since this was my 4th marathon in 5 weeks.

The 2003 Boston Marathon

by Jim Nagle

It was a beautiful flight up....flew over my early boyhood town of Moorestown NJ as we flew past Philly....Beautiful view of NYC as we approached LaGuardia. On time departures and arrivals in both directions (one more sidenote on this later).

Got to the Runner's Expo, got my bag then got side-tracked having agreed to participate in the "physiology study" that Children's Hospital was working on. Filled out a survey and gave blood, bp, weight and an EKG all of which were repeated post-race. I met my friend who drove up from RI to hang out and catch up on Saturday afternoon.Bought shoes.

Made the 4 o'clock picture opportunity with other RRers. Hung out a little longer with my friend before going to the pasta dinner.

We had walked across the river to Cambridge and then my friend dropped me off at a T but when they wouldn't let me on for free, I jogged the 1.5 miles (in street clothes/running shoes) back across the Charles River to the hostel. Changed into running clothes and did another brief warm-up run followed by a hard 3-4 minute run on the nearby streets. It was cooling off after a very pleasant afternoon. I should have considered that more carefully. I changed into street clothes and did wear 2 layers as I proceeded to the pasta party somewhat behind schedule. Got in line and the line was MUCH slower than previous years. And it was getting COLD. An hour and 20 minutes later I was finally eating. Well, over-eating in fact although it was a bit tricky getting enough food to overeat as the staff was limiting 2nds. After dessert I returned to the hostel.

I stuffed all my things into mybag and went down the hall to a "living room" where I could spread out and get organized with the lights on. I didn't notice immediately, but a gentleman I had met in the same place 2 years ago was there. A remarkable gentleman named Malcolm Gillis. He's now 69. He has run Boston about 20 times and won he age-group once and finished in the top five (age-group) another half-dozen or more times. Very nice guy from the Huntsville AL area. He ran 2:50 at age 60 and 2:54 at 64! I finally went to bed around 11 after taking an ambien or 2.

I got up fine and was a few minutes early to meet Kevin and go to the bus pickup. I managed to find a number of RRers out in the village. It was a gorgeous morning, warm and sunny.

The race. There was less lag time to the starting line than ever before (a little over 2 minutes) and we were off, somewhat briskly in fact with a 7:28 first mile. Kevin and I averaged 7:30s for 8-10 miles. We lost each other at one point....I thought Kevin had to take a nature break. I ran on thinking I was ahead of him. We had both started dumping water on our heads early on, in addition to drinking regularly. I was feeling decent and just trying to "relax and run steady". I stopped briefly a few times near Wellesley to get acquainted with the crowd there. I had a good chance for a Boston PR. But at the beginning of the difficult part of the course (mi 16) my 7:30s became more like 8-8:15s.. Then to my surprise, I caught Kevin at the top of Heartbreak Hill. We didn't stay together long as he ran off on me.

My stomach started feeling worse. Another old friend and RRer, Nigel Elkan, caught me around 22. At about 23 I started to feel really nauseous and fearing that I would be pulled from the race if I barfed, I walked for a minute or 2 and the nausea subsided enough for me to go on and finish, not with a Boston PR but a respectable and in fact (with the new relaxed standards for old (46) farts like me) a Boston qualifying time of 3:27. It had been generally warm, sunny and breezy, the occasional head wind providing a nice bit of cooling.

But as usual, things get chilly quickly at that time of day and I got mis-directed to where they were doing the post-race blood draw for the study. I finally did that good deed and went back for my bag. Got on the T, retrieved the rest of my stuff and got a shower at the hostel, grabbed a gigantic slice of pizza and got back on the T for a ride to the airport. Got through security with about 25 minutes to spare and I was on my way home shortly thereafter.

It was after 10 when I got to BWI. I was tired (duh). For the second time in 2 trips, I left a book on the plane. I was eventually able to get it but it took close to an hour since the plane was locked. Who says service is dead?

Having only had pretzels to eat on the plane, I was ravenous. I hit the Wendy's late night drive through to take the edge off.

I had done a lot of walking after the race due to strategically placed gates for each of my flights. They all were at the far end of concourses. I don't know if that had anything to do with the fact that I feel better today (the day after) than I ever have in the case of previous marathons. I can walk normally and even do stairs normally! This doesn't seem right. But I'll take it.

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