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Path: senator-bedfellow.mit.edu!bloom-beacon.mit.edu!gatech!europa.eng.gtefsd.com!uunet!gatekeeper.us.oracle.com!oracle!unrepliable!bounce Newsgroups: rec.running,rec.answers,news.answers From: yserrano@us.oracle.com Subject: rec.running FAQ part 3 of 3 Message-ID: <1993Dec19.220123.18294@oracle.us.oracle.com> Followup-To: rec.running Summary: This posting contains a list of Frequently Asked Questions and interesting information about running. Originator: yserrano@texas.us.oracle.com Sender: usenet@oracle.us.oracle.com (Oracle News Poster) Nntp-Posting-Host: texas.us.oracle.com Reply-To: yserrano@us.oracle.com Organization: Oracle Corp., Redwood Shores CA Date: Sun, 19 Dec 1993 22:01:23 GMT Approved: news-answers-request@MIT.Edu X-Disclaimer: This message was written by an unauthenticated user at Oracle Corporation. The opinions expressed are those of the user and not necessarily those of Oracle. Lines: 961 Xref: senator-bedfellow.mit.edu rec.running:12459 rec.answers:3405 news.answers:15980 Archive-name: running-faq/part3 Frequency of Post: monthly Revision: 1.2 10/07/93 09:41:42 Supersedes: 1.1 7/12/93 07:09:29 Powerbars (John McClintic johnm@hammer.TEK.COM) 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. =========================================================================== -- Yonson Serrano yserrano@us.oracle.com -. .-