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Frequently Asked Questions (FAQS);faqs.486 Merino (wool) From a "breed of fine-wooled white sheep originating in Spain and producing a heavy fleece of exceptional quality." I guess you could treat this as normal 100% wool. Thermax An improvement on Polypro. The big advantage is heat resistance so you can put it in the dryer. Balance that against the extra cost. CoolMax This stuff seems more like a plastic bag than the revolutionary wicking material it is advertised as. Dacron Trademark name for Dupont polyester. Woven fabric made from dacron is similar to nylon ripstop or taffeta, but not as stretchy. Many of the better clothing insulations are made from dacron. They are usually refered to by more specific trademark names, like quallofil, hollofil, polarguard, and dacron-88. Lycra Used for its stretch, mostly a warm weather (>65 degrees) thing. GoreTex A teflon based membrane with microscopic holes. Gortex's claim to fame is that it will let water vapor (from perspiration) through, but not liquid water (rain). It blocks wind fairly well too. The membrane is delicate, so it always comes laminated between 2 layers of other material. It does not breathe enough. There are less expensive alternatives. Polypropylene Does not wick very well. Can be uncomfortable. Troublesome to care for (e.g. can pill badly) Will keep you fairly warm if soaked. Not very wind resistant. Melts in the dryer. Capilene Wicks moisture away. Very comfortable. Comes in different weights for more/less warmth. [lots of favorable things about it... only really unfavorable thing is the co$t] 60/40 cloth - This is a cloth with nylon threads running one direction, cotton in the other. It was the standard wind parka material before Goretex came along, and is considerably less expensive. Good wind resistance, fairly breathable. Somewhat water resistant, especially if you spray it with Scotchguard, but won't hold up to a heavy rain. =========================================================================== Cross-Training =========================================================================== General Information --------------------------------------------------------------------------- Dead Runners Society (Christopher Mark Conn sascmc@UNX.SAS.COM) The Dead Runners Society is a discussion group for people who like to talk about running. The group is very informal and social and we all try to encourage each other in our running programs. We talk about everything related to running, from meditation to marathons. We currently have about 300 members around the world. To join send email to: dead-runners-request@unx.sas.com --------------------------------------------------------------------------- Terminology Pronation/Supination (Thomas Page page@ficus.cs.ucla.edu) "Over" pronation describes a minor misalignment of the leg's forward swing that causes the footstrike to be skewed to the inside of the heel. (Jim Horalek) "Over" supination is the reverse - impact is shifted toward the outside of the heel. (Jim Horalek) Pronation and supination describe natural and normal motions of the foot during the walking or running stride. In a normal stride, the outside portion of the heal strikes the ground first. The foot pronates to absorbe shock. That is, it rolls inward. At the end of the stride, the foot re-supinates -- rolls outward-- on push-off. What the previous writer (Jim Horalek horalek@alliant.com) is defining is `over pronation', and `over supination'. These are excesses of the normal motions. Note that over pronation is fairly common and many shoes are designed to counteract this. Over supination is very rare. Most people who think they over supinate probably just under pronate. Some people who think they over pronate may in fact pronate a normal amount, but fail to re-supinate sufficiently at the end of the stride. --------------------------------------------------------------------------- Calorie/Energy Count (Kenrick J. Mock mock@iris.ucdavis.edu) Here is a little table adapted from "Beyond Diet...Exercise Your Way to Fitness and Heart Health" by Lenore R. Zohman, M.D. Energy Range = Approx. Calories Per Hour Energy Range Activity Conditioning Benefits ------------ ---------- --------------------- 72-84 Sitting, Conversing None 120-150 Strolling, 1 mph Not strenuous enough to produce Walking, 2 mph endurance unless your exercise capacity is very low 150-240 Golf, power cart Not sufficiently taxing or continuous to promote endurance. 240-300 Cleaning windows, Adequate for conditioning if Mopping floor, carried out continuously for vacuuming 20-30 minutes Bowling Too intermittent for endurance Walking, 3mph Adequate dynamic exercise if Cycling, 6mph your capacity is low Golf, pulling cart Useful if you walk briskly, but if cart is heavy isometrics may be involved. 300-360 Scrubbing floors Adequate if carried out in at least 2 minute stints Walking, 3.5 mph Usually good dynamic aerobic Cycling, 8 mph exercise Table tennis Vigorous continuous play can Badminton have endurance benefits. May Volleyball aid skill. Tennis, doubles Not beneficial unless there is continuous play for at least 2 minutes at a time. Aids skill. 360-420 Walking, 4mph Dynamic, aerobic, beneficial. Cycling, 10mph Skating should be continuous. Skating 420-480 Walking, 5mph Dynamic, aerobic, beneficial. Cycling, 11mph Tennis, singles Benefit if played 30 minutes or more with an attempt to keep moving Water Skiing Total isometrics 480-600 Jogging, 5 mph Dynamic, aerobic, endurance Cycling, 12mph building exercise. Downhill skiing Runs are usually too short to promote endurance significantly. Paddleball Not sufficiently continuous for aerobic benefits. 600-660 Running, 5.5 mph Excellent conditioner. Cycling, 13 mph Above 660 Running, 6 or more mph Excellent conditioner Handball, Squash Conditioning benefit if played 30 minutes or more. Swimming (wide Good conditioning exercise caloric range) --------------------------------------------------------------------------- Calories burned by running (Rob Lingelbach rob@xyzoom.info.com) Here is a table I clipped from Runner's World last year; the source listed is "Exercise & Physiology" (Lea & Febiger, 1986). At 70% of max. Pace (minutes per mile) 12:00 10:43 9:41 8:46 8:02 7:26 6:54 6:26 6:02 Weight (lbs) Calories burned per hour running 100 400 450 500 550 600 650 700 750 800 119 432 486 540 594 648 702 756 810 864 128 464 522 580 638 696 754 812 870 928 137 496 558 620 682 744 806 868 930 992 146 528 594 660 726 792 858 924 990 1056 154 560 630 700 770 840 910 980 1050 1120 163 592 666 740 814 888 962 1036 1110 1184 172 624 702 780 858 936 1014 1092 1170 1248 181 656 738 820 902 984 1066 1148 1230 1312 190 688 774 860 946 1032 1118 1204 1290 1376 199 720 810 900 990 1080 1170 1260 1350 1440 207 752 846 940 1034 1128 1222 1316 1410 1504 216 784 882 980 1078 1176 1274 1372 1470 1568 225 816 918 1020 1122 1224 1326 1428 1530 1632 234 848 954 1060 1166 1272 1378 1484 1590 1696 --------------------------------------------------------------------------- Fat burning primer (Ramesh K. Sitaraman rks@phoenix.princeton.edu) (Thomas Page page@ficus.cs.ucla.edu) There seems to be a lot of debate and a few misconceptions about Fat burning, Stamina etc. Here are a few basics. They are based on standard scientific sources. 1. There are 3 sources of energy : Muscle glycogen, Liver Glycogen, Fat (triglycerides). There is also blood glycogen, which is what the brain runss off. 2. During excercise the glucose and fatty acid in the blood is utilised. Fatty acid in blood stream is utilised in preference to glucose for various reasons. (There are organs like the brain that can use only one energy source : glucose). Tom: Muscle glycogen is used before blood or liver glycogen. When you carbo load before a race, you are packing in the muscle glycogen. You only have a few minutes supply of blood glycogen once you start using that for running. 3. Then why can't we run on fat FOREVER ??? Because the fatty acid concentration in blood can never be much. In fact, it seldom exceeds (in Molars) the concentration of Glucose !!! Why this "transportation problem" for fats ?? There ain't much Albumin to transport the fat and fat in excess in blood stream will deposit on viens constrict and more directly cause blood clots and kill you !!! Tom: Noakes' book "Lore of Running" phrases it as "fat burns in a glycogen flame." Even a lean marathoner has a virtually unlimited supply of fat. But you are limited in your ability to mobilize the fat from the stores (fat deposits you know where), and you have the limited amount of glycogen needed to burn along with the fat. 4. As you workout aerobically, the fat acids start increasing in concentration in the blood stream. SO LONGER YOU WORK OUT THE GREATER PERCENTAGE OF WHAT YOU BURN IS FAT ! But remmeber that the fat concentration cannot go up too much. Only about 50 percent of your energy can come from fat. 5. So what happens if I run out of glucose ? Can I run on fat ? Very Very painfully perhaps. Your rate of glycogen usage is a complex function of your running efficiency, what percentage of VO2max you run (typically 85% for an all out marathon), what your VO2max is, how much glycogen you are able to store in your muscles, your state of fitness, etc. 6. Only long sustained exercise ( 30 -40 mins) is guaranteed to burn fat (see fat mobilisation etc above). Tom: During the first 10 minutes of exercise, you burn almost exclusively glycogen. From 10-30 minutes, you gradually increase the percentage of energy from fat, and hit a plateau between 30 and 40. So, keep running beyond 30-40 and you will keep burning a maximum amount of fat. The real magic of the 30-40 minute range is that if you stop running there, you will continue to burn a large percentage of fat, for several hours. 7. Some person said doing exercise with breaks as being better for burning fat. Not true. Neither does it build stamina. (Doing intervals to build stamina is fine. But it should not constitute more than small fraction of your total excercise duration. Most of it should be of the long continous endurance building type.) Tom: For the reason stated above, taking short breaks will not cause you to stop burning fat. If by taking walking breaks in the middle of your long runs you can keep going significantly longer, then taking walking breaks will increase the fat you burn. Also, if you are training for a marathon, you need to get in those 3+ hour runs. If you need a couple of walking breaks to keep going that long, you are better off taking them than quitting at 16 miles. Of course, if you can't run continuously for 3+ hours what you are concerned about is finishing the marathon, not racing it fast, so by all means take walking breaks. If you want to get fast, train until you don't have to walk. --------------------------------------------------------------------------- Conversion chart (Jack Berkery BERKERY@CRDGW2.crd.ge.com) 1 yard = .9144 meter 100 yards = 91.4400 meters 220 yards = 201.1680 meters 440 yards = 402.3360 meters 880 yards = 804.6720 meters 1 meter = 1.094 yards 100 meters = 109.400 yards 200 meters = 218.800 yards 400 meters = 437.600 yards 800 meters = 875.200 yards 1 mile = 1.609 Kilometers 1 mile = 1760 yards = 5280 feet 1 Kilometer = .6214 miles = 1094 yards = 3281 feet Kilmoeters to miles Miles to Kilometers ------------------------------------------------------ 1 km = .6214 miles 1 mile = 1.609 km 2 km = 1.2418 miles 2 miles = 3.218 km 3 km = 1.8642 miles 3 miles = 4.827 km 4 km = 2.4856 miles 4 miles = 6.436 km 5 km = 3.1070 miles 5 miles = 8.045 km 6 km = 3.7284 miles 6 miles = 9.654 km 7 km = 4.3498 miles 7 miles = 11.263 km 8 km = 4.9712 miles 8 miles = 12.872 km 9 km = 5.5926 miles 9 miles = 14.481 km 10 km = 6.2140 miles 10 miles = 16.090 km 11 km = 6.8354 miles 11 miles = 17.699 km 12 km = 7.4568 miles 12 miles = 19.308 km 13 km = 8.0782 miles 13 miles = 20.917 km 14 km = 8.6996 miles 14 miles = 22.526 km 15 km = 9.3210 miles 15 miles = 24.135 km 20 km = 12.4280 miles 20 miles = 32.180 km 25 km = 15.5350 miles 25 miles = 40.225 km 30 km = 18.6420 miles 1 marathon = 26 miles + 385 yards = 42.186 km --------------------------------------------------------------------------- Fluid replacement (2 personal methods) As an ultramarathoner, trail runner fluid replenishment etc. is quite important. My findings, based on personal experience, is that in 90+ degree weather I use a liter per hour on a one hour run - and that is carrying the water with me. If you are not running enough distance, dont be concerned about energy type drinks, and you probably don't lose enough salts to need electrolytes. But your system will absorb more fluid faster is it is hypotonic and cool. If you guys are always running for 45 minutes or an hour in HOT weather - I would really suggest carrying water. When you realize your dehydrated its TOO late - and it takes longer to replenish fluids than it does to lose them. (Milt Schol milts@mse.cse.ogi.edu) I prepare for a run with about 24-30 ounces of lukewarm water within 3 hours of the run. As for after the run, if it was particularly strenuous (and in the 85+ and humid Pittsburgh weather of late, the runs have been strenuous for me), within 10-15 minutes following the run, I take ~10-15 ounces of room-temperature, diluted Exceed (about 2 parts Exceed to 3 parts water). I follow that with about 24-30 ounces of room-temperature water over the next hour or two. (Barbara Zayas bjz@sei.cmu.edu) --------------------------------------------------------------------------- Road race facts NOTE INCLUDE: TAC sanction vs TAC certification requirements, Km to mile equivalent distances etc. --------------------------------------------------------------------------- Second Wind (Newsweek July 27, '92 Reproduced without permission) If an Olympian experiences a second wind, it's probably a sign that he isn't in a great shape. Scientists are divided over whether a second wind is purely psychological - the athlete "willing" himself forward. But if it has a physical basis too, the sudden feeling of "I can do it!" right after "I want to die" probably reflects a change in metabolism. The body gets energy by breaking down glucose, which is stored in muscles. This reaction releases lactic acid, which the body must burn in order to prevent a lactic-acid buildup that causes cramps. Burning lactic acid requires oxygen. If the body does not breathe in enough oxygen; the runner experiences oxygen debt: the heart beats more quickly; the lungs gasp; the legs slow. The second wind, says physicist Peter Brancazio of Brooklyn College, may come when the body finally balances the amount of oxygen coming in with that needed to burn the lactic acid. (When burned, lactic acid is transformed into sweat and carbon dioxide.) Why doesn't everybody get a second wind? Couch potatoes don't push themselves past oxygen debt; true Olympians have enough lung capacity and cardiovascular fitness to avoid oxygen debt in the first place. --------------------------------------------------------------------------- Soda Pop (Paulette Leeper pleeper@wtcp.DaytonOH.NCR.COM) Q: Does anyone have any opinions on Soda pop as a drink in General. I find the CAFFEINE in soda to be irritating and DEHYDRATING, so, IMHO, drinking soda with caffeine (regardless of whether or not it contains sugar or aspartame) defeats the purpose of quenching thirst. It's much like drinking beer to quench thirst... it FEELS good, and TASTES good, but as a mechanism for hydration, it does the exact opposite. --------------------------------------------------------------------------- Computer log software (Jack Berkery berkery@emmax5crd.ge.com) There is a Shareware program in the WUSTL archives available through anonymous ftp. (also on other archive sites) Look into ../msdos/database/joggr105.zip I didn't exactly like it but it may suit your style. It works with CGA/EGA/VGA graphics. Don't know how it functions under windows. =========================================================================== Hashing From: Dweezil the Butt Beaker <daveo@theopolis.orl.mmc.COM> Subject: Rules of Hashing (one version, re: Rule Six) Organization: Orlando Hash House Harriers X-Hhh: A Drinking Club With A Running Problem. X-Hhh-Motto: If you have half a mind to hash, that's all you need. X-Hhh-Philosophy: Carpe Cerevisiam X-Oh3-Motto: We get drunk, we get naked, we give hashing a bad name. X-O2H3-Motto: We have beer, we have cookies, we give hashing a nice name. X-Dbh3-Motto: Daytona Beach Hash House Harriers never run out of beer. X-Dbh3-Motto: We have beer before, during, and after the hash. The Hash House Harriers is a running/drinking/social club which was started by bored expatriates in Kuala Lumpuer, Malaysia in 1938. ("Hash House" is the nickname of the restaurant/bar to which they retired for food and beer after a run.) Hashing is based on the English schoolboy game of "Hare and Hounds"; a Hash is a non-competitive cross-country run set by one or more runners called hares. The hares run out in advance of the other runners (the pack of hounds), and set a course marked by white flour, toilet paper, and/or chalk marks. Hash Rules ---------- 1. A HASHMARK is a splash of flour used to mark the trail. The pack should call out "On-On" when they see a hashmark. Blasts on horns, whistles, and other noise makers are encouraged. Hounds asking "RU?" (are you on trail?) of the FRB's (Front-Running Bastards) should be answered "On-On", which means they are on trail, or "Looking", which means they`ve lost the trail. 2. ARROWs, or several closely spaced hashmarks, are used to indicate change of trail direction. Hound should use arrows different from those used by the hares as necessary to assist hounds further back in the pack. 3. A CHECKMARK is a large circled X, or a circle with a dot at its center (fondly known as a "Titty Check"). Checkmarks indicate that the trail goes "SFP"; that is, the pack must search for true trail. Hounds should call out "Checking" when they see a checkmark. (Checking IS NOT Looking!) 4. A Backtrack is three lines chalked or drawn in flour across the trail, indicating a false trail. The pack, upon encountering a backtrack, calls out "On-Back" or "Backtrack", and goes back to the last checkmark to find true trail. Sometimes a hound will draw an arrow with a backtrack sign at the checkmark to identify the false trail for the rest of the pack. A CHECKBACK is a devious variation of the checkmark/backtrack. A checkback is a CB followed by a number. For example, a "CB 5" means to backtrack five hashmarks, then look for true trail as one would at a check. Also known as a COUNTBACK. A WHICHWAY is two arrows, only one of which points toward true trail; no hashmarks will be found in the other direction. 5. Tradition requires a DOWN-DOWN (chug-a-lug) of a beer after a hasher's virgin hash, naming hash, and other significant occasions, e.g., 25th hash, 50th hash, etc. A Down-Down is also in order for hares, visitors, and for any other reason that can be thought up. While frowned upon as "alcohol abuse", it is permissible for non- drinkers to pour the beer over their head; a soda Down-Down may also be elected. The primary consideration of the Down-Down is that once the mug leaves the drinker's lips, it is turned upside-down over the head. 6. THERE ARE NO RULES. =========================================================================== Interval training (micbrian@ubvmsb.cc.buffalo.edu) First off, keep in mind that the interval part of the run is the rest part. This is where your body recovers and strengthens itself. Secondly, say your goal is to run an 8 minute/mile 10k. Start your intervals by doing 5X400m at a little under 2 minutes per rep. You'll see that an 8min mile is a 2min 400, so to better that, you run a little faster, as I said. Walk or jog between the rep (this is the interval). Remember to keep with what you started at. If you jogged to rest, don't walk during the next interval. Intervals should be challenging, but not defeating. If you are having problems maintaining your form during the course of the whole run, you are doing too much. You should feel good at the end of your run, not ready to drop dead. Remember to warmup and cool down sufficiently before and after intervals. 10 minutes of jogging is suggested. Other things to remember: you can customize intervals to achieve different things. For example, to increase endurance, you can decrease your interval while running the same rep. Or you can increase the rep and still do the same interval. You can work on speed by running faster reps. There are other variations as well, but I don't remember all of them. Lastly, make sure you have a good aerobic base when you start, and don't do too much too fast. You can tire your muscles out, and it will take a while to recover. Your goal is to exercise your fast twitch muscles, those used for speed. I've been doing intervals for about 2 months now, and it has made a difference. The first race I ran after starting intervals, my time dropped by about 15 seconds. I have a race tomorrow, and am hoping to improve on that. I also notice I have more pep in my regular workouts. I get out there, and once I'm warmed up, my body wants to run fast. =========================================================================== Legs Sore knees (Elizabeth Doucette ead@tmsoft.uucp) When running (also walking, and cycling), the inner most quad. muscle (inner part of thigh) does not get exercised as much as the other three quad. muscles of the thigh. If this inner muscle isn't strengthened by specific exercises, an imbalance of the muscles may occur. This can cause irritation of the underside of the kneecap (chondromalacia patellae) because the imbalance of the muscles can pull the kneecap towards the outside of the leg. I believe there is a groove in the underside of the kneecap that rides on a ridge of bone in the knee. If the kneecap is pulled to the outside of the leg, the groove will want to move in a slightly different direction than the ridge of bone. This can cause the groove to become irritated. I had chondromalacia patellae for a long time (and many of my running friends did too) but I haven't had problems since I've been doing specific exercises for my inner quad. muscle. It is tedious and boring but it works. I haven't had knee problems for about 3 years now :-). I should do this every day, whether I work out or not, but I don't always. If I feel any discomfort at all in my knees, I make sure I'm more diligent with this exercise and the discomfort always disappears. I'm always able to prevent a problem now. The exercise is just a leg raise with the foot flexed and pointing away from the body. With this exercise make sure that your back is supported. As your quad. muscles fatigue, there is a tendency to help out with your back muscles. You may not realize that you're doing this until you notice later that your back is a little sore. Sitting on the floor, bend one leg (like you're going to do a sit-up), bringing the knee towards the chest. The other leg is straight. Place your hands behind you on the floor to support your back. You can vary this by leaning against a wall and hugging your knee to your chest with both arms. YOUR CANNOT BE TOO CAREFUL WITH YOUR BACK. For ease of explanation, start with your right leg being straight and flex your foot (bring your toes towards your head, as opposed to pointing them away from you). Turn your leg to the right, so that your toes and knee are pointing to the right as far as possible. The position of the foot is important because it helps to isolate the inner quad. muscle. Now, do leg raises. When I started I could only do 10 or 20 before I needed to rest. Don't do the leg raises too quickly because technique is more important than speed. I now do three sets, each leg of 60 repetitions (alternating legs after each set) for a total of 180 per leg. It takes me about 10 minutes. You can tell if your muscle is getting fatigued because it will start to quiver. Don't push it, change legs. Keep note of how many repetitions you do before you get fatigued and try to increase the repetitions next time. Compare you to you, not to others. Leg presses used to bother my knees. Now that I'm doing leg raises, the leg press doesn't bother me any more. Technique is important when doing leg presses. (Technique is probably more important than the fact that I'm doing leg raises). Make sure that the seat is forward far enough, so that when you press you cannot lock your knee. This makes the initial position feel too cramped. My knees feel too close to my chest. But it works for me and for others (both men and women) that I work out with. Nautilus equipment uses a cam system, such that there is less resistance on your knees in the initial, starting position, so there is less chance of injury. -- Yonson Serrano yserrano@us.oracle.com -. .- Xref: bloom-picayune.mit.edu rec.running:6187 news.answers:4762 Path: bloom-picayune.mit.edu!enterpoop.mit.edu!snorkelwacker.mit.edu!stanford.edu!ames!olivea!gossip.pyramid.com!pyramid!oracle!unrepliable!bounce From: yserrano@us.oracle.com Newsgroups: rec.running,news.answers Subject: rec.running FAQ part 2 of 3 Summary: This posting contains a list of Frequently Asked Questions and interesting information about running. Message-ID: <1992Dec22.230854.16169@oracle.us.oracle.com> Date: 22 Dec 92 23:08:54 GMT Sender: usenet@oracle.us.oracle.com (Oracle News Poster) Reply-To: yserrano@us.oracle.com Followup-To: rec.running Organization: Oracle Corp., Redwood Shores CA Lines: 798 Approved: news-answers-request@MIT.Edu Originator: yserrano@wrpyr4.us.oracle.com Nntp-Posting-Host: wrpyr4.us.oracle.com 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.