Let me take this opportunity to remind everyone to pay his or her dues. Although anyone can access all of the clubs information online, it is not free. In order for the GERWC to continue its’ work in the community, we need revenues, volunteers, and members willing to give back. It takes a lot of people and a lot of effort to perform all the duties that this club has taken on.

So….

     One new program started this year was our social/pub runs. They were held each month at local restaurants/pubs. We held these for six months and will continue next spring. We had everything from families with baby joggers to fast and slow runners participating. After running we enjoyed each other’s company over some good food and drinks, provide by the hosting establishment.

     We continue to provide training groups for members by offering speed work and weekend group runs. You can find these workouts on our web page/message board each week.

     On our web site you can find more information about two open houses which we are in the planning stage for January 2007. We hope these events will help boost membership and give others a chance to see what our club is all about.

     I have met with Graham Paxton who has just moved here from Huntsville Alabama to open a new running store here in Evansville. He plans to have the store up and running in early March. His store will be located on Weinbach Ave in the complex across the street from Dominos. It seems to me that he wants to be very active in our running community. I’m sure we all wish him well in this endeavor.

     The club continues in its search for new people to sit on the board and help in mapping out the future direction for the GERWC. If you have two hours per month to give please consider being a part of the local running community.

     In closing, remember that all club members are welcome to attend our monthly meetings. We meet the second Wednesday of the month at 6:00 p.m. at the downtown library.

  As always, if you have any club comments or concerns please contact me at msurunner@sbcglobal.net

Happy Holidays & Power-On! 
Gordon

     It’s that time of the year when I extend my gratitude to all those who have contributed to this newsletter; thus making my job so much easier, and infinitely more enjoyable.
 

Thank you Danny Wooten (Chilli Hilly), Tom Anderson (River 2 River Relay), Win Apel (Bel Monte 50K) Bob Head (Walk the Walk), Paul Norberg (Western States 100), Andi Miller (Race for the Cure), and Chad Hartmann (Evansville ½ Marathon). I also must thank Lisa Bell, a monthly contributor, for allowing me to reprint articles that I believe to be germane to our club. Lastly, I must acknowledge Gordon, our president. Not only does he submit a ‘Presidents Message’ for each newsletter, but he also contributes ‘The Coaches Corner’ and he keeps us all abreast on the status of ‘The Summer Track Program’.

   I would also like to thank both “Runners’ World” and “Trail Runners Magazine” from whom I’ve stolen so much, so often.

     I apologize to anyone who was inadvertently omitted from this list. Each of us needs to thank these folks for helping to make our newsletter both informative and entertaining. No one is more appreciative than I for the extra distance these members have gone in participating in their clubs’ activities.

     If your name is absent from this list you might wish to rectify this in 2007.  Anyone can submit an article on anything that is near and dear to their heart. Provide a race summary on a local event that you participated in. Send in photos of any activity that pertains to the club, i.e. races, banquet, picnic, etc. Give us a report on one of your out-of-town trips. Hint: I think someone in this club should enlighten us all with the goings on at BOSTON. (I, myself, will never get there to experience this adventure firsthand.)

     Upcoming TNT events include the Country Music Marathon/Half Marathon, the Meijer Kentucky Derby Festival Mini Marathon, and the Coca-Cola Zero Rock 'N' Roll Marathon/Half Marathon.

Sarah Meuler Campaign Coordinator, Team In Training The Leukemia & Lymphoma Society Kentucky & Southern Indiana Chapter Phone: (502) 719-0541 Fax:    (502) 589-5316 sarah.meuler@lls.org

Make Fitness Part of  Your Vacation

     I felt somewhat like Dorothy from “The Wizard of Oz” this past week as I boarded my Delta flight bound for the U.S. After teaching fitness classes at resorts in Aruba and Curacao for 17 days, you may not believe me, but I was singing to myself, “there is no place like home.” Don’t get me wrong. I am grateful for the tremendous learning I gained from this international teaching assignment, but I was surprised that of all the global citizens visiting Caribbean resorts this past month, Americans were by far the more likely to seek fitness opportunities during their vacation. Without them, I most likely would not have had a class or a job! 

Aruba, although a Dutch possession, was highly Americanized. It felt a bit like a scaled down version of Miami Beach set on sparkling turquoise water. Everything from food and drink, pool music, language, currency and electric outlets are geared to American tourists, all 100,000 who seemed to be sharing the same beach.      When I received my teaching assignment for Aruba, I chuckled because it required a two one and a half hour fitness classes each day. “No way will people exercise that much on vacation!”, I thought. The American tourists proved me wrong, as did the British and

Canadians. And this was in a small gym without a view of beach or pool—quite a sacrifice in the Caribbean. I learned in Aruba that if someone offers you a reduced rate vacation in exchange for 3 hours of fitness classes a day, just say no. You are too tired to enjoy it! 

     My second teaching assignment at Breezes Resort on the Dutch island Curacao was technically a 20-minute flight to the east. However we made the mistake of flying Dutch Caribbean Airlines and spent 10 hours in the Aruba airport without food, information, or an apology while waiting for the plane to arrive. We Americans were a frustrated group. The locals patiently and pleasantly endured their delay with a smile. “This always happens on Dutch Caribbean!” they laughed. Our scheduled 1:30 arrival in Curacao became 10:30 p.m., and we were so hungry that we had a taxi drive us through McDonald’s (which I appreciated anew that night). 
     Curacao, the largest island of the Dutch Antilles, has a population roughly equivalent to Evansville. It is home to one of the largest oil refineries in the world, and therefore has an economy less dependent on tourism. Americans made up only a third of our Resort, a third were Dutch, and the rest a mixture of locals, Europeans, and South Americans. The interest in traditional fitness classes declined accordingly, even with the exquisite beach side class setting and fully-equipped state-of-the-art air conditioned gym. Mid-day aqua aerobics attracted an enthusiastic crowd, which quickly dissipated after a half-hour. Therefore my 10-day stint looked and felt like a true vacation. 

     On both Aruba and Curacao I was surprised to note that obesity is not just a US affliction; over consumption and lack of activity plague even these beautiful desert islands. The cost of living is very high, and basic wellness information is not widely known. So, I left pedometers with my gracious hosts, along with a 10,000 step per day homework assignment. Overall, it took 17 days and a few thousand miles to realize how lucky I am to live in the United States. Our government, although not perfect, provides accessible community health standards and fitness information to those who chose to use it. (Web sites like www.nhlbi.nih.gov, www.nal.usda.gov/fnic, and www.americaonthemove.org are helpful examples.) And many of our time-strapped citizens still strive to make exercise part of their lives, even on vacation. 

     One cause of calluses is over-pronation. During over-pronation, the foot rolls across the metatarsal heads (balls of your feet) one at a time, rather than distributing the weight equally. This happens because the foot is a "loose bag of bones" during pronation causing excess mobility of soft tissues. When this happens over too long a period of time and the skin is trapped between the bones in the foot and the ground, the friction of individual metatarsal heads bearing all the weight can cause inflammation. The skin thickens, and a callus forms in the inflamed area to protect the sore spot. This thick build-up of skin so close to the nerve endings in the bottom of the foot is what causes pain. 

      Calluses caused by over-pronation will typically develop over the medial (inner) side of the head of the first metatarsal bone (big toe). Also, calluses can occur at other areas of the foot in response to improper biomechanics of the foot. Proper shoe selection and wearing non-cotton socks are key ingredients in preventing calluses. 

Coach B

Day 1 – Thursday   Six hundred miles of driving delivers me to the west side of Texarkana, so I spend the night in the “Texas Welcome Center” parking lot. 

Day 2 – Friday        Two hundred additional miles finds me in Meadowmere Park in Grapevine, Texas.

     The 48’ers are 5 hours into their event as they wend their way along the parks’ 2.4 mile long, asphalt trail that makes up this ‘reverse keyhole loop’ course. The bright sun and the 70 degree temperatures belie the chill in the air that is caused by a persistent breeze that skips its’ way across Grapevine Lake.

     As I sit in comfort making entries into my journal, there’s a fellow lying nearby on the ground. “Just resting my shoes”, he explains. While observing these 19 men and 1 woman, I cannot suppress the adrenaline that ‘wells up’ inside of me. Dang, I wish I could get this adventure underway! Also, nervousness has crept into my bones. “Should I eat dinner in the van or go into town”? “Should I sleep here in the park or at the IHOP that I had located nearby on highway 114, which would allow for a pre-race breakfast of coffee and pancakes”? The truth is I’m focusing on these minor worries to mask my true concern. It will be 8 days between runs for me due to an excruciating pain that befell me on the 10th. All my medicos suspected a stress fracture of the 5th metatarsal, but 3 x-rays and 1 bone scan proved this was not the case. Although it was still causing me to limp as I walked, and while still in pain and in the midst of 3 ‘ultra-sound’ treatments, I loaded the van. So here I sit, these many days later, and the foot is ‘not so bad’. Thankfully, it has improved some each day and tomorrow at 9:00 am, I will pronounce myself healed. 
     I guess I should be spending this time constructively and prepare my gear for the big day. Mmmmm, --  it’s now 7 hours into the 48 and I’m talking to a young fellow (mid 30’s) who has 6 blisters on one foot and 3 on the other; what a mess. Even though he had never before experienced blister problems, he uses ‘glide’ on his feet, he runs in good running socks, and in broken-in shoes, go figure. Fortunately, one of the 48’ers is a doctor with much experience in this field and I watch as he ministers to his ‘comrade-in-arms’.

In the meantime, I have staked my claim of some prime real estate. I have selected a relatively flat spot of grass that is situated just beyond the chip-mat and the larger of the 2 aid stations. Here, I have placed my gear and a folding chair (in a weather-tight bag). I expect about 120 additional runners for tomorrows’ 9:00 am start time and camp/gear sites will surely be at a premium. I really need to chill-out.

Day 3 – Saturday   I had eaten dinner in the van and spent the night at the IHOP: although it was a fitful sleep as my mind raced endlessly. I was awake and alert from 3:00 to 4:30 and I breakfasted at 5:00. I am now re-entering Meadowmere Park in ‘pitch’ darkness and 35-degree temps. Hey, there are 2 of the 48’ers and they’re still running 20 hours into their event. A person can’t fully appreciate the phrase “loneliness of the long-distance runner” until he witnesses something on this ‘grand scale’. Think I’ll take a nap!
     This might be a good place to divulge my goals to one and all. Primarily, I must get beyond my personal barrier of 37 miles. I also have some ‘intermediate’ goals beyond 37 i.e. 40 miles, 50 miles, etc. Also, I have one secret goal: a goal so special to me that I dare not dream it.
     Knowing better than to trust my memory, I have laid a tape recorder next to my gear bag and chair. After each loop, I will try to capture my thoughts – some rational: some, not so much. Lets get started.

Loop #1 (2.4 miles-x:xx:xx)     The 1st thing that strikes me is, I fell the urge to apologize to any of the 48’ers that I pass because I am barely inside my 1st hour whereas they are working on their 25th.

Loop #2 (4.8 miles-x:xx:xx)     Many of the 48’ers are running faster than I.

Loop #3 (7.2 miles-x:xx:xx)     Because of the high level of excitement that I am experiencing, I find it impossible to find the proper ‘tempo’ that will provide me with the best chance for success. And you can forget about relaxing.

Loop #4 (9.6 miles-x:xx:xx)     Rather than time every loop, I decided to track every 5th loop, which I will refer to as a ‘leg’. Besides, 5 loops equal a nice round 12 miles. 
(Ps I hope to retrieve my official times from the ‘race timers’ later to add to this journal.)

Loop #5  (12 miles-2:22:xx)     I have no idea if this is too fast - but I have decided to sit for a few minutes and replenish myself and to tend to my needs.

Loop #6  (14.4 miles-x:xx:xx)     Dang, less than 3 hours and I have already developed some hot spots on my left foot and under 3 of its’ toes. So, again I find myself in the sitting position, this time to administer 1st aid to myself.

Loop #7  (16.8 miles-x:xx:xx)     If you think my marathon times are slow, wait until you get a load of these times.

Loop #8  (19.2 miles-x:xx:xx)     ???? (Who knows)

Loop #9  (21.6 miles-x:xx:xx)     Wow, 4 hours in this brutal sun and I’m already applying a second dose of sunscreen. It should be noted that the folks from Texas think this is a nice day.

Loop #10  (24 miles-5:00:00)      My 2nd leg is now history and my total time for 24 miles is slower than one of my slow marathons. I am now sitting a little bit after each loop. Let me state the obvious: it’s taking me longer to complete each loop, and it’s taking me longer to get up out of this chair! 
Hey, only 19 hours to go!!! 

Loop #11  (26.4 miles-x:xx:xx)     Only one marathon under my belt and I’m already sloooowing down. 

Loop #12  (28.8 miles-x:xx:xx)     Surly most of you have heard of Dean Karnazes, the guy who just completed 50 marathons in 50 states in 50 days. When I volunteered at Leadville earlier this year, he ran the 100-miler. Well he’s running the ‘24’ and keeps flying by me. You can take it from me that the back of his legs have more definition than Webster’s dictionary.

Loop #13  (31.2 miles-6:40:xx)     Well I’m sitting again and I’m faced with the realization that for me the race is just starting and things are about to get interesting.

Loop #14  (33.6 miles-x:xx:xx)     I’m making darn good use of my chair...….as I attend to a blister on my right heal, or have I simply devised a fiendish scheme that allows for more time on my duff.

Loop #15  (36 miles-7:51:xx)        Right knee is shot, left hip is sore and both feet are blistered. Things are about to turn ugly! Remembers those ’ramblings‘ of that overconfident braggart back at the 24-mile mark? 
     Man, it’s getting cold (or am I just going too slow to generate any body heat) so I’m putting on fresh, dry clothes.

Good News! One more loop and I will surpass my high water mark of 37 miles. Pray for me.

Loop #16  (38.4 miles-8:31:xx)     I can’t remember having ever gone beyond the 8-hour mark: so now, every moment as well as every step will take me into ‘uncharted waters’.

Loop #17  (40.8 miles-x:xx:xx)     The wheels are falling off!
                                          (I’m now carrying the recorder for company)

Loop #18  (43.2 miles-10:10:xx)     My headlamp doesn’t work, and my spare batteries do nothing to rectify this. Must be a corrosion problem.
     As I sit (much to long) in my chair, I have a clear view of my van. It calls out to me, “ Jerry, come inside.  Jerry, lie down for just a short time”.
 

Nay I say: The woods are lovely, dark and deep, But I have promises to keep, And miles to go before I sleep, And miles to go before I sleep. Robert Frost

Loop #19  (45.6 miles-11:00:xx)     I just realized that I need one more loop to complete my 4th leg (48 miles). At the start of the day I was not overly confident that I would still be on the course at this stage of the game.

Loop #20  (48 miles-xx:xx:xx)        I’m sitting here eating a fully loaded cheeseburger when it dawns on me, I’m capable of chewing and walking at the same time – See ya.
     My knee is in real trouble and has reduced me to a crawl. I’m lucky in that I’m not close to running 50 miles in less than 12 hours; ergo, there’s no pressure for me to push it so I continue along at an ambulatory pace.

Loop #21  (50.4 miles-xx:xx:xx)     I’m barely moving as I make my way down this dark, lonely path, but it’s not the lack of light that brings me to a halt. My right knee has decided that enough is enough! Also, in spite of donning a hooded sweatshirt and an outer shell, I’m cold.   Alas, I now find myself lying in a ‘state of repose’ in the dreaded van.

Loop #22  (52.8 miles-xx:xx:xx)    After another lengthy break, I’m back on the course. I had almost turned back but was able to force myself onward. The knee seems to tighten up more and more after these rest periods but dealing with all this ‘ouch’ is mentally draining. I must stop.

Loop #23  (55.2 miles-15:08:08)    Again I rested in the van, and then I tried to get myself back onto the course, and failed. Pain is no longer my only problem, I cannot bend my leg.

     After a brief respite, I tried to rejoin my fellow runners but I could not negotiate the slight grade from the van up to the course. It’s truly depressing to be within 3 loops of my secret goal of a 100K. The reason this haunts me so, is that I am fairly certain that “I will never pass this way again”. Attempting to run 62 miles is most likely a one shot deal for me. However, I’ll not turn in my chip as yet; let’s see how I feel in the morning. 
     Get this, now that I can no longer move I must load up my chair and gear and police up my area. This requires a number of trips to and from the van and the garbage bin. I must be the only person here without a support crew. How dumb am I?

AFTERMATH:     In order for you to understand the depth of my disappointment (depression),
                                you need to climb inside my head. 

• As I drive out of the park (running home with my tail between my legs) I can see some of the 48’ers and 24’ers in the last hour of their event. Now that hurts.

• It was my intention to climb Guadeloupe Peak in West Texas, visit Carlsbad Caverns and (attempt to) climb Wheeler’s Peak in New Mexico after this race, but each of these activities requires me to walk, or climb, or stand; none of which I can do. So I’m heading home.

• Most disturbing, I have big plans for the first quarter of 2007 and I have no idea how long my rehab will take.

   On the other-hand, I spent this time without a remote in my hand; and, I got to cross off another state: but, above all else, I never would have interacted with such adventurous people had I not made this trip to Texas. Life is good.

Jacksonville Marathon
Jacksonville Florida
December 17, 2006
www.1stPlaceSports.com

I start this trip with a nice, leisurely 300-mile drive ‘due south’ and spend the night in the comfort of my van. Early in the morning (8:00 am), I continue on towards Talladega National Forest. Here I visit Cheaha Mountain, which is the highpoint (2,405 feet) in Alabama. I then continue southwardly to “Britton Hill”, Florida. Can you believe the ‘highpoint’ in this state tops out at a mere 345 feet? Florida lays claim to the lowest highpoint of our 50 states. The ‘Hoosier High Point’ of 1,257 feet ranks this state the7th lowest.

     Today (Saturday) is a leisure day comprised of a little driving and a lotta ‘getting to know the lay of the land’ here in Jacksonville. I’ve gathered my race ‘stuff’ and I’m chomping at the bit: and, I’m curious to see how my body is going to hold up after my November race. Hey, I just noticed that the shirts I received at my last 2 races are not cotton.

     Race day begins with me breakfasting in the van, and gathering together my pre-race, race, and post-race stuff; but only after reluctantly climbing out from under my sleeping bag (this bag is too warm to sleep inside of during this warm-weather trip). There’s no parking at all near the start/finish line so I’ve parked in the lot of the sporting goods store that is putting on the race because they are providing bus rides to and from Bolles School where both the pre and the post race events will take pace. Wow, it’s 57 deg at 7:00 am (gun time) and there are many runners wearing running pants and long sleeve tops, knit hats, gloves or long socks on their arms! These folks must be Floridians. The race starts well and I’m able to maintain a good momentum until mile 15 when I start to feel a twinge in my right knee. By mile 18, my right ‘meniscus’ has informed me that my ‘pushing’ will now cease. This is an injury that developed in Texas last month. I was hoping that a month of rehab was enough time to ensure a complete recovery, but that has proven to be just wishful thinking on my part; so, from 18 to 24 I resort to a “walk a minute and jog a minute” routine and I gotta tell you that it’s hard to get anywhere on this type of schedule. I kinda pushed the last 2.2 miles but my finish time of 4:51:24 tells the real story. The 2nd half of the race took 10 minutes longer than the 1st half and that’s not usually the case for me. I finished 693rd out of 900 marathoners.

WORKERS:  There were many police officers manning the intersections and many more, enthusiastic volunteers doing their thing.

AID STATIONS:  Spaced every 2 miles; they never ran out of fluids even though we ‘back-of-the-packers’ arrived quite late in the game.

COURSE:  Very, very flat; after all, it is Florida.

WEATHER:  57 deg at 7:00 am and 80 deg (too hot) at 1:00 pm. Although it was sunny, most of the race takes place under the cover of trees.

POST RACE:  The race finished on a track and all the necessary foods/fluids were readily available.

     After a long shower and a short bus ride, I decide that it makes no sense to just ‘kill time’ here in Florida. I’m on my way to Tennessee to visit my 2 sons, 3 grand-daughters and Sherry, my daughter-in-law: but, I believe I’ll take a detour to Mt. Mitchell, North Carolina and knock off another highpoint, see ya.