From the President

February's Annual Meeting marked the beginning of a new Reston Runners Board of Directors, and an opportunity for us to thank out-going board members for their years of volunteer service. Neil Knolle, Vice President for 3 years, and President for 3 more, received gifts and gratitude for his visionary leadership.  Under Neil's guidance, Reston Runners grew from a 400+ to an 800+ member club, the walking program blossomed from a small group of walking buddies to a full blown program, and several other good ideas became organized activities.  The club also thanked Jack Porter for his five years of board membership as secretary, and Bunny Bonnes for her contributions during her past year on the board.

      Current board members include Anna Bradford as President, Joe O'Gorman as Vice President, Ward Penberthy as Treasurer, Carol Brooks as Secretary, and Norm Hunt and Loretta Malander as Members-at-Large.  The Director of Walking Programs is a new position this year, ably filled by the very dedicated and don't-be-fooled-by-her-quietness, Liz O'Toole. Neil reminded us at the annual meeting that the continuing success of this program is of great interest to all Reston Runners, for inside every runner is an eventual walker.

      Debbie Margraff is continuing as Membership Coordinator and Will Fraize has recently assumed the role of Webmaster, guided by our new secretary and previous webmaster, Carol Brooks. Although these roles are new for some (e.g. "President" means Neil hands me the public use forms and stays close by as I hand them in to ensure the summer programs are legal), ex-pres Walt Diewald notes that "You really can't screw up- the board won't let you." Whew- that's reassuring!

      Summer program directors are dusting off old registration forms and lining up volunteer help for their busy training schedules again.  The children's program is one of the most popular, with more than 240 participants and dozens of volunteers under the direction of Carol Molesky and Rebecca Cimino.  Children discover the joys of running at a very young age, assisted by able coaches (that's us) and fun activities, at times involving water guns and ice-cream.  The Women's Training Program, shepherded by Ann Deschamps, encourages (and sometimes cajoles and coaxes) women who are just beginning to exercise into a training regimen, culminating in our annual Women's Distance Festival 5k in July. Coach Cindy Carlyle leads the Interval Training Program where runners work to improve their speed, strength and endurance.  These very serious grown ups could probably use some ice cream and water fights from time to time.

      Reston Runner volunteers are again organizing such activities as the March of Dimes WalkAmerica, the Relay for Life Teams, deliveries of baked goods to the Embry Rucker shelter, clean up of the W&OD trail, and now a Saturday "farthest T-shirt contest" (leave it to Dennis Hays - see the schedule).

      Aside from the very organized Reston Runners programs, a number of informal activities are growing in popularity, including the age-old after-run breakfasts, the Thursday night beer-and-fajita club, Debbie Margraff's obscenely early and very dark track work-outs, the Saturday AM triathlon training at the lake (ok, once the ice melts), the occasional mud-splashing, bushwhacking trail run options, and those earlier-than-reasonable Sunday runners who don't seem to think 10 miles at 8am is quite enough for them.

      With hundreds of runners and walkers working together to increase their fitness, contribute to their community, and keep up their social lives, we' re bound to find even more activities to choose from this year. Mark your calendars for all those RR activities you'd like to join. And with our numbers growing by leaps and bounds, keep and eye out for those newer runners and walkers, and be sure to help them with directions (since attentiveness to the mandatory direction-giving ritual seems to be waning in popularity.)

      Enjoy the spring running (break out those summer running clothes!) and if you haven't joined us in a while, come to a weekend run/walk. There are plenty of people going at your pace.

 Annual Business Meeting Agenda Items

Thank you for attending the annual meeting February 16. Here is a summary of the business items of the meeting.

1. Results of the 2002 board of directors election were announced. The new board members are:
   President: Anna Bradford
   Vice President: Joe O'Gorman
   Secretary: Carol Brooks
   Treasurer: Ward Penberthy
   Member-at-Large: Norm Hunt
   Member-at-Large: Loretta Malander

2. The membership approved the proposed amendment to the RR constitution which adds a seventh board position for Director of Walking Programs. Liz O'Toole was appointed to serve in this new position on an interim basis until the next election.

3. The 2002 budget was presented and compared with 2001 expenditures and income.

4. The club acknowledged advertisers who supported the RR newsletter during 2001.

5. The club acknowledged the many volunteers who contributed to the success of RR events and programs during 2001. All volunteers received appreciation awards.

6. The club thanked the 2001 board of directors and outgoing board members for their service.
   

Debbie's Demographics 
Membership Reaches 899 from 698 Households
by Debbie Margraff

Here are our 2001 year-end membership counts. Thanks to all for renewing and extending memberships using our two-year renewal option. We're gaining new members all the time, and we always welcome new runners and walkers.

Note that 335 members from 255 households need to renew memberships for 2002 and beyond. Help our record-keeping effort by renewing soon for two years using the application form in this newsletter. If you REALLY want to help us out, renew on-line. 

Total Members and Households by year:

  *Complimentary memberships

Women's Training Program (WTP)
May 6 through July 1

This marks the fifth year that Reston Runners has offered the WTP to area women. Coached by women, for women, this series of 9 sessions is a great way for people to get back into exercise. The program meets for nine sessions on Monday evenings, May 6 through July 1, from 6:30 - 8:00 p.m. at the South Lakes High School track area.

The program encourages fitness in an atmosphere of support and trust. Participants walk, jog, or run with others moving at similar pace.

In addition to exercise, the sessions include brief presentations on topics of particular interest to women including proper walking and running form, nutrition, how to chose appropriate shoes and fitting exercise into a busy life. Participants chose between four different groups: walkers, walk/runners, beginning runners, and intermediate runners. Each group varies their workouts throughout the program. Participants are encouraged to move between the groups, as they are comfortable.

The goal is to help prepare participants, regardless of pace, to complete the Women's Distance Festival 5K July 6.

This year, we are encouraging participants to sign up on line (on-line registration now closed--5/6/02). On-line registration is $10. Mail-in and in-person registrations are $11. Entry forms can be printed out from the website. Participants can also sign up at the track. All participants need to fill out and sign a program entry form. Everyone gets this year's edition of the RR Training Program t-shirt.

A group of dynamic Reston Runners volunteers, organized by Ann Deschamps, guides the sessions. If you want to help encourage area women as they get back into exercise, please contact Ann at 703-437-3023 or by e-mail at wtp@restonrunners.org.

Youth-in-Motion Program
June 4 through August 6

Each year, Reston Runners organizes the area running program for children. This is a non-competitive program encouraging participation and fun. Children, ages 3 - 15, are divided into exercise groups that are guided through age-appropriate activities by about 20 RR coaches. Parental involvement is encouraged with younger age groups. The program in open to the public.

The program meets every Tuesday evening from 6:00 - 7:00 p.m. at the South Lakes HS track area. We'll be sending applications to all past participants in the coming weeks. Applications are also available on the RR website.

There is a one-time fee for the 10 sessions. This year we are encouraging participants to sign up on-line . On-line registration is $12. Mail-in and in-person registration is $13. Entry forms can be printed from the website. Participants can also sign up at the track. Each young runner receives this year's edition of the program t-shirt.

Program directors Carol Molesky and Rebecca Cimino are signing up volunteer coaches. Please contact Carol at 703-757-0550, or at cmolesky@aol.com.

Interval Training Program (ITP)
June 12 - August 28

The 2002 edition of the ITP is ready to go. Cindy Carlyle again plans 12 sessions to promote speed, cardiovascular fitness, flexibility, and running efficiency. Intensity training is a meaningful supplement to your longer, slower training runs.

The program meets from 7:00 - 8:30 p.m. on Wednesdays at the South Lakes HS track. There will also be sessions off the track. There is a one-time registration fee and you get this year's edition of the RR training program t-shirt.

This year we are encouraging participants to register on-line for $15. Mail-in and in-person registration (available at the track) is $16. This program is for RR members.

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

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

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

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

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

Be sure to sign up for a wide variety of volunteer tasks. We need your help with registration, course monitoring/sentries, and water support (men, this means you). Volunteer sign up sheets will be at the weekend runs starting in June. Contact Leslie Stanfield at 703-742-8973, or by email at wdf@restonrunners.org.
We will have race entry forms available in the coming weeks for you to distribute at work and around the community. Thanks for your support. We want to build participation in this event and encourage all RR women walkers and runners to participate.

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

Reston Runners T-Shirt Rollout and Slogan Contest
by John Nusbaum

The Reston Runners Boutique is pretty excited about the new "runner technical" tee shirt that we will be bringing out sometime in early May. We want to get you involved in making the shirt very special. 
We want you to come up with a slogan of up to 3 words that captures the spirit of the Reston Runners. The winning slogan will be screened on the back of the new shirt.

Put on your thinking caps and e-mail your entries to John Nusbaum at fab-john@juno.com or 703-689-0242. All entries must be in by April 15th. The winner of the contest will receive one of the new shirts.

W&OD Trail Clean-up and Tree Planting

Yearly, Reston Runners helps the Regional Park Authority and Friends of the W&OD with their annual trail clean-up day. This year the clean-up is April 13.

The April 13run/walk is from Isaac Newton Square. After the run/walk, come to the rally point for the clean up at the Duck Pond at the intersection of the W&OD and Old Reston Avenue, across the street from the 7-11.
Friends of the W&OD and park authority people will have thick plastic bags for our use. Remember to wear long pants and use gloves during the pick-up. You'll need gloves as you deal with the litter identifying the food and beverage preferences of those who use the trail for more than walking, running, or cycling.

And there's more. On April 22, the Friends of the W&OD are planting 500 trees for Earth Day. They need volunteers to assist the effort. Contact the trail office at 703-729-0596 if you can help.

Finally, the Friends of the W&OD are having a membership drive. Consider supporting this worthwhile group who helps maintain this important recreational asset. If you are curious about W&OD history, or would like to view pictures of the trail as it looked before 1968, visit http://www.geocities.com/pem20165

Use & Love the W&OD?
Become A Friend of the Trail 
by Julie Weeks, for the W&OD

As a member of the Reston Runners, you are probably very familiar with what a wonderful resource the Washington and Old Dominion Trail is for you. It offers a place to run in a largely uninterrupted fashion, and it is a veritable oasis from the burgeoning development in the area. You probably not only run on the W&OD regularly, you may also enjoy it with your family or as a commuter route.
The continued beauty and integrity of the W&OD Trail is only ensured as long as local citizens and trail user groups remain actively engaged in its protection. The Friends of the W&OD Trail (FOWOD) works hard to maintain and enhance the Trail as a recreational, natural, and transportation resource. Among our many activities in support of the W&OD: planting gardens and vegetation buffers, underwriting the placement of benches, water fountains and restroom facilities; coordinating a Trail Patrol that assists trail users, enhances safety, and reports on maintenance needs; and lobbying to protect the integrity of the Trail in the face of increasing development pressures. And, look for a new user-activated signal at Church Road this Spring, courtesy of FOWOD and the Northern Virginia Regional Park Authority.
If you value the W&OD Trail, please consider becoming a Friend of the W&OD Trail. 100% of your contribution will go toward improving and enhancing the Trail. To find out more about FOWOD and to join, visit our web site at www.wodfriends.org

Plaza America Family 5K Run: April 14
by Neil McLaughlin

The first running of the Plaza America Family 5K will take place Sunday, April 14, at 8:30 a.m.. Register on-line at www.runwashington.com. There is also race day registration at Plaza America.

This event benefits the Children's Hospital Special Surgery Unit. The race is "chip timed." There is a special fun run for kids, moon bounce, music, food from Plaza America merchants and restaurants.

Prize money goes to top overall finishers and top Reston resident finishers. Footsteps gift certificates go to the top two finishers in 5-year age groups. There are also 100 raffle prizes.

This event will be great fun for the family. Come out and support this worthwhile cause.

Cadence: Roy Gets Rhythm
(Who Could Ask for Anything More)
by Duane Balz

Because there are so many techniques for improving running performance, creating a training schedule can be a complex job. There are heart monitors, V02 Max measures, food supplements, repetition, threshold, interval and hill runs. There is cross training and run/walk training. Roy the Reston runner wanted something simple.
In one way or another, each of these techniques may help people run better. They sell a lot of books and magazines. And learning these techniques raises the intellectual level of the sport above, well, just running.
Yet, Roy wanted something without a lot of logs and charts and complicated formulas. Something he could use despite environmental conditions, infirmities, fatigue, and motivational slumps. Something that did not require an increasingly rare prime body condition. Finally, one day, while running down a slight grade, the answer came to him….cadence.

Few runners think about cadence when they run. It is simply the number of times a foot hits the ground during a given time period. According to experts, Roy read, the best cadence for most runners is around 90 left foot strikes per minute. Of course, you can count the right foot, or both feet if you double the count to 180. Good runners usually get their cadence unconsciously right and poorer runners often get their cadence unconsciously wrong.

The concept is simple. Roy did not even need a watch for timing. He could hum a Sousa march in 2/4 time and, if the music started to drag, he would pick up the cadence. For variation, if he wanted the beat to fall on alternate feet, he could hum a Strauss waltz in 3/4 time. Nothing is worse than a dragging waltz.
Roy found that arias from operas did not work well for timing. Deep breathing exercise is the only thing arias have in common with running. And few races give medals for hitting a high C at the finish line.

Cadence is an engaging topic for running conversation. Women are thrilled and men are honored when Roy admires their cadence. On the other hand, few runners converse easily about anaerobic thresholds and VDOT tables. The exceptions are notable.

Cadence provides running efficiency. Roy saw in "Runner's World" where running with a level head denotes efficiency. There can be an excessive drop in head level, and hence all body parts, when the stride is long and slow. It takes a lot of energy to push the body up again when it drops. A good cadence helps prevent the up and down bobbing of the body.

Roy noted that most coaches tell runners to get speed by extending their stride. Apparently, runners with enough of the right kind of muscle do this without thinking about cadence. Roy's aging body has told him that cadence comes before stride.

Back in Kansas, when he first learned to drive a car, they all had clutches and low power engines. He had to rev up the engine before letting in the clutch or the engine would stall. The physics, thought Roy, also applied to an object with feet. Runners who have attacked the Iwo Jima Memorial hill in the Marine Corps Marathon know that, without shortening the stride, if they haven't quit already, the legs cease functioning. Cadence can keep the body going when energy sufficient for the pace is gone.

Cadence can reduce energy waste during training runs. When taken in by the heart monitor culture, Roy learned that he should train at either low or high heart rates. There is a black hole in the middle of the heart rate chart where energy gets absorbed with little development of either the slow or fast muscle types, Roy stays out of the black hole by using short strides for long, slow distances, and longer strides for short, speed intervals. He also adds a few bars of "Stars and Stripes Forever."

RR Assists March of Dimes
April 28, 2002
by John Koss

On April 28, Reston Runners will again staff the registration tables for the March of Dimes WalkAmerica (7:15 - 9 am, Lake Fairfax Park lakeside pavilion). Any interested volunteers are asked to contact John Koss at (703) 471-5964, or jekoss@erols.com. John is also putting together a Reston Runners team, open to runners and walkers, to support the March of Dimes mission by raising funds from sponsors for their completion of the course (about 7 miles long.)

As many of you know, in its mission of saving babies, the March of Dimes has sponsored and led numerous advances, including the newborn PKU screening test, neonatal intensive care units; and surfactant therapy for premature babies. The March of Dimes was among the health non-profit organizations on Worth magazine's December 2001 list of "America's 100 Best Charities".

Today, with the National Capital Area ranking #1 nationally in infant mortality, the March of Dimes needs your support to reduce birth defects and infant mortality and increase the availability of prenatal care to pregnant women.

Pick up a sponsorship envelope from John at one of the weekend runs, or contact John by phone or email, to get involved. Just indicate on your envelope that you're on the "Reston Runners" team starting at Lake Fairfax Park on April 28. Then you can help with registration, run or walk extra miles, or even sleep in before the 9:00 mass start!

1st Annual DC Marathon Publication Recounts RR Romance: "Love on the Run"

The next time you enter a large race, don't ignore the official event publication. You might learn about people you know. Here is a reprint of one part of Alice Shapin's "Member of the Club" article.

Love on the Run

Carol Molesky cannot remember a time when she wasn't running. "I was lucky, I started at age eight. My Physical Education teacher back in Michigan had coached the Nigerian Olympic team and he started a track program. Before I was nine I was able to go to a bunch of races. In the '70s that was really unusual. I even remember going to Detroit where we ran indoors on a wood track." In college, Molesky says, "I was burned out and didn't run on the team, but did continue running for myself."

After school Molesky moved to the Washington area. "I was living in Reston when I decided to find a group of runners to train and run with. I joined the Reston Runners."

Alan Miller lived in Herndon. Coming from Colorado and new to the area, he did not know many people. A runner, he too wanted to meet people to run with and was looking to meet some people in the area, so he joined the Reston Runners.

Reston Runners had a core group training for the '91 Marine Corps Marathon. Molesky and Miller just happened to be part of that group. "Our first date," says Molesky, "was after a Wednesday night workout. We went to the Tortilla Factory for dinner." And the rest is history. Molesky and Miller married in '93. (And yes, both ran the '91 Marine Corps Marathon.)

While their wedding did not have a running theme, Molesky says, "The minister who married us was the treasurer of the Reston Runners. I think he has married about four couples from the club. Besides those four couples, there have been many other runners who have met their spouses through the club."

Today Molesky, Miller and their two children, ages four and eight, live in Reston and are still members of the Reston Runners which has 700+ members. (Actually, our membership is 899, including the 2001 folks who have not yet renewed - Ed.) Both continue to run. And Molesky says, "When I was pregnant I ran up until my eighth month and afterwards ran with a baby jogger."

While it is difficult with both of them working full time to find time to run, she manages to run four times a week, and her husband three. In 2000 Molesky did the Chicago Marathon and both ran the Philadelphia half marathon. The whole family has run several area fun runs as well.

And for the last three years Molesky has been the director of the Reston Runners Children's Program. The running program, for kids ages three to fifteen, begins in early June, continues through early August and meets once a week in the evening. Molesky notes, "It provides running and exercise readiness activities in an atmosphere of non-competitive fun. Age group activities are games promote speed, endurance, flexibility, and strength. At the end of each program, everybody congregates for the annual pizza picnic. Last year we had 250 kids that came from all over the D.C. area. I'm really surprised there aren't more programs like this around."

Fitness & Health
Health Column: Shin Splints...Ouch!

Definition

The lower leg pain resulting from shin splints is caused by very small tears in the leg muscles at their point of attachment to the shin. There are two types:

1. Anterior shin splints occur in the front portion of the shin bone (tibia).

2. Posterior shin splints occur on the inside (medial) part of the leg along the tibia.

Anterior shin splints are due to muscle imbalances, insufficient shock absorption or toe running. Excessive pronation contributes to both anterior and posterior shin splints.

Symptoms

The pain may begin as a dull aching sensation after running. The aching may become more intense, even during walking, if ignored. Tender areas are often felt as one or more small bumps along either side of the shin bone.

Causes of Injury

• Tightness in the posterior muscles, which propel the body forward, places additional strain on the muscles in the front part of the lower leg, which work to lift the foot upward and also prepare the foot to strike the running surface. Hard surface running, or worn or improper shoes increases the stress on the anterior leg muscles. Softer surfaces and shoe cushioning materials absorb more shock and less is transferred to the shins. (Notice that this view differs from that contained in "The Science of Running" article in this edition. Ed.)

• The lower leg muscles suffer a tremendous amount of stress when a runner lands only on the balls of the feet (toe running), without the normal heel contact.

• The muscles of the foot and leg overwork in an attempt to stabilize the pronated foot and the repeated stress can cause the muscles to tear where they attach to the tibia.

• Rapid increase of speed or distance.

Short Term Treatment

1. Ice immediately after running, never before.

2. Take aspirin or ibuprofen, never acetomenophen, to reduce inflammation and relieve pain.

3. Reduce mileage and intensity for 7 to 10 days; never run through pain.

4. Avoid hills and hard running surfaces.

5. Use a varus wedge to support the inside of the foot and reduce the amount of pronation.

6. Perform gentle stretching of the posterior leg and thigh muscles.

Self-enforced treatment of shin splints, as with most overuse injuries, is successful in most cases.

Long Term Treatment

Persistent problems may warrant a visit to a sports-medicine specialist who may prescribe the following treatments:

1. Strengthening and flexibility programs to correct muscle imbalance. These exercises should only be done in the absence of pain.

2. Orthotic devices.

3. Anti-inflammatory medications.

4. Physical therapy involving ice massage, ultra-sound, electro-stimuli and heat to reduce inflammation and pain.

The best means of prevention of serious athletic injuries is to maintain good muscle strength and flexibility. 

(Information provided by the American Running and Fitness Association. Ed.)

The Science of Running: Article No. 1
by Al Rider

Several folks in the club have expressed an interest in some of the things I've learned from reading the science-based running literature. So, I thought I might share some of my findings and perhaps initiate an ongoing dialog on the subject through future columns.

I've been running and racing for 22 years and had read several books on running by famous athletes. I became increasing disenchanted by the lack of any scientific basis for the theories and training programs described in the books. It was obvious that most of the literature on running was principally anecdotal biographies by famous runners and coaches. I started looking for some science-based literature on running and discovered there is in fact a comprehensive body of running science available.

If you explore the running science literature, one of the first things you'll discover is how woefully disconnected the popular literature is from the science base. And in fact, most of the running lore we all know is actually just the opposite from the scientific facts. The preface of the "Lore of Running" [first book in my list below] covers this point in depth.

I use the phase "science-based" to mean the physiological principle has been confirmed by at least two professionally conducted research studies or empirical test programs, and that it was published in an appropriate professional journal, subjected to peer review.

Here is a little quiz that you may find interesting and informative. The answers appear below. Don't peek. All are simple true/false questions.

1. Run on soft surfaces as much as possible [e.g., given the choice between a smooth dirt trail and concrete, pick the dirt.]

2. Buy running shoes with good cushioning.

3. Running will eventually deteriorate your knee joints no matter how careful you are.

4. To be safe, drink as much water as possible, especially on hot days.

5. Stretching before running will help reduce injury.

6. Stretching after running will help reduce injury.

7. Lactic acid causes the burning sensation, cramps and pain we experience running marathons.

Here is my recommended list of publications for all runners, from the casual jogger to the serious racer. These are science-based resources that will help you understand the answers to the quiz above.

1) The bible of running books: Lore of Running by Tim Noakes PhD., research scientist and medical doctor. This book is a must for all runners, 800 pages. It is essentially an encyclopedia of running. Practically every aspect of running, from the basic physiology through injury diagnosis and treatment is covered. It does not cover specific training programs; but, does cover the principles of training in depth. Hold off buying this book for a while. A 4th edition will be available very soon. Be careful when you buy, most of the on-line book stores hide the fact they are selling the 3d edition [1991].

2) Second must-have book: Running Injuries [How to prevent and overcome] by Tim Noakes and Stephen Granger. Be careful to get the 3d edition [1998]. This book covers in detail the prevention, diagnosis and treatment of about every running injury. It covers injuries in more detail than does the Lore of Running, though the Lore of Running is rather thorough itself.

And some books for the more serious runner:

3) Daniels' Running Formula by Jack Daniels, PhD Exercise Physiology. Daniels is a world class coach and was an Olympic athlete in his younger days. This is by far the best training book I've read. Daniels provides the scientific basis for everything in the book. He provides detailed training programs for each of the regular race distances and uses a unique means for tailoring them to match an individual's specific, current ability.

4) A very interesting book is The Ergogenics Edge by Melvin H. Williams, PhD. Name sound familiar? Mel is the 60/61 year old guy from Norfolk that runs a sub-3 hour marathon. Most runners are constantly looking for the "magic" supplement that will enhance their performance [e.g., Creatine], but wonder about their efficacy and safety. This book is primarily written for professional coaches and trainers, but is easily understood. It covers about every known drug and supplement. I was hoping he would divulge his secret formula so I could run a 3-hour marathon.

5) An outstanding newsletter: Running Research News (RRN) by Owen Andersen, PhD. Owen and his associates monitor the scientific running research, worldwide, and provide their findings in this monthly newsletter. It is interesting, informative and written for the lay-person.

6) And finally, a terrific website: www.sportsci.org. This is a peer-reviewed site for worldwide sport research. Thus, some of the articles can be a little difficult to read because of the technical jargon. I warn you, make certain you allocate plenty of time for your first visit. The information can be absolutely fascinating.

Injuries Involving Women Athletes
by Jim Marshall, ATC/L and Abbott Kagan II, M.D.

Today's female runner has shown prominence in both distance and speed events. Since women are becoming more active in running, the field of sports medicine has turned its focus to injuries involving women athletes. Most injuries seen in the female athlete usually involve the lower limbs.

Several issues that need to be examined when dealing with female athletes include nutrition, menstrual cycle, muscle strengthening and conditioning.

Some of the most common injuries seen in women runners are shin splints - better known as medial tibial
syndrome - and stress fractures. Shin splints can be a very nagging and debilitating injury. They are generally caused by periostitis or an increase in compartment pressure. The periostium is a thin tissue that covers the bones of the body. In medical terminology, any time the suffix "itis" is used, it means inflammation. Periostitis is the inflammation of the covering of the bone. Treatment includes the application of ice (especially after running), taping, orthotics and an alteration of one's workout program.

Since medial tibial syndrome is usually caused by overuse, the athlete must decrease distance if she is a runner. She should also avoid hill running and running on hard surfaces. The athlete who does speed events must decrease the duration of her workouts and try running on softer surfaces. Symptoms are usually pain to the outside of the tibia, especially after a workout, or swelling over the front of the leg. If symptoms persist for two weeks or longer, one should consult a sports medicine specialist or orthopedic surgeon.

Athletes who go without seeking medical attention can incur a stress fracture, which is a minute crack in the bone. This type of fracture is generally found in the feet and lower leg, specifically the tibia. Stress fractures can lead to increased time away from the activity or sport because immobilization and rest are required.
Nutrition plays an important role in the prevention of stress fractures. Women should take in at least 1,500 milligrams of calcium every day, which will allow the bones to be strong and will help to prevent stress fractures.

Proper running and exercise techniques, along with good nutrition, should keep you running on a injury-free road.

(Originally printed in the Fall 1999 issue of SportsFront magazine )

Walking for Fitness & Fun

Liz O'Toole Appointed Director of Walking Programs

Congratulations to Liz O'Toole, the newest member of the Reston Runners board of directors. Reston Runners is committed to the needs of walkers. The newly approved amendment to the RR constitution authorizing a seventh board position for a Director of Walking Programs strengthens this commitment. 
Liz will continue her frequent e-mail messages to walkers. Make sure she has your e-mail address so you can receive information on walking courses, special outings and events, and scheduling. Contact Liz at 703-860-3694, or at otoolesl@aol.com.

Walking Tips
From Mark Fenton, Walking Magazine

Whether you walk fast or slow, his tips can help you walk better and healthier. Mark Fenton of Walking Magazine shared these tips on walking with the 500 clubs of the American Volkssport Association.

Five Quick Walking Tips

1. Good tall posture. Look forward, not down a the ground, with your chin level
   and head up.

2. Tighten your stomach and flatten your back. Tilt your pelvis forward - no "shelf" out back. is can prevent low back, gluteal, and hamstring tightness.

3. Quicker, smaller steps. Resist the temptation to lengthen your stride to go
   faster.

4. Push off with your toes. Use the natural spring of your calf muscles to propel you. Think "I'm showing the bottom of my shoes" with each step.

5. Bend your arms. A 90 degree bend at waistband-to-chest height. This makes your arms a shorter pendulum, so they can swing faster as your steps speed up.

Frequently Asked Questions

1. Should I use hand weights while walking?
   ANS: Don't bother. Hand weights are a great part of an exercise program, but use them to exercise 5-10 minutes AFTER your walk. Most people don't use the weights vigorously enough while walking to get the full benefit. Meanwhile, using them while walking can increase your blood pressure and may contribute to joint problems. They are definitely not to be used by anyone with a history of heart trouble.

2. Should I use walking poles?
   ANS: Walking poles can lend stability on uneven trails. They help minimize hand swelling. They can enhance the level of the workout, but must be used vigorously.

3. How much walking is enough?
   ANS: It depends what your goals are. To maintain health with regular physical
   activity: Walk 30 minutes/day most days of the week at a "talking" pace. For weight loss, walk 45-60 minutes/day at a "purposeful/talking" pace. For aerobic and cardiovascular fitness, walk 3-4 days 20 minutes at a very fast pace - breathing hard but not gasping.

4. Do I have to stretch?
   ANS: It's equivocal. here are no clear studies to show that stretching enhances performance or prevents injuries. After a walk, gentle stretching can increase your range of motion. Recommend a hamstring stretch, a hip/calf stretch, a shin stretch, abdominal crunches, modified push-up or dip.

5. Walking Shoes
   ANS: You're foolish not to buy a good walking shoe. There are many good designs from fitness walking shoes through hiking boots. You will want more flex in an athletic shoe, more support in a hiking shoe.
   Shoe Features: a) Twist them: You should be able to twist a bit (torsional flexibility). b) Bend them: You need more bend than a running shoe - in the forefoot, not the arch.

Four Steps to the Perfect Walk
from Prevention Magazine
by Maggie Spilner

There's more to good walking form than standing up straight. Proper positioning, foot alignment, and a powerful push-off keep you walking longer and stronger. To make good technique second nature, do these exercises from Suki Munsell, PhD, developer of Dynamic Walking.

1. Shirt pull (lengthens your spine to prevent slumping)

Cross your arms at the wrists in front of your waist. Now raise your arms as if you're pulling a shirt up and over your head. Grow taller as you reach up. Then lower your arms, letting your shoulders drop into place. Repeat frequently during a walk.

2. Pendulum swing. (keeps your hips lifted so your stride is smooth)

Holding onto something for support, balance on your right leg and swing your left leg forward and backward 8 to 10 times without scuffing the ground. Repeat on the other side.

3. Heel-toe roll. (realigns the feet and knees)

Stand with your feet parallel, one shoe-width apart. With your knees slightly bent, roll from heel to toe 8 to 10 times, rocking back and forth down the center of
your feet.

4. Kick sand. (increases push-off power)

Standing tall, scrape the ground with one foot as if to kick sand behind you, like a dog digging a hole. Use your whole leg, from the hip to the butt. Don't lean forward too much. Repeat six times on each side.

Walking: Adults 1st Choice In Exercise Programs
from Senior-Site

WALKING--During vigorous walking, the heart beats more rapidly, helping to strengthen the heart muscle. A strong muscle can help lower high blood pressure and reduce the risk of heart attack or stroke. Exercise allows the heart to pump blood more efficiently, improving blood circulation. Walking causes calf muscles to contract, circulating more blood from feet to head. Walking helps the lungs develop a greater capacity, easing breathing and improving the entire respiratory system. It also helps tone muscles in legs, thighs, and abdomen. 
Walking is an effective exercise when you walk briskly for at least 20 minutes at a constant clip of 3 to 4 miles per hour. Walking as an exercise can: relieve tension, provide an effective weight control means, enhance a person's general attitude toward life, keep the body energized, and promote physical fitness.

CALORIES AND WALKING--Brisk walking burns approximately the same amount of calories per mile as does running. Heavier individuals will burn more calories than lighter persons. For example, a 110-pound person burns about half as many calories as a 216-pound person walking at the same pace for the same distance. Although increasing walking speed does not burn significantly more calories per mile, a more vigorous walking pace will produce more dramatic conditioning effects.

CORRECT WALKING--You may not have thought about it, but there is a correct way to walk. With each step, the body's weight is borne by the foot--from the heel to the base of the big toe. A step starts at the heel, moves to the outside of the foot, then rolls off the big toe. Taking a step is a kind of balancing act, and sometimes it may be off kilter. Look at the heel of your shoe. If it's worn down on one side, your weight is not evenly distributed. That is an indication that just a portion of the heel, instead of your entire heel, is absorbing the pressure when you walk. Over time, this can strain muscles and tendons in your feet and legs. 
Correct posture is always important when you walk. The ideal walking position is to hold your head erect, keeping your back straight, letting your arms swing freely at your sides, and taking long, easy strides.

WALKING PACE--Leisurely strolls do not count as walking exercise. If you are in good health, you need to set a goal for the pace you would like to achieve, but start slowly. Set a target zone for the heartbeat, according to your age. Your target zone should be 60% to 75% of your maximum heart rate. If you are in poor physical condition, a speed of 3 miles per hour for 30 minutes may bring your heart rate into the target zone for your age; if you are in excellent condition, you may have to walk 4 to 5 miles per hour for 30 to 60 minutes to reach your target.

HOW FAR AND HOW FAST?--Don't expect to walk 10 miles the first time out. Start slowly. Walking, like any vigorous exercise, requires moderation until the body has built some stamina. You know you are walking a good clip when you are taking about 120 steps per minute. Begin by walking at a relaxed pace for 10 minutes, working up to 20 minutes every other day at a brisk pace. After you have been walking briskly for 20 minutes three days a week for one month, increase your walking time to 30minutes. Repeat 30-minute walks four or five times a week.

SHOES--A pair of good shoes is the only special equipment required. Any shoes that are comfortable, provide good support, and don't cause blisters or calluses will do. But, whatever shoe you use should have arch supports and should elevate the heel one-half to three-quarters of an inch above the sole of the foot. While walking, wear shoes with uppers made of materials that permit your feet to "breathe." The best shoe materials are leather, canvas, or nylon mesh. Allow one-fourth to one-half inch of space between the longest toe and the tip of the shoe. This will give your feet room to expand while walking. An exercise shoe, just like any other shoe, must be comfortable in the store. Don't try to "break in" an uncomfortable shoe.

Health Note: The Value of Exercise

The 3/26/02 edition of the Washington Post, Health Section, has an article titled "High-Risk Inactivity." The article, by Brian Reed, summarizes a research study conducted on 6,000 subjects to assess the role of exercise on health. The study was reported this month (3/02) in the New England Journal of Medicine.

The study researched the role of exercise on improving the survival of a group of 6,000 men, average age 59.

"Exercise improved the survival of every elevated-risk group studied, from those who had had heart attacks to those with chronic emphysema and other lung disease. In every case, the risk of death in the fittest patients was about half that of the least fit."

"While the fittest patients had the lowest risk of death regardless of underlying condition, the biggest gain in the protective benefit of exercise occurred at the other end of the spectrum. When the least fit subjects stepped up their physical activity, their relative risk of death dropped by a higher proportion than any other group's."

"...the finding coincided with recommendations of the Centers for Disease Control and Prevention, the American College of Sports Medicine and the 1996 report of the surgeon general...all urging even modest in physical activity for the sedentary, on the theory that the least fit have the most to gain."

"So pronounced was the demonstration of fitness's protective power for both healthy men and those with known health risks that...getting more exercise is...on par with lowering blood cholesterol or quitting smoking. Yet physicians rarely seriously recommend exercise as a therapy for patients with elevated health risks," the study showed.

The study tracked 6,213 patients in the Palo Alto veterans health system for six years. The group was sicker than the general population. Many had high blood pressure, elevated cholesterol, diabetes, and a history of smoking.

Marathon and Ultra News
Big Sur Marathon Clinics Offer Timely Tips
by Kathleen Wong, Monterey County Herald

In 490 B.C., the Greek soldier Pheidippides ran from the town of Marathon to Athens, bringing news of an astonishing Greek victory over a superior Persian army. Legend has it that immediately after delivering his message of "Niki!" ("victory") at the city gates, the hardy runner collapsed ... and died.

Not exactly a glowing testimonial for running the distance commemorated today by the marathon. But according to modern medical experts, running 26.2 miles in one shot can actually be good for your health. Long-distance running, and exercise in general, lowers cholesterol and blood pressure, raises self esteem, and improves your chances of qualifying for Willard Scott's centenarian celebration.

"People who run have fewer musculoskeletal injuries because they're in better shape," said Dr. Marc Lieberman, a rheumatologist and internist who also runs marathons in his spare time. He averaged 6.5 minute miles in his fastest Big Sur marathon. "People who exercise more have fewer doctor visits. Companies have found that people who exercise miss fewer days from work."

Lieberman spoke at a training clinic sponsored by the Big Sur International Marathon. Held every other Tuesday evening at Community Hospital of the Monterey Peninsula, a marathon sponsor, the 22-week clinic series aims to transform the wimpiest weekend wahoo into a lean, mean, mileage-eating machine.

"It's designed to provide basic information and answer questions, but it's more of a reinforcement, a pump-up every two weeks," said Wally Kastner, marathon race director.

Experts from the local running community and staff from Community Hospital teach the sessions, covering everything from nutrition and stretching to women-specific running issues. An integral part of every session is brainwashing oneself into completing the course.

"Most marathons do this for a fee, and people pay around $120-150," Kastner says. By contrast, the Big Sur clinics are free. Mike Dove, the volunteer director of the clinic and one of the top 50-year-old runners in the United States, developed the program himself by combining his own extensive knowledge with curriculums in other running books and commercial marathon training programs.

"Last year, the first year we held the clinic, we had maybe 75 regulars. Now we're up to 125," Dove said. 
On Feb. 8, Lieberman talked about the medical aspects of running and popped a few myths along the way. For example, running faster won't necessarily make you fitter.

"You burn 90-100 calories per mile regardless of your pace. But if you run fast, obviously you can burn calories and get it over with, so you can go lay on the couch and drink beer," Lieberman joked.

Not drinking to avoid stomach cramps is foolish. "Later in the race, you see people with salt caked on their faces. That's a danger sign because it shows they've stopped sweating and are dehydrated." Lieberman said. He noted that elite runners use up about a cup of water every 15 minutes. He advised runners to start taking aid station water early, even before they get thirsty.

Running can even ease the cramps, back pain and mood swings linked with premenstrual syndrome, or PMS, said Catherine Hambley, a nurse and clinical psychologist who spoke on issues of importance to women runners.

A mother of four, Hambley has won the women's division of the Humboldt marathon. "I ask myself, is it fair to leave the kids at home while I go running? But I think the kids are better off because I'm less stressed when I've run, and I can be a much better mother."

She said that her running has even served as an inspiration to her children. "My kids are all into exercise, and all of them want to run with me. You become a great role model."

Running also decreases, by two-thirds, the risk of diabetes, and prevents heart disease, which kills 10 times more women than breast cancer, Hambley said. Running can be healthful even during pregnancy, if handled with caution. "If you run, you're likely to have slightly heavier babies," she said. Hambley said she ran with a big girdle around her middle until the day before the birth of her last child. "It didn't make delivery any easier, though," she said.

The primary concern when running during pregnancy, Hambley said, is avoiding raising the body's core temperature to more than 101 degrees. Taking it easy is key.

"While training for a marathon, you learn to disengage from uncomfortable physical sensations. But that's exactly what you don't want to do during pregnancy," Hambley said.

Losing weight is one reason many people run, but a particular health hazard for female athletes is dropping too much weight. Too little body fat causes the menstrual cycle to stop, which also increases the risk of getting osteoporosis and the stress fractures that dog many long-distance runners. Hambley says eating a diet with plenty of calcium and enough calories can help prevent this problem.

Both speakers also dispensed handy tips on how to survive the grueling miles in the best shape possible. 
Lieberman recommended runners use Vaseline to minimize chafing. "I put it on my toes and my groin; I used to put it on my nipples but it ruined my T-shirts and it looks like you're into kinky things." He sticks Band-Aids on them now.

The blood blisters runners get by banging their toes against their shoes for more than two hours can be treated with a bit of field surgery, Lieberman said. "I carry a pin in my gym bag so I can drain my toes. It's easier to drain them right away, and you're going to lose the nail anyway. I stick it in at the front end or drill it through the nail."

Hambley said women worried about their finishing times need not wait in the interminable Porta Potty lines. "Just squat at the side of the road and pull your shorts aside. We can do it the same way men can," she advised.

Many of the runners present at the clinic, especially first-time marathoners, swear by it. Even though Geralyn Decarlo of Los Gatos has to arrange for a baby sitter and drive three hours to attend, she says she wouldn't dream of missing a clinic session. "Here I'm finding out things that are the true secrets of the trade, things I haven't found in the 10 books about marathons I've read." Others come for the camaraderie and motivation. 
"If it weren't for this, I'd just be left (with) reading magazines and other nonhuman interactions," said Steve Dousman of Boulder Creek.

"Hearing other people talk about it makes me feel that if they can do it, I can, too," said Tracey Harger of Seaside. Her neighbor and running buddy, Monica Malone, said she relied on the testimonials of marathon veterans.

Despite all the incidental benefits, actually running a marathon sounds quite extreme. Even Lieberman admitted that while the number one cause of sudden death in runners is being hit by a car, having a heart attack is a close second. "But most who die have had warning signs they ignore, such as blackout spells and chest pain," he said.

So how healthful could marathoning be if there's a very real risk of ending up like Pheidippides? Dr. Richard Dauphine, a Monterey orthopedic surgeon and sports medicine specialist, put it all into perspective. Bottom line: marathoning "is not as destructive as playing football."

2001 JFK 50-Miler Ends in "Dead Sprint" for Reston Runners
by Jim Ashworth

It was a perfect day for the largest Anna Bradford/Reston Runner team ever fielded for the legendary JFK 50 miler. The day was filled with teamwork, motivation, perseverance and wisdom. After "50 fun-filled miles," in the words of Jim Derosier, the race for him and Loretta Milander came down to a dead sprint. Jim fondly remembers Loretta blazing past him in the final few hundred meters. Jim recalls, "Loretta was sprinting…and I was dead!"

A Few Key Statistics From This Year's Event: Forty-three Reston Runners started, and once again the Reston team excelled with an impressive completion percentage as 42 finished. The runners received much needed and much appreciated support from approximately 55 crew members. Our runners included 14 women and 19 first-time ultra runners. Anna says that 19 of this year's crew members will run next year…but do they know that? Finishing the 50-miler is indeed an accomplishment to be proud of regardless of the time. However, you all know that we do like to set personal goals, many of which are time-related. The RR teams did great in that regard with 22 runners finishing in under 10 hours.

The runners followed a wide variety of strategies this year. Some pushed themselves to the limit. For example, first-time ultra runner Nigel blasted through the course in 8 hours and 39 minutes despite battling the famed "ultra-stomach" a time or two. Others of our group followed a slightly "different" tack. In the words of Maria Nusbaum, "Jim B. took a nap, had some lunch, ran some more, had some dinner, took another nap, and still finished the race." Jim, an experienced ultra-runner, had the wisdom to know his body that day.

Along with the many different strategies for running the JFK, our Reston Runners varied in appearance at the end of the event. Some looked reasonably fresh and full of excitement at the finish. Others looked somewhat less energetic. John Nusbaum had some kind words for Neil P. Something along the lines of "a road-kill raccoon doesn't look much different than you do right now". Ah yes, it's great to have friends!

Many of us received positive comments (before and during the run) for Al Rider's JFK website. Many runners along the way saw our bright yellow singlets and passed along their thanks for all the important information about the JFK. They said they appreciated the maps, planning and packing info and advice on how to run the course.

A Brief History (thanks to Chuck Thomas' website!): Reston Runners has been participating in JFK as a coordinated effort since 1996. That year seven runners and three crew members represented us. The next year the participation started the upward climb with 20 runners and about 12 crew. It was in '97 when we started officially registering as Reston Runners teams and wearing matching singlets, designed that year by Tim Ettridge. Anna Bradford has been the driving force since 1998 and "has built the JFK 50 into a club legacy." From 1998 through 2001 our runner numbers have been 21, 23, 25 and 43 respectively with the crew numbers growing at a similar rate.

My Personal Comments: I love this race! That isn't to say I loved every minute of the event (I didn't), but overall the JFK is a great experience. The JFK 50-miler reminds me of a George Sheehan quote; "Running provides happiness, which is different from pleasure. Happiness has to do with struggling and enduring and accomplishing". The JFK certainly involves those elements! So, what do I love about the event? Well, first of all running as a member of the Reston Runners makes it very special. It's great to have the support of the many crew members and the inspiration from other runners. It's also pretty cool to be a part of the largest (by far) team of runners participating in this event. Those matching singlets with our names on the front and back are a nice touch. I lost track of how many times I was asked, "Just how many Jims are there in the Reston Runners"? I also love the personal challenge of the JFK. Trying to run a smart race, remembering all the sage advice from veterans about conserving energy, yet attempting to keep up a good pace and achieve personal goals all make for an exciting adventure.

Thanks so much to Anna and all the others who work so hard to make the Reston Runners JFK experience bigger and better every year! I'm making my plans to be at the JFK-50 in 2002. I know I'll be in good company with an even bigger Reston team!

Rocky Racoon 100 mile Trail Run, February 2-3
by Bill VanAntwerp

Mind over matter. If you don't have a mind, it doesn't matter. As for the race, I kind of crushed it. My time for 101 miles was 21:32 or 12:48 per mile. I can hardly wait to get all my splits and pass them on to Al Rider so he can crunch them through his head and provide me feed back. He was on my mind at least twice during the race due to the splits and how I was trying to run a specific pace for each of the 5 laps. Boy is that scary or what?

Well, let's not get confused by starting at the finish. A few months back, after doing the JFK 50 followed by a decent marathon a week later, Jeff Holdaway, the guy I crewed and paced for in the Hardrock 100, suggested I do Rocky Racoon. After a little discussion I heard two of my favorite words, "FAST COURSE." It was a done deal.

The course was five 20.2-mile laps with two long out and back sections per lap. About 1/3rd was soft sandy dirt roads with the majority of the rest being forest trails that zigzagged around a lake. There were some rolling hills but no significant climbs. Total elevation gain for the 101 miles was 5,375 feet. There also was ample opportunity on the out and back sections to harass friends and encourage everyone else. You also got to see the same people at the aid stations at least 5 times. Did my personality fit this race or what?

Doing this course at my tender age of 56, I figured there was hope to break 24 hours, or at least 30 hours, for a hundred miles. Hey wait a minute, I might really have to train for this. Oh well, maybe if I do enough crazy stuff on dirt and go long enough, I can keep my conditioning through the winter. Discounting the week between Xmas and New Years, I could just run a lot and probably get to the finish.

This is where some folks may question my mental condition or lack of it. I did run a lot, but it was not drudgery because I found new places in the middle of nowhere to run. The trick was balancing an entire day on the trails with the home front. In fact, that was pretty easy too, as my wife is a huge football fan so she didn't miss me much. Imagine that!! Besides a dinner every now and then, an escape weekend and some personal attention can go a long way. Russ Evans is my mentor in this area.

My training included pretty high weekly mileage but I only ran four days a week. Two weeks were over 60 miles and one over 70. The 70-mile week happened by accident. It snowed that week and I just had to run in the mountains twice. I even took off work on a Monday to go to the mountains and run in the snow. I did quarters on the track for a few weeks too. No, I didn't do it to raise my anaerobic threshold; I did it to keep my leg speed and fast twitch muscles in the game. Yes it is a game to me and I do like track work. Then maybe everything is really just a game.

Now comes the plan for the race. I studied splits on prior year races and tried to evaluate where I thought I was for speed and conditioning. I also had discussions with two of my favorite endurance buddies. Some of their comments are as follows:

Russ Evans, one week before the race: What is your goal? My reply: I would like to break 24 hours, but I am really shooting for 22 hours. Russ: That is pretty aggressive and 22 hours is fast. Don't forget the race doesn't begin until you get to 50 Miles. My reply: Amen. I will hang onto that thought during the race.

Jeff Holdaway, three days before the race: What is your goal? My reply: 26 hours; if I get lucky, I'll break 24. Jeff: If you don't break 22 hours on this course I will beat you with a big stick. (Jeff has accused me of setting the bar low to limit others' expectations. He caught me doing it again.) My reply: OK, OK! My goal is really to break 24 but I think I can do 22.

Jeff, race morning at the starting line: What splits are you going to run? (This could have been a test to insure my mind was in the right place as we had been discussing splits on the flight to Texas.) My reply: 3:35 first lap, 3:45 second: 4 hours third and a little over 4 for the fourth, then 5 hours or so as I work it to the finish, that should get me just under 22 hours.

Off we go. The first lap was 3:22 (real easy 10 minute miles) even though we started in the dark. I actually forced myself to walk some as I remembered Russ' comment about the race not starting until 50 miles. I also banged a big toe really hard about 15 miles. So much so that I thought I broke the toe nail. The pain subsided as I continued to run.

The second lap was 3:35 (10:38 minute miles--some delay at the weigh in for the turnaround.) I fell once on my right arm this lap. Why is it that when I fall it's always on my right side? At least I didn't run into a tree. I gained a pound on that lap and another pound in every lap to the finish.

The third was 3:47 (11:14 min miles). I was pretty psyched on this lap, as I ran 8:49 for 50 miles and set a new PR. Sorry Russ, I saw I had a shot at a PR when I started the lap and I went for it. I also slammed the ball of my right foot on a root. The incident gave me a good blister about the size of a silver dollar. I knew it was there the rest of the race but it did not affect my running.

I have no idea on the split for the fourth lap. I took more time at the start finish aid station to insure I had everything for the night: headlamp, warm clothes, gloves, etc. I figured I had an hour or so of daylight left so once I got going I worked hard to cover as much of the course as I could before dark. At the end of the lap I came across David Hughes wandering around, off the trail, in the dark. His batteries died on him so I guided him in to the aid station at the turnaround. He was worried I would leave him as I was lapping him but that didn't happen. He was good company. Yea Russ, passing people late in a race is a lot of fun.

The fifth lap was total darkness with no moon, due to the overcast, and the temperature dropped into the 30s. Roots on the trail really slowed me. I kept stubbing the same big toe. Another one of Murphy's laws comes true. I never did stub a toe on my left foot.

Five days after the race the toe nail still has tape on it to try and hold it in place as long as possible. My legs feel great and I am looking forward to another adventure.

Well, that's it except for recognition of some folks who contributed to my success. Thanks to Jeff and Russ for their faith and encouragement. Jeff is 43 and ran an incredible 19:30 for the race. Thank you, Tamao, for the great massage the week before the race. You sure got that hamstring loose. Thanks Katherine and Kim for using me as a victim (sorry, I mean "client") in the Tai Massage class on Saturday the week before the race. Tai Massage was mostly stretching and was exactly what I needed. I can't thank Karin enough for the massage Monday after the race. I actually was able to walk down the steps when she finished working on me. Thanks Mike for adopting me and providing personalized crew support. Mike came to the race to crew for Grant Holdaway, Jeff's dad. While I was back in the hotel trying to sleep he was still awake and pacing Grant through a lap in the dark.

And thanks to Grant Holdaway for passing me just after I lapped him. This caused me to pass him again at the next aid station. That and his comments as he went by motivated me to keep my butt moving on the last lap. Grant is a 70-year-old tough guy from Utah. He finished the race in 29:22 under the 30 hour cutoff. He is an inspiration to us all.

Reston Runners Training: There is a System

As we move into late spring and summer months, we gradually build the mileage option of Sunday runs and offer intensity training. There is a reason behind this. The schedule is put together to help people prepare for fall marathons, while preserving their sanity, family life, and physical well-being.

There are numerous ways to prepare for marathons, and other training programs in the area have different valid approaches. Reston Runners gives the busy recreational runner a simple way to build stamina, increase mileage, and gain confidence to complete a marathon. Here's an outline of what we do. Modify the approach to meet your personal preferences. We give you a framework.

1. Have your total "during the week mileage" equal the "weekend mileage" on the RR schedule. The build-up is gradual. So if you run 5 on Saturday and, say, 14 on Sunday, then do 19 miles during the week...perhaps two six milers and one seven-miler.

2. Participate in the Interval Training program for needed intensity training and speed work to improve running efficiency; or pick up the pace on a shorter run once a week.

3. Don't feel you need to do all the long runs. Substitute some 10K races for a long run now and then--especially when we start doing 16+ miles on Sundays.

4. Do your long runs at a leisurely pace. Save the fast stuff for the track or shorter runs. You don't want to be tearing yourself down and risking injury.

5. And then there are many bits of advice you can add to your routine. There's the big topic of diet. Do your own research. How about cross training? Hey, why not. Enough sleep?...of course you need that. Hydrate thoroughly before and after exercise...YES! No pain, no gain?...forget that crap. If you have major discomfort, don't tempt serious injury...stop and figure out what's wrong. Check it out.

6. Running should be pleasurable activity, not a test of your will to endure discomfort. Enjoy your elevated level of fitness and health and your association with others. Chances are you'll find lots to discuss on those long runs.

7. Be very careful on the roads, use pathways when possible, and share trails with other users.
   

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Answers to "Science of Running" Quiz No. 1
by Al Rider

The correct answer for all questions is FALSE. Yes you read this correctly. Here are the questions once again, along with an explanation for the answer.

1] Run on soft surfaces as much as possible [e.g., given the choice between a smooth dirt trail and concrete, pick the dirt.], and
2] Buy running shoes with good cushioning.

1] and 2] The fact that landing on soft surfaces and running in highly cushioned shoes actually increases the impact forces on joints as been known for at least 20 years. Research in the last few years provides the scientific explanation for this apparent contradiction. Visit www.sportsci.org [article: "Running Barefoot", the title is misleading]. An even more in-depth discussion can be found in Running Research News April 2001 issue. You can buy back issues of RRN on their website.

3] Running will eventually deteriorate your knee joints no matter how careful you are.

3] This is perhaps the biggest myth in running lore, and as such, has been studied by professionals repeatedly. NO study has ever found this to be true for people who started running with healthy knees. In fact running materially improves the health of knees and hips.

4] To be safe, drink as much water as possible, especially on hot days.

4] Water intoxication [hyponatremia] is significantly more dangerous than dehydration. [Ref: Lore of Running pg 115 3d edition]

5] Stretching before running will help reduce injury, and
6] Stretching after running will help reduce injury.

5] and 6] Don't believe it? The most sacred of all running lore. Point your browser to: http://www.students.washington.edu/crowther/RBC/stretch.html and http://students.washington.edu/crowther/RBC/stretch2.html. Crowther himself does not meet my criteria for "scientific based", but the links in his article do. Bottom line is that no professionally conducted empirical test has ever shown stretching reduces injuries. Incidently, Crowther has some additional interesting articles on his site.

7] Lactic acid causes the burning sensation, cramps and pain we experience running marathons.

7] This notion was thoroughly debunked about 20 years ago. Researchers simply injected runners with lactic acid, had them run and then asked them how it felt.

(Al invites an ongoing dialog on science-based running research findings. Please submit supporting or contrary views directly to Al at alan@ridersite.org.)

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