Archive-name: running-faq/part1
Frequency of Post: monthly
Revision:  1.1 7/12/93 07:09:29
Supersedes: 1.1 6/18/93 08:17:45


Answers to REC.RUNNING FAQ and Interesting Information

The following posting contains the answers to frequently asked
questions posed to rec.running and interesting information that
runners might find useful. Answers include the name and email address
of the author.  If no author is listed, I'm the guilty party. If
you're the author and I've misspelled your name or have the wrong
email address, let me know and I'll fix it.

If you feel that I've left something out of the list, or if you find
something thats inaccurate, please let me know. I've tried to
summarize opposing viewpoints on highly emotional issues so let me
know if I have mis-stated the viewpoints.

Yonson Serrano
yserrano@us.oracle.com

NOTE: There is a new Rec.running Beginners FAQ by 
      (Steve Conway conway@cstr.ed.ac.uk)
      Which provides info/advice to aspiring runners.

===========================================================================

Quick Index: * = section hasn't been written yet.
             ! = updated since last FAQ.
             + = new section.

  Avoiding Dogs
  Books and Magazines
  Clothes (Winter/Summer)
  Clothing Materials
* Cross-Training
  General Information
     Running Mailing Lists 
     Terminology (e.g. overpronation, oversupination)
     Calorie/energy count
     Calories burned by running
     Fat burning primer
     Conversion chart
     Fluid replacement
     Noakes's Ten Laws of Running Injuries
     Second Wind
     Soda Pop
     Computer software
  Hashing
  Interval training 
  Legs
     Sore Knees
     Leg Massage
  Mail Order Addresses
* Marathon
     Increasing your mileage
     Major Marathons (e.g. Boston, LA, New York)
     Miscellaneous
  Medical / Injuries
     Achilles tendinitis (incomplete)
     Shin splints
     Side stitches
     Lactic Acid
     Loose bowels
     Diabetes & running
  Nutrition and Food
     Nutrition primer
     Powerbars
  Orienteering
  Predicting times
  Running Clubs & Organizations
  Shoes
  Stretching
  Sweat
  Weather (cold, hot, wind, rain, altitude)

  RACE DATES 

 Specific Questions Answered:
   (1) Is it better to run in the morning or evening?
   (2) Should I run when I have a cold/fever?
   (3) How often should I run?
   (4) Which of the 8 lanes on a US track is actually 
       the '1/4 mile' one?  
   (5) I have started running after having my baby and I am curious to
       know if any one has some stomach exercises?

***************************************************************************
******************************* START *************************************
***************************************************************************

===========================================================================

Avoiding Dogs   (Arnie Berger  arnie@hp-lsd.COL.HP.COM)
[Ed. note: Originally posted to rec.bicycles - but it applies here as well]

  There are varying degrees of defense against dogs.

  1- Shout "NO!" as loud and authoritatively as you can. That works more
     than half the time against most dogs that consider chasing you just
     good sport.

  2- Get away from their territory as fast as you can.

  3- A water bottle squirt sometimes startles them.

  If they're waiting for you in the road and all you can see are teeth
  then you in a heap o' trouble. In those situations, I've turned around,
  slowly, not staring at the dog, and rode away.

  "Halt" works pretty well, and I've used it at times. It's range is about 8
   feet.

   I bought a "DAZER", from Heathkit. Its a small ultrasonic sound generator
   that you point at the dog. My wife and I were tandeming on a back road and
   used it on a mildly aggressive German Shephard. It seemed to cause the
   dog to back off.

   By far, without a doubt, hands down winner, is a squirt bottle full of
   reagent grade ammonia, fresh out of the jug. The kind that fumes when
   you remove the cap. When I lived in Illinois I had a big, mean dog that
   put its cross-hairs on my leg whenever I went by. After talking to the
   owner (redneck), I bought a handlebar mount for a water bottle and loaded
   it with a lab squirt bottle of the above mentioned fluid. Just as the
   dog came alongside, I squirted him on his nose, eyes and mouth. The dog
   stopped dead in his tracks and started to roll around in the street.
   Although I continued to see that dog on my way to and from work, he
   never bothered me again.

   Finally, you can usually intimidate the most aggressive dog if there are
   more than one of you. Stopping, *and moving towards it will often
   cause it to back off*. ( But not always ). My bottom line is to always
   *run* routes that I'm not familiar with, with someone else.

===========================================================================

Books and Magazines (Phil Cannon pcannon@spotlight.Corp.Sun.COM)

Books
=====

1) The Lore of Running -  Tim Noakes
2) The Complete Book of Running - Fixx
3) The Runner's Handbook - Bloom
4) Long Distance Runner's Guide to Training and Racing - Sperks/Bjorklund
5) The Runner's Handbook - Glover & Shepard
6) Beyond Jogging - Spino
7) Jogging, Aerobics and Diet - Royald
8) The New Aerobics - Cooper

Magazines
=========

Track and Field News (monthly $31 US per year)
  2370 El Camino Real, suite 606
  Mountain View CA 94040
  415-948-8188
  Fax:  1-415-948-9445
  1-800-GET-TRAK (1-800-438-8725)

        The self-proclaimed "Bible of the Sport", T&FN is the
        source for major meet results in track & field, road
        racing, cross-country, and race walking from the high
        school to international levels.  Emphasis is on U.S.
        athletes. though significant international coverage is
        provided. Compiles annual post-seasonal rankings of the
        top 10 performers in the world and U.S. in every major
        event, men and women. Publishes list of top 50 performances
        in each event for the year. Also sponsors TAFNUT tours
        for major championships and the Euro Circuit/GP meets.
        Lots of stats, good interviews.

Track Technique (quarterly; $15 in US, $16 outside) same contact info
as Track & Field News.

        The official TAC quarterly, each issue has important articles
        on technique, training, and other practical information on
        all events, at all levels. Intended for coaches.

California Track News ($18/yr)
  4957 East Heaton
  Fresno, CA  93727

        California's only all track and cross-county publication. Lots
        of attention to prep school action.

Running Research News (bi-monthly $17 US per year)
  Post Office Box 27041
  Lansing MI 48909
  1-800-333-FEET
$17/year  $31/2 years
46 back issues, $112
(An additional $6 for overseas airmail)

Running Times (monthly $17.70 US per year)
  P.O. Box 511
  Mount Morris, IL 61054-7691
  1-800-877-5402

Runner's World (monthly $17.97 US per year)
  P.O. Box 7574
  Red Oak, IA 51591-2574

Masters Track & Field News (5 issues/yr; $10.50)
  P.O. Box 16597
  North Hollywood, CA  91615

        Results, rankings, age-records, schedules, stories of age 40+
        athletes worldwide.  "Satisfaction guaranteed"

===========================================================================

Clothes (Winter/Summer) (Mike Gilson GILSON@ALF.CS.HH.AB.COM)

Disclaimer
----------
Preference on the amount of clothing required for winter
running varies widely between individuals.  There are a
couple of runners that I see that wear shorts, long sleeved
T-shirt and gloves at 30F!  So expect to experiment with
how much clothing at various temp's.

Second: I don't have any interest in the type of clothes
you buy/wear; I neither make nor lose money by your choices.
What I have to say here is *my* opinion only.

Rules for Winter Running
------------------------
The first rule is to dress in layers.  Outer layers can be
added/shed easily.

The second rule is to stay dry.  When your clothes get wet,
they get very heavy - heavy enough to degrade performance -
and you get cold.

The final rule is to hydrate.  You may not sweat as much, but
you still need to take in fluids.

Clothing Layers
---------------
Inner layer.  The layer closest to the skin should be a
tight, lightweight fabric that wicks water away from the
skin.  Shirts should be long-sleeved, skin-tight (without
chafing), and may be turtle-necked (my preference).  There
are a variety of fabrics that are effective in wicking water;
I have had a lot of success with polypro, but it is not
machine washable.  These are readily available at running
specialty shops and mail order.  For pants, lycra running
tights work very well.

Outer layer.  The next layer should be a looser, mediumweight
fabric that wicks water.  A zipper at the neck is convenient
for temperature control.  I prefer a shirt that is slightly
longer than waist-length so that I have the option of tucking
it into the pants.  I've had more success in finding these
in cycling stores than anywhere else.  Two layers of lycra
tights work if it's really cold.

Shell.  A water-proof or water resistant shell that is
breathable is useful in the coldest conditions.  These are
usually sold as suits, but tops are available separately
at a higher cost (relatively speaking).  Gore-tex is
considered by many to be the best fabric, but there are
cheaper alternatives.  You can get these suits made to your
measurements or buy them off the rack.  I have a Burley
jacket, which I purchased at a cycling shop.  It's chief
advantage over the running suits is the venting and extra
zippers for temperature control.  There are zippers under
each arm, starting at mid chest going up to the armpit and
travelling down the arm to about mid forearm.

Tights.  Tights have been mentioned above as inner/outer layers.
Many people run in sweats, but sweats have two disadvantages:
they're heavy and they get heavier when wet.  Lycra is
lightweight and warm, but costs more and shows off body
(im)perfections more than sweats.

Gloves.  Any cotton glove works.

Hat.  A lot of heat is lost through the scalp, so a hat
is a must for most people.  Cotton hats get too heavy
with sweat.  Balaclavas are more versatile than hats,
and allow you to cover you neck/face if requires.  Both
hats and balaclavas are available in wicking fabrics.

Socks.  A wicking sock will seem less heavy and your feet
will be drier than a conventional sock.  Coolmax socks are
my preference, worn in a single layer.  You can also find
other fabrics, such as capilene or polypro socks, which are
considerably more expensive.

Running shoes.  Runner's World (anyone know which issue?) had
some tips from Alaskan runners on how to put (short) screws
into the sole of the shoe for better traction on the ice.
I haven't tried it, but you obviously have to be careful not
to puncture the midsole, air/gel chambers, etc.

Dressing for Winter Running
---------------------------

Temp range                         Number of layers
(degrees F)       Inner   Outer   Shell   Tights   Gloves   Hat  Socks
-------------------------------------------------------------------------
50-55               1       0       0       1         1      0     0
40-45               1       1       0       1         1      0     1
30-35               1       1       0      1-2        1      1     1
20-25               1       1       1       2         1      1     1
0-15                1       1     1+pants   1         1      1     1

===========================================================================

Clothing materials  (Jim Carson  carson@mu.rice.edu)
[Ed note: From a summary Jim posted]

Polarlite
  Fluffy, fleecy stuff also called Polarplus and Synchilla.  Comfortable.
  Incredibly warm, especially under something that breaks the wind.
  Doesn't wick moisture out very well.  Breathes very well.

Supplex (nylon)
  Comfortable.  It is breathable and water repellent (but NOT water proof).
  Seems to absorb a small amount of water if it is really getting drenched

Merino (wool)
  From a "breed of fine-wooled white sheep originating in Spain and producing
  a heavy fleece of exceptional quality."  I guess you could treat this as
  normal 100% wool.

Thermax
  An improvement on Polypro.  The big advantage is heat resistance so
  you can put it in the dryer.  Balance that against the extra cost.

CoolMax
  This stuff seems more like a plastic bag than the revolutionary wicking
  material it is advertised as.

Dacron
  Trademark name for Dupont polyester.  Woven fabric made from dacron is
  similar to nylon ripstop or taffeta, but not as stretchy.  Many of the
  better clothing insulations are made from dacron.  They are usually refered
  to by more specific trademark names, like quallofil, hollofil, polarguard,
  and dacron-88.

Lycra
  Used for its stretch, mostly a warm weather (>65 degrees) thing.

GoreTex
  A teflon based membrane with microscopic holes.  Gortex's claim to
  fame is that it will let water vapor (from perspiration) through, but
  not liquid water (rain).  It blocks wind fairly well too.  The
  membrane is delicate, so it always comes laminated between 2 layers of
  other material.  It does not breathe enough.  There are less expensive
  alternatives.

Polypropylene
  Does not wick very well.  Can be uncomfortable.  Troublesome to
  care for (e.g. can pill badly)  Will keep you fairly warm if soaked.
  Not very wind resistant.  Melts in the dryer.

Capilene
  Wicks moisture away.  Very comfortable.  Comes in different weights
  for more/less warmth.  [lots of favorable things about it... only
  really unfavorable thing is the co$t]

60/40 cloth -
  This is a cloth with nylon threads running one direction, cotton in
  the other. It was the standard wind parka material before Goretex came
  along, and is considerably less expensive.  Good wind resistance,
  fairly breathable.  Somewhat water resistant, especially if you spray
  it with Scotchguard, but won't hold up to a heavy rain.

===========================================================================

Cross-Training

===========================================================================

General Information

---------------------------------------------------------------------------
Running Mailing Lists

1) Dead Runners Society   (Christopher Mark Conn sascmc@UNX.SAS.COM)

The Dead Runners Society is a discussion group for people who like to
talk about running. The group is very informal and social and we all
try to encourage each other in our running programs. We talk about
everything related to running, from meditation to marathons. We
currently have about 300 members around the world. To join send email
to: dead-runners-request@unx.sas.com

2) T & F Mailing List

For details send email to: Charlie Mahler cmahler@nic.gac.edu

---------------------------------------------------------------------------
Terminology

Pronation/Supination (Thomas Page page@ficus.cs.ucla.edu)

      "Over" pronation describes a minor misalignment of the leg's 
       forward swing that causes the footstrike to be skewed 
       to the inside of the heel. (Jim Horalek)

      "Over" supination is the reverse - impact is shifted toward 
       the outside of the heel. (Jim Horalek)

Pronation and supination describe natural and normal motions of the
foot during the walking or running stride.  In a normal stride, the
outside portion of the heal strikes the ground first.  The foot
pronates to absorbe shock.  That is, it rolls inward.  At the end of
the stride, the foot re-supinates -- rolls outward-- on push-off.

What the previous writer (Jim Horalek horalek@alliant.com) is defining
is `over pronation', and `over supination'.  These are excesses of the
normal motions.  Note that over pronation is fairly common and many
shoes are designed to counteract this.  Over supination is very rare.
Most people who think they over supinate probably just under pronate.
Some people who think they over pronate may in fact pronate a normal
amount, but fail to re-supinate sufficiently at the end of the stride.


FARTLEK: A training method, where the runner runs over trails and rough 
terrain mixing fast and slow speed work.

---------------------------------------------------------------------------
Calorie/Energy Count (Kenrick J. Mock mock@iris.ucdavis.edu)

Here is a little table adapted from "Beyond Diet...Exercise Your Way to
Fitness and Heart Health" by Lenore R. Zohman, M.D.


Energy Range = Approx. Calories Per Hour

Energy Range    Activity                Conditioning Benefits
------------    ----------              ---------------------
72-84           Sitting, Conversing     None

120-150         Strolling, 1 mph        Not strenuous enough to produce
                Walking, 2 mph          endurance unless your exercise
                                        capacity is very low

150-240         Golf, power cart        Not sufficiently taxing or
                                        continuous to promote
                                        endurance.

240-300         Cleaning windows,       Adequate for conditioning if
                Mopping floor,          carried out continuously for
                vacuuming               20-30 minutes

                Bowling                 Too intermittent for endurance

                Walking, 3mph           Adequate dynamic exercise if
                Cycling, 6mph           your capacity is low

                Golf, pulling cart      Useful if you walk briskly,
                                        but if cart is heavy
                                        isometrics may be involved.

300-360         Scrubbing floors        Adequate if carried out in at
                                        least 2 minute stints

                Walking, 3.5 mph        Usually good dynamic aerobic
                Cycling, 8 mph          exercise

                Ping Pong               Vigorous continuous play can
                Badminton               have endurance benefits.  May
                Volleyball              aid skill.

                Tennis, doubles         Not beneficial unless there is
                                        continuous play for at least 2
                                        minutes at a time.  Aids
                                        skill.

360-420         Walking, 4mph           Dynamic, aerobic, beneficial.
                Cycling, 10mph          Skating should be continuous.
                Skating

420-480         Walking, 5mph           Dynamic, aerobic, beneficial.
                Cycling, 11mph

                Tennis, singles         Benefit if played 30 minutes
                                        or more with an attempt to
                                        keep moving

                Water Skiing            Total isometrics

480-600         Jogging, 5 mph          Dynamic, aerobic, endurance
                Cycling, 12mph          building exercise.

                Downhill skiing         Runs are usually too short to
                                        promote endurance
                                        significantly.

                Paddleball              Not sufficiently continuous
                                        for aerobic benefits.

600-660         Running, 5.5 mph        Excellent conditioner.
                Cycling, 13 mph

Above 660       Running, 6 or more mph  Excellent conditioner

                Handball, Squash        Conditioning benefit if played
                                        30 minutes or more.

                Swimming (wide          Good conditioning exercise
                caloric range)
---------------------------------------------------------------------------
Calories burned by running (Rob Lingelbach rob@xyzoom.info.com)

Here is a table I clipped from Runner's World last year; the source
listed is "Exercise & Physiology" (Lea & Febiger, 1986). At 70% of max. 

           Pace (minutes per mile)
       12:00   10:43   9:41   8:46   8:02   7:26   6:54   6:26   6:02
Weight
(lbs)              Calories burned per hour running
100     400     450     500    550    600    650    700    750    800
119     432     486     540    594    648    702    756    810    864
128     464     522     580    638    696    754    812    870    928
137     496     558     620    682    744    806    868    930    992
146     528     594     660    726    792    858    924    990   1056
154     560     630     700    770    840    910    980   1050   1120
163     592     666     740    814    888    962   1036   1110   1184
172     624     702     780    858    936   1014   1092   1170   1248
181     656     738     820    902    984   1066   1148   1230   1312
190     688     774     860    946   1032   1118   1204   1290   1376
199     720     810     900    990   1080   1170   1260   1350   1440
207     752     846     940   1034   1128   1222   1316   1410   1504
216     784     882     980   1078   1176   1274   1372   1470   1568
225     816     918    1020   1122   1224   1326   1428   1530   1632
234     848     954    1060   1166   1272   1378   1484   1590   1696
---------------------------------------------------------------------------
Fat burning primer (Ramesh K. Sitaraman rks@phoenix.princeton.edu)
                   (Thomas Page page@ficus.cs.ucla.edu)

There seems to be a lot of debate and a few misconceptions about Fat
burning, Stamina etc. Here are a few basics. They are based on
standard scientific sources.

1. There are 3 sources of energy : Muscle glycogen, Liver Glycogen,
Fat (triglycerides). There is also blood glycogen, which is what the
brain runss off.

2. During excercise the glucose and fatty acid in the blood is
utilised.  Fatty acid in blood stream is utilised in preference to
glucose for various reasons. (There are organs like the brain that can
use only one energy source : glucose).

Tom: Muscle glycogen is used before blood or liver glycogen.  When you
carbo load before a race, you are packing in the muscle glycogen.  You
only have a few minutes supply of blood glycogen once you start using
that for running.

3. Then why can't we run on fat FOREVER ??? Because the fatty acid
concentration in blood can never be much. In fact, it seldom exceeds
(in Molars) the concentration of Glucose !!! Why this "transportation
problem" for fats ?? There ain't much Albumin to transport the fat and
fat in excess in blood stream will deposit on viens constrict and more
directly cause blood clots and kill you !!!

Tom: Noakes' book "Lore of Running" phrases it as "fat burns in a
glycogen flame."  Even a lean marathoner has a virtually unlimited
supply of fat.  But you are limited in your ability to mobilize the
fat from the stores (fat deposits you know where), and you have the
limited amount of glycogen needed to burn along with the fat.

4. As you workout aerobically, the fat acids start increasing in
concentration in the blood stream. SO LONGER YOU WORK OUT THE GREATER
PERCENTAGE OF WHAT YOU BURN IS FAT ! But remmeber that the fat
concentration cannot go up too much. Only about 50 percent of your
energy can come from fat.

5. So what happens if I run out of glucose ? Can I run on fat ?  Very
Very painfully perhaps. Your rate of glycogen usage is a complex
function of your running efficiency, what percentage of VO2max you run
(typically 85% for an all out marathon), what your VO2max is, how much
glycogen you are able to store in your muscles, your state of fitness,
etc.

6. Only long sustained exercise ( 30 -40 mins) is guaranteed to burn
fat (see fat mobilisation etc above). 

Tom: During the first 10 minutes of exercise, you burn almost
exclusively glycogen.  From 10-30 minutes, you gradually increase the
percentage of energy from fat, and hit a plateau between 30 and 40.
So, keep running beyond 30-40 and you will keep burning a maximum
amount of fat.  The real magic of the 30-40 minute range is that if
you stop running there, you will continue to burn a large percentage
of fat, for several hours.

7. Some person said doing exercise with breaks as being better for
burning fat. Not true. Neither does it build stamina.  (Doing
intervals to build stamina is fine. But it should not constitute more
than small fraction of your total excercise duration. Most of it
should be of the long continous endurance building type.)

Tom: For the reason stated above, taking short breaks will not cause
you to stop burning fat.  If by taking walking breaks in the middle of
your long runs you can keep going significantly longer, then taking
walking breaks will increase the fat you burn.  Also, if you are
training for a marathon, you need to get in those 3+ hour runs.  If
you need a couple of walking breaks to keep going that long, you are
better off taking them than quitting at 16 miles.  Of course, if you
can't run continuously for 3+ hours what you are concerned about is
finishing the marathon, not racing it fast, so by all means take
walking breaks.  If you want to get fast, train until you don't have
to walk.

---------------------------------------------------------------------------
Conversion chart (Jack Berkery BERKERY@CRDGW2.crd.ge.com)

  1 yard   =     .9144 meter
100 yards  =   91.4400 meters
220 yards  =  201.1680 meters
440 yards  =  402.3360 meters
880 yards  =  804.6720 meters

  1 meter   =    1.094 yards
100 meters  =  109.400 yards
200 meters  =  218.800 yards
400 meters  =  437.600 yards
800 meters  =  875.200 yards

1 mile  =  1.609 Kilometers
1 mile  =  1760 yards  =  5280 feet
1 Kilometer  =  .6214 miles  =  1094 yards  =  3281 feet

Kilmoeters to miles             Miles to Kilometers
------------------------------------------------------
 1  km  =    .6214 miles        1 mile   =   1.609 km
 2  km  =   1.2418 miles        2 miles  =   3.218 km
 3  km  =   1.8642 miles        3 miles  =   4.827 km
 4  km  =   2.4856 miles        4 miles  =   6.436 km
 5  km  =   3.1070 miles        5 miles  =   8.045 km
 6  km  =   3.7284 miles        6 miles  =   9.654 km
 7  km  =   4.3498 miles        7 miles  =  11.263 km
 8  km  =   4.9712 miles        8 miles  =  12.872 km
 9  km  =   5.5926 miles        9 miles  =  14.481 km
10  km  =   6.2140 miles       10 miles  =  16.090 km
11  km  =   6.8354 miles       11 miles  =  17.699 km
12  km  =   7.4568 miles       12 miles  =  19.308 km
13  km  =   8.0782 miles       13 miles  =  20.917 km
14  km  =   8.6996 miles       14 miles  =  22.526 km
15  km  =   9.3210 miles       15 miles  =  24.135 km
20  km  =  12.4280 miles       20 miles  =  32.180 km
25  km  =  15.5350 miles       25 miles  =  40.225 km
30  km  =  18.6420 miles

1 marathon  =  26 miles + 385 yards  =  42.186 km

---------------------------------------------------------------------------
Fluid replacement (2 personal methods)

As an ultramarathoner, trail runner fluid replenishment etc. is quite
important. My findings, based on personal experience, is that in 90+
degree weather I use a liter per hour on a one hour run - and that is
carrying the water with me.  If you are not running enough distance,
dont be concerned about energy type drinks, and you probably don't
lose enough salts to need electrolytes.  But your system will absorb
more fluid faster is it is hypotonic and cool. If you guys are always
running for 45 minutes or an hour in HOT weather - I would really
suggest carrying water.  When you realize your dehydrated its TOO late
- and it takes longer to replenish fluids than it does to lose them.
(Milt Schol milts@mse.cse.ogi.edu)

I prepare for a run with about 24-30 ounces of lukewarm water within 3
hours of the run. As for after the run, if it was particularly
strenuous (and in the 85+ and humid Pittsburgh weather of late, the
runs have been strenuous for me), within 10-15 minutes following the
run, I take ~10-15 ounces of room-temperature, diluted Exceed (about 2
parts Exceed to 3 parts water). I follow that with about 24-30 ounces
of room-temperature water over the next hour or two. (Barbara Zayas
bjz@sei.cmu.edu)

---------------------------------------------------------------------------
Noakes's Ten Laws of Running Injuries (John Schwebel jcs@cbnewsh.cb.att.com)

Ten Laws of Running Injuries stated therein:

The 1ST LAW OF RUNNING INJURIES:
    Running Injuries Are Not an Act of God

The 2ND LAW OF RUNNING INJURIES:
    Each Running Injury Progresses
    Through Four Grades

The 3RD LAW OF RUNNING INJURIES:
    Each Running Injury Indicates That the
    Athlete Has Reached the Breakdown Point

The 4TH LAW OF RUNNING INJURIES:
    Virtually All  Running Injuries Are Curable

The 5TH LAW OF RUNNING INJURIES:
    X-Rays and Other Sophisticated Investigations Are
    Seldom Necessary to Diagnose Running Injuries

The 6TH LAW OF RUNNING INJURIES:
    Treat the Cause, Not the Effect

The 7TH LAW OF RUNNING INJURIES:
    Rest is Seldom the Most Appropriate Treatment

The 8TH LAW OF RUNNING INJURIES:
    Never Accept as a Final Opinion
    the Advice of a Nonrunner

The 9TH LAW OF RUNNING INJURIES:
    Avoid the Knife

The 10TH LAW OF RUNNING INJURIES:
    There Is No Definitive Scientific Evidence That Running
    Causes Osteoarthritis in Runners Whose Knwees Were
    Normal When They Started Running

---------------------------------------------------------------------------
Second Wind (Newsweek July 27, '92)

If an Olympian experiences a second wind, it's probably a sign that he
isn't in a great shape. Scientists are divided over whether a second
wind is purely psychological - the athlete "willing" himself forward.
But if it has a physical basis too, the sudden feeling of "I can do
it!" right after "I want to die" probably reflects a change in
metabolism. The body gets energy by breaking down glucose, which is
stored in muscles. This reaction releases lactic acid, which the body
must burn in order to prevent a lactic-acid buildup that causes
cramps. Burning lactic acid requires oxygen. If the body does not
breathe in enough oxygen; the runner experiences oxygen debt: the
heart beats more quickly; the lungs gasp; the legs slow. The second
wind, says physicist Peter Brancazio of Brooklyn College, may come
when the body finally balances the amount of oxygen coming in with
that needed to burn the lactic acid. (When burned, lactic acid is
transformed into sweat and carbon dioxide.) Why doesn't everybody get
a second wind? Couch potatoes don't push themselves past oxygen debt;
true Olympians have enough lung capacity and cardiovascular fitness to
avoid oxygen debt in the first place.

---------------------------------------------------------------------------
Soda Pop (Paulette Leeper pleeper@wtcp.DaytonOH.NCR.COM)

Q: Does anyone have any opinions on Soda pop as a drink in General.

I find the CAFFEINE in soda to be irritating and DEHYDRATING, so,
IMHO, drinking soda with caffeine (regardless of whether or not it
contains sugar or aspartame) defeats the purpose of quenching thirst.
It's much like drinking beer to quench thirst...  it FEELS good, and
TASTES good, but as a mechanism for hydration, it does the exact
opposite.

---------------------------------------------------------------------------
Computer Software  (Jack Berkery berkery@emmax5crd.ge.com)
         (Paul Gronke, Gronke@acpub.duke.edu)

There is a Shareware program in the WUSTL archives available through anonymous
ftp. (also on other archive sites) Look into ../msdos/database/joggr105.zip
I didn't exactly like it but it may suit your style. It works with CGA/EGA/VGA
graphics. Don't know how it functions under windows.

ntu.ac.sg [155.69.1.5]

AEROBIX.ZIP   B   81246  910420  Fitness Log: Record aerobic exercise/progres
JOGGR105.ZIP  B   59053  920312  Runner's log and analysis database, v1.05
PT100.ARC     B  175592  890914  Physical Training test scorekeeper database
RUNLOG.ZIP    B   71801  900308  Runner's/bicycler's workout log

---------------------
All programs are available in the DATABASE directory on Simtel, via
anonymous FTP.  There are a number of Simtel mirrors, including
WUARCHIVE.WUSTL.EDU (dir = mirrors/msdos/database), OAK.OAKLAND.EDU
(dir = pub/msdos/database), and a lot of non US sites.

RUNLOG.ZIP - I found this to be a barely usable program.  It was not
at all clear what I needed to enter at any of the prompts. There was
no help key.  There was no information telling me what format any
times, distances, etc. need to be entered as.  This does have a time
prediction module.  The interface is kind of nice.  There are
graphical displays of improvement, heart rate, etc.  With a better
manual expaining what you need to enter, I would rate is usable.  At
present, I found the other programs nicer.  If you figure out what
need to be entered where, you can use this program.

JOGGR105.ZIP - This is a program of British origin.  The interface is
kind of interesting.  It has most of the data entry options that you
would want.  It will graphically display your improvement.  You can
control the menu of courses so that you don't have to reenter distance
and course info each time.  Most annoying problem: everythin is in
British units, so that you have to convert 100 meter dash, 5K, 10K,
etc. into milage.  This might not be a drawback for some; it is a
major drawback for me.  The data entry, printing is all nice.  It
escapes from errors well (unlike Runlog, which tends to bomb).  This
is definitely usable.

RUNSTA11.ZIP - I really like this program and will continue to use it.
It is by far the largest of the programs (300K zipped, 3 times the
size of the others), so you might go for another if disk space is a problem.
However, you get a full featured training / racing log for the space.
What I like about it:
 1) you can make it as complex or simple as possible.  Via config
options, you can enter for each race/training: shoes, weather, heart
rate, health, hilliness, race surface, temp, calories...or none of
these, depending on your preference.
 2) You can easily set up a menu of courses to choose from in the race
*and* training run entry
 3) Race and Training are kept separate, a very nice feature if you
want to track training runs and racing in the same database.
 4) Multiple database files easily used, special configs are unique to
each database file (meaning that you can monitor bicycle, running in
the same program)
 5) Can display data entries (runs) in a "calendar" format, then
select the ones you wish to examine with a keystroke
 6) Nice graphical displays
 
Drawbacks: requires more memory than the other programs.  Might not
run on pre-286 machines, but I don't know.  More disk space required.
Not sure if it does time forecasting, i need to check.

===========================================================================

Hashing

From: Dweezil the Butt Beaker <daveo@theopolis.orl.mmc.COM>
Subject: Rules of Hashing (one version, re: Rule Six)
Organization: Orlando Hash House Harriers

X-Hhh: A Drinking Club With A Running Problem.
X-Hhh-Motto: If you have half a mind to hash, that's all you need.
X-Hhh-Philosophy: Carpe Cerevisiam
X-Oh3-Motto: We get drunk, we get naked, we give hashing a bad name.
X-O2H3-Motto: We have beer, we have cookies, we give hashing a nice name.
X-Dbh3-Motto: Daytona Beach Hash House Harriers never run out of beer.
X-Dbh3-Motto: We have beer before, during, and after the hash.

The Hash House Harriers is a running/drinking/social club which was
started by bored expatriates in Kuala Lumpuer, Malaysia in 1938.
("Hash House" is the nickname of the restaurant/bar to which they
retired for food and beer after a run.)  Hashing is based on the
English schoolboy game of "Hare and Hounds"; a Hash is a
non-competitive cross-country run set by one or more runners called
hares.  The hares run out in advance of the other runners (the pack of
hounds), and set a course marked by white flour, toilet paper, and/or
chalk marks.

Hash Rules
----------

1. A HASHMARK is a splash of flour used to mark the trail.  The pack
should call out "On-On" when they see a hashmark.  Blasts on horns,
whistles, and other noise makers are encouraged.  Hounds asking "RU?"
(are you on trail?) of the FRB's (Front-Running Bastards) should be
answered "On-On", which means they are on trail, or "Looking", which
means they`ve lost the trail.

2. ARROWs, or several closely spaced hashmarks, are used to indicate
change of trail direction.  Hound should use arrows different from
those used by the hares as necessary to assist hounds further back in
the pack.

3. A CHECKMARK is a large circled X, or a circle with a dot at its
center (fondly known as a "Titty Check").  Checkmarks indicate that
the trail goes "SFP"; that is, the pack must search for true trail.
Hounds should call out "Checking" when they see a checkmark.
(Checking IS NOT Looking!)

4. A Backtrack is three lines chalked or drawn in flour across the
trail, indicating a false trail.  The pack, upon encountering a
backtrack, calls out "On-Back" or "Backtrack", and goes back to the
last checkmark to find true trail.  Sometimes a hound will draw an
arrow with a backtrack sign at the checkmark to identify the false
trail for the rest of the pack.

A CHECKBACK is a devious variation of the checkmark/backtrack.  A
checkback is a CB followed by a number.  For example, a "CB 5" means
to backtrack five hashmarks, then look for true trail as one would at
a check.  Also known as a COUNTBACK.

A WHICHWAY is two arrows, only one of which points toward true trail;
no hashmarks will be found in the other direction.

5. Tradition requires a DOWN-DOWN (chug-a-lug) of a beer after a
hasher's virgin hash, naming hash, and other significant occasions,
e.g., 25th hash, 50th hash, etc.  A Down-Down is also in order for
hares, visitors, and for any other reason that can be thought up.
While frowned upon as "alcohol abuse", it is permissible for non-
drinkers to pour the beer over their head; a soda Down-Down may also
be elected.  The primary consideration of the Down-Down is that once
the mug leaves the drinker's lips, it is turned upside-down over the
head.

6. THERE ARE NO RULES.

===========================================================================
Interval training (micbrian@ubvmsb.cc.buffalo.edu)

First off, keep in mind that the interval part of the run is the rest
part.  This is where your body recovers and strengthens itself.

Secondly, say your goal is to run an 8 minute/mile 10k.  Start your
intervals by doing 5X400m at a little under 2 minutes per rep.  You'll
see that an 8min mile is a 2min 400, so to better that, you run a
little faster, as I said.  Walk or jog between the rep (this is the
interval).  Remember to keep with what you started at.  If you jogged
to rest, don't walk during the next interval.

Intervals should be challenging, but not defeating.  If you are having
problems maintaining your form during the course of the whole run, you
are doing too much.  You should feel good at the end of your run, not
ready to drop dead.

Remember to warmup and cool down sufficiently before and after
intervals.  10 minutes of jogging is suggested.

Other things to remember: you can customize intervals to achieve
different things.  For example, to increase endurance, you can
decrease your interval while running the same rep.  Or you can
increase the rep and still do the same interval.  You can work on
speed by running faster reps.  There are other variations as well, but
I don't remember all of them.

Lastly, make sure you have a good aerobic base when you start, and
don't do too much too fast.  You can tire your muscles out, and it
will take a while to recover.

Your goal is to exercise your fast twitch muscles, those used for
speed.  I've been doing intervals for about 2 months now, and it has
made a difference.  The first race I ran after starting intervals, my
time dropped by about 15 seconds.  I have a race tomorrow, and am
hoping to improve on that.  I also notice I have more pep in my
regular workouts.  I get out there, and once I'm warmed up, my body
wants to run fast.

===========================================================================

Legs

Sore knees (Elizabeth Doucette ead@tmsoft.uucp)

When running (also walking, and cycling), the inner most quad. muscle
(inner part of thigh) does not get exercised as much as the other
three quad. muscles of the thigh.  If this inner muscle isn't
strengthened by specific exercises, an imbalance of the muscles may
occur.  This can cause irritation of the underside of the kneecap
(chondromalacia patellae) because the imbalance of the muscles can
pull the kneecap towards the outside of the leg.

I believe there is a groove in the underside of the kneecap that rides
on a ridge of bone in the knee.  If the kneecap is pulled to the
outside of the leg, the groove will want to move in a slightly
different direction than the ridge of bone.  This can cause the groove
to become irritated.

I had chondromalacia patellae for a long time (and many of my running
friends did too) but I haven't had problems since I've been doing
specific exercises for my inner quad. muscle.  It is tedious and
boring but it works.  I haven't had knee problems for about 3 years
now :-).  I should do this every day, whether I work out or not, but I
don't always.  If I feel any discomfort at all in my knees, I make
sure I'm more diligent with this exercise and the discomfort always
disappears.  I'm always able to prevent a problem now.

The exercise is just a leg raise with the foot flexed and pointing
away from the body.  With this exercise make sure that your back is
supported.  As your quad. muscles fatigue, there is a tendency to help
out with your back muscles.  You may not realize that you're doing
this until you notice later that your back is a little sore.

Sitting on the floor, bend one leg (like you're going to do a sit-up),
bringing the knee towards the chest.  The other leg is straight. Place
your hands behind you on the floor to support your back.  You can vary
this by leaning against a wall and hugging your knee to your chest
with both arms.  YOUR CANNOT BE TOO CAREFUL WITH YOUR BACK.

For ease of explanation, start with your right leg being straight and
flex your foot (bring your toes towards your head, as opposed to
pointing them away from you).  Turn your leg to the right, so that
your toes and knee are pointing to the right as far as possible.  The
position of the foot is important because it helps to isolate the
inner quad. muscle.  Now, do leg raises.  When I started I could only
do 10 or 20 before I needed to rest.  Don't do the leg raises too
quickly because technique is more important than speed.  I now do
three sets, each leg of 60 repetitions (alternating legs after each
set) for a total of 180 per leg.  It takes me about 10 minutes.

You can tell if your muscle is getting fatigued because it will start
to quiver.  Don't push it, change legs.  Keep note of how many
repetitions you do before you get fatigued and try to increase the
repetitions next time.  Compare you to you, not to others.

Leg presses used to bother my knees.  Now that I'm doing leg raises,
the leg press doesn't bother me any more.  Technique is important when
doing leg presses.  (Technique is probably more important than the
fact that I'm doing leg raises).  Make sure that the seat is forward
far enough, so that when you press you cannot lock your knee.  This
makes the initial position feel too cramped.  My knees feel too close
to my chest.  But it works for me and for others (both men and women)
that I work out with.  Nautilus equipment uses a cam system, such that
there is less resistance on your knees in the initial, starting
position, so there is less chance of injury.

---------------------------------------------------------------------------

Leg Massage (John Boone boone@IDA.ORG)

(From Bicycling magazine, pp.76-77, July 1992, Reproduced without
permission)

MASSAGE TECHNIQUES

1. Full Muscle Flush

This surface stroke prepares the muscles for deeper work.  It loosens
the fibers and increases the blood flow to wash out lactic acid and
other toxins.  Begin with the calves.  Place the palms flat against
the bottom of the muscle and stroke toward the heart in a continuous
movement.  Always stroke toward the heart so the blood containing the
toxins isn't traveling back into the muscles.  After a few of these,
knead the muscle during the stroke by working the bottom of the palms
in and out.  End with the original flat stroke.

2. Broad Cross-Fiber Stroke

After each muscle group has been flushed, use the same palm position
at the center of the muscles, but work sideways.  Press harder than
the flush.  The hands are moving acros the muscle fibers, separating
them and making them pliable so the massage can go deeper with the
next type of stroke.  This is a great supplement to stretching.  It
makes muscle fibers less likely to tear.  End with more flushing.

3. Deep Muscle Spress

"Spress" is a Swedish term.  This technique is also known as muscle
stripping.  Use fingers, knuckles, or even elbows to penetrate the
muscle.  [Press deep into the leg where previously rubbing the
surface.]  Apply pressure until the comfort limit is passed.  If
there's pain, work slower, or do a few palm strokes before spressing
again.  Knuckles and thumbs work best.  Concentrate on specific areas,
instead of stroking the whole muscle.  But remember to work toward the
heart.

SELF-MASSAGE

Initial Strokes

Self-massage uses the same sequence of strokes as assisted massage,
and the same order of muscles -- calf, quads, hamstrings, glutes.  But
it's usually less effective because self-massagers get tired or bored
quicker.  The most common mistake is skipping the full-muscle flush or
cross-fiber stroke to concentrate on the spress in the sorest areas.
If you don't prepare the muscles, you won't be able to penetrate deep
enough.  [...] Be sure you're applying pressure with both hands.
Sometimes one side of the leg gets shortchanged.

Going Deeper

The advantage of self-massage is that you know exactly where it hurts
and can key on these areas.  You also know when your muscles are loose
enough for deeper penetration. [...] Amateurs usually don't go [deep
enough] in assisted massage, or do so too quickly and it hurts.  You
can find that perfect balance. [...] It's best to use both [hands],
but fatigue is a problem in self-massage.

===========================================================================
-- 
                              Yonson Serrano
                          yserrano@us.oracle.com

                        -.                       .-



******************************************************************************
Archive-name: running-faq/part2
Frequency of Post: monthly
Revision:  1.1 7/12/93 07:09:29
Supersedes: 1.1 6/18/93 08:17:45



Mail Order Addresses

Here's the addresses/phone numbers of some popular running mail order
outfits (you can get directory assistance for 800 numbers at
1-800-555-1212 if you don't see the mail order outfit you're looking
for here):

Road Runner Sports
6310 Nancy Ridge Road, Suite 101
San Diego, CA 92121
1-800-551-5558 (Orders)
1-800-841-0697 
1-800-662-8896 (Customer Service)

California Best
970 Broadway Dept. 2033
Chula Vista, CA 91911
1-800-225-2378

In-Stride
13220 Evening Creek Dr. Suite 116
San Diego, CA 92128
1-800-521-0274
1-619-679-6697 International Orders
1-619-679-6675 FAX

Tel-a-Runner
1248 Sussex Turnpike C-5
Randolph, NJ 07869
1-800-835-2786

Hoy's Sports
1-800-873-4329
Track & Field event shoes from adidas, Converse, Brooks, Diadora,
Mizuno, Nike, and Reebok. Also racing flats and race walkers..,

Sports Style International
1605 Fannin Blvd.
Houston, TX 77002
1-800-580-SMTC  Fax: 1-713-659-1243
Biggest (only?) source for Santa Monica Track Club paraphenalia and
Carl Lewis-inspired designs. Caps, t-shirts, stickers, unishorts, and
more. Shoes not advertised, though...

===========================================================================

Marathon

---------------------------------------------------------------------------
Increasing your mileage (Jack Berkery berkery@emmax5crd.ge.com)

Increasing your mileage, for the beginning marathoner.

  There are many good, professional, books and articles on how to
train for whatever distance you choose. More for the marathon than
others I think. I would suggest that you get one or two and mull them
over. The following recommendations are more or less a distillation of
having read and digested most of these as well as more than a decade
of experience.

  Let's suppose you are beginning with a base load of about 20 miles
per week over a long period. First I DO NOT recommend that anyone who
has been running for less than 3 years should run a marathon. Running
is a long-term game and it takes time for your body to become adjusted
physically to the demands, not only of the marathon itself, but also
of the heavy training mileage required to build up to it.

  Next, you should always keep in mind that your build-up should not
exceed 10% per week. 10% doesn't sound like much but it's actually a
big adjustment for your system to make. Not only muscles, but bones
and connective tissues must be strengthened to take the increased load
and running marathon mileage is a lot of pounding. Remember 10%. That
is not to say that if you ran 20 miles last week, you cannot go more
than 22 next week, but over a period of 3-4 weeks the rate of increase
should not exceed the 10% slope. After 4 weeks then, you should be
doing just under 30 miles, but not more. If you go from 20 to 24 in
the first week thereby exceeding the 10% rate, then doing 24 again the
second week will bring you back on track. You can continue to build up
mileage for about 6 weeks when you'll reach 35 miles. Then you MUST
BACK OFF for a week or so. Drop back by about 25-30% for one week.
Take two or three days off in a row. Get some rest to gain strength
before beginning the climb again.

  How much mileage is enough for a marathon? I have known people to
run marathons on 25 or 35 miles per week. Don't try it. How they got
away with it is not important. It is only important to know that it
simply ain't smart.  You can get away with 40-45 per week if you are
doing a regular long run of 15-18 each week. It is better to be doing
50 or more for 6 to 8 weeks before the marathon. This means you have
to have the time necessary to build to 50 at that 10% rate (with 1
rest week out of every 6) and then sustain that 50+ mileage for 6-8
weeks as well. This is a heavy schedule. Never doubt that.  When you
listen to the mega-mileage people talk about 70 or 80 or more, they
make it sound as if everyone should be able to do that. Well we CAN'T
all do that. We all have a break-down point and for the great
majority, it lies somewhere below 50 or 60 miles per week. You'll know
where yours is only after repeated tries to exceed it result in an
injury.

  Specificly how do you build the mileage? Suppose you are doing an
even 3 miles a day, no more, no less. You must begin by building the
long run. In a marathon training schedule, the long run is everything.
Start the first week of the build-up by just lengthening one run. All
other days should remain the same. Make one, usually Sat. or Sun., a
5-6 miler to get your 10% increase.  Take the next day off from
running. Rest is important after the long run to allow your system
adjustment time. The next week of the build-up, increase the one long
run again while still holding the normal daily runs the same. As a
rule of thumb, your long run can go to 3 times the distance of your
daily average run. So while still doing regular 3 milers, you can
build up that Sat. morning run to 9 miles. Don't do a 12 miler though
until you have made your daily run 4 miles. This means keeping the
long run at 9 miles for a few weeks and increasing the daily runs
until your average is 4 or 5 a day. Then you can return to increasing
the long run. Toward the end of the build-up you may be doing
something like 6-8 each weekday plus an 18-20 miler on the weekend. It
might also be a good idea to alternate long runs of 15 and 20 miles
every other week.

  As you get close to the date of the marathon, run your last long run
2 weeks before. DO NOT do a long run one week prior to the marathon.
In fact for the last week you should taper down to do only about half,
yes half, the mileage you have been doing. DO NOT run the day before
and 2 days before the race you might only do 3 miles just to get the
legs loose and the blood flowing. You MUST be well rested for the big
race itself.

  Now assuming you do everything right there is still no guarrantee
that the marathon is going to go well. Many things might prevail to
make it hurt, hot or humid weather, getting caught up in too hard a
pace, not drinking enough water before or along the way (THE GREATEST
SIN). You may even spend 3 or 4 months building your training only to
come down with an illness or injury a few weeks before the race which
will set you right back to square-one. If you want certainties, you're
in the wrong game. What matters is not that you get to do that
particular marathon on that particular day 5 months from now, but
rather what you plan to do over the next 5 or 10 or 50 years. I did
say running is a long-term game, no?

  Another note of caution. All the rules can be broken. You may get
away with lower training, higher ramp-up rates or shorter long-runs.
You might even get away with it more than once, but sooner or later
it's gonna get ya. Take the more conservative plan and be safe. You're
looking for a positive experience not an injury.

---------------------------------------------------------------------------
Major Marathons (e.g. Boston, LA, New York)

Boston Marathon 
================== 
The Boston Marathon is held on Patriots day (3rd monday in April).
Starting time: Noon Boston Marathon qualifying times.  (Jack Berkery
berkery@crdgw2.crd.ge.com)

        Boston Athletic Association Boston Marathon
        P.O. Box 1993
        Hopkington, MA 01748
        (Entries must be received by March 8, 1993)

        Tel: 508-435-6905
        Fax: 508-435-6590

 Age   Men   Women                Wheelchair Divison
18-34  3:10  3:40                 CLASS            MEN      WOMEN
35-39  3:15  3:45                 1 (Quad Class)   3:00     3:10
40-44  3:20  3:50                 2-5              2:10     2:35
45-49  3:25  3:55
50-54  3:30  4:00
55-59  3:35  4:05
60-64  3:40  4:10
65-69  3:45  4:15
70+    3:50  4:20

Note: Your qualifying time is based upon your age on the day of the
Boston Marathon, April 19, 1993. Example: You run a qualifying race at
the age of 44 in 3:22. You then have a birthday before the Boston
Marathon, making you 45. You qualify, because your required
qualification time is 3:25.

Your qualification race must be run between 1/1/92 and 3/8/93

Chicago Marathon
===================
This year the race is October 25th.  For entry forms:

        Chicago Marathon
        214 W. Erie
        Chicago, IL  60610
        (312) 951-0660 [VOICE]
        (312) 943-0881 [FAX]

Grandma's Marathon
====================

Saturday, June 19, 1993 (7:30 am)
Send SASE to:

Gandma's Marathon
P.O. Box 16234
Duluth, MN 55816
(218) 727-0947

London Marathon
====================
(atb@gserv1.dl.ac.uk (A.M.T. Bell,G2,3123,homephone))
UK entrants

Next month you should be able to pick up an "application for entry
form" from a bank, last year it was TSB bank. You fill this in at the
bank and give them 2pounds.  In October you should get the *proper*
form from London, fill this in and enclose cheque. You should find out
before Xmas whether you have been lucky in the lottery and have got in
or not. If you have run a sub 2h40 time (men) or sub 3h10 time
(ladies) you can enter without going into the lottery as you qualify
for the national championships (held in conjunction with London).
Details should be in the national athletics press this month.

Non-UK entrants

I would imagine that you can get on "official" trips to come to the UK
to run London from sports travel firms, if you can get a place with a
sports travel firm you will definitely get an entry. If you want to do
your own thing I suggest you write to

London Marathon
PO Box 262
Richmond
London
England

Los Angeles Marathon
====================

Sunday, March 7, 1993

Los Angeles Marathon
11110 W. Ohio Avenue, #100
Los Angeles, CA 90025-3329
(310) 444-5544

              AGE 18-59    60+
Registration:    $25      $20
Late Reg: After 1-4-1993.....$35....for all ages.

Marine Corps Marathon
=====================

This year the race is October 24th
Contact info is 703/640-2225

New York Marathon
=====================

The New York Marathon is scheduled for November 14, 1993.  For U.S.
residents: Send a self-addressed #10 business-size envelope (about 4"
x 9.5") and a check or money order (no cash) for a $5.00
non-refundable handling fee. Make the check payable to: NYRRC.

* Send it AFTER midnight of May 18th. All requests must be
postmarked May 19th or later.

        NYRRC
        Marathon Entries
        P.O. Box 1388 GPO
        New York, NY   10116
        or call (212) 860-4455

* Send a separate envelope and a $5 check for each entry form requested.
* If anyone wants info for international runners e-mail me (Jeff Chance
jeffjc@binkley.cs.mcgill.ca).

San Francisco Marathon
======================

This year the race is August 29. For entry forms or more information:

        City of San Francisco Marathon
        P.O. Box 77148
        San Francisco, CA 94107
        (415) 871-2123

Honolulu Marathon
======================
December 12, 1993
Honolulu Marathon Assoc.
P O Box 1564
Brandon FL 33509
(This address may not be right.)
(808) 734-7200
OR
Marathon Tours
108 Main St
Charleston MA 02129
(617) 242-7845

California International Marathon
==================================
December 5, 1993
P O Box 161149
Sacramento CA 95816
(916) 983-4622 or
(916) 447-2786

Western Hemisphere Marathon
=============================
December 5, 1993
Culver City CA
Jack Nakanishi
4117 Overland Ave
Culver City CA 90230
(310) 202-5689

Desert Cities Marathon
=======================
December 12, 1993
Palm Springs CA
Stephanie Mapelli
34-481 Date Palm Dr
#2E Cathedral City CA 92234
(619) 328-0321

High Desert Trail Marathon
============================
December 12, 1993
Ridgecrest CA
Chris Rios, OTHTC
1308 Saratoga
Ridgecrest CA 93555
(619) 446-4455

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Miscellaneous 

I pulled this chart out of _Marathoning_ by Manfred Steffny. It's an
old book (originally published 1977).  (Robert Davidson
DAVIDSON%MARICOPA.EDU)

        Max. possible   Realistic
10Km    marathon time   marathon time
------  -------------   -------------
27:00   2:05:00         2:08:30
28:00   2:10:00         2:14:00
29:00   2:15:00         2:19:30
30:00   2:20:00         2:25:00
31:00   2:25:00         2:30:30
32:00   2:30:00         2:36:00
33:00   2:35:00         2:43:00
34:00   2:40:00         2:49:00
35:00   2:45:00         2:55:00
36:00   2:50:00         3:00:00
37:00   2:55:00         3:07:00
38:00   3:00:00         3:15:00
39:00   3:05:00         3:20:00
40:00   3:10:00         3:25:00
42:30   3:22:00         3:42:30
45:00   3:35:00         4:00:00
47:30   3:47:30         4:20:00
50:00   4:00:00         4:40:00


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Medical / Injuries

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Achilles tendinitis (sorry, forgot the author)

General advice:

1.  Warm up before you stretch.  This could be in the form of a slow
jog as you start your run.  When I feel it necessary, I stop for a few
minutes and stretch during the early stages of a run.

2.  Stretch after your run.  This has proven the best solution for me.
Whenever I skip this part, I end up stiff the next day.  The muscles
are nice and warm after a run and respond well to stretching.  My
flexibility has improved as a result of this practice, too.

3.  With regards to an injury, you've got to be tough and rest it in
order for it to heal.  This might be a good time to concentrate on
strength training with weights.

--------------

The good news: since this seems to be your first injury, and your
training load is light, your tendinitis is probably due to the most
simple cause - leg length imbalance.  Get someone to mark how far you
can bend to each side, if these are different heights then you might
find a heel raiser under the bad leg will both even out the side-bend
_and_ speed up the recovery.

The bad news: achilles is notoriously slow to heal even with the
correct treatment.  And the chances of recurrence are quite high.
However the condition you describe shouldn't prevent your training, as
long as you promote healing with stretching, massage (calf/inner
thigh/groin), ice, etc...

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Shin splints (Harry Y Xu hyx1@cunixa.cc.columbia.edu)
             (Doug Poirier os2user@dougp.austin.ibm.com)
             (Rodney Sanders rdsand@ccmail.monsanto.com)

Excerpts from _The SprotsMedicine Book_ by Gabe Mirkin, MD. and
Marshall Hoffman:

``Shin splints are....condition that can result from muscle imbalance.
They are characterized by generalized pain in front of the lower leg
and are particularly comon in runners and running backs....  The most
common cause is a muscle imbalance where the calf muscles--which pull
the forefoot down--overpower the shin muscles--which pull the forefoot
up.  As the athlete continues to train, the calf muscle usually
becomes proportionately much stronger than the shin muscles.

The treatment for shin splints is to strengthen the weaker muscles
(shins) and stretch the stronger muscles (calves).

To strengthen the shins, run up stairs.  To stretch the calves,...(do
stretching exercises for the calves, et. the wall push-ups)'' *end of
exerpts.

_________________________________________

In my experience, I have found that stretching is the real key to
avoiding shin-splints.  I believe there's a book with stretches by Bob
Anderson that you may want to check.  Also, back issues of running
magazines sometimes have helpful information.  Basically, I do the
standard "lean on the wall stretch" and a stretch by standing
flat-footed on one leg and bending at the knee to stretch the
achilles.  I then top these off with a few toe raises (no weights!)
before I head out to run...  If you're having trouble, I'd recommend
stretching 2-3 times a day until you get over the problem.  Start
slowly!

Also, you probably should avoid hills and extremely hard surfaces
until the situation improves. I've known several people who've had
shin splints and gotten over them by stretching.  (Of course, you
should be careful in case the shin splints are the result of a more
severe problem...)

------------------------

Help with shin splints.

1. Try picking up marbles with your toes and holding onto them for a few
   seconds. 

1A. While recovering from shin splints, it may help to use a wedge in
    the heel of your shoes.  By raising the heel, you are reducing the
    pull on the muscles and tendons on the front.

2. Stand on the stairs with your heels out over the edge. Lower your
   heels as far as they will go without undue discomfort, and hold for 15
   seconds.  Slowly raise yourself up on your toes. Repeat 5 million
   times. (Sherwood Botsford sherwood@space.ualberta.ca)

3. If you can, rig something with either surgical tubing or a large rubberband.
   For example: put the tubing around one of the back legs of your desk in
   some sort of a loop. Reach under the tubing with your toes, with your heel
   as a pivot pull the tubing toward you. This will work the muscle in the
   front of the shins. Repeat 6 million times. It's easier than the stair
   exercise

4. Run on different terrain, preferably grass. It'll absorb the shock.

5. This normally affects knees, but it might affect shins.  Don't run on the
   same side of the road all of the time. It is sloped left or right to let
   the water run off. Running on the same slope for long periods of
   time will cause adverse effects to the ankles, shins...etc.... If
   you are running on a track, alternate your direction of travel, as the
   lean when you are going around the corners is at least as bad as the
   crown slope of a road.  This is especially true of small indoor
   tracks.

6. For strenghening the front muscles: Make a training weight by tying
   a strip of cloth to a pop bottle.  Sit on the kitchen counter top,
   hang the bottle from your toes, and raise it up and down by flexing
   your ankle. The weight can be adjusted by adding water or sand to the
   bottle. (Sherwood Botsford sherwood@space.ualberta.ca)

7. Scatter a few chunks of 2x4 around the house where you tend to
   stand, say kitchen and bathroom.  Now everytime you are at the stove
   or at the bathroom (in front of either fixture) stand on the 2x4 and
   rest your heels on the floor.  One in front of the TV and used during
   every commercial will either stretch you, or stop you from watching
   TV. (Sherwood Botsford sherwood@space.ualberta.ca)

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Side stitches (Jack Berkery berkery@emmax5crd.ge.com)

The Latest Word on Stitches

In the May-June 1992 issue of Running Research News there is an
article by Dr. Gordon Quick about the causes of and cures for
stitches. To summarize:

1) Stitches are a muscle spasm of the diaphragm. The cause of the
spasm is that the organs below it are jouncing up and down and pulling
down as it wants to pull up. The liver being the largest organ is the
biggest culprit which is why most stitches are on the right side. A
stomach full of food may also contribute to the problem for the same
reason. Stitches also occur more often when running downhill or in
cold weather.

2) The cure seems almost too simple. Breathe out when your left foot
strikes the ground instead of when the right foot strikes so that the
organs on the right side of the abdomen are jouncing up when the
diaphragm is going up. The organs attached to the bottom of the
diaphragm on the left aren't as big, so exert less downward pulling
strain. If this is not enough to get rid of it, stop and raise you
arms above your head until the pain goes away and when you resume, be
a left foot breather. (Conversely, if your stitch occurs on the left
side, switch your breathing to exhale on the right foot.)

3) Do not eat anything for an hour before running if you are prone to
stitches, BUT PLEASE DO DRINK WATER. Water empties from the stomach
faster than solids and the risk of complications from dehydration far
exceed the problems one may have with a stitch.

4) In the long term, exercises to strengthen the abdominal muscles
will help prevent stitches because tighter abs will allow less
movement of those internal organs. Practice belly breathing instead of
chest breathing as recommended by Noakes. For the most part, stitches
diminish over time.  While they are not strictly a novice runner's
problem (about 1/3 of all runners get them from time to time) they
usually will go away after a few weeks of conditioning.

--------------

By Dr. Tim Noakes Oxford University Press, 1985. This is quoted
verbatim from "Lore of Running"

        Proper breathing prevents the development of the `stitch'.
        The stitch is a condition that occurs only during exercise
        and which causes severe pain usually on the right side of
        the abdomen, immediately below the rib margin.  Frequently
        the pain is also perceived in the right shoulder joint,
        where it feels as if an ice-pick were being driven into
        the joint.  The pain is exacerbated by down-hill running
        and by fast, sustained running as in a short road race or
        time trial.  For various complex anatomical reasons, the
        fact that the stitch causes pain to be felt in the shoulder
        joint suggests that the diaphragm is the source of the pain.

        It has been suggested that when breathing with the chest too
        much air is drawn into the lungs, and not all is exhaled.  This
        causes a gradual and progressive accumulation of air in the lungs,
        causing them to expand which in turn causes the diaphragm to be
        stretched and to encroach on the abdominal contents below it.
        During running, the over-stretched diaphragm becomes sandwiched
        between an over-expanded chest above, and a jolting intestine pounding
        it from below.  It revolts by going into spasm, and the pain of
        this spasm is recognized as the stitch.

        Although there is really not a shred of scientific evidence for
        this belief, I have found that diaphragm spasm is almost certainly
        involved in the stitch and that belly-breathing can frequently
        relieve the pain.

        The runner who wishes to learn how to belly-breath should lie on the
        floor and place one or more large books on his stomach.  He should
        concentrate on making the books rise when he breathes in and fall
        when he exhales.  As it takes about two months to learn to do the
        movement whilst running fast, it is important to start practicing
        well before an important race.

        A change in breathing pattern may help relieve the stitch.  Within
        a short period of starting running, breathing becomes synchronized
        with footfall.  Thus one automatically breaths in on one leg and
        out when landing either on the same leg - that is 2, 3 or 4 full
        strides later - or on the opposite leg - that is 1 1/2, 2 1/2, or
        3 1/2 strides later.  Thus the ratio of stride to breathing may be
        2:1, 3:1, 4:1; or 1.5:1, 2.5:1, 3.5:1.

        This phenomenon was first reported by Bramble and Carrier (1983).
        Of particular interest was their finding that most runners are
        `footed', that is the beginning and end of a respiratory cycle
        occurs on the same foot, usually in a stride to breathing ratio
        of either 4:1 whilst jogging or 2:1 whilst running faster.  Runners
        then become habituated to breathing out on the same let, day after
        day.  This produces asymmetrical stresses on the body and could be
        a factor in both the stitch and in certain running injuries.  I am
        `left-footed' and have also suffered my major running injuries only
        on my left side.  If changes in breathing patterns do not prevent the
        stitch then the last step is to increase abdominal muscle strength.
        The correct way to strengthen the abdominal muscles is to do bent-knee
        sit ups with the feet unsupported.

--------------

EDITORS NOTE: Readers response to "Belly Breathing" definition above.
"Belly Breathing" (Lamont Granquist  lamontg@u.washington.edu)

While I wasn't breathing with my chest, I wasn't really "Belly
Breathing". When I exhaled, what I was doing was pulling my stomach
muscles in. I found out that this is *not* the way to "Belly Breathe".
The idea is to throw your gut out as much as possible -- try and look
as fat & ugly as you can when you run. For the suggestion in the FAQ
of lying on your back and lifting a book, it should probably be noted
that when exhaling you want to try to keep the book lifted up (of
course naturally, you don't want to try to do this all so hard that it
becomes difficult to exhale -- the idea is that breathing this way
should be comfortable).

--------------
Stitches continued (Sunil Dixit sd007b@uhura.cc.rochester.edu)

1.  Since it is a cramp, I try not to drink or eat too soon before my runs,
and I try to limit my intake during runs.  

2.  I stretch my abs extensively before a run.  Putting my arm over my head
and leaning to the opposite side until I'm pulling on the side of my
abdominals works well.

3.  I regulate my breathing by breathing in through my nose, and out through
my mouth.  This sounds like zen-crap, but believe me, it works amazingly
well in eliminating all types of cramping.  When you first do it, it'll feel
like you're not getting enough oxygen, but if you persist the technique will
become very comfortable.

4.  I run with my back fairly straight, even up hills.  This keeps the lungs
from bending over in my body, and makes it much easier to breathe.

5.  If none of these work, I keep going anyway.  After about 3 miles, it
usually goes away . . . if you're lucky.

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Lactic Acid (Rob Loszewski loszewski_im@sage.hnrc.tufts.edu)

"Lactic acid buildup (technically called acidosis) can cause burning
pain, especially in untrained muscles. Lactic acid accumulation can
lead to muscle exhaustion withing seconds if the blood cannot clear it
away. A strategy for dealing with lactic acid buildup is to relax the
muscles at every opportunity, so that the circulating blood can carry
the lactic acid away and bring oxygen to support aerobic metabolism.
...much of the lactic acid is routed to the liver, where it is
converted to glucose.  A little lactic acid remains in muscle tissue,
where it is completely oxidized when the oxygen supply is once again
sufficient."  Understanding Nutrition, 5th ed., Whitney, Hamilton,
Rolfes., West Pub. Comp.  1990, pg402- 403.

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Loose Bowels   (Rodney Sanders rdsand@ccmail.monsanto.com)

Some general advice to take care of loose bowels.

(1) Look for offending foods in your diet.  For example, many people
have a lactose intolerance which can cause all sorts of fun if you had
a triple cheese pizza the night before the run...

(2) If you run in the morning, eat lightly and early the night
before...  I try to make sure I eat the least problematic foods close
to my workouts...  I've personally found baked chicken/fish, baked
potatoes, and pasta with light sauces (no alfredo!), to be pretty
good...

(3) I read that Bill Rodgers drinks a cup of coffee in the morning
before heading out...The caffeine stimulates one to take care of
things completely before getting out...This has helped me when I run
in the morning....

(4) Carry a wad of toilet paper with you!

I suspect that if you monitor your diet closely, you'll probably find
something that makes the problem worse than at other times and you can
avoid that food...

Some other advice: (Sanjay Manandhar sanjay@media-lab.media.mit.edu)
1. Less fiber in the diet
2. Run repeats on small loops.
3. Note all the washrooms along the route.
4. Time of day.  For me, mornings are bad. In the evening runs the
problem is infrequent.
5. A primer run. If I have to run in the mornings, I run 1 mile of
primer run so that the bowels can be taken care of. Then I start my
real run.

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Diabetes & Running (Timothy Law Snyder tim@normal.georgetown.edu)

Oops, here is what makes virutually every person with diabetes bristle:
MYTHS of diabetes!

Not to flame Jay, but diabetics can (and do) eat as much sugar, drink
as much booze, and run as many marathons as anybody else.  The
challenge is that they must manage the delicate balance between
insulin (which lowers blood sugar), food (which raises it), and
exercise (which, because it stokes up the metabolism and makes the
insulin "rage") lowers blood sugar.  Timing is important, and
sometimes, due to the millions of factors that are at play (and _not_
due to negligence), the blood sugar will go too high or too low.

Before a run, a person with diabetes (nobody in the know calls them
"diabetics" any more) must make sure that the blood sugar is somewhat
higher than normal.  This gives a "pad" so that exercise does not
result in a low-sugar crisis.  Often the runner will take less insulin
the day of the run.  Before (and for long runs, during) the run some
food must be eaten.  For short runs, carbos will do, but proteins and
fats are also necessary for the longer hauls.

For a marathon, one must take some sort of food during the run.  A
high- carbo source like a soda works well, for the sugar is taken up
immediately and, since the beverage is concentrated, it is easily
digested (relative to, say, the caloric equivalent in whole wheat : ).

Sugar does absolutely _no_ harm to the person with diabetes (provided,
they do not ignore insulin requirements).  That's right: The person
could knock off twelve sodas, an entire chocolate cake, and a bag of
M&Ms, and be as "fine" as anybody else (quotes intended---yuk!).

While I am at it, here are a couple of other myth corrections: There
is no clear evidence that diabetes is hereditary.  Diabetes has
_nothing_ to do with how much sugar the person ate before acquiring
the condition.  People with diabetes can (and do) drink as much
alcohol as anybody else.  (Alcohol lowers the blood sugar a tiny bit,
so one must be careful to not forget to eat [and too many cocktails
tend to...].)

Hope this helps.  Oh, by the way, NO, the taste of something sweet 
does not cause the release of insulin (save a possible [and rare]
placebo effect).

===========================================================================

Nutrition and Food  (Bruce Hildenbrand  bhilden@unix386.Convergent.COM)
[Ed. note: Originally appeared in rec.bicycles]

Oh well, I have been promising to do this for a while and given the
present discussions on nutrition, it is about the right time.  This
article was written in 1980 for Bicycling Magazine.  It has been
reprinted in over 30 publications, been the basis for a chapter in a
book and cited numerous other times.  I guess somebody besides me
thinks its OK.  If you disagree with any points, that's fine, I just
don't want to see people take exception based on their own personal
experiences because everyone is different and psychological factors
play a big role(much bigger than you would think) on how one perceives
his/her own nutritional requirements.  Remember that good nutrition is
a LONG TERM process that is not really affected by short term
events(drinking poison would be an exception).  If it works for you
then do it!!!  Don't preach!!!!

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BASIC NUTRITION PRIMER

Nutrition in athletics is a very controversial topic.  However, for an
athlete to have confidence that his/her diet is beneficial he/she must
understand the role each food component plays in the body's overall
makeup.  Conversely, it is important to identify and understand the
nutritional demands on the physiological processes of the body that
occur as a result of racing and training so that these needs can be
satisfied in the athlete's diet.

For the above reasons, a basic nutrition primer should help the
athlete determine the right ingredients of his/her diet which fit
training and racing schedules and existing eating habits.  The body
requires three basic components from foods: 1) water; 2) energy; and
3)nutrients.

WATER

Water is essential for life and without a doubt the most important
component in our diet.  Proper hydrations not only allows the body to
maintain structural and biochemical integrity, but it also prevents
overheating, through sensible heat loss(perspiration).  Many *runners*
have experienced the affects of acute fluid deficiency on a hot day,
better known as heat exhaustion.  Dehydration can be a long term
problem, especially at altitude, but this does not seem to be a
widespread problem among *runners* and is only mentioned here as a
reminder (but an important one).

ENERGY

Energy is required for metabolic processes, growth and to support
physical activity.  The Food and Nutrition Board of the National
Academy of Sciences has procrastinated in establishing a Recommended
Daily Allowance(RDA) for energy the reasoning being that such a daily
requirement could lead to overeating.  A moderately active 70kg(155lb)
man burns about 2700 kcal/day and a moderately active 58kg(128lb)
woman burns about 2500 kcal/day.

It is estimated that runners burn XXXX kcal/min or about XXX-XXX
kcal/hr while *running* (this is obviously dependent on the level of
exertion).  Thus a three hour training *run* can add up to XXXX
kcals(the public knows these as calories) to the daily energy demand
of the *runner*.  Nutritional studies indicate that there is no
significant increase in the vitamin requirement of the athlete as a
result of this energy expenditure.

In order to meet this extra demand, the *runner* must increase his/her
intake of food.  This may come before, during or after a *run* but
most likely it will be a combination of all of the above.  If for some
reason extra nutrients are required because of this extra energy
demand, they will most likely be replenished through the increased
food intake.  Carbohydrates and fats are the body's energy sources and
will be discussed shortly.

NUTRIENTS

This is a broad term and refers to vitamins, minerals, proteins,
carbohydrates, fats, fiber and a host of other substances.  The body
is a very complex product of evolution.  It can manufacture many of
the resources it needs to survive.  However, vitamins, minerals and
essential amino acids(the building blocks of proteins) and fatty acids
cannot be manufactured, hence they must be supplied in our food to
support proper health.

Vitamins and Minerals

No explanation needed here except that there are established RDA's for
most vitamins and minerals and that a well balanced diet, especially
when supplemented by a daily multivitamin and mineral tablet should
meet all the requirements of the cyclist.

Proper electrolyte replacement(sodium and potassium salts) should be
emphasized, especially during and after long, hot rides.  Commercially
available preparations such as Exceed, Body Fuel and Isostar help
replenish electrolytes lost while *running*.

Proteins

Food proteins are necessary for the synthesis of the body's
skeletal(muscle, skin, etc.) and biochemical(enzymes, hormones,
etc.)proteins.  Contrary to popular belief, proteins are not a good
source of energy in fact they produce many toxic substances when they
are converted to the simple sugars needed for the body's energy
demand.

Americans traditionally eat enough proteins to satisfy their body's
requirement.  All indications are that increased levels of exercise do
not cause a significant increase in the body's daily protein
requirement which has been estimated to be 0.8gm protein/kg body
weight.

Carbohydrates

Carbohydrates are divided into two groups, simple and complex, and
serve as one of the body's two main sources of energy.

Simple carbohydrates are better known as sugars, examples being
fructose, glucose(also called dextrose), sucrose(table sugar) and
lactose(milk sugar).

The complex carbohydrates include starches and pectins which are
multi-linked chains of glucose.  Breads and pastas are rich sources of
complex carbohydrates.

The brain requires glucose for proper functioning which necessitates a
carbohydrate source.  The simple sugars are quite easily broken down
to help satisfy energy and brain demands and for this reason they are
an ideal food during racing and training.  The complex sugars require
a substantially longer time for breakdown into their glucose sub units
and are more suited before and after riding to help meet the body's
energy requirements.

Fats

Fats represent the body's other major energy source.  Fats are twice
as dense in calories as carbohydrates(9 kcal/gm vs 4 kcal/gm) but they
are more slowly retrieved from their storage units(triglycerides) than
carbohydrates(glycogen).  Recent studies indicate that caffeine may
help speed up the retrieval of fats which would be of benefit on long
rides.

Fats are either saturated or unsaturated and most nutritional experts
agree that unsaturated, plant-based varieties are healthier.  Animal
fats are saturated(and may contain cholesterol), while plant based
fats such as corn and soybean oils are unsaturated.  Unsaturated fats
are necessary to supply essential fatty acids and should be included
in the diet to represent about 25% of the total caloric intake.  Most
of this amount we don't really realize we ingest, so it is not
necessary to heap on the margarine as a balanced diet provides
adequate amounts.

WHAT THE BODY NEEDS

Now that we have somewhat of an understanding of the role each food
component plays in the body's processes let's relate the nutritional
demands that occur during *running* in an attempt to develop an
adequate diet.  Basically our bodies need to function in three
separate areas which require somewhat different nutritional
considerations.  These areas are: 1) building; 2) recovery; and 3)
performance.

Building

Building refers to increasing the body's ability to perform
physiological processes, one example being the gearing up of enzyme
systems necessary for protein synthesis, which results in an increase
in muscle mass, oxygen transport, etc.  These systems require amino
acids, the building blocks of proteins.  Hence, it is important to eat
a diet that contains quality proteins (expressed as a balance of the
essential amino acid sub units present)fish, red meat, milk and eggs
being excellent sources.

As always, the RDA's for vitamins and minerals must also be met but,
as with the protein requirement, they are satisfied in a well balanced
diet.

Recovery

This phase may overlap the building process and the nutritional
requirements are complimentary.  Training and racing depletes the body
of its energy reserves as well as loss of electrolytes through sweat.
Replacing the energy reserves is accomplished through an increased
intake of complex carbohydrates(60-70% of total calories) and to a
lesser extent fat(25%).  Replenishing lost electrolytes is easily
accomplished through the use of the commercial preparations already
mentioned.

Performance

Because the performance phase(which includes both training *runs* and
racing)spans at most 5-7 hours whereas the building and recovery
phases are ongoing processes, its requirements are totally different
from the other two.  Good nutrition is a long term proposition meaning
the effects of a vitamin or mineral deficiency take weeks to manifest
themselves.  This is evidenced by the fact that it took many months
for scurvy to show in sailors on a vitamin C deficient diet.  What
this means is that during the performance phase, the primary concern
is energy replacement (fighting off the dreaded "bonk") while the
vitamin and mineral demands can be overlooked.

Simple sugars such a sucrose, glucose and fructose are the quickest
sources of energy and in moderate quantities of about 100gm/hr(too
much can delay fluid absorption in the stomach) are helpful in
providing fuel for the body and the brain.  Proteins and fats are not
recommended because of their slow and energy intensive digestion
mechanism.

Short, *runs* or races of up to one hour in length usually require no
special nutritional considerations provided the body's short term
energy stores (glycogen) are not depleted which may be the case during
*long* events.

Because psychological as well as physiological factors determine
performance most *runners* tend to eat and drink whatever makes them
feel "good" during a *run*.  This is all right as long as energy
considerations are being met and the stomach is not overloaded trying
to digest any fatty or protein containing foods.  If the vitamin and
mineral requirements are being satisfied during the building and
recovery phases no additional intake during the performance phase is
necessary.

IMPLICATIONS

Basically, what all this means is that good nutrition for the *runner*
is not hard to come by once we understand our body's nutrient and
energy requirements.  If a balanced diet meets the RDA's for protein,
vitamins and minerals as well as carbohydrate and fat intake for
energy then everything should be OK nutritionally.  It should be
remembered that the problems associated with nutrient deficiencies
take a long time to occur.  Because of this it is not necessary to eat
"right" at every meal which explains why weekend racing junkets can be
quite successful on a diet of tortilla chips and soft drinks.
However, bear in mind that over time, the body's nutritional demands
must be satisfied.  To play it safe many *runners* take a daily
multivitamin and mineral supplement tablet which has no adverse
affects and something I personally recommend.  Mega vitamin
doses(levels five times or more of the RDA) have not been proven to be
beneficial and may cause some toxicity problems.

GREY NUTRITION

"Good" nutrition is not black and white.  As we have seen, the body's
requirements are different depending on the phase it is in.  While the
building and recovery phases occur somewhat simultaneously the
performance phase stands by itself.  For this reason, some foods are
beneficial during one phase but not during another.  A good example is
the much maligned twinkie.  In the performance phase it is a very
quick source of energy and quite helpful.  However, during the
building phase it is not necessary and could be converted to unwanted
fat stores.  To complicate matters, the twinkie may help replenish
energy stores during the recovery phase however, complex carbohydrates
are probably more beneficial.  So, "one man's meat may be another
man's poison."

NUTRIENT DENSITY

This term refers to the quantity of nutrients in a food for its
accompanying caloric(energy) value.  A twinkie contains much energy
but few vitamins and minerals so has a low nutrient density.  Liver,
on the other hand, has a moderate amount of calories but is rich in
vitamins and minerals and is considered a high nutrient density food.

Basically, one must meet his/her nutrient requirements within the
constraints of his/her energy demands.  Persons with a low daily
activity level have a low energy demand and in order to maintain their
body weight must eat high nutrient density foods.  As already
mentioned, a *runner* has an increased energy demand but no
significant increase in nutrient requirements.  Because of this he/she
can eat foods with a lower nutrient density than the average person.
This means that a *runner* can be less choosy about the foods that are
eaten provided he/she realizes his/her specific nutrient and energy
requirements that must be met.

BALANCED DIET

Now, the definition of that nebulous phrase, "a balanced diet".
Taking into consideration all of the above, a diet emphasizing fruits
and vegetables (fresh if possible), whole grain breads, pasta,
cereals, milk, eggs, fish and red meat(if so desired) will satisfy
long term nutritional demands.  These foods need to be combined in
such a way that during the building and recovery phase, about 60-70%
of the total calories are coming from carbohydrate sources, 25% from
fats and the remainder(about 15%) from proteins.

It is not necessary to get 100% of the RDA for all vitamins and
minerals at every meal.  It may be helpful to determine which
nutritional requirements you wish to satisfy at each meal.
Personally, I use breakfast to satisfy part of my energy requirement
by eating toast and cereal.  During lunch I meet some of the energy,
protein and to a lesser extent vitamin and mineral requirements with
such foods as yogurt, fruit, and peanut butter and jelly sandwiches.
Dinner is a big meal satisfying energy, protein, vitamin and mineral
requirements with salads, vegetables, pasta, meat and milk.  Between
meal snacking is useful to help meet the body's energy requirement.

CONCLUSION

All this jiberish may not seem to be telling you anything you couldn't
figure out for yourself.  The point is that "good" nutrition is not
hard to achieve once one understands the reasons behind his/her
dietary habits.  Such habits can easily be modified to accommodate the
nutritional demands of *running* without placing any strict demands on
one's lifestyle.

---------------------------------------------------------------------------
-- 
                              Yonson Serrano
                          yserrano@us.oracle.com

                        -.                       .-



******************************************************************************
Archive-name: running-faq/part3
Frequency of Post: monthly
Revision:  1.1 7/12/93 07:09:29
Supersedes: 1.1 6/18/93 08:17:45


Powerbars   (John McClintic  johnm@hammer.TEK.COM)

Have you ever watched a hummingbird? Think about it! Hummingbirds eat
constantly to survive. We lumpish earthbound creatures are in no
position to imitate this. Simply, if we overeat we get fat.

There are exceptions: those who exercise very strenuously can utilize
- indeed, actually need - large amounts of carbohydrates.

For example, Marathon runners "load" carbohydrates by stuffing
themselves with pasta before a race. On the flip side Long-distance
cyclists maintain their energy level by "power snacking".

I submit the following "power bar" recipe which was originated by a
fellow named Bill Paterson. Bill is from Portland Oregon.

The odd ingredient in the bar, paraffin, is widely used in chocolate
manufacture to improve smoothness and flowability, raise the melting
point, and retard deterioration of texture and flavor. Butter can be
used instead, but a butter-chocolate mixture doesn't cover as thinly
or smoothly.

POWER BARS
----------

1       cup regular rolled oats
1/2     cup sesame seed
1 1/2   cups dried apricots, finely chopped
1 1/2   cups raisins
1       cup shredded unsweetened dry coconut
1       cup blanched almonds, chopped
1/2     cup nonfat dry milk
1/2     cup toasted wheat germ
2       teaspoons butter or margarine
1       cup light corn syrup
3/4     cup sugar
1 1/4   cups chunk-style peanut butter
1       teaspoon orange extract
2       teaspoons grated orange peel
1       package (12 oz.) or 2 cups semisweet chocolate
        baking chips
4       ounces paraffin or 3/4 cup (3/4 lb.) butter or
        margarine

Spread oats in a 10- by 15-inch baking pan. Bake in a 300 degree
oven until oats are toasted, about 25 minutes. Stir frequently to
prevent scorching.

Meanwhile, place sesame seed in a 10- to 12-inch frying pan over
medium heat. Shake often or stir until seeds are golden, about 7
minutes.

Pour into a large bowl.  Add apricots, raisins, coconut, almonds,
dry milk, and wheat germ; mix well.  Mix hot oats into dried fruit
mixture.

Butter the hot backing pan; set aside.

In the frying pan, combine corn syrup and sugar; bring to a rolling
boil over medium high heat and quickly stir in the peanut butter,
orange extract, and orange peel.

At once, pour over the oatmeal mixture and mix well. Quickly spread in
buttered pan an press into an even layer. Then cover and chill until
firm, at least 4 hours or until next day.

Cut into bars about 1 1/4 by 2 1/2 inches.

Combine chocolate chips and paraffin in to top of a double boiler.
Place over simmering water until melted; stir often. Turn heat to low.

Using tongs, dip 1 bar at a time into chocolate, hold over pan until
it stops dripping (with paraffin, the coating firms very quickly),
then place on wire racks set above waxed paper.

When firm and cool (bars with butter in the chocolate coating may need
to be chilled), serve bars, or wrap individually in foil. Store in the
refrigerator up to 4 weeks; freeze to store longer. Makes about 4
dozen bars, about 1 ounce each.

Per piece: 188 cal.; 4.4 g protein; 29 g carbo.; 9.8 g fat;
           0.6 mg chol.; 40 mg sodium.

===========================================================================

Orienteering (Matt Mahoney mvm@epg.harris.com) updated

Orienteering is called the "thinking sport" because it involves two
skills -- running and map reading.  The object is to run to a series
of markers in the woods, along any route you want.  The hard part is
finding the markers with the aid of a map and a compass.

There are 6 courses to choose from, called White, Yellow, Orange,
Green, Red and Blue.  This has nothing to do with the colors of the
markers (which are orange and white and look like lanterns hanging
from trees).  It has to do with level of difficulty, like belts in
karate.  The white course is the easiest, about a mile, with the
markers clearly visible from roads or trails.  Blue is the hardest,
about 4-5 miles, and involves mostly cross-country running with
emphasis on successful navigation using terrain features.  Each marker
has a 2-letter code (to distinguish it from markers on other trails)
which you match up with a code sheet that you carry with your map.
There, you stamp your card in the appropriate numbered spot.  Each
stamp produced a distinct pattern of holes in the card.

(Alan Glendinning abg@Centric.com) There is an Orienteering newsletter
on the net.  Send subscription requests to
orienteering-request@graphics.cornell.edu.  Here in the SF Bay Area,
we have an additional, local news group: baoc-request@ai.sri.com.

===========================================================================
Predicting times (10k-marathon) (Tim Tarmstro@metz.une.oz.au)

In `Training Distance Runners' Coe and Martin come up with three sets
of formulas for determining equivalent race performances over several
distances when the performance for one distance is known. They have
three tables to counter problems of athlete specificity.

For long distance specialists (i.e 10k/15km) : Marathon = 4.76Y
                                             : 10k      = Y
                                             :  5k      = 0.48Y
                                             :  3k      = 0.28Y
                                             : 1.5k     = 0.13Y

For 3k/5k runners : 10k = 2.1Y
                  :  5k = Y
                  :  3k = 0.58Y
                  : 1.5k = 0.27Y
                  : 800m = 0.13Y
                  : 400m = 0.06Y


For `real' middle distance: 5k = 3.63Y
                          : 3k = 2.15Y
                          : 1.5k = Y
                          : 800m = 0.48Y
                          : 400m = 0.22Y

===========================================================================

Running Clubs & Organizations (John Berkery berkery@crdgw2.crd.ge.com)

ARFA - American Running and Fitness Association
  9310 Old Georgetown Rd
  Bathesda MD 20814
  301-897-0917

ARRA - Association of Road Racing Athletes (professionals)
  807 Paulsen Bldg
  Spokane WA 99201
  509-838-8784

Clydesdale Runners Association (heavyweights)
  1809 Gold Mine Rd
  Brookville Md 20833
  310-774-2493

NWAA - National Wheel Chair Athletic Association
  3617 Betty Dr, suite S
  Colorado Springs CO 80907
  719-597-8330

RRCA - Road Runners Clubs of America
  629 S. Washington St
  Alexandria VA 22314
  703-768-0545

Special Olympics (handicapped)
  1350 New York Ave, NW, suite 500
  Washington DC 20005
  202-628-3630

TAC - The Athletics Congress of the USA (IAAF member)
  1 Hoosier Dome, suite 140
  Indianapolis IN 46225
  317-261-0500

USABA - U.S. Association for Blind Athletes
  33 N. Institute St
  Brown Hall, suite 015
  Colorado Springs CO 80903
  719-630-0422

USCAA - U.S. Corporate Athletics Association (company teams)
  2408 Paseo Noche
  Camarillo CA 93010
  805-987-8052

USCPAA - U.S. Cerebral Palsy Athletic Association
  34518 Warren Rd, suite 264
  Westland MI 48185
  313-425-8961

USOC - U.S. Olympic Committee
  1750 E. Boulder St
  Colorado Springs CO 80909-5760
  719-632-5551

Achilles Track Club (handicapped)
  c/o New York RRC
  9 East 89th St
  New York NY 10128
  212-860-4455

Other running organizations
  Many road runners clubs are not affiliated with RRCA. Information about
  these independent clubs may be found at local sporting goods stores or at
  athletic shoe stores. Local YMCA/YWCA organizations may also be able to
  supply a contact address or phone number.

===========================================================================

Shoes (Thomas Page page@ficus.cs.ucla.edu)

Here is a summary of shoe reviews gleaned from various places
including manufacturers' adds, Road Runner Sports catalog, Runner`s
World, Running Times, rec.running postings, and my own experience.  I
will post and update occasionally.

Guide to Categories
-------------------
BASICS: A good quality shoe for a beginning through mid-mileage runner.

LIGHTWEIGHT TRAINER/RACER: Typically under 10 ounces.  Very light,
very fast, biomechanically gifted runners can wear these shoes as
daily trainers.  Other runners may get away with using these as a
second pair for racing in or for track workouts.  These shoes usually
have blown rubber soles for light weight so they wear out too quickly
for an everyday training shoe for most of us.

MC: (Motion Control) Made for over-pronators and heavier runners.

STABILITY: For neutral runners and mild over-pronators.  Offers some
resistance to pronation and supination.

RACING FLAT: Most people should race in their regular trainers or
lightweight trainers.  For people who can get away with it, racing
flats might buy them a few seconds in a 10k.  If that is the
difference between 1st and 2nd, it is probably worth it.  If it is the
difference between 38:04 and 38:14 it is probably not worth the risk
of injury.  These shoes have very little stability, cushioning, or
durability, but they tend to weigh 2-4 oz. less than a lightweight
trainer.

Construction 
------------ 
If you remove the insole, you can tell the type of construction.  Slip
Lasted shoes have a sewn seam running the length of the shoe.  Board
lasted shoes have a cardboard board running the length of the shoe.
Combination lasted shoes have cardboard in the rear half, and a seam
up the front half.  Slip lasted shoes are the most flexible.  Board
lasted shoes are the most stable and least flexible.  Combination
lasted shoes attempt to compromise giving a flexible forefoot and a
stable rear.  Orthotics wearers should stick to board or combination
lasted shoes.  True over-supinators (these are rare) should use
flexible slip lasted shoes.  Another way to look at it: if you have a
rigid foot (tends to be high arched feet), favor flexible (slip laste)
shoes.  If you have a floppy foot (tends to have flatter feet and
overpronate), favor combination or board construction.

Last 
----
The last is the form the shoe is made on.  Lasts vary from curved, to
semi-curved, to straight.  Straight lasts are generally the most
stable shoes, while curved lasted shoes tend to be the most flexible.
You just have to see what last from what manufacturer fits your foot.

Stores 
------ 
A good running shoe store is essential.  The sales people at the
sporting goods chain stores and the mall shoe stores just don't know
their products or how to fit runners, despite advertising to the
contrary.  A real runner's store should allow you to run in the shoe
on the sidewalk outside the store, or at least on a tread mill in the
store and watch you run.  They should be able to tell you if you
over-pronate in a particular shoe.  The advice you get in a good store
is worth the price (full retail) you pay.

Don't be a jerk and pick the brains of a good running shoe store
salesman and then buy at a discount place.  If you value their advice,
buy a pair of shoes from the specialty running store so they will
still be in business the next time you need them.  Then, if you liked
the pair you bought, go ahead and buy it from a discount store or mail
order place in the future; you don't owe the store your business
forever.  Remember though, that models change, and you will want to go
back to the good store every few years.

Notes:
------
Weight is typically listed for mens' size 9 as quoted by manufacturer
and found either in Runners World, Running Times, or Road Runner
Sports catalog.  Different sources differ in the weight they report,
often by as much as an ounce.  I have not been consistent about which
source I use here so you may find a discrepancy with a source you
consult.

M.C. stands for Motion Control (i.e. a shoe for over-pronators).

************** SHOE REVIEWS *************

ADIDAS
------

Torsion Integral        M.C. 12.5oz. Combination, straight $100 ($69sale).
        Seriously solid stable shoe for runners with moderate pronation
        problems; too cushioned for heavy runners or severe over-pronators.
Torsion Advance         Lightweight 10oz. Board, semi-curved $75 ($54).
                        Good option if you are a mild overpronator, but
                        want a lightweight second shoe.
Torsion Cross           12.5oz. Combination last, semicurved.
Oregon Ultra Tech       Lightweight $75 ($49sale). Similar to Advance but less
                        stable.
Marathon Training II    Off road $75($49 sale)
Oregon Classic          Lightweight, 9.0oz Board last, semicurved.
        $56 ($42 sale).  The old classic Addidas running shoe that has been
        around for 20 years.
Response Class          Stability, 11.2oz.slip lasted, slightly curved,
        $80 ($65), Not for extreme overpronators.
Equipment Cushion       Stability 12.9oz.(RW says 10.6oz.) Slip lasted,
        semi-curved.  $100($80sale (though also seen for $39)). Stable durable
        shoe for high mileage and big runners.  Not for severe overpronators.
Equipment Guidance      Stability 11.4oz. Combination lasted, curved.
        $100($80sale).  For forefoot runners and underpronators.
Equipment Support       M.C. 11.9oz. Combination, slightly curved. $110.
                        This shoe is for overpronators who want a lighter
                        shoe with softer (EVA midsole) cushioning.  Good
                        for all but severe over pronators.  Note: the previous
                        Support model had a polyurathane midsole and was a
                        heavier shoe for bigger runners.

ASICS
-----
GT II   Compromise lightweight/stability/MC. 11.5oz. Combination, semicurved
        $100/$89.  Good basic middle of the road shoe.

GT Cool X       M.C. 11.5oz Combination, semicurved. $125($100).  Not for
                under-pronators or heavy runners.  Cool-max liner.

GT-Express      Stability, 12.0 Combination, semicurved.$135/$89. For mild
                over pronators.

Gel MC  M.C. 13.0 Combination, semicurved. Heavy duty motion control for
        heavier runners.

Gel-Lyte III    Lightweight 10.3oz. Combination, semicurved $65/$49. Runs
                half size small.  Flexible and soft cushioning for over
                supinators.

Gel-Lyte Speed  Lightweight. 9.6oz. Combination, semicurved. Runs half size
                small.
Gel-Lyte Ultra  Lightweight 9.0oz. Combination, semicurved. Runs small. Not
                for over-pronators. Mono-tongue.

Gel-120 Basic/stability 11.5oz. Slip last, semi curved. $70.  Fine basic
        trainer.  Replacement to the popular Gel 111.

Gel-Exult       Lightweight trainer, mild motion control, 10.2oz. Combination
        last, semicurved. $100 ($75sale).  Runs 1/2 size small.  Fairly soft
        cushioning.  Good compromise for people who need a little more
        motion control than the other lightweights provide.  Mono-tongue.

Gel Elite Racer Racing flat. 8.0oz. Combination, curved.  $80. Fast flexible
        racer for those who can get away with it.  More stable and cushioned
        than most racers, but then heavier too.


AVIA
----
3000    Lightweight trainer, 9.8oz. Slip-lasted, curved.  $100. Quite flexible,
        not for over-pronators.  Stretch fit upper similar to Nike Huarache.
2080    M.C. 12.6-13.2oz. Combination, semicurved,  $105. Very well cushioned.
2070    Stability/MC, 12.0oz.  Combination, semicurved,$90.  Major control
        and durability shoe for heavy runners.
2045    Stability, 10.8oz. Combination, semicurved, $79($59). Flexible for
        fast runners and over supinators.  Not for severe over-pronators.
        Pretty light for a stability shoe.
2030    Basic/Stability, 11.5oz. Combination, semicurved. $60($45).
        Stable and firmly cushioned.  Good for mild overpronators and heavy
        runners.


NEW BALANCE
------------

1500    MC and Stability, 12.3oz. Slip lasted, semi-curved.  $169
        Just about the most expensive running shoe made.  It fits and
        feels great but I would never spend this much for a running shoe.

998 (women's)   M.C. 9.5oz. Slip-lasted, straight. $105  Major motion control.

997     MC and stability, 12.5oz. Slip lasted, semi-curved, $100+ ($79sale)
        The 99x series has been one of the most popular enduring lines for
        years.  Very stable, very well cushioned.  Great for heavier runners.

900     Lightweight trainer, 9.9oz. Combination last, semi-curved $100($69sale)
        Discontinued (replaced by 860) but still available and on sale.  Better
        durability, stability and motion control than most light weight
        trainers.  Some people could wear this as a daily trainer.

860     Lightweight trainer, 9.8oz. Slip last, slightly curved. $80.
Replacement
        for 850 and 900, it is lighter, more durable and more stable.  A good
        good choice in light weight shoe for those who need a more stable shoe.


850     Lightweight trainer, 9.8oz. Slip last, semi-curved.  Discontinued
        $90($59 sale).  Typical lightweight trainer.  More flexible than 900.

680 (women's)   MC, 10.6oz Combination, slightly curved. $85. Major motion
        control and durability.  Firmer midsole than 998.

678     MC, 11.9oz.  Combination last, straight.  $85.  Most recent entry in
        New Balance's most popular line of shoes (676,677,678).  Very durable,
        well cushioned, and stable.  Great for high mileage and heavier
runners.
        Wider toe-box than almost any other shoe reduces blisters and other
        problems for some.

677     see 678.  Discontinued and so on sale ($49).

580     MC 12.9-13.7oz. Combination last, straight $96.  Very tough shoe
        for heavy runners.  Firmer cushioning resists breakdown by those
        who are very hard on midsoles.  Good trail shoe too.

520     Stability, 11.5oz. Combination, semi-curved $78. Not for severe
        overpronators. Good basic shoe.


480     Stability, 11.1oz. Board last, semi-curved $66.  Fine basic shoe.


BROOKS
------
Beast   M.C. 13.5oz. Slip last, semicurved. $115. Tough, durable shoe for
        heavier runners. All of Brooks' high technology is in this shoe:
        Propulsion Plate System, HyrdroFlow in heel, diagonal rollbar for
        stability.

Fusion  M.C. 11.5oz. Slip last, curved $130($89). Carbon fiber "propulsion
        plate".


Mojo    Stability. 11.8. Combination, semicurved (RW says straight) $75($58).
        Firm midsole.  Good value. Decent motion control and great durability.

Kona Coast      Lightweight.  9.0oz. Slip last, curved. $104.

Chariot HFX     Mild motion control. 12.0oz. Combination, semicurved. Soft
                cushioned.

Chariot HF      13.0oz. Combination, semicurved.

Chariot Classic Basic 11.0oz. Combination, semicurved. $75($40). A long time
                favorite and ancestor of most Brooks shoes.

Chariot PPS     M.C. 10.6oz. Board (Road Runner Sports says combination),
                semicurved. $78. Classic chariot fit plus the propulsion
                plate, hydro-flow cushion pad and roll bar.  Good motion
                control and lighter weight than most M.C.  shoes due to
                blown rubber outsole (less durable).  Good price for so
                much technology.

Fission         Stability 11.7  Slip, semicurved. $125. High tech successor to
                Fusion. Not for heavy runners or extreme over pronators.

Avalon          Stability (women's shoe) 9.4oz. Combination, semicurved. $80.

Banshee         Basic 11.0oz. Slip, semicurved $62($46). Good value if you
                don't need motion control.

Magnum DR       Lightweight 10.1oz. Combination, semicurved. $95. All of
                Brooks' high tech features in a lightweight package.
                Good motion control for a lightweight.


SAUCONY
--------
note: most Saucony shoes fit narrow in the heal and wide in the forefoot.

Grid 9000       MC. 13.2oz. Slip lasted, semi-curved. $115.  A tough shoe
                for heavy runners and severe overpronators.

Grid 8000       Lightweight/stability 10.7oz. Slip lasted, semi-curved. More
                flexible, for over-supinators.


Grid Control SL M.C. $100. Firm durable midsole.

Grid Lite SD    Lightweight. 9.7oz. Slip lasted. $105/$74. Lycra upper for
                snug fit.  Good stability for a lightweight.

Azura ST        Lightweight 10.5oz. Slip, curved $85($49)

Azura STS       Lightweight 10.5oz. Slip, curved $85($64). Not for over-
                pronators.

Shadow 6000     Stability. 12.2oz. Slip, semicurved. $88($60)

Shadow 5000     Stability, slip, simicurved $80($60)

Bangor          Basic 11.2oz.  Combination, slightly curved. $60.
                Good value for entry level shoe.

Jazz 3000       Basic. $74($45) Top rated by consumer reports for what
                that's worth.  Soft cushioning.

Jazz 4000       Basic $75($55) Continuation of popular Jazz line. Ok for
                mild overpronators.

Procyon         Basic/Stability, 11.5oz. Slip, straight. $80. Ok for mild
                in the lightweight category.

International Control   Stability. 12.3oz. combination, slightly curved. $78.
                Similar to Jazz series but a little more stable.

U.L.T.F.        Racing flat. 7.5oz. Slip last, curved.($60)


ETONIC
------
StableAir Guard M.C. 13.5oz. Combination, straight. $115. Heavy duty trainer
                for large runners.  Air unit in heel and forefoot in
                polyurethane (firm) midsole. Very stable and solid.
Street Fighter  Basic 11.5oz. Slip, semicurved. $65($66). Ok for mild
pronators.
                Separate lasts for men's and women's models.
StableAir Lite  Lightweight, 9.8oz. slip, curved.
StableAir Base  Basic, 10.8oz. Combination, semicurved. $58($45). Air unit
                in heel only. EVA midsole. Soft cushioning.
StableAir Speed Racing flat. 7.2oz. Slip, semicurved $60($50).
Stab.A. Pro II  M.C. 12.2oz. Slip, semicurved. $80($60) Another durable high
                mileage shoe for extreme overpronators.  Less stable than the
                Guard, but much less expensive, and more than an ounce lighter.

REEBOK
-----
Bolton  Basic, 10oz. combination, semicurved.  $65. Good buy for all but severe
        over-pronators and underpronators.  The equivalent of the Nike Pegasus
        in Rebok'z line.
Pump GraphLite  Stability, 10.5oz. combination, semicurved, $120.
        The pump helps some people with difficult fit problems.  Otherwise, it
        is a lot of money for a gimmick.  A fine shoe, but the Graphlite is the
        same shoe without the pump, and $30 cheaper.
GraphLite       Lightweight, 9.5oz. Combination, curved, $90.  Same as
        Pump GraphLite only without the pump, which makes it a much better
        buy.  Cut away midsole with graphite bridge.  Good trainer/racer.
Pyro    Basic/Stability, 10.4oz. Board lasted, semicurved.. $55.  Not for
        over-pronators. Great buy.
Aztrek  Stability. 10.8oz. slip lasted, semicurved, $70. Pretty light.
Ventilator Supreme      M.C. 11.8oz. Combination, straight, $90.  For heavy
                runners who need major motion control.  Not to be confused
                with the Ventilator which is a lightweight shoe.
Inferno Lightweight, 8.9oz. slip, curved, $75.  Like most trainer/racers, not
        stable or durable enough for everyday, but a fine second shoe for high
        speed training and races.

NIKE
----
Air 180         Stability.
Air Max ST      M.C. 12.1oz. slip last, slightly curved. $115.
Air Max         Stability, 11.4oz. slip last, semicurved, $110.  Well cushioned
                shoe for heavy runners and heel strikers.  Not for forefoot
                strikers or severe over-pronators.
Pegasus         Basic 10.8oz. slip-last, curved $70.  Enduring favorite.  Good
                stability for all runners except sever over-pronators.
Icarus Extra    Basic 10.6oz. slip, slightly curved. $60.  Good value in entry
                level shoe.  More cushioning but less control than the Pegasus.
                If you over pronate, stay away.
Air Alpha       Lightweight, 9.2oz. slip, curved. $95($69).  Same last and
                midsole as Huarache, but with conventional upper.  Runs half
                size small.

Verona (women's)        Stability, 9.1oz. slip last, slightly curved. $105.
                For mild over pronators.  Great daily trainer if you you don't
                need more control.  Same last as Athena, but firmer mid-sole.
Athena          Stability (women's version of Anodyne), 8.5oz. Slip, slightly
                curved. Blown rubber outsole is less durable than the carbon
                rubber in the Anodyne.
Huarache        Lightweight trainer, 9.5oz. slip last, curved $110($95).
                Radical looks. Unconventional lycra upper and plastic heel
                strap.  Very soft cushioning. Only for fast, efficient runners.
                Some will love its fit, others will hate it.  Runs a half to
                whole size small.
                fit, others will hate it.
Skylon II       Lightweight/stability, 10.4oz. Slip, curved.  Flexible shoe
                for fast runners/racers.  Not for heavy runners or severe
                over-pronators.
Anodyne         Stability, 10.5oz. slip-last, slightly curved. $85.  Quite
                light for so stable a shoe.  The large external stability
                device bothers some people.

MIZUNO
------

Controller II   M.C. 11.1oz. Combination, semicurved $78.  For mild over-
                pronators who want a blend of control, stability, and
                cushioning.  Not for extreme overpronators.
HST-60          Lightweight 9.0oz. slip, curved. $60.  Perhaps the best buy
                in the lightweight category.
HST Stable      M.C./Lightweight, 10.0oz. slip last, semicurved, $95.  One
                of the best lightweights for people who need some motion
                control.

===========================================================================

Stretching (Shane P Esau spesau@acs.ucalgary.ca)
    (Rocky Essex rocky@nervm.nerdc.ufl.edu)

STRETCHING EXERCISES by Shane Esau, Edited by Rocky Essex

OVERVIEW

When stretching, stretch the muscle until your feel a slight
tightness, then hold for 20-30 seconds.  Repeat, this time stretching
the muscle a little more.  Thus it should take 1-1.5 minutes/stretch
(a total of 15-20 minutes)

CHEST

Place your hand on the wall, with the front of your elbow as well on
the wall Now turn so that you can feel a stretch in your chest - try
to keep your elbow on the wall - your hand should be shoulder height
or higheer.

HAMSTRING

Stretch your hamstrings by lying on your back, with 1 knee bent.  Then
bring your other leg up to vertical, keeping your knee straight and
your back against the floor.  This is a much better stretch for your
hamstrings than is the bent over stretch.

QUADS

Stand erect, grab one leg and pull your foot towards your but.
Remember to keep your stomach tight - don't let your stomach relax -
do this for both legs.

Another quad stretch is to sit on your feet and bend (lean your upper
torso) backwards, keeping your knees on the ground.

ILLIOTIBIAL BAND (I.T. Band)

Stand erect with your feet shoulder width apart. Now take your left
leg and put it behind your right leg and put your left foot about 12"
to the right of your right foot.  Now lean your torso so that is
upright again (take your right hand and run it down your right leg
until your feel the stretch).  Repeat with the other leg.

FREQUENCY

Try to stretch 1/2 - 1 hour/day - this includes pre-training
stretching, but at least 1 stretching session/day that is outside of
training.

TRICEPS

Take your left hand, and put it behind your head, palm facing the same
way as your face.  Now, slide your hand down your spine, until you
feel a stretch. Now take your right hand and grab your left elbow, and
pull your left elbow towards your right hip (over and down).  This
should stretch the tricep.

LATS

First, sit on your feet, with your arms outstretched in front of you.
Now, place your left hand on top of your right hand.  Now, lean back
and twist your body towards your right side (you want to try to put
your right armpit on the ground).  If this is not stretching, move
your hands further out in front of you.

UPPER BACK

This is for your upper back and is easy to do - take your left elbow
in your right hand, and pull it across the front of your chest - try
pulling your left elbow all the way over to your right pec muscle - it
may be easier if your put your left forearm in your right armpit.

BICYCLE SITUP

Lie on your back, and put your legs in the crunch position (90 deg
bend in your legs and your hips) Now, pedal your legs from bent to
almost straight, and at the same time bend at the waist bringing your
elbows to your knees.  It is a killer (mainly because of the
co-ordination that it takes)

It is like a leg lift on the starting part, then changes to a crunch
situp from that point on.  Fingers interlaced behind head and pedal
while you are crunching.

GLUTEOUS MAXIMUS --THE BUTT

Sit down with your legs out in front of you.  Now bend your left leg
and put your left foot on the outside of your right leg, between your
right cheek and your right knee- pull your left foot as close to your
right cheek as possible.  Now, pull your left knee in towards your
chest.  If you don't feel much, grab your left shin, and give your
left leg a little twist (ie pull your shin closer to your chest).
Your should feel this. Another one is to lie on your back, put both
feet in the air, then bend your left leg again, but this time bring
your left shin in front of your roght quad.  Now pull your right leg
towards your chest - you should feel this in your buttocks.  If you
don't, push your left knee away from your chest, while maintaining the
distance between your right leg and your chest.

ANKLES (Mike Dotseth miked@col.hp.com)

   Stand with feet in normal standing position. Place a hand on a wall
   or a railing for a little balance. Now, 'roll' your feet around on
   their 'outer edges'. Repeat 50 times.
   ('Rolling on the outer edges' means to tilt your feet as far outward
   and inward (supination and pronationtween
   rock forward on your the balls of your feet and back on your heels.)
   The major benefit is the stretching and strengthening on the muscles and
   tendons which keep your foot stable as you run.

===========================================================================
Sweat (Sam Henry shenry@cs.rice.edu)

Question: I sweat more than I can replace during a long run, ride, or
triathlon. What can I do about it?

It's hard to say what to do without knowing what you do now.  None of
us can replace as much as we lose while we are losing it.  The trick
is to keep from going into deficit.

Do you hydrate yourself every day, all day long?  Min 2 qts/day.

Do you hydrate yourself extra before the ride (like a qt an hour
for 2 hrs or so before the start).

Do you use sports drinks to help with trace element losses?  I use
Exceed at 25% solution for the 1st half of long rides, orange juice at
25% for med rides, and plain water for short rides.  

What is your consumption rate during rides?  I start drinking
30 mins into the ride and drink a qt an hour whether I am thirsty or
not.  If you are thirsty, it is probably getting pretty close to too
late. 

Do you eat while you ride?  Things like bananas, oranges, and pears
provide fuel *and* coolant, along with some nifty minerals and such
that your body needs to make the cooling system work right.  I eat fig
newtons and such right as I start and eat every 20-30 mins after the
first hour.  Pears, particularly, are an easy-to-eat thirst slacker.

What kind of hydration regimen do you use *afterwards*?  I immediately
start drinking at the end of a ride, starting with a quart of water
followed by a quart of full-strength sports drink (Exceed for me).  I
also find something to eat that is high in complex carbohydrates.  All
this within the *first hour* after the workout.  The eating and
drinking are intertwined.  Then I drink another quart of something
that sounds appealing.  Then I go back to my drinking all day long to
get my "normal" two quarts.

I might have thought I would slosh, but I never have.  And most of my
riding is done at temps above 80 degs and in high humidity.  If you
are urinating infrequently and the urine is a dark color, you are
underhydrated, whether you have exercised or not.  No matter how much
you sweat.

===========================================================================

Weather ("The Running Book" By the Editors of Consumer Guide)

COLD-WEATHER

Cold weather does not present any serious problems for you, especially
if you are in reasonably good condition. If you have heart problems,
consult a doctor first. High wind-chill factors are the greatest
threats to you in cold weather, since you can suffer frostbite if you
are not adequately protected from the wind. You must remember that
when you run, your own motion against the wind increases the windchill
factor and increases the risk of frostbite. Be sure all normally
exposed areas of skin are covered: head, face, ears, and hands. The
important thing to remember is that you must dress in layers in order
to create your own insulation.

When you run in cold weather, beware of ice on the road, and remember
to taper off your run slowly so you will not catch a chill. When you
arrive home, change out of your damp, sweaty clothes right away.

HOT-WEATHER

When you run in hot weather, your blood pressure can drop dangerously
or you could suffer heat exhaustion. If you start feeling dizzy and
dehydrated while jogging and your pulse and breathing grow very rpid,
you could very well be on your way to heat exhaustion. Stop exercising
immediately. Get out of the sun, drink fluids (tepid, not cold), and
rest.

Running in heat also slows down the blood circulation, placing a
greater burden on your heart. And of course, you will sweat a lot more
so your body loses more water that usual. To replace it, drink a full
glass of water before you start and one every 15 or 20 minutes during
your run. A few pinches of salt dissolved in the water will help. But
if your stomach is empty, omit the salt or it will probably cause
stomach cramps.

An important thing to remember about heat is that it takes your body
about two weeks to adjust.

WIND

If you run in a strong wind, you are going to be expending six percent
more oxygen that you would under ordinary condtitions. So, if you are
running in a stiff breeze slow down and you will get the same benefits
as you would from a faster run. When you set out on a windy day, start
with the wind in front of you at the beginning of your workout; then
at the end, when you are more tired, you will have it at your back,
helping to push you along.

RAIN

Rain need not be a deterrent unless you're afraid of melting, but you
will need some protection. Wear waterproof outer clothes, of course,
and as many layers as you need to keep warm. Don't linger in them
after the run but get into dry things as soon as you get home.

HIGH ALTITUDES

High altitudes are a source of special problems. When you get to 5000
feet above sea level and beyond, it takes a lot more time for oxygen
to be absorbed into your blood and travel throughout your body. So
your heart has to work a lot harder at its job. Plan on taking at
least four to six weeks to get adjusted to a new high altitude, and
adapt your jogging routine accordingly. Most runners recommend cutting
your program by about 50% at the beginning.

Running on cold, rainy days (Brendan Leitch bleitch@bcarh407.bnr.ca)

TWO RULES:
  1) Dress in layers
  2) Keep DRY, this is done by putting the wicking layers closest to the SKIN.

What works for us: (us = the running club I belong to)

    Top:  1st LIFA or some similar 'wicking' material against skin
          2nd turtle neck or long sleeve t-shirt(repeat if needed)
          3rd Shell jacket, Goretex is best, but any layered Nylon
              one will do the job

    Bottom: 1st LIFA or some similar 'wicking' material against skin
            2nd long tights
            3rd wind pants(preferably goretex again, but nylon will do)

    Head: 1st Bella Clava(a thin hat that goes around head like old fashioned
                          ski mask)
          2nd Your shell jacket hat over the Bella-Clava

    Hands: 1st light thin wicking material gloves
           2nd heavier glove

    Feet: your normal socks/shoes - just make sure your bottom clothes cover
          ankles etc.

===========================================================================

QUESTIONS

(1) Is it better to run in the morning or evening?
"The Running Book" By the Editors of Consumer Guide

It's' important to establish a routine for yourself, geared to your
own disposition and living habits. Some runners prefer to run early in
the morning, some even before daybreak. They seem to like the solitude
available at that hour, when the streets are still empty of traffic and
people.

Some runners are shrewd, enough to kill two birds with one stone. They
get their exercise in while "commuting" to work. Issues to consider:
Are showers available at work? How far is it to work? What kind of
work do you do? Do you work outside or inside?

People who do their running in the morning say that it sets them up
for the day. They are more alert and less likely to become upset by
the pressures and frustrations of their work, and at the end of the
day they fell less fatigued.

Other runners, however, wait until they have left their work, put
their jobs behind them, and headed home. A run at this time provides a
nice transition for them, a time to work off some of the tensions that
may have built during the day so that they don't carry them into
family life. ...you should end your run at least an hour before you
retire. Otherwise you may find it difficult to fall asleep.

---------------------------------------------------------------------------
(2) Should I run when I have a cold/fever?
"The Running Book" By the Editors of Consumer Guide

Recommended schedules should be followed as faithfully as possible,
but not blindly. There are certain times when you have no business
running. If, for example, you have the flu, a cold, or some other
ailment, don't overexert yourself and possibly harm your body by
trying to run. If you feel a cold coming on, however, running may help
you get rid of it. But if you try this cure, follow Dr. Kostrubala's
recommendations. He suggests that you dress warmly, take two aspirin
in a glass of milk, and then go out for a run. Jog slowly and see how
you feel. Continue jogging until your body grows warm, even hot, Then
try to keep your temperature at that level.

---------------------------------------------------------------------------
(3) How often should I run?
"The Running Book" By the Editors of Consumer Guide

Most running programs, ask you to run three times a week as a minimum
requirement. This helps reinforce the habit of running, but its main
purpose is to develop cardiovascular conditioning through frequent
running. But more is not necessarily better. Experts in physical
fitness tend to agree that running days should alternate with days of
rest, since rest for the body is as much a part of developing fitness
as exercise.

---------------------------------------------------------------------------
(4) Which of the 8 lanes on a US track is actually the '1/4 mile' one?

(Lori Moffitt lcm@med.unc.edu) writes: The long and short of it, pun
intended, is that US 1/4 mile tracks are typically 400 meter tracks,
and the runner needs to compensate for the difference by running a few
yards extra, about 10 yards. The 400 meter distance seemed to be
measured 12'' from the inside curb of the track.  Opinions vary about
this and the compensation distance.

(Art Overholser overhoka@vuse.vanderbilt.edu) A perfect 400-m track,
measured 12" from the inside curb as specified by TAC, is 437.4 US
yards long, or 7'8'' shy of 440 yards.  So you only need to run 8 feet
(not 10 yards) extra to get the 1/4 mi. To get one mile out of 4 laps
you have to add about 10 yards.

If his figures are correct, to change this lap to a quarter mile, move
out an additional 15 inches when going around the bends.
(Sherwood Botsford sherwood@space.ualberta.ca)

---------------------------------------------------------------------------
(5) I have started running after having my baby and I am curious to
    know if any one has some stomach exercises?

If you had your baby less than 6 weeks ago, it is likely that your
uterus hasn't returned to its normal size, and this could cause the
cramps.  Remember, too, that your stomach muscles separated during
pregnancy and it takes time for them to meld together again.

The important thing to remember when returning to running after a
layoff is to ease back into running, paying scrupulous attention to
how it feels.  The old adage, "listen to your body," applies here.  If
your stomach is cramping, slow down, ease up.

STRETCHES (Paulette Leeper  paulette.leeper@daytonOH.NCR.COM)
To stretch your abdominals, lay on your back with your knees bent and
the soles of your feet on the floor.  Let your knees drop to one side,
as you lay your arms toward the other...hold for about 30 seconds and
gently switch sides.  From this same position, you can begin to
strengthen your abdominals by pressing your lower back toward the
floor...holding it for increasing increments of time.  Your ability to
hold your lower back to the floor will give you a good sense of what
kind of shape your abdominals are in at this time.

Many of the abdominal exercises recommended during pregnancy are good
to begin with post-partum.  One of my favorites is to sit up with
knees bent and do a sort of "reverse sit-up."  Instead of coming up
from the floor, move your torso toward the floor with your arms
stretched out in front of you.

===========================================================================

Marathon and Half-Marathon Race Dates

NEW ENGLAND
===============

MID-ATLANTIC
===============

SOUTH
===============

MIDWEST
===============

WEST
===============

PACIFIC
===============

INTERNATIONAL
===============

Races in Ontario Canada for 1993
================================
Tim.Nelson@Canada.NCR.CA
last updated: 07 June 1993

This is only for races I know about by picking up race info from road races
which I attend, so please don't expect it to be complete.

I have decided to take out the prizes info, except in special cases,
such as for money or large draw prizes.

Format:
month day - city - title
                 - race distance=fee (late fee) - prizes
                 - info phone number or address

PS.  The format will be changing again, to a format similar to that produced
     by The Running Room, which is:
  Month
   date    title              distance         location         phone

----------------------------------------------------------------------------

Jul 24 - Lindsay - Walling Corp Milk Run - Timex Canadian Series #10
    - 10k=$14 (+2)
    - info (705) 324-9113 Dean Hall - Race director

Jul 25 - Windsor - NB Series Extreme #6 Rotary Club Automan Triathlon
    - 1.5k swim/40k bike/10k run=$35
    - info (519) 326-6587

Jul 28 - London - Runners' Choice Summer Evening Racing Series #7
    - 8k road=$2
    - info (519) 672-5928 (fax 519-672-2761)

Aug 8 - Leamington - NB Series Extreme #7 Tomato Catch-Up Classic
    - 5mile=$15
    - info (519) 326-6587

Aug 11 - London - Runners' Choice Summer Evening Racing Series #8
    - 8k X-C=$2
    - info (519) 672-5928 (fax 519-672-2761)

Aug 15 - Dundas - Cactus 5k - Hamilton Runner of the Year (RoY) #6
    - 5k road=$?
    - info (416) 522-3073
    - info (416) 322-7100

Aug 22 - St Thomas - Pacemaker Duathlon
    - duathlon=$35 (+5)
    - 5k run/30k cycle/5k run
    - info (519) 433-0655 (Noel MacKay during business hours)

Aug 22 - Toronto - Running Room 5 Mile Classic
    - 5mi=$? - draw prizes include a CAR
    - info (416) 322-7100  (fax 416-322-7102)
    - info (416) 762-4478  (fax 416-762-2848)

Aug 25 - London - Runners' Choice Summer Evening Racing Series #9
    - 5k track=$2
    - info (519) 672-5928 (fax 519-672-2761)

Sep 8 - London - Runners' Choice Summer Evening Racing Series #10
    - 4k X-C=$2
    - info (519) 672-5928 (fax 519-672-2761)

Sep 18 - Ottawa - Sri Chinmoy 24 Hour Race
  - 24 hr=$55
  - at Terry Fox Athletic Facility 18 Sept 8am to 19 Sept 8am
  - info Dhvaja Dorn 613-234-8217 or 613-748-0323 

Sep 26 - Leamington - NB Series Extreme #8 Get to the Point 1/2 Marathon
    - 13.1miles=$20
    - info (519) 326-6587

Sep 26 - Toronto - Mandarin Club Run for Mount Sinai Hospital
    - 5k=$15 (+3/+10)
    - info (416) 762-4478

Oct 31 - Hamilton - Halloween 10k - Hamilton Runner of the Year (RoY) #7
    - 10k road=$?
    - info (416) 522-3073
    - info (416) 322-7100

Dec 26 - Hamilton - Harold Webster 10 miles - Hamilton RoY #8
    - 10mi road=$?
    - info (416) 522-3073
    - info (416) 322-7100



-- 
                              Yonson Serrano
                          yserrano@us.oracle.com

                        -.                       .-



******************************************************************************

