NetNews Usenet Archive 1992 #16

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Xref: sparky rec.running:1998 news.answers:2285 Newsgroups: rec.running,news.answers Path: sparky!uunet!europa.asd.contel.com!darwin.sura.net!wupost!cs.utexas.edu!csc.ti.com!tilde.csc.ti.com!fstop.csc.ti.com!osage!serrano From: yphotons@athena.mit.edu Subject: rec.running FAQ part 1 of 2 Message-ID: <1992Jul29.135641.15047@csc.ti.com> Followup-To: rec.running Summary: This posting contains a list of Frequently Asked Questions and interesting information about running. Originator: serrano@osage Sender: usenet@csc.ti.com Nntp-Posting-Host: osage Reply-To: yphotons@athena.mit.edu Organization: Texas Instruments Date: Wed, 29 Jul 1992 13:56:41 GMT Approved: news-answers-request@MIT.Edu Lines: 935 Archive-name: running-faq/part1 Posting-Frequency: monthly Revision: 0.3 07/25/92 12:52:50 Answers to REC.RUNNING FAQ and Interesting Information The following posting contains the answers to frequently asked questions posed to rec.running and interesting information that runners might find useful. Answers include the name and email address of the author. If no author is listed, I'm the guilty party. If you're the author and I've misspelled your name or have the wrong email address, let me know and I'll fix it. If you feel that I've left something out of the list, or if you find something thats inaccurate, please let me know. I've tried to summarize opposing viewpoints on highly emotional issues so let me know if I have mis-stated the viewpoints. Yonson Serrano yphotons@athena.mit.edu =========================================================================== Quick Index: * means section hasn't been written yet. ! means updated since last FAQ. + means new section. Avoiding Dogs ! Books and Magazines + Clothes (Winter/Summer) Clothing Materials * Cross-Training * General Information Dead Runners Society ! Terminology (e.g. overpronation, oversupination) Calorie/energy count Calories burned by running + Fluid replacement * Road race facts + Second Wind Hashing Legs Sore Knees + Leg Massage ! Mail Order Addresses * Marathon * Facts * Training for one ! Major Marathons (e.g. Boston, LA, New York) Medical / Injuries Achilles tendinitis (incomplete) Shin splints ! Side stitches + Lactic Acid Loose bowels Nutrition and Food Nutrition primer Powerbars + Orienteering Running Clubs & Organizations * Running During Pregnancy HELP HELP * Shoes (Not yet written) Stretching + Weather (cold, hot, wind, rain, altitude) Specific Questions Answered: + (1) Is it better to run in the morning or evening? + (2) Should I run when I have a cold/fever? + (3) How often should I run? (4) Which of the 8 lanes on a US track is actually the '1/4 mile' one? (5) I have started running after having my baby and I am curious to know if any one has some stomach exercises? NOTE: Articles which contain words surrounded by asterisks, indicate they have been modified, usually changing instances of "bicyclists" to "runners". *************************************************************************** ******************************* START ************************************* *************************************************************************** =========================================================================== Avoiding Dogs (Arnie Berger arnie@hp-lsd.COL.HP.COM) [Ed. note: Originally posted to rec.bicycles - but it applies here as well] There are varying degrees of defense against dogs. 1- Shout "NO!" as loud and authoritatively as you can. That works more than half the time against most dogs that consider chasing you just good sport. 2- Get away from their territory as fast as you can. 3- A water bottle squirt sometimes startles them. If they're waiting for you in the road and all you can see are teeth then you in a heap o' trouble. In those situations, I've turned around, slowly, not staring at the dog, and rode away. "Halt" works pretty well, and I've used it at times. It's range is about 8 feet. I bought a "DAZER", from Heathkit. Its a small ultrasonic sound generator that you point at the dog. My wife and I were tandeming on a back road and used it on a mildly aggressive German Shephard. It seemed to cause the dog to back off. By far, without a doubt, hands down winner, is a squirt bottle full of reagent grade ammonia, fresh out of the jug. The kind that fumes when you remove the cap. When I lived in Illinois I had a big, mean dog that put its cross-hairs on my leg whenever I went by. After talking to the owner (redneck), I bought a handlebar mount for a water bottle and loaded it with a lab squirt bottle of the above mentioned fluid. Just as the dog came alongside, I squirted him on his nose, eyes and mouth. The dog stopped dead in his tracks and started to roll around in the street. Although I continued to see that dog on my way to and from work, he never bothered me again. Finally, you can usually intimidate the most aggressive dog if there are more than one of you. Stopping, *and moving towards it will often cause it to back off*. ( But not always ). My bottom line is to always *run* routes that I'm not familiar with, with someone else. As last resort, a nice compact, snubbed nose .25 caliber pistol will fit comfortably in your jersey pocket. :-) =========================================================================== Books and Magazines (Phil Cannon pcannon@spotlight.Corp.Sun.COM) Track and Field News (monthly $31 US per year) 2370 El Camino Real, suite 606 Mountain View CA 94040 415-948-8188 Fax: 1-415-948-9445 1-800-GET-TRAK (1-800-438-8725) The self-proclaimed "Bible of the Sport", T&FN is the source for major meet results in track & field, road racing, cross-country, and race walking from the high school to international levels. Emphasis is on U.S. athletes. though significant international coverage is provided. Compiles annual post-seasonal rankings of the top 10 performers in the world and U.S. in every major event, men and women. Publishes list of top 50 performances in each event for the year. Also sponsors TAFNUT tours for major championships and the Euro Circuit/GP meets. Lots of stats, good interviews. Track Technique (quarterly; $15 in US, $16 outside) same contact info as Track & Field News. The official TAC quarterly, each issue has important articles on technique, training, and other practical information on all events, at all levels. Intended for coaches. California Track News ($18/yr) 4957 East Heaton Fresno, CA 93727 California's only all track and cross-county publication. Lots of attention to prep school action. Running Research News (bi-monthly $17 US per year) Post Office Box 27041 Lansing MI 48909 1-800-333-FEET Running Times (monthly $17.70 US per year) P.O. Box 511 Mount Morris, IL 61054-7691 1-800-877-5402 Runner's World (monthly $17.97 US per year) P.O. Box 7574 Red Oak, IA 51591-2574 Masters Track & Field News (5 issues/yr; $10.50) P.O. Box 16597 North Hollywood, CA 91615 Results, rankings, age-records, schedules, stories of age 40+ athletes worldwide. "Satisfaction guaranteed" =========================================================================== Clothes (Winter/Summer) (Mike Gilson GILSON@ALF.CS.HH.AB.COM) Disclaimer ---------- Preference on the amount of clothing required for winter running varies widely between individuals. There are a couple of runners that I see that wear shorts, long sleeved T-shirt and gloves at 30F! So expect to experiment with how much clothing at various temp's. Second: I don't have any interest in the type of clothes you buy/wear; I neither make nor lose money by your choices. What I have to say here is *my* opinion only. Rules for Winter Running ------------------------ The first rule is to dress in layers. Outer layers can be added/shed easily. The second rule is to stay dry. When your clothes get wet, they get very heavy - heavy enough to degrade performance - and you get cold. The final rule is to hydrate. You may not sweat as much, but you still need to take in fluids. Clothing Layers --------------- Inner layer. The layer closest to the skin should be a tight, lightweight fabric that wicks water away from the skin. Shirts should be long-sleeved, skin-tight (without chafing), and may be turtle-necked (my preference). There are a variety of fabrics that are effective in wicking water; I have had a lot of success with polypro, but it is not machine washable. These are readily available at running specialty shops and mail order. For pants, lycra running tights work very well. Outer layer. The next layer should be a looser, mediumweight fabric that wicks water. A zipper at the neck is convenient for temperature control. I prefer a shirt that is slightly longer than waist-length so that I have the option of tucking it into the pants. I've had more success in finding these in cycling stores than anywhere else. Two layers of lycra tights work if it's really cold. Shell. A water-proof or water resistant shell that is breathable is useful in the coldest conditions. These are usually sold as suits, but tops are available separately at a higher cost (relatively speaking). Gore-tex is considered by many to be the best fabric, but there are cheaper alternatives. You can get these suits made to your measurements or buy them off the rack. I have a Burley jacket, which I purchased at a cycling shop. It's chief advantage over the running suits is the venting and extra zippers for temperature control. There are zippers under each arm, starting at mid chest going up to the armpit and travelling down the arm to about mid forearm. Tights. Tights have been mentioned above as inner/outer layers. Many people run in sweats, but sweats have two disadvantages: they're heavy and they get heavier when wet. Lycra is lightweight and warm, but costs more and shows off body (im)perfections more than sweats. Gloves. Any cotton glove works. Hat. A lot of heat is lost through the scalp, so a hat is a must for most people. Cotton hats get too heavy with sweat. Balaclavas are more versatile than hats, and allow you to cover you neck/face if requires. Both hats and balaclavas are available in wicking fabrics. Socks. A wicking sock will seem less heavy and your feet will be drier than a conventional sock. Coolmax socks are my preference, worn in a single layer. You can also find other fabrics, such as capilene or polypro socks, which are considerably more expensive. Running shoes. Runner's World (anyone know which issue?) had some tips from Alaskan runners on how to put (short) screws into the sole of the shoe for better traction on the ice. I haven't tried it, but you obviously have to be careful not to puncture the midsole, air/gel chambers, etc. Dressing for Winter Running --------------------------- Temp range Number of layers (degrees F) Inner Outer Shell Tights Gloves Hat Socks ------------------------------------------------------------------------- 50-55 1 0 0 1 1 0 0 40-45 1 1 0 1 1 0 1 30-35 1 1 0 1-2 1 1 1 20-25 1 1 1 2 1 1 1 0-15 1 1 1+pants 1 1 1 1 =========================================================================== Clothing materials (Jim Carson carson@mu.rice.edu) [Ed note: From a summary Jim posted] Polarlite Fluffy, fleecy stuff also called Polarplus and Synchilla. Comfortable. Incredibly warm, especially under something that breaks the wind. Doesn't wick moisture out very well. Breathes very well. Supplex (nylon) Comfortable. It is breathable and water repellent (but NOT water proof). Seems to absorb a small amount of water if it is really getting drenched 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). 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 --------------------------------------------------------------------------- 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. =========================================================================== 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. =========================================================================== 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. --------------------------------------------------------------------------- Leg Massage (John Boone boone@IDA.ORG) (From Bicycling magazine, pp.76-77, July 1992, Reproduced without permission) MASSAGE TECHNIQUES 1. Full Muscle Flush This surface stroke prepares the muscles for deeper work. It loosens the fibers and increases the blood flow to wash out lactic acid and other toxins. Begin with the calves. Place the palms flat against the bottom of the muscle and stroke toward the heart in a continuous movement. Always stroke toward the heart so the blood containing the toxins isn't traveling back into the muscles. After a few of these, knead the muscle during the stroke by working the bottom of the palms in and out. End with the original flat stroke. 2. Broad Cross-Fiber Stroke After each muscle group has been flushed, use the same palm position at the center of the muscles, but work sideways. Press harder than the flush. The hands are moving acros the muscle fibers, separating them and making them pliable so the massage can go deeper with the next type of stroke. This is a great supplement to stretching. It makes muscle fibers less likely to tear. End with more flushing. 3. Deep Muscle Spress "Spress" is a Swedish term. This technique is also known as muscle stripping. Use fingers, knuckles, or even elbows to penetrate the muscle. [Press deep into the leg where previously rubbing the surface.] Apply pressure until the comfort limit is passed. If there's pain, work slower, or do a few palm strokes before spressing again. Knuckles and thumbs work best. Concentrate on specific areas, instead of stroking the whole muscle. But remember to work toward the heart. SELF-MASSAGE Initial Strokes Self-massage uses the same sequence of strokes as assisted massage, and the same order of muscles -- calf, quads, hamstrings, glutes. But it's usually less effective because self-massagers get tired or bored quicker. The most common mistake is skipping the full-muscle flush or cross-fiber stroke to concentrate on the spress in the sorest areas. If you don't prepare the muscles, you won't be able to penetrate deep enough. [...] Be sure you're applying pressure with both hands. Sometimes one side of the leg gets shortchanged. Going Deeper The advantage of self-massage is that you know exactly where it hurts and can key on these areas. You also know when your muscles are loose enough for deeper penetration. [...] Amateurs usually don't go [deep enough] in assisted massage, or do so too quickly and it hurts. You can find that perfect balance. [...] It's best to use both [hands], but fatigue is a problem in self-massage. =========================================================================== Mail Order Addresses Here's the addresses/phone numbers of some popular running mail order outfits (you can get directory assistance for 800 numbers at 1-800-555-1212 if you don't see the mail order outfit you're looking for here): Road Runner Sports 1-800-841-0697 California Best 970 Broadway Dept. 2033 Chula Vista, CA 91911 1-800-225-2378 In-Stride 13220 Evening Creek Dr. Suite 116 San Diego, CA 92128 1-800-521-0274 1-619-679-6697 International Orders 1-619-679-6675 FAX Tel-a-Runner 1248 Sussex Turnpike C-5 Randolph, NJ 07869 1-800-835-2786 Hoy's Sports 1-800-873-4329 Track & Field event shoes from adidas, Converse, Brooks, Diadora, Mizuno, Nike, and Reebok. Also racing flats and race walkers.., Sports Style International 1605 Fannin Blvd. Houston, TX 77002 1-800-580-SMTC Fax: 1-713-659-1243 Biggest (only?) source for Santa Monica Track Club paraphenalia and Carl Lewis-inspired designs. Caps, t-shirts, stickers, unishorts, and more. Shoes not advertised, though... =========================================================================== Marathon --------------------------------------------------------------------------- Facts --------------------------------------------------------------------------- Training for one --------------------------------------------------------------------------- Major Marathons (e.g. Boston, LA, New York) New York Marathon ================= The New York Marathon is scheduled for November 1. For information and registration forms, send a self-addressed, stamped envelope with $4 to: NYRC Marathon Entries P.O. Box 1388 GPO New York, NY 10116 or call (212) 860-4455 Boston Marathon =============== The Boston Marathon is held on Patriots day (3rd monday in April). Starting time: Noon Boston Marathon qualifying times. (John Berkery berkery@crdgw2.crd.ge.com) Age Men Women 18-34 3:10 3:40 35-39 3:15 3:45 40-44 3:20 3:50 45-49 3:25 3:55 50-54 3:30 4:00 55-59 3:35 4:05 60-64 3:40 4:10 65-69 3:45 4:15 70+ 3:50 4:20 Chicago Marathon ================ This year the race is October 25th. For entry forms: Chicago Marathon 214 W. Erie Chicago, IL 60610 (312) 951-0660 [VOICE] (312) 943-0881 [FAX] Twin Cities Marathon ==================== Los Angeles Marathon ==================== San Francisco Marathon ====================== This year the race is August 29. For entry forms or more information: City of San Francisco Marathon P.O. Box 77148 San Francisco, CA 94107 (415) 871-2123 --------------------------------------------------------------------------- Miscellaneous I pulled this chart out of _Marathoning_ by Manfred Steffny. It's an old book (originally published 1977). (Robert Davidson DAVIDSON%MARICOPA.EDU) Max. possible Realistic 10Km marathon time marathon time ------ ------------- ------------- 27:00 2:05:00 2:08:30 28:00 2:10:00 2:14:00 29:00 2:15:00 2:19:30 30:00 2:20:00 2:25:00 31:00 2:25:00 2:30:30 32:00 2:30:00 2:36:00 33:00 2:35:00 2:43:00 34:00 2:40:00 2:49:00 35:00 2:45:00 2:55:00 36:00 2:50:00 3:00:00 37:00 2:55:00 3:07:00 38:00 3:00:00 3:15:00 39:00 3:05:00 3:20:00 40:00 3:10:00 3:25:00 42:30 3:22:00 3:42:30 45:00 3:35:00 4:00:00 47:30 3:47:30 4:20:00 50:00 4:00:00 4:40:00 --------------------------------------------------------------------------- =========================================================================== Medical / Injuries --------------------------------------------------------------------------- Achilles tendinitis (sorry, forgot the author) General advice: 1. Warm up before you stretch. This could be in the form of a slow jog as you start your run. When I feel it necessary, I stop for a few minutes and stretch during the early stages of a run. 2. Stretch after your run. This has proven the best solution for me. Whenever I skip this part, I end up stiff the next day. The muscles are nice and warm after a run and respond well to stretching. My flexibility has improved as a result of this practice, too. 3. With regards to an injury, you've got to be tough and rest it in order for it to heal. This might be a good time to concentrate on strength training with weights. -------------- The good news: since this seems to be your first injury, and your training load is light, your tendinitis is probably due to the most simple cause - leg length imbalance. Get someone to mark how far you can bend to each side, if these are different heights then you might find a heel raiser under the bad leg will both even out the side-bend _and_ speed up the recovery. The bad news: achilles is notoriously slow to heal even with the correct treatment. And the chances of recurrence are quite high. However the condition you describe shouldn't prevent your training, as long as you promote healing with stretching, massage (calf/inner thigh/groin), ice, etc... ---------------------------------------------------------------------------