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Frequently Asked Questions (FAQS);faqs.489



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

BICYCLE SITUP

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

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

GLUTEOUS MAXIMUS --THE BUTT

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

===========================================================================
Sweat (Sam Henry [e-mail])

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

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

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

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

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

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

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

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

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

EDITORS NOTE: I have an article from the net on a glycerol study.  It
is the same article found in the July-August 1992 issue of RUNNING
RESEARCH NEWS. "Glycerol Lowers Heart Rates and Helps Cool Runners'
Bodies in Recent Nex Mexico Tests" Email me for a copy.

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

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

COLD-WEATHER

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

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

HOT-WEATHER

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

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

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

WIND

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

RAIN

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

HIGH ALTITUDES

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

Running on cold, rainy days (Brendan Leitch [e-mail])

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

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

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

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

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

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

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

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

QUESTIONS

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Some Race Dates (Matt Mahoney [e-mail])

OUT OF STATE RUNNING

31 Dec, New York NY, Runner's World Midnight 5 mile, 212-860-4455.


MARATHONS AND ULTRAS

9 Jan, Charlotte (NC) Observer Marathon, 704-358-KICK.

16 Jan, New Orleans LA, Mardi Gras Marathon, 1/2 Marathon, 5K, 504-
482-6682.

16 Jan, Miami, Metro-Dade Marathon, 1/2 Marathon, 5K, 800-940-4RUN.

24 Jan, Middlesex County, NJ, TAC certified marthon, 908 846-2739
        Raritan Valley Marathon, 10:00am
        Application: Martin Dolphin, RVRR, PO Box 1197
        Edison, NJ 08818-1197
    [e-mail]

13 Feb, Columbia SC, Carolina Marathon.

21 Feb, Melbourne, Space Coast Marathon (see LOCAL RUNNING), 407-
255-9634 N.

27 Feb, Townsend TN, Smokey Mt. Marathon.

27 Feb, Pensacola, Blue Angel Marathon, 904-452-4391.

6 Mar, Aberdeen MD, Last Train to Boston Marathon, 301-661-6099.

6 Mar, Arkansas Marathon, Booneville, 501-675-2666.

20 Mar, Virginia Beach VA, Shamrock Sportsfest Marathon, 8K, 804-
481-5090.

20 Mar, Nashville TN, Music City Marathon, 1/2 Marathon, 615-889-
1306 N, 343-7406 D.

3 Apr, Ellerbe Springs (NC) Marathon, 919-895-9590.

5 June, Cairo WV, Ridge Runner Marathon, 10 mi, 304-643-2931.

4 July, Lake Junaluska NC, Fireworks Marathon, 800-222-4930.

10 July, Boone NC, Grandfather Mt. Marathon, 704-264-7528.


TRIATHLONS

DUATHLONS

--
                              Yonson Serrano
                          [e-mail]

                        -.                       .-
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Summary: FAQs with Answers for the Rialto - rec.org.sca and mailing
    list [e-mail].  The Society for Creative Anachronism is
    an organization that studies the Middle Ages and Renaissance, and
    recreates those parts we find most interesting.
X-Last-Updated: 1992/12/01

Archive-name: sca-faq/part01
Last-modified: 11/23/1992

                   rec.org.sca and [e-mail] FAQ
                                     or
                  Questions Frequently Asked on the Rialto
                  ----------------------------------------

Certain topics come up again and again on the Rialto.  They are good
questions, but each time they recur much net bandwidth and reader time is
spent on repetitive responses and corrections to incorrect or incomplete
answers.

This article, which is posted in several parts on a regular basis,
attempts to cover these common topics definitively and succinctly, so
that discussion doesn't get bogged down in the repetition.  The complete
Frequently Asked Questions (FAQ) list is available via FTP from
pit-manager.mit.edu in directory /pub/usenet/rec.org.sca.  Those without
FTP access should send e-mail to [e-mail] with "send
usenet/news.answers/finding-sources" in the body to find out how to do
FTP by e-mail.

For more complete introductions to the SCA, see the recurring postings
"Come on in -- the water's fine" (by Hal Ravn [[e-mail]] ) and
"Life in the Current Middle Ages." (by Arval Benicour
[[e-mail]] ).

-------------------------------------------------------------------------
Table of Contents  (Items changed since last posting marked with *)

Part 01:
  Section 1:  The Rialto.
*    1.1  What is the Rialto?  What's it for?
     1.2  Why is it called the Rialto?
     1.3  How do I post to the Rialto?
     1.4  What is the SCA Digest?  How do I get on/off it?
     1.5  Where can I get back issues of the Digest?
     1.6  Why do I see the answers before the questions?
     1.7  Am I allowed to publish Rialto postings in our newsletter?

Part 02:
  Section 2:  Other SCA electronic sources.
     2.1  Are there other SCA mailing lists?
     2.2  Are there archives of SCA information?
     2.3  Does anyone have a contact in...?
     2.4  What are the Rolls Ethereal?
     2.5  What's this alt.sca I found?

Part 03:
  Section 3:  Miscellaneous questions.
     3.1  What does AS stand for?
     3.2  Other abbreviations.
     3.3  Why don't we have a badge for all the Rialto people...?
     3.4  What is Period?

  Section 4:  Recurring events.
     4.1  What is Pennsic?  When is Pennsic?
     4.2  What is Estrella?  When is Estrella?
     4.3  What is Lilies?  When is Lilies?

  Section 5:  How do you join the SCA?

Part 04:
  Guide to Posting Style.

-------------------------------------------------------------------------
Section 1:  The Rialto.

1.1  What is the Rialto?  What's it for?

        The Rialto consists of a Usenet newsgroup, (rec.org.sca) which is
    propagated to thousands of machines world-wide, and an electronic mail
    digest (the SCA Digest), which is produced on a badly overworked
    machine at MIT, and mailed directly to hundreds of people, also
    world-wide.  We are also connected to Fidonet and other BBS networks.
        The Rialto exists to discuss topics of interest to the Society
    for Creative Anachronism.  The SCA is a non-profit, educational
    organization of people that study the Middle Ages and Renaissance, and
    recreate those parts we find most interesting.

1.2  Why is it called the Rialto?

        The Rialto is named for a marketplace in Venice in the vicinity of
    the Rialto bridge.  As people gathered there to gossip and exchange
    ideas, so do we gather here.

1.3  How do I post to the Rialto?

        Check with your local system administrator or sysop for
    instructions for your exact machine and software.  Generally, you
    either post a message to the newsgroup rec.org.sca, or send mail to
    [e-mail].  See Part 3 of this posting for guidelines to
    posting style.

1.4  What is the SCA Digest?  How do I get on/off it?

        The SCA Digest is the electronic mail version of the Rialto.  One
    can subscribe and unsubscribe by sending email to
    [e-mail], requesting your addition to or deletion
    from the list.  Expect this to take up to a week - the people running
    the Digest are volunteers with other work to do.  If you read
    rec.org.sca, there is no need for you to subscribe to SCA-Request, as
    messages are gatewayed in both directions.

1.5  Where can I get back issues of the Digest?

        You may ask for back issues of any digests by writing to
    [e-mail] and specifying the date(s)/number(s) of the
    issue you want mailed to you.  That address is serviced by overworked
    humans so expect any request to take up to a week to process.  Please
    be reasonable about the number of back issues you request.
    ("Everything up to now" is *not* reasonable :-)

1.6  Why do I see the answers before the questions?

        The short answer is that messages propagate from one system to
    another at varying speeds, and therefore an answer posted on a
    well-connected machine may arrive at a less-well-connected machine
    before the question does.  The longer answer requires paying attention
    to the fact that the Rialto is both a Usenet newsgroup and a mailing
    list, and the gateway between them is another place where the ordering
    of messages can be scrambled.  There is nothing that can easily (read
    cost-effectively) be done about the scrambling of message order (it
    would require a complete redesign of the Usenet newsgroups, just to
    start with) so please don't ask.  This message scrambling, by the way,
    is a good reason to paraphrase or quote just enough of the message you
    are answering to make clear what you are talking about.

1.7  Am I allowed to publish Rialto postings in our newsletter?

        The legalities of copyright ownership in an electronic medium
    are currently murky.  In countries that are signatories to the Berne
    Convention (which includes the USA and Canada), text is copyrighted
    from the moment of creation. However,  text submitted to newsgroups
    and digests _may_ be different, as it is intended for a wide
    distribution. There is no clear answer in the USA at the present
    time.  The polite thing to do, regardless of whether a lawyer would
    tell you it is necessary, is contact the author(s) of the article(s)
    in question, and ask for permission to publish.  Abide by their
    wishes.  Assuming permission is given, you (or your chronicler)
    probably want to save a hardcopy of the message giving you
    permission.

                  ---------- End of Part 01 ----------

========================================================================
Thanks to all who have contributed to this article.

This article is a work in progress.  If you have other topics you'd like to
see included, send me email with the question(s) and your suggested
answer(s).  If you have comment on the items included, please send me
(polite) email.

          PLEASE DO NOT COMMENT ON THIS ARTICLE ON THE RIALTO! ! !

The whole point of this effort is to reduce traffic.  I will summarize
comments sent to me, if it seems necessary.

*--------------------------------------------------------------------*
* Robyyan Torr d'Elandris  Kapellenberg, Windmaster's Hill  Atlantia *
*--------------------------------------------------------------------*
* Dennis R. Sherman               Triangle Research Libraries Network *
* [e-mail]       Univ. of North Carolina - Chapel Hill *
*--------------------------------------------------------------------*
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Message-ID: <sca-faq/[e-mail]>
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NNTP-Posting-Host: pit-manager.mit.edu
Summary: FAQs with Answers for the Rialto - rec.org.sca and mailing
    list [e-mail].  The Society for Creative Anachronism is
    an organization that studies the Middle Ages and Renaissance, and
    recreates those parts we find most interesting.
X-Last-Updated: 1992/12/01

Archive-name: sca-faq/part02
Last-modified: 09/14/1992

                   rec.org.sca and [e-mail] FAQ
                                     or
                  Questions Frequently Asked on the Rialto
                  ----------------------------------------

This article is part 2 of the complete Frequently Asked Questions
posting for the Rialto.  An introduction and table of contents are
included in part 1.  The complete Frequently Asked Questions (FAQ) list
is available via FTP from pit-manager.mit.edu in directory
/pub/usenet/rec.org.sca.  Those without FTP access should send e-mail to
[e-mail] with "send usenet/news.answers/finding-sources"
in the body to find out how to do FTP by e-mail.

For more complete introductions to the SCA, see the recurring postings
"Come on in -- the water's fine" (by Hal Ravn [[e-mail]] ) and
"Life in the Current Middle Ages." (by Arval Benicour
[[e-mail]] ).

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