Newsletter - July 2007
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It’s time to start
getting ready for this years YMCA racing series. The YMCA does a
great job getting runners ready for all three races. If you have
not been to their program you should look into it. They train every Tuesday,
Thursday and Saturday and normally have groups up to over 100 runners/walkers.
They also have educational programs along with the training. You
should contact the local YMCA for more information.
This years Otter’s
run hopefully will be bigger and better than years past The
race will be July 28th and it’s a handicap race which means you get a head
start for being an older runner. Come check it out. I
promise you’ll love this format.
With two social
runs under our belt it looks like they are here to stay. Our first
social run (pub run) had 19 runners take part with some fun socializing
afterwards. Watch for more information on this run on our web page.
If you have any ideas for social runs please forward them to me.
The Summer Track
Program started off well with over ninety participants this past week.
Looks like they will be a big hit this summer.
The club is still
looking for people to sit on the board and help plan our future. If you
have two hours a month to give please think about it.
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 PM at the Central Library.
As always, if you have
any club comments or concerns please contact me at firstname.lastname@example.org
|Elizabeth Lyon advises people living with
multiple sclerosis to hold on to their "gigs."
Her gig is running. By starting a new fitness
group in Indianapolis, she's trying to get others with MS interested in
running, walking and general fitness.
"It will be an opportunity for us to get
together to walk and run, foster friendships and share our experiences
in a positive way," said Lyon, 46, of Bloomington.
The club kicks off the first of its weekly
meetings at 6 p.m. June 5 at the Indiana School for the Blind, 7725 N.
College Ave. Anyone with MS, and their family members, caretakers and health-care
providers are welcome.
Lyon, one of about 100 national ambassadors
with the MS LifeLines program, said people at all levels of fitness, including
those in wheelchairs, can participate.
The club, called Live Your Life, Not Your
MS Fitness Walking and Running Club, is a pilot activity of MS LifeLines,
a Web-based educational support service to the MS community.
Initially, the group will walk and run
on the Monon Trail. Other meetings could involve guest speakers. Lyon wants
to develop the club around the needs of those who attend.
"It's for all of us to embrace everything
we can do and not focus on things we can't do," she said.
For Lyon, running and subscribing to a
healthy lifestyle have been an integral part of her sustained health. She
started running in 1998; in 2002, she was diagnosed with MS, a chronic,
progressive disease of the central nervous system. Before and after she
was diagnosed, she ran 14 marathons, including Boston, San Diego and Chicago.
"I'm not the runner I used to be," she
said. "But I want to be able to run in some capacity as long as I can."
“Well WUERTH the Effort”
By Lou Slaces, running reporter
GERWC is proud
to announce the winners of the Club Scholarships for 2007. These two $500.00
awards are given to an outstanding Senior Boy and Girl who have participated
in Cross Country and/or track in their senior year, and who will attend
college next year. This year there were approximately 20 applicants for
The award to the
outstanding girl is presented to Stephanie Wuerth of Castle High School.
It is hard to decide where to start when you talk about Stephanie’s accomplishments.
You undoubtedly saw her picture in the Evansville Courier and Press as
one of the valedictorians of her class and she was named a National Merit
Finalist. People who are smart enough to be National Merit Finalists are
usually smart enough to find a sport that doesn’t require the sweat and
discomfort of Cross Country, but in Stephanie’s case she ran all four years
where she led her team to the Semi-State (all four years), qualified as
an individual at that level, and was named to the Academic All State Team
for this year. She has been a class representative in the student council
all four years, has participated in the “Mathmagicians” math club, and
the Science Club—where she has won awards in the Indiana State Math Contest
and the Science Quiz Bowl. She was chosen to represent Castle for the Richard
Lugar (by the way, also a well known jogger and runner) Symposium for Tomorrow’s
Leaders, and was chosen to attend a Stanford University High School Summer
college course where she took courses in Biochemistry and U.S.-China Relations
during the summer of 2006. Other than that, she hasn’t done much! The GERWC
Scholarship is extremely proud (and frankly a little intimidated-- given
the fact that the three judges could only get to a 4.0 grade point average
ourselves if we added our 3 GPAs together) to present this award to Stephanie
and we wish her wonderful luck in whatever she undertakes in the future.
We know she will be outstanding at whatever she undertakes.
And as marvelous
as Stephanie’s record is, our male award winner Jonathan Spradley of Memorial
High School and his parents have just as much to be proud of. Jonathan
has a 5.543 GPA at Memorial and is a member of the National Honor Society.
He has participated in track for 4 years and in Cross Country for the last
2 after he decided to give up soccer for our sport. He is active in the
Christ the King Music Group, which performs at masses, and has been active
in the Key Club, a service organization. Jonathan’s essay struck a number
of chords with the judges when he admitted that from time to time he wondered
why he put himself through the aches and pains and soreness that running
(especially in a competitive high school program) brings. But he realizes,
he says, that he “puts up with all of those things because I love what
running has brought into my life. I love being able to go out and run wherever
I am and relieve some of the stresses that I may have. I also love all
of the relationships that I have made through running. . . In most other
sports a person is not able to really talk to their teammates, but in Cross
country and track, when we go on longer runs, we can talk to each other
and really have some great conversations…. The beauty of being a runner
is that whenever I get older and am no longer running for competition purposes
I know that I can still call up a few friends and we can go on a run together
. . . Sometimes I see a very old man or woman out running and I wonder
if I will still be running when I am that old. The answer to that question
is yes because I know that running is a lifetime sport . . . Running has
been a staple of my life, and I look for it to continue to be one”. The
GERWC Judges think we want to give Jonathan a small hand here if we can,
because we look forward to seeing him in our running community for many
years into the future. (Even though we are a little worried that
the “very old man” Jonathan sees out running is probably one of us!) So
our congratulations go to Jonathan and his parents as well and we hope
the scholarship—as modest as it is—will help him reach his other goals.
||I’ve decided to enter the ‘world of adventure’
but I have one concern. I am a little worried about bears and I’ve always
heard that the color of their fur isn’t a good way to classify bears. How
does one tell one type of bear from another?
Concerned in Corydon
When trying to escape from bears, many
people seek refuge up a tree. If a bear climbs up the tree and then kills
you, it’s a black bear. If the bear knocks down the tree and then kills
you, it’s a Griz. I hope this info allays all your fears.
by Gordon Benfield
Fluids, Dehydration, and Thirst Quenchers
Nancy Clark, MS, RD
fluids is essential for top athletic performance. Unfortunately,
many active people pay too little attention to proper hydration and fail
to include adequate fluids in their sports diet. They fatigue early
and needlessly hurt their performance.
|| If you sweat
heavily and lose too much fluid, you reduce your ability to provide adequate
circulation to both the muscles and body surface. This not only hurts
your performance but also endangers your health because body fluids have
important jobs. Fluid in the blood transports glucose to the muscles
and carries away lactic acid. Urine eliminates waste products.
Sweat dissipates heat via the skin. By using the following tips,
you can help keep your body well hydrated.
Fluids during training
On a daily
basis, make sure you drink enough fluid. You can easily determine
if you have had enough to drink by monitoring the volume and color of your
1. You should urinate every two to four
hours throughout the day. The urine should be a light color, like
lemonade, and in significant quantity. If the urine is dark, concentrated
and scanty, you need to consume more water, juice and other fluids.
Note: If you take vitamin pills, your urine may be dark colored.
Monitor hydration by the quantity of urine and darkness of color.
|2. To increase awareness of your sweat
losses during exercise, weigh yourself before and after a hard workout.
Each pound lost represents one pound (16 ounces) of sweat. During
training, practice replacing sweat losses accordingly, and try to lose
<2% of your weight.
3. You don’t have to drink only water for
fluids. Juice, sports drinks, soft drinks, and watery fluids such
as yogurt, oranges, melon and soup have a high water content that contributes
to overall fluid balance.
||4. Be aware that beer, wine and alcohol
can hurt your performance. If you choose to drink alcoholic beverages,
be sure to first quench your thirst with other fluids (and eat carbohydrates
to fuel your muscles). That is, drink two glasses of water, eat some
pretzels, then have a beer, if desired.
Fluids before hard endurance exercise
||1. The day before, drink extra water,
juice and other fluids to be sure your body is well hydrated.
2. The morning of the event, drink at least
16 ounces of fluids up to two hours prior to the start. Because the
kidneys require 45 to 90 minutes to process liquids, two hours allows adequate
time for you to empty your bladder before the start of the event.
3. Five or ten minutes before start-time,
“tank up” on another 8 to 16 ounces of water or sports drink.
Fluids during hard exercise
|1. Drink 8 to 10 ounces of water, sports
drink or diluted juice every 20 minutes. Because you may be sweating
three times this amount, you may still have a fluid deficit. Stop
drinking if your stomach is “sloshing.”
2. Prevent dehydration by drinking adequate
fluids early in the event. Drink before you get thirsty! By
the time your brain signals thirst, you will have lost 1% of your body
weight (1.5 lbs or 24 ounces of sweat for a 150 lb. person). By 2%
dehydration (3 lbs. sweat loss), you have reduced your work capacity by
10 to 15%.
Fluids after exercise
1. Drink to quench your thirst, and then
drink even more. Because the thirst mechanism inadequately indicates
whether or not you’ve taken enough fluids, you’ll have to tell by monitoring
your urine. If several hours pass without your having to urinate,
you are still dehydrated. Keep drinking!
2. Juices (such as orange, apple, cranberry)
replace not only fluid but also offer more carbohydrates than do most sports
drinks. Drinking 16-24 ounces within the hour after exercise helps
muscles refuel and recover.
Water vs. sports drinks
|| For the casual exerciser, water
is always appropriate. Water is convenient, familiar and satisfies
your body’s needs. For highly competitive athletes who exercise intensely
for an hour, and for endurance athletes who expend large amounts of energy
for more than an hour, a sports drink during exercise will optimize fluid
absorption and retention, and enhance stamina and endurance. The
beverage should offer 50 to 80 calories per 8 ounces plus a little sodium.
Be sure to experiment during training to learn which flavors of sports
drinks settle best in your stomach.
Sweat contains not only water but
also small amounts of sodium (and other electrolytes) that keep your body
in fluid balance. You lose small amounts of sodium when you sweat,
but you do not deplete your body’s stores – except possibly under extreme
circumstances such as exercising for more than 4 to 6 hours in the heat.
Most athletes can easily replace sodium losses by eating pretzels, soup,
pizza, and other standard food after exercise. Commercial fluid replacement
drinks are generally weak sources of sodium compared to what you can get
in your recovery meal. The sodium in sports drinks is added to enhance
fluid absorption and retention, not to replace sweat losses.
I Think I Think
These are the tenets I apply to myself,
they pertain to physical activity.
As a Runner:
* If I ever get injured while cross training,
hire someone to hit me upside my stupid
* If I ever get injured in a training run,
I will immediately go
to the blackboard and write 100 times
“I am an Idiot”.
* Whenever I get injured in a race, I’ll
live with it because
that’s the chance you take when you put
it all on the line.
Senior Olympics (05/30/2005)
|| For women attending
high school in the pre-Title IX era of the 1950’s and 60’s, participation
in varsity sports was not an option. Those who enjoyed the thrill of basketball
competition were limited to intramural-type activities or “alleyball” and
could never hope for the satisfaction of belonging to an organized team
or earning an athletic scholarship. So what is a girl to do if she missed
the thrill of competitive basketball in her teens and decades later still
desires above all else to prove herself on the court? Just ask Sharon Barbarette,
the founder of Indiana’s first women’s basketball team in the National
Senior Olympics. She would tell you to bide your time until you turn 50,
then create a team and pursue your dream. That is exactly what the Lady
Hoosiers are doing. At an age where most women are experiencing menopausal
bone loss, moving less and weighing more, Sharon and nine hand-picked women
have laced up their sneakers and started pumping iron. They’ve traded bridge
and bingo for a rigorous four-night a week basketball practice schedule.
Their goal? It’s to win the Women’s Three on Three Over-50 Basketball Title
in the National Senior Olympics June 5, 2005 in Pittsburgh.
says the team experience has motivated her
to a greater level of activity and fitness. Several women have lowered
their blood pressure significantly since they started practicing with the
team. Sharon agrees that time spent training and practicing have improved
her stamina, made her a better basketball player, and have even sparked
her 16-year old son’s interest in the sport. As a nurse, Sharon learned
the power of lifestyle by caring for patients her own age with preventable
health problems. “Age is a mind thing,” Sharon remarked. “I want to act
the way I feel, more like 35 instead of 50.” Gloria Schwartz, Ivy Tech
Wellness Coordinator and part of the team’s coaching staff, played basketball
at Indiana State as a walk-on before women’s scholarships were available.
Gloria confessed that she did not have the upper body strength to make
a shot from the three-point line when she first joined the team. The addition
of weight training to her exercise regime made all the difference. Youngest
team member, Lisa Seif, exercised long before it was considered vogue.
Girls playing sports when she grew up were considered “tomboys,” and were
sometimes treated as outcasts. But her love for activity and competition
motivated her to continue. The unique skills, techniques, and rules required
in half-court three on three basketball have been her latest physical challenge.
“Everyone our age is so independent that learning to think and play as
a team is especially rewarding. Regardless of body weight, activity does
so much for self-esteem.”
| From the youngest
team member, a mere age 50, to the most senior member at age 66, the women’s
ages are as diverse as their occupations—school principal, retired PE teacher,
wellness coordinator, hospice nurse, district manager, drug court director.
But they speak with passion about the bond between them that has grown
and made them one—the camaraderie of teamwork and love for the game of
basketball. Sheila Huff, the tough-talking, no-nonsense, 50-something year
old principal of Glenwood Middle School is the most competitive team member.
Although a lifelong athlete, Sheila
women have shown that the desire for competition defies age limits. The
human body has the ability to adapt to a training stimulus at any age with
proper preparation, determination, and desire. This entire experience has
made the women more aware of their health and increased their commitment
to stay at the top of their game through practice and exercise. After all,
the 2008 National Senior Olympics will be held in Louisville. And these
ladies hope to repeat!
Editor’s note: Additional Evansville team
members are Becky Owen, Ruby Rusk, Marsha Griese, Barb Kemper, and Cathy
Bates. To follow the Lady Hoosiers’ progress, go online to www.nsga.com.
|After running 2 marathons and a 50K
in just 6 weeks I seem to be dragging around some fairly dead legs. Nevertheless,
I created this challenge in advance of these other races so it behooves
me to give it my best shot; so, after 3 weeks of ‘serious taper’ I begin
my next adventure.
It took quite some time to develop this
undertaking and to fight through all the logistics required of ‘The Triple’.
The plan is run the Lincoln Nebraska Marathon on May 6, the Tacoma Washington
Marathon on May 13, and the McDonald Forest 50K on May 19 (14 days).
For 2 days I have
been driving in and out of rainstorms as I make my way west through Illinois,
Missouri, Iowa and Nebraska. (Do you think that’s where the term ‘driving
rainstorm’ originated?) The local radio stations are predicting heavy rains,
hail, and possible tornadoes for Saturday evening in eastern Nebraska and
western Iowa. Ouch. And, there’s a 60% chance of rain with 20 – 30 mph
winds for those of us taking on the Lincoln Marathon. www.LincolnRun.org
I pay a visit
to the expo, which takes place at the Embassy Suites Hotel and then I mosey
on over to the free pasta dinner held on the University of Nebraska
campus in a building for the sole use of the alumni; very nice. Midway
through dinner a nasty lightning storm accompanied with high winds pays
us an unwelcomed visit.
the finish in 5:08:26 (5:03:26 chip time).
I beat my projected time by 2 minutes. Believe me, this newfound speed
of mine can only be attributed to the helpful tailwind that nudged me along
from 21 to 25.
| I have found
a parking lot where I’ll shut it down for the night. After a short break
in the weather it begins raining at midnight and continues non-stop until
5:00 am when it lessens it’s intensity to an acceptable drizzle. After
eating and hydrating in the van, I make my way over to the race start line;
Finally, 2 hours into
the race, the rain comes to a halt. I’m purposely holding myself back in
hopes of saving my legs for my next 2 events in Washington and Oregon,
but it’s really hard to not put forth my best effort. I’m experiencing
a good race with the normal aches and pain that one comes to expect in
a marathon (and in old age). Miles 15 thru 19 prove to be a real ‘bear’
as I struggle directly into a serious headwind. I finally make my way onto
the chip mat located at the 20-mile mark (3:52:23) and there’s a readout
that predicts ones finishing time (5:10:28). What the computer fails to
‘compute’ is the slowing effects of a headwind and the helpful push that
a tailwind provides. I cross
RUNNERS: The ½ marathoners
started with us full marathoners and we ran together for approximately
13 miles. This is the reason that it took me 5 minutes to get to the start
line but I have no problem with that in a chip-timed race. There were 1074
marathoners. I was 21st out of 29 in my age group.
COURSE: This is a flat (Boston
qualifier) course but I’ll never recommend any race that is held on a course
that is 95% concrete. Yuck!
VOLUNTEERS: Plentiful and
cheerful, in spite of the rain.
AID STATIONS: Sufficient, mainly
but before I can locate such a place I espy
a sign for a Perkins Restaurant, so I exit the roadway and find an acceptably
‘dark’ spot in the parking lot. Now I won’t have to drive before breakfasting
|| I’ve gone to
van and grabbed my ‘shower bag’ and made my way back to the phys ed building
where free 20 minute massages are available. I’m limping noticeably! All
during the run my right ankle was hurting; but like most marathoners I
believed if I ignored the pain it would cease to exist. Not so grasshopper.
Someone has to explain to me how a person can run 26.2 miles on a bad ankle
but cannot walk on it!
to ‘get out of Dodge (Lincoln)’ before tomorrows’ morning rush hour traffic
bottles me up in town so I’m making my west on Hwy 80 in hopes of finding
an upscale restaurant where I might reward myself with some ‘fine dinning’.
Big mistake, I’ve been driving for 100 miles in, yet another driving rainstorm,
and I’m forced to settle for a so-so eatery. After dinner I decide to head
back onto the highway until I come upon the next rest-stop
night, as I lie in the van, my ankle continues to worsen. In the morning,
as I make my way into the restaurant, I cannot put any weight on this stupid,
@#$%^&* ankle. I’ve discussed this issue with myself for an hour and
have made the heart-wrenching decision to turn back; curtailing my ‘2007
Triple”. I really don’t care to drive another 1600 miles to Tacoma and
not be able to run, and then turn around and drive another 2300 miles to
Indiana. Besides, on June 23rd I’m heading out to run my 7th continent
and I will not risk jeopardizing that trip.
Ps It rained every day of this trip,
I messed up my ankle while running my ‘slowest’ marathon; and, while driving
the 750 miles home, I had to deal with the aftermath of yesterdays’ tornadoes.
As I was driving on highway 2, the eastbound (me) lane was fine but the
westbound lane was UNDERWATER. Also, interstate 29, which is the north/south
connector out of Kansas City, was shut down and I was rerouted over the
back-roads of Iowa just to get back to 70E. I later read that Kansas suffered
the most devastation brought on by this latest series of violent storms.
Oh yeah, my a/c went out and I had to suffer through stop-and-go traffic
in and around St. Louis in 94 deg weather. And yet, I can’t think of a
single thing I’d rather be doing with my life!