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Subject: rec.running FAQ part 3 of 3
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Summary: This posting contains a list of Frequently Asked
         Questions and interesting information about running.
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Archive-name: running-faq/part3
Frequency of Post: monthly
Revision:  1.3  June 9, 1994 10:34:45
Supersedes: 1.2.1 Feb 17, 1994 11:29:56


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.

Yonson Serrano
[e-mail]

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

Powerbars   (John McClintic  [e-mail])

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 [e-mail]) 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 [e-mail]) There is an Orienteering newsletter
on the net.  Send subscription requests to
[e-mail].  Here in the SF Bay Area,
we have an additional, local news group: [e-mail].

===========================================================================
Predicting times (10k-marathon) (Tim [e-mail])

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 [e-mail])

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 [e-mail])

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 [e-mail])
       (Rocky Essex [e-mail])

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 [e-mail])

   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 [e-mail])

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 [e-mail])

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 [e-mail]) 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 [e-mail]) 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 [e-mail])

---------------------------------------------------------------------------
(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  [e-mail])
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.

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

--
                              Yonson Serrano
                          [e-mail]

                        -.                       .-