Organizatio - Pine Belt Pacers

FOOTNOTES
For the Members of the RRCA by the Members of the RRCA
JUNE 2006
YOUTH ON
THE RUN
RUNNING
SCIENCE 201
RUNNING
AROUND THE
NATION
2006 ROADS
SCHOLARS
Organizatio
1
JUNE 2006
FOOTNOTES
FEATURES
Youth on the Run………………..Pg 6
Gail Kislevitz
Running Science 201.………….Pg 16
Mel Williams
2006 Roads
Scholars……………………...…..Pg 13
ABC’s of the
RRCA Convention………………Pg 22
Ron Macksoud
On the Cover:
Credit Union Cherry Blossom Finish
Photo:Dennis Steinauer
Above & Below:
HEB Bayou City Classic Start
Regular Content
Executive Directors
Note………………………….…..Pg 4
RRCA President’s Note………..Pg 5
Running Around the
Nation……………………………Pg 7
FoodFit Recipe……….……….Pg 14
From the Experts……….…....Pg 19
Photo: Michael Gnoinski
Program Spotlight………..…..Pg 24
2
3
Road Runners Club of America
RRCA Board of Directors
Bee McLeod
Tom Downing
Dennis Novak
Brent Ayer
Ken Bendy
Beth Onines
Lisa Paige
David Epstein
John Farrow
Bob Holmes
Executive Directors Note:
President
Vice President
Treasurer
Eastern Region
Southern Region
Central Region
Western Region
At-Large
At-Large
At-Large
Executive Director
Jean Knaack
execdir@rrca.org
Program Services Director
Jessica Sleight
membership@rrca.org
Office Manager
Dorothy Commock
FOOTNOTES JUNE
Dorothy@rrca.org
Web Master
Warren Finke
Editorial Committee
Nancy Berkowitz , PhD, RD……..Nutrition
Ellen Haas………………………...Lifestyle
Cathy Fiesler, MD………………...Medical
Patti Finke………………………..Coaching
Mel Williams , PhD..Exercise …Physiology
One day, I caught myself telling my
daughter to “stop running” as she headed
down the street in front of me. She had
just acquired the all important skill of
running. I stopped and thought about
what I had said, “Stop Running!” What
a terrible message to send her. From that
moment on I decided to eliminate the
phrase from my vocabulary. Instead, I
choose to use phrases like, “please walk”, “slow down”, or “this is a
time/place for slow or walking feet”. But, “stop running” is not a
message I want to send to my children. When we are outside, I pick
landmarks that they can run to that are within a safe distance of me.
We talk about places that are appropriate for walking and running,
and when my children are outside, I encourage them to run as much
as possible.
For many kids around the country, the month of June signifies the end
of the school year and the start of summer. During the summer
months, it is a great opportunity to get kids outside and running. On
page 6 you will find a great article on youth running written by Gail
Kislevitz. Gail was the 2005 RRCA National Journalistic Excellence
Sportswriter of the Year Award winner.
Don Kardong authored the RRCA Children’s Running Program and
Teachers Curriculum. The program is available through the RRCA
and continues to be one of our most successful publications. Around
the country, new and innovative programs are being developed to get
children into running and on the path to a healthy lifestyle. If your
running club or local community does not have a children’s running
program, I encourage you to start one.
Enjoy and Happy Running,
All materials herein are fully protected and may not be
reproduced in any manner without the written permission of the RRCA or the author. Views expressed herein
are those of the authors exclusively. No advice should
be taken as medical advice. Consult your physician if
you have questions about your health and fitness.
The Road Runners Club of America is a 501(c)3 nonprofit organization. Contact: 8965 Guilford Rd, Ste
150, Columbia, MD 21046, Phone: 410-290-3890, Fax:
410-290-3893, email: office@rrca.org
4
FROM THE RRCA PRESIDENT
JUNE 2006
Bee McLeod
As I enter into my second, two-year term as President of the RRCA, it gives me great pleasure
to say that the organization is a off to a great start in 2006. In March, we celebrated the
strength of our running community at the 49th Annual RRCA National Convention where we
proudly announced the solid membership and financial status of the organization. Every
month our membership continues to grow and we are striving to maintain and develop top quality benefits for our members. Throughout the year, we will continue to develop new partnerships within the running industry that will benefit our
members. In addition, we will focus on building and improving the quality programs and services the RRCA has provided throughout the years.
In Running Around the Nation, you will read about the RRCA National Marathon Championship event hosted by the Kaiser Permanente Napa Valley Marathon. I was honored to be invited to the race as a special guest. The race hosted a
“Marathon College” featuring distinguished runners and speakers such as Amby Burfoot, Kathrine Switzer, Joe Henderson, Dick Beardsley, Helen Klein, John Keston, and Mary Cordt. I look forward to visiting the upcoming RRCA National Championship Events for 2006. The calendar of RRCA Championship Events can be found on the RRCA website. The RRCA Championship Events are a great opportunity to spotlight the talent of age group athletes in your community and around the country.
As the summer months are upon us and running kicks into high gear, be safe, compete fairly, and most important – have
fun!
Happy Running,
Bee
Mission
The Road Runners Club of America is the national association of running clubs, running events, and runners dedicated to promoting long distance running as a competitive sport and as healthful exercise. RRCA's mission is to represent and promote the common interest of its member clubs, events, and individual runners through education, leadership, programs and other services.
Vision
The Road Runners Club of America is the premier national organization dedicated to promoting the development and growth of
running clubs, running events, and supporting the interests of recreational runners throughout the country including those that
walk because they are unable to run. The RRCA strives to provide quality programming that can be replicated throughout the
country by member clubs from small towns to large cities that promote and support running, runners, and supporters of the sport at
all stages in life. The RRCA is dedicated to providing the running community with educational information and programs that
will keep them safe, healthy, and informed. Furthermore, the RRCA strives to promote excellence in nonprofit management for
the National Office as well as member clubs by providing services, benefits, and regular communication that support this vision.
Values
The RRCA values:
Running, runners, and the promotion of running as a healthy lifestyle choice
Strength and support of its network of grassroots members and volunteers, and as such, we strive to maintain positive relations
will all of our members
Diversity in its member clubs and encourages all clubs to maintain an enjoyable atmosphere for all members
Promotion of safety for all runners and the enforcement and development of laws and infrastructure that protects runners’ safety
Participation of people who support the sport of running but are unable to run due to various circumstances
Financial contributions and support of members, sponsors, volunteers, and donors to the organization
Good communication with its members and the running community as a whole
Prudent financial management that enables the organization to achieve its mission while ensuring adequate cash reserves
Strong relationships with national and local media that cover the sport of running and running as a healthy lifestyle choice
5
YOUTH ON THE RUN
FOOTNOTES JUNE
By: Gail Kislevitz
Once upon a time in America, kids played outdoors without organized sports. They made up games like Kick the Can,
Stick ball, Red Rover, and Tag. They walked to school or rode their bikes. Remember family chores, when kids had to
pitch in and do the dishes and clean their rooms? They didn’t have cell phones, iPods, or parents that chauffeured them
everywhere. They didn’t spend hours a day in front of a computer on video games or IMing friends. They were outside
playing with their friends. And once upon a time in America there was no childhood obesity epidemic.
Today, one third of American youth are overweight or at risk of becoming overweight or obese. Identifying the factors
that have resulted in these alarming statistics has been the topic of much debate within the medical field. However, two
factors cannot be disputed: children spend more time in front of the TV (on average two hours a day) than they do outside being active; and, over the years, state requirements for daily physical education have eroded, with only one state
maintaining a PE requirement and virtually no states enforcing the requirements that remain on the books. Just 47 percent
of middle/junior high schools and 26 percent of high schools require at least 3 years of physical education. And any time
there is a school budget cut, physical education is usually one of the first to go. In response, parents nationwide are calling for more exercise programs and better nutrition for school lunch programs.
The good news from all this bad news is that a grass-roots movement of youth running programs has emerged to provide
youths with the motivation, structure, and methodology to become physically fit. Leading the charge is New York Road
Runner’s Foundation (NYRRF), originated in 1998 to establish running programs to underserved communities. Through
the tireless efforts of Chairwoman Grete Waitz, nine-time New York City Marathon champion, and Executive Director
Cliff Sperber, the Foundation reaches more than 110 schools and community centers throughout New York City providing running programs for over 15,000 children a week.
According to Waitz, “What started out as a dream has become a vital source of physical education programming for kids
in communities with little or no PE options. As a runner and a former schoolteacher, I understand the positive impact that
sports has on young people.”
Through programs like the Mileage Club, a school day program where kids run and/or walk outdoors and throughout
their school in hallways, gymnasiums, even auditoriums receiving incentives at every five-mile increment. They receive
medals at every marathon of miles. With an after school program that motivates and teaches kids to run one mile to 10K
without stopping, the Foundation is changing kids lives one mile at a time. The next goal is to expand the program concept nationally with half a dozen sites already up and running in Tampa, FL and San Francisco, CA.
Saucony has joined the youth running movement, creating their Run For Good Foundation in February of 2006 with the
mission to financially support community-based organizations dedicated to the youth running movement. Saucony chose
the Runner's World Kids' Run, organized by the Lehigh Valley Road Runners in Allentown, PA, and part of the Runner’s
World race weekend of April 29, that included a 5K and half marathon, to kick off their Run For Good program.
According to Neal Novak, president of the LVRR, the funds enabled them to give
away $20,000 in scholarships and stipends to high school cross-country and track
teams, middle school sports and CYO groups. Saucony is looking to partner with
other nonprofit running clubs who need seed money for their youth programs.
Individuals are also making strides with youth running programs. When Sue Kaplan
and her husband Stephen started Go FIT in Springfield, MA, in 2000, they dug into
their own pockets to provide shoes, socks and uniforms for the underserved children
in their area. In 2005 she wrote a proposal and received a $1,000 grant from the
Women’s Sports Foundation and officially became a nonprofit organization. Today,
Go FIT conducts 84 programs in two states in New England and has over 117 requests from other states to start their own programs.
“The key is to treat these kids with dignity and respect,” says Kaplan, who was an
orphan growing up and knows the importance of mentoring. “We encourage the kids
to continue exercising at home, with their parents and siblings,” explains Kaplan.
“The goal is to keep them moving.”
Continued on page 12
6
RUNNING AROUND THE NATION
WESTERN REGION: MONTANA, WYOMING, COLORDAO, NEW MEXICO, IDAHO, UTAH, ARIZONA,
NEVADA, ALASKA, WASHINGTON, OREGON, CALIFORNIA, HAWAII, GUAM
2006 RRCA National
Marathon Championship
The Western Region was home to the 2006
RRCA National Marathon Championship
Event, the 28th Kaiser Permanente Napa
Valley Marathon held March 5, 2006.
Alex Tilson, 35, of Burlingame, CA and Shannon Cody, 36, of Redwood City,
CA earned challenging wins at the 28th Annual Kaiser Permanente Napa Valley Marathon.
Both victors registered convincing titles despite rainy, and occasionally windy,
conditions that dampened finishing times among 2,000 entrants and 1,438 official finishers.
Tilson's winning time of 2 hours, thirty-two minutes, and 17 seconds was over
two minutes slower than his previous best marathon, but Cody's time of
3:02:08 was her best ever for the 26.2-mile marathon distance. Each winner
took home titles as 2006 Road Runners Club of America (RRCA) national
marathon champions. Tilson won five cases of premium wine donated by the
Napa Valley Silverado Trail Wineries Association and Cody earned four cases.
Each winner also carried home a specially produced, etched bottle of Napa
Valley wine.
The Pikes Peak Road Runners Pony Express 15.1-mile
trail race around Rampart Reservoir is a rugged fall trail
race classic. The course is at 9000+ feet and on rolling
terrain. Mother Nature adds to venue with her Aspens
showing off their brilliant golden colors.
CONGRATULATIONS
2006 RRCA NATIONAL MARATHON CHAMPIONS
RRCA National Marathon Champs
Open Male: Alex Tilson of Burlingame, CA 2:32:17
Open Female: Shannon Cody of Redwood City, CA 3:02:08
Male Master: Jim Scattini of Salinas, CA 2:44:24
Female Master : Becky Backstrom of Sammamish, WA 3:11:53
Male Grand Master: Kurt Hallock of San Diego, CA 3:03:36
Female Grand Master: Christine Iwahashi of Sacramento, CA 3:43:36
Male Senior Grand Master: Robert Stasey of South Natick, MA 3:44:52
Female Senior Grand Master: Kate Thornton of San Fransico, CA 4:26:33
For more results visit www.NapaValleyMarathon.org
Albuquerque Road Runners Club
The Albuquerque Road Runners Club was founded in 1985
by several dedicated runners who wanted to spread the good word
about running. One of the highlights of the club has been the monthly
handicap runs which are held in different locations throughout the city
and outlying areas. Each member is assigned his or her own start time
and, in theory, everyone finishes at the same time. It actually works
very well with most participants finishing within a few minutes of each
other.
In addition to member oriented activities, the club also holds an annual
ten-week Women in Training Program which culminates with the
Women's Distance Festival 5K. The Women's Distance Festival 5K is
always a wonderful opportunity for the women in Albuquerque to take
a day for themselves while the men take care of most of the volunteer
work on race day.
Visit them online at www.aroadrun.org
7
WESTERN REGION: MONTANA, WYOMING, COLORDAO, NEW MEXICO, IDAHO, UTAH,
ARIZONA, NEVADA, ALASKA, WASHINGTON, OREGON, CALIFORNIA, HAWAII, GUAM
THE 25th ANNUAL MONTANA WOMEN’S RUN
A Race for all Generations
By Reneé L. Coppock, President, Montana Women’s Run Board of Directors.
In 1982, the Yellowstone Rim Runners had a dream – a run just for the women who had always worked the races for the
men. From its humble beginnings, the Montana Women’s Run has grown to be one of the largest races in the region, and
that is just with the participation of women. What a difference one dream can make – the Montana Women’s Run makes a
definite impact on the State of Montana, and plans to do so for many years to come. It is quite a vision to see over 5,500
women and children running and walking in downtown Billings on race day, all in the name of women’s health and fitness.
Color and movement flood the streets, and for a morning, everyone forgets about their differences, young or old, wealthy or
poor, dedicated athlete or not, as all join in the run for a common goal.
For its 25th anniversary, the Women’s Run added the 2 and 5-mile RRCA State Championships to its race. With that addition, the run realized record participation, with 5,657 women and children entered! The athletes were met with a sunny,
warm morning and eagerly awaited the sound of the gun. As the 5-mile athletes took off from downtown Billings, who
could have guessed that the two overall state champions would be mother and daughter and that the family would have 3
generations of gold medal winners? Kathy Aragon, a 46 year old mother of 3, won the 5-mile overall and masters’ titles in a
time of 32:11. Kathy’s 13 year old daughter, Alexa Aragon, won the two-mile title in 12:30.
At the awards ceremony, it became evident that talent runs in the Aragon family. Eight year old Christina took second in her
division in the two-mile with a time of 16:25, and Danielle, 11, was first in her age group, running an even 14:00. The girls’
76 year old grandmother, Luge Aragon, traveled from Peralta, New Mexico to join the festivities. She won her age division
in the 5-mile race with a time of 1:00:55, besting the competition by 20 minutes.
The post-race celebration was festive as race participants celebrated health, fitness and the attainment of goals. With record
entries, three generations of winners and a gorgeous day, the Montana Women’s Run, along with the RRCA, has improved
the lives of thousands of women and children and plans to continue the trend next year on May 12, 2007.
Christina, Alexa, Luge and Dani Aragon; Behind in yellow shorts, Kathy Aragon
In 1979, the RRCA started the Women's Distance Festival in response to the lack of distance running events in the Olympics Games for women. The first Women’s Distance Festival events were
held on July 13, 1980, the date of the men’s marathon at the Moscow Olympics. Today, the
Women’s Distance Festival celebrates the history of women’s rights to participate in running events
at any distance and at any age. While women's participation in distance running nearly matches that
of men, the Women's Distance Festival continues to serve as a celebration of the determination and
dedication of women runners across the country. Women’s Distance Festival events are held between July and November of each year. The RRCA welcomes Her Sports + Fitness as a sponsor of
the RRCA Women’s Distance Festival events. Visit www.hersports.com
8
SOUTHERN REGION: NORTH CAROLINA, SOUTH CAROLINA, TENNESSEE, GEORGIA,
ALABAMA, MISSISSIPPI, ARKANSAS, LOUSIANA, FLORIDA, TEXAS, PUERTO RICO
South Region Half Marathon Championship
The Memphis Runners Track Club hosted the very successful 2006 Southern Region Half Marathon Championship in Germantown, TN on March
19, 2006.
Open Male: Maciek Miereczko of Searcy, AR - 1:09:57
Open Female: Lydia Gibson of Memphis, TN - 1:22:07
Male Master: Mark Newman of Germantown, TN - 1:13:00
Female Master: Valerie Pino of Memphis, TN - 1:32:46
Male Grand Master: Alberto Velasco of Memphis, TN - 1:23:37
Female Grand Master: Shan Criswell of Bartlett, TN - 1:47:33
Male Senior Grand Master: Earl Jackson of Rock Hill, SC - 1:34:49
Female Senior Grand Master: Barbara Colton of Memphis, TN - 2:41:51
Wheelchair: John Payne of Germantown, TN - 1:30:16
As the open winners of the RRCA Southern Region Half Marathon Championship, both Maciek Miereczko and Lydia Gibson are eligible to receive
complementary entry into the 2006 RRCA National Half Marathon Championship hosted by the Parkersburg News and Sentinel Half Marathon
located in Parkersburg, WV. The race will be held on August 19, 2006.
Mirroring the RRCA’s ever increasing growth, the
Southern Region welcomed 11 new clubs to the RRCA
Family bringing the total number of clubs in the region
to 232 with over 45,000 members in our eleven state
region!
WE RUN THE SOUTH!
For more information visit www.memphisrunners.com.
Arkansas RRCA State Half Marathon Championship
March 6, 2006 - The Little Rock Half Marathon was host to the Arkansas
RRCA State Half Marathon Championship event and was also on the Arkansas RRCA Grand Prix circuit for the first time this year. Attendance at the
race has increased every year - 841 in 2004, 1194 in 2005, and 1831 in 2006.
Arkansas State Champions
Open Male: Vincent Ledema of Lenexa, KS -1:06:46
Open Female: Melissa Lehman of Niles, MI - 1:23:58
Male Master: Karl Lenser of Conway, AR - 1:18:36
Female Master : Barbie Hildebrand of Little Rock, AR - 1:34:16
Male Grand Master: David Williams of Little Rock, AR - 1:24:20
Female Grand Master: Barbie Hildebrand of Little Rock, AR - 1:34:16
Male Senior Grand Master: Don Potter of Conway, AR - 1:42:50
Female Senior Grand Master: Nancy Rector of Little Rock, AR - 2:15:09
Charles Kamindo won the accompanying Little Rock Marathon in 2:19:47.
The event boasted the World's Largest Finisher's Medal!
For more information on the race visit www.littlerockmarathon.com.
Planning a marathon for 2007?
Consider bringing your club to the
2007 RRCA Georgia State Club Championship
Hosted by the 2007 Alpharetta Marathon.
For details visit www.alpharettamarathon.com.
2006 RRCA National 10K Championship
The 2006 RRCA National 10K Championship was the HEB
Bayou City Classic 10K held in Houston, TX on March 11,
2006. The male open division went to John Hedengren,
age 28, with a time of 31:57 and a pace of 5:09. RRCA
2005 Roads Scholar, Trent Briney, took third place overall.
Heidi Hullinger, age 23, is the National 10K Champion for
the open female with a time of 37:32.7 and a pace of 6:03.
Barbara Stoll, age 44, was the female master. Karen
Bowler, age 56, was the grand master, and Yvonne Thomas,
RRCA State Rep, was the senior grand master. For the men,
John Butler, age 43, was the male master. Steve Brammre,
age 54, was the grand master, and Loyd Carey, age 63, was
the senior grand master.
Over 2300 people turned out to run and walk in this fast flat
course.
For more information visit www.bayoucityclassic.org.
9
CENTRAL REGION: MICHIGAN, INDIANA, KENTUCKY, ILLINOIS, WISCONSIN, MINNESOTA,
IOWA, MISSOURI, KANSAS, NEBRASKA, SOUTH DAKOTA, NORTH DAKOTA
50th Annual RRCA National Convention Coming to Chicago, IL
Although officially founded in 1958, a group of dedicated runners convened in 1957 to discuss the
state of road racing in the US. Since that time, the RRCA has continued to convene for 50 years as
a running community to discuss important issues related to the sport of grassroots, distance running. The goal of the RRCA Convention has always been to promote idea sharing, best practice
discussions, and the development of quality road races that anyone can run.
We invite everyone in the running community is invited to join the RRCA March 21 through 25,
2007 to celebrate 50 years of convening to promote grassroots distance running around the country.
The Alpine Runners of Lake Zurich and Illinois Runs will host the 50th RRCA Annual Convention
in Chicago, IL. The Convention will be held in conjunction with the 28th Annual LaSalle Bank
Shamrock Shuffle 8K, the largest 8K run in the country, which is schedule for March 25, 2007.
Your host club, the Alpine Runners of Lake Zurich was founded in 1981 when a group of high school reunion organizers got together to plan
their ten year reunion. As it turned out, half of the planning team was distance runners, so they set out to develop a running club while the rest
of the committee planned the reunion. Twenty-five years later, the Alpine Runners of Lake Zurich have grown to be one of the most visible
running clubs in the Chicago area. Illinois Runs Training Programs is the brainchild of long time Chicago distance runner, Beth Onines. Illinois Runs is designed to help runners in the Chicago area set and achieve their running goals in a fun, educational, and injury free setting.
Between the two organizations, they have the ability to create outstanding educational and networking sessions that will greatly benefit everyone attending the 50th Convention.
SEE YOU IN CHICAGO MARCH 21-25, 2007
Congratulations to the 2006 Capital Striders Scholarship Winners
In 1999 the Capital Striders, an organization of Central Iowa runners and joggers based in Des Moines, IA, started a scholarship
program to benefit graduating high school cross-country athletes in
Polk county, IA.
In 2006 four athletes received scholarships:
Andrew Bishop
Hannah Roeder
Allison Showalter
Kristopher Spoth
Tuhabonye and Manirakiza Go Head to Head at the
6th Annual Oklahoma City Memorial Half Marathon,
A Run to Remember
Bernard Manirakiza, age 27, of Austin TX crossed the finish line of
the Oklahoma City Half-Marathon with a time of 1:11:18. He was
followed immediately by his cousin and the defending champ, Gilbert Tuhabonye, age 31, of Austin, TX who crossed the line with a
time of 1:11:19.
Tuhabonye launched the release of his book, This Voice in My
Heart, in conjunction with the event.
Bios on the runners can be found at www.capitalstriders.org, an
More information can be found at www.okcmarathon.com
Central Region Leaders Prove to be Dedicated Runners
Senate Foreign Relations Committee Chair Richard Lugar (R-IN) competed for the 25th straight year in the 2006 ACLI Capital Challenge, never having
missed a race. He was joined by Senate Finance Chair Charles Grassley (R-IA) who won for the 70+ age group (27:54). Both were joined by 38 other
Senators and Representatives from 29 states. Visit www.capitalchallenge.com.
Post your event for
To host an RRCA State or
Regional Championship Event,
contact your RRCA State Rep
or your Regional Director.
FREE
on the RRCA website at
www.RRCA.org
10
EASTERN REGION: MAINE, NEW HAMPSHIRE, VERMONT, MASSACHUSET, RHODE ISLAND,
CONNECTICUT, NEW YORK, NEW JERSEY, DELAWARE, PENNYSYLVANIA, MARYLAND,
VIRGINIA, WEST VIRGINIA, OHIO
17th Annual Women’s Distance Festival Grand Prix Series
“RUNNING IS A CELEBRATION OF THE HEART”
The 2006 Maryland Women’s Distance Festival Grand Prix Series is sponsored by the Maryland RRCA, its participating RRCA clubs, and the Potomac
Valley Association of USATF. The WDF Grand Prix Series consists of
eleven 5K (3.1 miles) races for women runners and walkers of all ages and abilities. Women who complete 4 or more of the following races are eligible to receive the WDF PARTICIPATION AWARD.
More information about the WDF races can be found at www.mdrrca.org.
Circle of Friends NY Mini 10K
Credit Union Cherry Blossom 10 Mile Delivers on World Record
By Phil Stewart
It is not often that a runner has the opportunity to make history. But that is exactly the situation Lidiya
Grigoryeva faced on Sunday morning in the 2006 Credit Union Cherry Blossom Ten Mile Run in
West Potomac Park.
An early start time for the event’s female competitors meant whoever finished first would set a new
world record for a 10-mile, closed-loop course. The 32-year-old Russian was shoulder-to-shoulder
with countrywoman Alevtina Ivanova before opening up a 100-meter lead around the eight-mile mark
and cruising to victory with a winning time of 52 minutes, 11 seconds.
Grigoryeva’s record finish is found on the cover of this issue.
On June 3, 1972, New York Road
Runners staged the world's first road
race exclusively for female participants. June 10, 2006, NYRR will
stage the 34th New York Mini 10K.
2006 RRCA Roads Scholar Samia
Akbar is part of the scheduled elite
field.
Visit www.NYRR.org for details.
Father’s Day June 18th: Run 4 Your Life 5K - Beat Prostate Cancer will be held
in Philadelphia, PA on Father’s Day to raise awareness about prostrate cancer. If
you can’t make the race, be sure to schedule an appointment with your doctor to
talk about the disease.
RRCA Regional Champions Invited to
RRCA National Championship Events
For 2006 and 2007, the RRCA National Championship 5K and 1/2 Marathon Races are providing complementary entry for the RRCA Regional
Championship winners in the 5K and 1/2 Marathon distances to the National Championship Races.
The RRCA National 5K Championship is the Debbie Green 5K held in
Wheeling, WV and will be held on August 5, 2006. This race is provides
the total race experience for participants from world class athletes, prizes,
media coverage, chip timing, certified course, food and entertainment. For
more information on the race visit www.DebbieGreen5K.com. To receive
your complementary entry for winning an RRCA Regional 5K Championship Race call Ron Green at 740-859-0704.
The RRCA National 1/2 Marathon Championship is the Parkersburg News
and Sentinel Half Marathon located in Parkersburg, WV. The race will be
held on August 19, 2006. The race includes world class athletes, awards, a
pasta dinner, and scenic rolling course. For information on the race visit
www.newsandsentinel.com/halfmarathon. In addition to complementary
race entries for RRCA Regional 1/2 Marathon Championship winners, the
race will also provide complementary hotel rooms. To receive your com-
11
YOUTH ON THE RUN
Continued from page 6
The RRCA has been at the forefront of the youth
running movement since 1992 when the organization published
the RRCA Children’s Running Guide
written by Don
Kardong. The Guide is still in print and still remains a vital
tool in the youth running movement. The manual was designed for teachers and parents to help individual students
and children set up their own
running program and goals.
The goal to of the RRCA Children’s Running Guide is to
introduce kids to an easy running program that the child can
apply at any time and can develop a lifelong love of the
sport. As a companion to the RRCA Children’s Running
Guide, the RRCA also publishes the Children’s Running
Teacher’s Curriculum, a guide to help students and teachers
develop a running program. An unexpected outcome of the
program is under-funded PE programs around the country
have purchased the RRCA Teacher’s Curriculum and used it
as their sole PE program. Although not the original intent of
the guide, it is being put to good use where critically needed.
Pikes Peak Road Runners Pony Express Kids Run
Many running organizations have established youth running programs including Just Run!, sponsored by the Big Sur
International Marathon and Kids Running, an online website for kids sponsored by Runner’s World. The success of youth
running programs will ultimately rely on their ability to reach, motivate, and remain true to their goal. Cliff Sperber of the
NYRRF stays true to his purpose: “To address each child as an individual and to instill understanding, motivation, and habits of physical fitness that enhance well being and positive accomplishments throughout their lives. In essence, to give
youth a running start.”
DID YOU KNOW?
For more information on Youth Running Programs:






NYRRFoundation.org
SauconyRunforGood.com
KidsRunning.com
GoFIT.org
JustRun.org
RRCA.org
 ONLY ONE STATE IN THE COUNTRY MAINTAINS A
PYSICAL EDUCATION REQUIRMENT
 ONE IN THREE AMERICAN YOUTH IS OVERWEIGHT
 AMERICAN YOUTH SPEND MORE TIME WATCHING
TELEVISION THAN SPENDING TIME OUTSIDE
BEING ACTIVE
Gail Waesche Kislevitz is a freelance writer and author with a concentration in the
field of sports, health and fitness. She has written three books on sports: First Marathons, It’s Never Too Late, and The Spirit of the Marathon, and is a frequent contributor to Runner’s World, Running Times, New York Runner, and Marathon and
Beyond. Her next book, First Triathlons, will be published in the fall. In 2005 she
won the RRCA National Journalistic Excellence Sportswriter of the Year Award.
Gail has run 18 marathons and competes in triathlons and is a steady age-division
place winner. She maintains professional affiliations with North Jersey Masters
Track and Field Club in New Jersey, New York Road Runners, where she has been
an age-division Runner of the Year nominee, and has been a sponsored masters runner for Active Elite. She lives in Ridgewood NJ with her husband Androc and two
children.
12
2006 ROADS SCHOLAR
ROUND-UP
FOOTNOTES
JUNE
2006-2007 Roads Scholar’s Class
MARIA CICERO
Originally from Elmhurst, Illinois (a suburb outside Chicago), Maria attended York High School where
she was coached by Annette Schulte and Larry Bassett. She was the Illinois Cross Country state champion and state record holder her senior year. She was also the state indoor and outdoor track champion in
the 1,600 and 3,200 her senior year where she set the state record of 10:17 in the 3,200 victory. She
placed 13th at the Foot Locker Nationals after a runner-up finish at Midwest Foot Locker Regional. She
finished second at the Golden West Invitational in the 3,200. In 2001, she held the fastest indoor time in
the nation in the 3,200.
At Boston College she competed in seven NCAA competitions and was a four-time All-American in
both Cross Country and Track and Field. She placed 15th, 16th and 18th in the NCAA Cross Country
Championships and 5th in the 10,000 at the NCAA Track & Field Championships to earn her AllAmerican status. She was the 2003 New England Cross Country Champion. She captured the 10,000 title
in at the 2005 Big East Championship and is the current school record holder in the 10,000m. As a freshman at Boston College she won the USA Junior Cross Country title and went on to compete at the 2002
World Cross Country Championships in Ireland where she finished 29th.
Future plans include running the 2006 Chicago Marathon in hopes of achieving the Olympic Trials standard. Other races she plans to compete in include the Boilermaker 15K and Bix 7 in July, the Chicago
Distance Classic in August, the USA Cross Country Nationals in February and the Shamrock Shuffle in
March 2007. Cicero resides in Boston and is currently pursuing her Master's degree in Counseling Psychology at Boston College and hopes to complete her graduate degree in 2007.
SAMIA AKBAR
Samia Akbar is a graduated from American University in 2004 as their most decorated female runner. She became
the school's first female All-American for the track team after finishing ninth place in the 10,000m at the 2003
NCAA Championships. Akbar was AU's 33rd All-American in school history and the first female All-American
since 1996. Akbar still holds many American University school records including her record setting 10,000m with
a time of 33:38.55 at the 2003 NCAA Championships.
Akbar spent her fifth year at American University pursuing her master’s degree in clinical psychology while working as a teaching assistant and assistant coach all the while trying to further her running career. In 2005, she decided to focus on her running career full time and works part time as a substitute teacher.
Akbar trains with Coach Scott Raczko who also coached Akbar for a brief period while she was in high school.
Raczko was the USATF Nike Youth Coach of the Year in 2001.
In 2006, Akbar placed 13th at the 30th running of the Lilac Bloomsday Run 12K with a time of 42:01. She was the
third fasted American finisher at the race. Akbar’s goals for 2006 include competing in the US ½ Marathon Championship, the Philadelphia ½ Marathon, the Twin Cities Marathon, the Chicago Marathon. She also plans to compete in the Olympic trails in the 10,000m.
Since 1996, the Road Runners Club of America has awarded stipends under its Roads Scholar
program. Contributions to the program can be made by sending a check to the RRCA and referencing the Roads Scholar program in the memo line.
13
FOOTNOTES JUNE 2006
RECIPE MAKEOVER: Coffee cakes are comforting and tasty with their nutty, sugary toppings and sweet
cinnamon cake. Paired with a steaming cup of coffee, they're delicious for breakfast or brunch, but they're not the healthiest
way to start your day. Coffee cakes are typically loaded with sugar, sour cream and butter to give them that creamy, smooth
flavor. We've stepped up to this challenge of lightening this weekend favorite. With a few simple changes by FoodFit Executive Chef Bonnie Moore, we were able to cut 175 calories, a remarkable 18 grams of total fat and 11 grams of saturated fat!
The cholesterol was even knocked down by 40 milligrams. These changes slimmed down the numbers, but not the taste.





Use less streusel topping
Use half the amount of almonds
Reduce the amount of butter by half and replacing it with applesauce
Substitute regular sour cream with non-fat
Add berries for increased flavor and nutrition
BEFORE
AFTER
Main Ingredients
Streusel Topping:
¼ cup sugar
3 tablespoons dark brown sugar
1 cup almonds
½ cup flour
¼ cup butter
cinnamon
Main Ingredients
Streusel Topping:
¼ cup brown sugar
cinnamon
nutmeg
½ cup almonds
2 tablespoons flour
Cake:
2 cups flour
1 cup butter
1 cup sugar
2 eggs
1 cup sour cream
Cake:
2 cups flour
½ cup butter
1 cup sugar
2 eggs
1 cup non-fat sour cream
½ cup applesauce
1 ½ cups fresh or frozen blueberries
Calories; 487
Total Fat: 30 g
Saturated Fat: 17 g
Protein: 7 g
Total Carbohydrates: 49 g
Cholesterol: 94 mg
Dietary Fiber: 2 g
Sodium: 226 mg
Percent Calories from Fat: 54%
Percent Calories from Protein: 5%
Percent Calories from Carbohydrates: 39%
Calories: 311
Total Fat:12 g
Saturated Fat: 6 g
Protein: 6 g
Total Carbohydrates: 46 g
Cholesterol: 55 mg
Dietary Fiber: 2 g
Sodium: 214 mg
Percent Calories from Fat: 33%
Percent Calories from Protein: 8%
Percent Calories from Carbohydrates: 59%
FoodFit.com
is an award-winning
healthy eating and active
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to providing consumers
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integrates hundreds of
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Its reliable guidance
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Join the FoodFit Healthily Living Plan through
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and help support the
RRCA’s Personal Fitness
P r o g r a m
a t
www.rrca.org/programs/
programs.html#P5.
Reduces the fat by 20%
14
ROADS SCHOLAR ROUND-UP
FOOTNOTES
JUNE
2006-2007 Roads Scholar’s Class
MATT GONZALES
From the Daily Lobo
Matt Gonzales started running in junior high and ran the 100, 200 and 400-meter dashes. It was during his
senior year of high school that Gonzales started to run cross country and longer distances. The switch
worked as he took home three New Mexico 4-A state high school championships, one in cross country and
a dual win in the one mile and two mile as a senior in 2000. After graduating from Santa Fe High School,
Gonzales headed to Highlands University in Las Vegas, N.M. Unfortunately while there, the funds for the
track team disappeared. Upon hearing that Coach Matt Henry had been hired at the University of New
Mexico, Gonzales made the switch.
In 2004, Gonzales earned All-America laurels for the second straight year at the NCAA Championships
and eclipsed the 1986 University of New Mexico 5,000-meter record. He also won his first conference title
in the same event. Gonzales followed up his regular season performance with a trip to the U.S. Olympic
Trials in Sacramento, where he competed in the 5,000m as the 12th-seeded runner in the field of twentyfour.
After graduating, Gonzales has pursued running full-time. In March, he placed second with a time of 44:09
at the Gate River Run in Jacksonville, FL, the USA 15K Championship. Gonzales goals include using the
track season to continue his running development and translate that success into world class competition in
road running from the 5K to the marathon.
The Roads Scholar program has received generous financial support over the years from the Credit Union Cherry
Blossom 10 Mile, the Atlanta Track Club, Lilac Bloomsday Association, Team FootWorks, Huntsville Track Club,
the Cotton Row Run, Knoxville Track Club, American Road Racers Association, and Houston Masters Sports Association. The RRCA thanks the many clubs and individual donors to the Roads Scholar Program.
NEPHI TYLER
Nephi Tyler grew up in the coastal town of Fairhaven, Massachusetts. It wasn’t until his senior year
of high school that he joined a track club coached by Geoff Smith. Geoff taught Tyler what it meant
to train hard and gave him the confidence needed to earn an athletic scholarship to college. As Tyler
puts it, “I more or less chose the University of Utah because Utah chose me.”
Utah coach, Mike Jones, believed in Tyler and what he wanted to accomplish as a runner. Tyler
found training at the 5000 ft elevation of Salt Lake City to be a great experience and beneficial to his
running. When Coach Jones retired Brian Appell became head coach at Utah. Under Coach Appell,
Tyler found consistent success and a break through performance as a college runner came when he
made the mile final at the 2003 Indoor Nationals in Fayetteville, Arkansas.
After graduating from the University of Utah in the spring of 2005, Tyler spent the summer with his
brother shellfishing or quahauging (pronounced ko-hog) after obtaining the appropriate permits. That
summer, Tyler had saved up enough money from his race winnings and shellfishing enterprises to
move to Fayetteville, Arkansas in the fall of 2005 to train full time under Coach John McDonnell.
This past 2006 indoor season Tyler ran a 3k PR of 7:57. Tyler’s running goals for 2006 are to keep
improving, stay hungry, and ultimately race in a USA uniform.
15
www.RRCA.org
FOOTNOTES JUNE
Human Energy Systems—Running Science 201
Mel Williams PhD, FACSM
As noted in the first article in this series, the maximal speed at which we can race distances ranging from 100 meters through a 100-mile
ultramarathon is dependent upon a hierarchy of four human energy systems. In this column we will focus on the first two levels, those that
produce energy rapidly via anaerobic processes and serve as the predominant energy sources in running events ranging from 100 to 800 meters.
Although most distance runners are concerned primarily with aerobic energy production, which will be discussed in the next issue of FOOTNOTES, consideration of anaerobic energy production is important for several reasons. Some runners incorporate strategic surges in the
middle of a distance race or may need to sprint to the finish. Many include repetition or intervals of distances between 200-800 meters in
our training.
Our race pace varies with the race distance; as the distance increases, our pace slows down accordingly. Physiologically, our optimal race
pace is dependent on the ability of our muscles to regenerate the high-energy compound, adenosine triphosphate, or ATP. ATP contains a
high-energy bond which, when split, releases energy. ATP is the immediate and sole energy source for muscle contraction, and the power of
each human energy system is based on the rate at which ATP can be replenished.
LEVEL ONE ENERGY SYSTEM
The ATP-PCr energy system, referred to in the first article as the level one energy system, consists of both ATP and phosphocreatine (PCr);
it is used predominately in high-speed events, such as the 100-meter dash. However, the amount of ATP stored in the muscle is extremely
small and is depleted in about 1 second during maximal muscle contraction. In a 100-meter dash, the stored ATP can get us out of the blocks
and about to the 10-meter mark. To go further at top speed, we need more ATP.
PCr is formed in the muscles when phosphate combines with creatine, a derivative of amino acids. PCr also contains a high-energy bond,
and its breakdown can rapidly replenish ATP. However, PCr supply in the muscle is also limited, and PCr breakdown can help resynthesize
ATP for only about 6-7 seconds, which will help propel us through most of the 100 meters.
LEVEL TWO ENERGY SYSTEM
The lactic acid energy system, referred to in the first article as the level two energy system, represents the anaerobic metabolism of glycogen.
Carbohydrate is stored in the muscle as glycogen. Depending on the exercise intensity, muscle glycogen may generate ATP either anaerobically or aerobically by the process of glycolysis. Anaerobic glycolysis is the scientific term for the lactic acid energy system because lactic
acid formation is necessary in order for anaerobic glycolysis to continue. Although ATP production from anaerobic glycolysis is more rapid
than from aerobic glycolysis, it is not as rapid as from PCr. The lactic acid energy system is utilized predominately in track events such as
400 and 800 meters.
Consider this!
Michael Johnson, world record holder in both the 200 and 400
meters, has optimized both his ATP-PCr and lactic acid energy
systems. If he could maintain his 200-meter speed, his time for
a mile would be about 2:35, more than a minute faster than the
current world record; he could complete a marathon in about
68 minutes, almost an hour faster than the current world record. Although elite track athletes may have the power to run
that fast, the ATP-PCr and lactic acid energy systems do not
have the capacity to endure over the course of a mile, much
less over the course of a marathon.
50th Annual
RRCA National Convention
Why not?
Running at top 200-meter speed would rapidly deplete the PCr
stored in the muscles and reduce the rate at which ATP could
be regenerated. Moreover, in order for anaerobic glycolysis to
continue to regenerate ATP, lactic acid must be formed. Lactic
acid accumulation dissociates more hydrogen ions, which increases muscle cell acidity that impairs enzyme activity associated with ATP production and utilization. Thus, inadequate
ATP induces premature fatigue that necessitates a slower pace.
Chicago, IL
March 21-25, 2007
16
Human Energy Systems—Running Science 201
Continued
FOOTNOTES JUNE
TO SUPPLEMENT OR NOT TO SUPPLEMENT
Sports scientists have manipulated the diet in numerous ways in attempts to prevent premature
fatigue during high-intensity exercise. Although a diet sufficient in calories to maintain a healthy
body weight and rich in whole grains, fruits, vegetables, low-fat dairy products, and lean fish,
meat and poultry is optimal for all athletes, use of some nutritional strategies, including dietary
supplements, may enhance human energy systems. Creatine and sodium bicarbonate are two
supplements that have been studied respectively, for their effects on the ATP-PCr and lactic acid
energy systems.
CREATINE
Creatine is found naturally in animal foods, particularly meat, and when ingested may eventually be incorporated into PCr in the muscle. The amount of creatine in the typical diet is very
small (1-2 grams/day), but use of supplements such as creatine monohydrate can significantly
increase dietary intake and muscle PCr content. Numerous studies have shown that creatine
supplementation, or creatine loading, can improve performance in very high-intensity, short
term exercise tasks, particularly repetitive sprints of 6 to 30 seconds duration. Most studies involved supplementation with 20 grams of creatine daily (4 doses of 5 grams throughout the day)
for 4-5 days, which may be followed by a maintenance dose of 2-3 grams daily.
SODIUM BICARBONATE
Sodium bicarbonate is a natural biological buffer found in our blood which helps buffer lactic
acid and reduce muscle cell acidity during anaerobic glycolysis. However, its supply is limited.
Sodium bicarbonate is commonly known as baking soda, a leavening agent used in baking
bread; it has also been marketed in a sports supplement. Many studies with sodium bicarbonate
supplementation (as well as with sodium citrate, a related buffer) have shown improvements in
high intensity exercise tasks, such as running 400 and 800 meters. The typical dosage of sodium bicarbonate is 0.3 grams per kilogram body
weight (about 20 grams, or less than an ounce, for a 150-pound runner), usually ingested about 60-90 minutes prior to the event; this protocol is often referred to as soda loading or buffer boosting.
Although creatine and sodium bicarbonate supplementation may help improve performance in sprinters and middle-distance runners, there is
less evidence to indicate they will enhance aerobic endurance performance. Creatine supplementation may help improve anaerobic training
intensity, such as repetition training, but the available research indicates that creatine supplementation does not benefit aerobic endurance
performance. One of the side effects of creatine loading is increased water content in the muscles and a significant increase in body weight,
which actually may impair endurance running performance.
The effect of sodium bicarbonate and sodium citrate supplementation on aerobic endurance performance is somewhat equivocal. Although
sodium bicarbonate supplementation could enhance performance in 400- to 800-meter interval training, no research is available supporting a
beneficial effect on subsequent aerobic endurance performance. Most research does not show any beneficial effects of sodium bicarbonate
on maximal oxygen uptake or aerobic endurance performance, but several studies have reported improved running performance over 3 and 5
kilometers following supplementation. Although races of these distances depend primarily on oxidative energy, there may be some significant contributions from the lactic acid energy system.
Currently, neither creatine nor sodium bicarbonate supplementation by athletes has been prohibited by the World Anti-Doping Agency.
Creatine appears to be safe when taken as directed, but its
use may not be advised for individuals with impaired kidney function. Recommended dosages of sodium bicarbonMel Williams, Ph. D., FACSM is an Eminent Scholar
ate also are generally regarded as safe, but some individuals
Emeritus at Old Dominion University in Norfolk, Virmay experience gastrointestinal distress including belching,
ginia, where he served as director of the Human Pernausea and diarrhea.
formance Laboratory for nearly 30 years. His major research focus has been the effect of pharmacological,
physiological, and nutritional ergogenic aids on exercise
and sports performance and he has authored several related books, including The Ergogenics Edge: Pushing the
Limits of Sports Performance and Nutrition for Health,
Fitness, Sport. Mel is also the founding editor of the
Thank you to Road Race Management for International Journal of Sport Nutrition.
Sponsoring the RRCA State Reps Program Mel is committed to maintaining a high level of fitness for both health and
for 2006
sports competition. He has completed over 100 marathons, has won his age
group in the Boston Marathon in both his 50s and 60s, has completed the Kona
Ironman Triathlon, and continues to compete on a regular basis.
17
ROADS SCHOLAR ROUND-UP
FOOTNOTES
JUNE
2005-2006 Roads Scholar’s Class
STEPHANIE BYLANDER
The beginning of Stephanie Bylander’s running career began where many do, with her mom’s encouragement. As a child of a military parent, she moved around a lot when she was in elementary school.
Her family “settled down” in Colorado, where she attended middle school and high school. Persuaded
by her mom participate in sports in high school, she chose track in the spring.
“I didn’t knowing that cross country was also a running sport!” explains Bylander. “The following
year, I found out what cross country was and became, like most distance runners, a year-round athlete.”
Bylander graduated from Adams State College in the Spring of 2005 and made the decision to stay in
Alamosa, CO to continue with her training. She is currently coached by Peter De La Cerda, runner-up
in the 2000 Olympic Trials Marathon.
Throughout this coming year Bylander plans some aggressive goals. She is working towards top 10
placements in all US Championships that she will compete in, she hopes to make the World Road
Race team, and improve on her time in the half-marathon to be a sub-1:15. She hopes to continue to
make a name for herself in this sport of distance running. To help support her running goals, Bylander
works part time as a substitute teacher but feels running is her “full-time job”.
“One thing is for certain, support is crucial to any runner trying to achieve their goals, so I couldn’t be
happier about being chosen as a 2006 RRCA Roads Scholar,” said Bylander
JACOB FREY
Jacob Frey beat his father back home for the first time in the fourth grade and fell for the sport of distance running. However, he did not give up soccer and basketball to make distance running his prime focus until he
entered Oakton High School in Oakton, Virginia. Jacob entered high school as an 11 minute two miler and
graduated a State Champion with a 9:17 two mile.
Frey attended the College of William and Mary where he was a multiple time CAA Conference Champion and
All East recipient. His durability and endurance were not fully realized until he dabbled in his first half marathon in his final year of college running a solo 1:06:34.
Frey spent a year at the Hansons-Brooks Distance Project in Rochester, Michigan logging miles and gathering
experience in the longer distance events. Jacob finished as the first American at the Utica Boilermaker 15k,
finished tenth at the New Haven 20k National Championships, and paced a world record attempt at the Chicago Marathon.
After returning to Virginia to train under 5th year college coach Alex Gibby, Frey ran the Olympic Trials “A” standard
for the marathon with a 2:17:37 at the 2006 Freescale Austin Marathon.
Frey has continued with breakthrough performances this season by finishing 12th in the Credit Union Cherry Blossom
Ten Miler, winning the Stop the Silence 8k, and finishing 3rd in the Pikes Peak 10k with a time of 29:37. Jacob capped
this season a 7th place finish at the US 25k national Championships with a time of 1:17:48.
Two major goals for 2006 have already been accomplished by Frey in the Austin Marathon Olympic qualifier and the
25k national championships. Further goals include a top 5 finish at the New Haven 20k National Championships, and a
spot on a US National Team at the US Marathon Championships at the Twin Cities Marathon.
18
FROM THE EXPERTS
Ask the RRCA Medical Committee
Q: For the past several months, I’ve been experiencing pain on the
bottom of my heel. The pain is especially bad when I get out of bed in the
morning. I have pain while I run, though sometimes it subsides after a
mile or two. I have bought a new pair of shoes and have taken ibuprofen,
but this problem isn’t getting better. What should I do?
A:
These are some of the classic symptoms of plantar fasciitis, inflammation of a fibrous band that runs along the bottom of the foot. One of
the main functions of the plantar fascia is support of the arch of the foot.
Factors contributing to this problem include arches that are too high,
overpronation, inadequate footwear, and training errors.
FOOTNOTES JUNE
BASICS OF TRAINING
Basics of Training - Part Two
Patti & Warren Finke
How do we, as coaches, and you, as a runner use the rules
from the last article in the March issue of FOOTNOTES
to develop a training program?
Programs
An entire training program is sometimes referred to as a
macrocycle of training. It needs a beginning, based on
history and current fitness level, and an end based on the
Treatment of this problem involves several steps. Avoid barefoot walk- runners goal(s). To get from start to finish requires the
ing. Before you get out of bed, massage the bottom of your foot with proper use of progressive overload throughout the proyour thumbs or roll your foot on a golf ball. Before stepping on the floor,
gram.
make sure that you are wearing something that has arch support (sandals,
running shoes, etc.). Make sure that all of your footwear has good support.
You should work on stretching your foot by pulling back on your toes;
the calf muscles and Achilles tendon should also be stretched. Strengthen
your foot by picking up objects with your toes – marbles, pens, socks,
etc.
A great way to ice your foot is with a frozen water bottle. Fill the bottle
with water and freeze. Roll it under your foot from the heel to the toes for
10-15 minutes 2-3 times each day. Anti-inflammatory medications may
be helpful, though even the over-the-counter medications may cause
stomach, kidney or liver problems, so use them with care.
Progressive overload or adding stress to the workouts
should be based on the rules for adaptation and for recovery. Accepted practice allows mileage increases of 5 10% per week and a minimum of 4 - 6 weeks for the
body to make the adaptations to changes in stress level
or type. The program needs to have adequate recovery
from each workout and from the training week as a
whole. Allowances need to be made for interruptions to
training and for a period of pre race rest.
Phases
The program needs to be broken into phases or cycles of
training. The basic phases or mesocyles are basebuildHow much you should run depends on the severity of your symptoms. ing, sharpening, tapering, goal race or event(s) and recovWhile starting treatment, cut back a little on distance and eliminate ery.
If you are still experiencing pain, wear a night splint or plantar fascia
sock while sleeping.
speedwork. As pain is subsiding, gradually increase your training.
If pain persists, see your doctor. Physical therapy and possibly a cortisone injection may be recommended. Other causes of heel pain, such as
nerve entrapment or a stress must be evaluated. Some recalcitrant cases
of plantar fasciitis are treated with shock wave therapy.
Most people improve with the basic elements of this treatment plan;
don’t be discouraged by pain that is slow to resolve. That is the nature of
this injury. Stick with the treatment and you will probably do well.
--Dr. Cathy Fieseler
Dr. Fiesler is the Chairperson of the RRCA Sports
Medicine Committee, she is a member of the
Board of Directors of the American Medical Athletic Association and is the Clinical Advisor for
the American Running Association. She is a senior writer for Running Times (magazine and website). She is a member of the American College of
Sports Medicine, and the American Medical Society for Sports Medicine.
Work Loads During Training Phases
Utilizing the phases of training is called periodicity. The phases
can be expanded into greater detail. All of the phases need to
be based on specificity determined from the athlete's ability
and the goal race distance or other factors. For example, a beginning marathon training program may spend a long time
working on the basebuilding phase to allow the runner to work
up to 20 mile or longer long runs. A 5k program may break the
sharpening into a number of different speed phases to allow the
athlete to peak for a particular 5k.
Continued on page 20
19
BASICS OF TRAINING PART II
FOOTNOTES JUNE
Continued
BASEBUILDING
The purpose of basebuilding is to increase overall running mileage and the distance of the long run to the levels consistent with the endurance needs for race goals. Endurance is one of the most trainable parameters in running with changes of 10,000% possible in the ability of
an untrained individual to cover long distances. It is possible to go from no running at all to completing a 100 mile race, but this, of course,
would take a number of years to make all the adaptation. The long run is often used to simulate race duration effort as in the case of slow
20 mile runs for marathon training. Simply increasing mileage not only improves endurance but is the easiest way to improve the Vo2
max or work capacity of a runner. Basebuilding can increase Vo2 max by about 20% .
Recovery ability improves with endurance and benefits from increased training mileage. Elite runners often run high mileage to be able to
recover from harder specific race workouts. An interesting aside is that increasing mileage per se does not necessarily increase injury
rates. The lowest injury rates per mile of training come from the highest mileage runners.
SHARPENING
Sharpening is the period where specific race preparation is performed by application of the appropriate speedwork, terrain and environmental training. During this period, weekly mileage and long runs are maintained to allow adaptation to levels established in basebuilding.
Specific speedwork is incorporated to improve running efficiency at race pace and pace judgment conferring confidence in the ability to run
at race pace. This is a good chance to simulate race conditions, duration and effort or pace.
TAPERING
All runners need a period of rest and repair before a race. This taper period maximizes fuel and enzyme stores and allows for rest and repair of muscles. Psychologically , it is a time to mentally prepare for race effort and can be used for race and reward visualization.
RACING
Whether your goal should include more than one race depends on the length of the goal race. You must be able to recover in between
races. After a long race (i.e. marathon) or a number of short races, the body becomes burned out from the racing and sharpness is lost. The
runner feels stale, performance declines with the body signaling a need for some rest both mental and physical.
TRAINING PLAN
The training plan (microcyle) should be laid out with day by day plans that have both overload and recovery. The plan needs to be specific
and based on the goal(s). It also needs to be personalized based on the ability and current state of fitness of the runner. Overload days are
referred to as "hard days" due to the application of stress. Stress can be applied either through increased distance or increased intensity.
Recovery days are called easy days and are the period when the adaptation to the stress occurs. If little or no recovery is slated, little or no
adaptation can take place. Most plans alternate hard/easy days. Most runners do best with 3 hard workouts a week, a few can handle only 2
and a select fewer still can do 4.
IMPLEMENTING TRAINING PLANS
There are many training philosophies implemented by different coaches. Here we will talk about the approaches used by our coaches at
Team Oregon.
Team Oregon is an RRCA club that has directed and coached the Portland Marathon Training Clinic since 1984. The Marathon Clinic has
trained thousand of beginning and veteran marathoners over the 22 years. Team Oregon also offers personal coaching and several coached
group training programs. All of the coaches are RRCA certified and work together using training programs based on endurance and specificity. Many have written or contributed to articles in national running publications.
Continued on page 21
2006 Fall Coaching Certifications
The RRCA will be holding coaching certifications September 16 & 17
in Clarksville, Tennessee and September 29 & 30th in Portland, Oregon.
The certification is designed for coaching adult endurance runners for
road running. There are currently more than 200 RRCA certified
coaches across the US.
To find a coach or for more information
visit www.RRCA.org/Coaching
20
BASICS OF TRAINING PART II
FOOTNOTES JUNE
Continued
TEAM OREGON’S HARD/EASY SYSTEM
We define Hard workouts as runs that are longer than a normal run at a slower pace to get the energy system adaptations, or shorter runs
that are faster than normal (speedwork). Easy workouts are short slow days or rest days from running. Easy can also use alternative methods of exercise as long as they are at an easy effort and less time than the average run. The figure below shows the definitions of hard and
easy training. Some of the boxes are empty showing that these training combinations are not necessary to achieve results and are considered risky training.
The 2 Dimensions of Hard and Easy Training
The figure to the left can be quantified by relating the
training distances to a percentage of weekly miles and the
training speed to a percentage of speed for the training
distance if it were a race. Thus the boxes on the chart to
the bottom left would represent race efforts at different
distances.
Quantifying "Hard" and "Easy"
Hard/Easy Microcycle
We use variations on the hard/easy microcycle for all phases of our
training. Within the hard/easy microcycle, the hard days are
alternated with the easy days. We usually lay out training weeks that
incorporate one extra long run a week to enhance endurance followed
by 2 easy days for recovery. We see that most runners need one or
two days off from running a week and one of these days should no
activity of any kind to allow adequate recovery.
We usually lay out weeks as shown in the examples below for a
basebuilding, a sharpening and a race week. A good rule of thumb is
to keep the longer (hard) basebuilding days to 2 times the distance of
the easy days and the extra long run to 3-4 times the distance followed by 2 easy days for recovery.
Example of Hard/Easy Weeks
Concluded on page 23
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ABC’s OF ATTENDING THE RRCA CONVENTION
By Ron Macksoud, Alabama State Rep
If you needed more reasons to plan your trip for the 50th Annual RRCA National Convention, the following is the essential ABC’s of attending an RRCA Convention.
Arkansas State Representative, Kim Howard, with Ron Macksoud, Alabama State Rep, earned reputations as the
convention’s “Dukes of Hazzard.” See the letter “O.”
Backside, Ron’s which was pinched by Kelly “K2” Richards, North Texas State Rep. “I’m guessing she couldn’t control herself because I
was wearing my sexy shorts”, exclaims Macksoud.
Chicago was announced for the site of the 50th Annual RRCA National Convention, March 21-25, 2007.
The host club is the Alpine Run-
ners of Lake Zurich, IL. The Convention will be held in conjunction with the Shamrock Shuffle 8K.
Davis, Joan of Hawaii.
The 2005 RRCA National State Representative of the Year
Eleven, the number of convention attendees from Alabama, attendee numbers second only to Texas.
Fun and friendships.
The bottom line of attending any RRCA Convention with people from around the US who share a passion for running.
Glass elevators inside the Hyatt Regency Houston, site of the Convention.
Ron’s room was on the 27th floor of 30 where he enjoyed the
slow scenic ride to the top and down again on a daily basis.
HEB Bayou City Classic.
The 2006 RRCA National 10K Championship Event. HEB is short for “Here Everything’s Better”, a grocery
store chain. “Not only was it really humid, but I got passed by a group of runners consisting of a guy dressed as a (yardstick-carrying) nun,
and both gals and a guy dressed as parochial school girls”, explained Macksoud.
I AM. I Run. A cool name for a new company that sponsored a booth at the Convention Expo.
They are a single source marketing and pro-
motional company for a road races.
Jean Knaack (pronounced “Kuh-nack”).
The RRCA executive director who attended her first convention along with several other first tim-
ers.
Kastor, Deena Drossin.
RRCA Hall of Fame inductee along with Mebrahtom “Meb” Keflezighi.
Lunch with the Marathon and Beyond Team of Rich Benyo, editor, and Jan Seeley, publisher, of the magazine for marathoners.
Melodie Thompson, Chattanooga Track Club vice president.
“She is a University of Tennessee graduate that can’t stand ANY Southeastern
Conference schools with orange uniforms” explains Macksoud. “I have to admire that.”
Newsletters; ABCs of Adventure Racing; Small Race Production; Insurance and Safety Issues; and Hydration: Too Much, Too Little, Just
Right. Among the seminars on convention Friday.
Opening Session. That’s where Kim and I were so inspired by the dance routines of four Houston Rockets Cheerleaders, that we ran after
them as they made their exit to have our pictures taken with them before they got away. Talk about a FUN run! We hardly noticed the delegates laughing at our mischievous behavior. “Just the good ol’ boys, never meanin’ no harm.”
Photographs and Memories
Quick thinking for moving the post banquet hospitality suite party to the hotel lobby after noise complaints.
Regional RRCA State Representative of the Year.
Received by Ron Macksoud at the Southern Region meeting.
Striders, Houston. RRCA Convention host club. About 65 of its members were involved in putting on a very well-organized event.
Training Programs for New Runners; Scoring Runner & Club Competitions; Rev Your Metabolism Through Diet; Blogs; and Injury Prevention & Treatment for Runners. Among the seminars on convention Saturday.
Urban Adventure. One of three group runs, along with Metro Rail Ride ‘n Run and USA Cross Country Course.
Vulcan Run 10K. Birmingham. Announced as the 2007 RRCA National 10K Championship during the banquet.
Walk Rallye. A kind of “scavenger hunt” through downtown Houston for three-member teams, requiring teamwork to follow directions and
answer questions, while completing the event within a specific time frame.
Continued on page 23
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BASICS OF TRAINING PART II
FOOTNOTES JUNE
Conclusion
TRAINING INTENSITY
We use effort based training based on current fitness level, goal event and event necessary energy systems. We define easy runs as aerobic
runs that use and train all of the energy systems. We define easy pace as an 80% effort or less. 80% effort means the effort is 80% of the
pace you could run the same distance in a race (100% effort) This allows for the needed slowing of pace as the distance increases. We
have computerized tools to simplify determining training and racing paces and heart rates. You can find your easy effort training paces by
going to the Pace Wizard on our Team Oregon website.http://www.teamoregon.com/publications/wizard.php and entering some race times.
If you use a heart rate monitor , you can get that information as well.
Effort can be monitored by keeping track of pace or heart rate or perceived exertion. Pace are and heart rate are better monitors because
they can be measured. We have found (like many studies have shown) that many runners cannot feel effort level. Other coaches have similar effort based tables that are available as well.
Patti Finke M.S., is an exercise physiologist, an RRCA certified running coach and the Chairman of the RRCA Coaching Committee.
Warren Finke is an RRCA certified running coach and the webmaster of a number or running related websites including rrca.org. Both
Patti and Warren have been coaching runners and walkers for over 20 years. They are the authors of "Marathoning Start To Finish" and
numerous articles on training for local, regional, national and international magazines. They have both completed over 170 events marathon distance or longer plus numerous short distance races.
What’s The BIG Idea?
By Sally Young
ABC’s of the Convention Continued
X-Files. Where I am keeping the pictures of the Houston Rockets Cheerleaders.
When Good Eats Go Bad
Double-bacon cheeseburgers,
nachos with greasy, yellow
goo squidded across the top,
and deep-fried Twinkies are
not merely bad eats, it’s a
stupidfest - literally!
Experimental rats at UCLA¹s traumatic brain-injury center
were fed diets that mimic the American fare of high fat
(39%), high sugar (40%) (HFHS); while the control rats ate
chow low in fat (13%), high in complex carbs (59%). After
2 months, the HFHS rats took longer to learn the water maze.
After 12 months, they had less than half the brain proteins
that are associated with learning and memory of the control
group.
Yasso. Bart. Runner’s World race and event promotion director.
His outgoing and wacky personality is a perfect fit for the job.
He really loves what he does. Bart still managed to milk a lot
of laughs from the same slide show he has presented for the
past several RRCA conventions. I think I have convinced him
to change it up a bit next year. He called me “crazy.” Coming
from him, that is the ultimate compliment.
Zealand, New. Home country of husband and wife banquet cokeynote speakers, Kathrine Switzer and Roger Robinson, who
covered the history of the marathon. Switzer was the first female to officially enter and run the Boston Marathon. I had not
heard the story about a race official trying to forcibly remove
her from the race. Robinson is senior writer forRunning Times.
Ron Macksoud enjoying the 49th Annual RRCA Convention
Diminished brainpower may stem from insulin-resistance, a
pre-diabetic disorder that can result from a steady intake of
fatty and sugary foods. Insulin escorts glucose across the
cell membrane for conversion to energy. Without properly
functioning insulin, the cells simply starve to death, most
notably, brain cells.
Carol Greenwood at the University of Toronto has had
numerous studies that indicate the loss of intelligence with
HFHS diets. Additionally, insulin-resistant people who
already have poor cognitive skills get worse after they
consume a sugary snack. The spike in blood sugar causes a
cascade of oxidative reactions. Various components of that
cascade may contribute to cognitive deficits, says Greenwood (Sci News March 4, 2006).
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