Hello, Walkers and Runners!!!  Spring, my favorite time of the year, is here, and the race season is now underway.  The month of May has a race every weekend, GOOD LUCK! 

   
Here’s a real quick update of ‘club happenings’.  Our first pizza walk/run was April 27^th at 6:00 pm at Wesselman’s Park: pizza was at 6:45 pm.  You do NOT have to walk or run to have pizza, you just have to SHOW UP.  This is a fun get-together that presents us with the opportunity to talk with one another about both past and future races.  Starting in May, our pub runs will be held on the 1^st and 3^rd Wednesday of the month at Ri Ra’s.  This will continue throughout the summer so come on out to walk/run and then enjoy a beer on the patio. 

You should also know that the club is currently working on a means of raising funds for a Chip Timing System.

Let the GRAND PRIX begin!!!!!!  This is a great event.  The cut off date to sign up was April 15^th.  Chad Hartmann does a great job keeping things updated on our web-page: check it out.  The first race of the Grand Prix was the Colon 2 Mile run on April 19^th. 

As you can see the Club is very busy with both work and fun!

Hey Tim Roman and Chad Hartmann, how did things go in Boston?

On the 20^th of February I had 6” of my small intestine removed. Tests showed I had 2 defects in that section since birth.  The major concern for me was I could not run for 4 weeks.  I started back running on March 20^th and ran 2 miles a day for that week, then ever so carefully, I added more miles.  On April 1^st, I resumed my normal schedule.  I ran my first race April 12^th at the Henderson Tri-Fest 5K and managed an 18:23.   I did something I never do; I went out with a SLOW 6:05 for the 1^st mile!!!  It did feel great but I prefer to go out at a 5:00M/M pace; however, until I get my dynamite back I will stick with this new regimen. (Get it, dynamite – stick.)

Thanks to everyone who expressed their concern.

RUNNING TIP:  I have not done any speed work at all this year.  So, to get back in shape with out killing my self, I’m doing mini speed workouts.  For the next 2 weeks I will do 3-4 small workouts.  One day I will do 4 X 400’s, the next day or so I’ll run a fast mile.  I will do this until I feel strong enough to add a heavy-duty work out.  Also, I’ll be running the Flying Pig Marathon in Cincinnati, Ohio on May 5^th, so I must work in one more long run to ready myself for the Pig.  I will start May off with a bang and hope I do not fade away!
   

I have really enjoyed my first 3 months as president and look forward to serving and helping the walking/running community  with races and events.  Also, there are some new races coming up so check out the race calendar on the clubs’ web site!

Thanks,

Chris Thomas

    It’s that time of the year when a runner moves away from those ‘Long-Slow-Distance’ runs to a more up- tempo effort. That’s the purpose of the speedwork sessions on Tuesday nights.
   

       Even if you’re like myself - and will never be fast – you can be faster. So join in the fun (and work) at the State Hospital Grounds at 6:00 pm each week.
   

Lack of Physical Activity Carries High Cost to Health Reprinted with the permission of Lisa Bell

     I am always surprised when people view exercise as “optional.” I wonder if they fully understand what happens to the human body without it.
   

     During my years as an intensive care nurse I cared for bodies broken by disease and disuse. Two decades as a fitness professional has allowed a radically different perspective: witnessing the power of exercise to transform bodies from the inside out—by restoring health, improving function, and preventing disease. Both experiences have made me profoundly aware of the high cost of inactivity. It is not a cost that most of us can afford.

     One of my favorite exercise scientists, Miriam Nelson, PhD of Tufts University has done a great deal of work determining the value of exercise. “Being physically active is the stimulus that gets most organs in the body to work at their best,” she explains. “If you’re not active, it affects all body systems, literally down to the cellular level.”

     One of the most damaging effects of a sedentary lifestyle occurs in the endocrine system. Without activity the hormone insulin, which regulates glucose levels (blood sugar), becomes less sensitive. That means more insulin is required to do the same job, elevating insulin levels in the body and prematurely depleting the pancreas over time. Age further decreases insulin’s sensitivity. That is why more than 40% of people over the age of 40 are “pre-diabetic,” (high, but not yet diabetic blood sugar levels).
   

     Regular exercise reverses this condition. It improves cells’ ability to process glucose, improving insulin sensitivity and significantly reducing the risk of developing full-blown Type 2 diabetes. Studies have shown that one hour of brisk walking per day decreases this risk by 34%. Losing 7% of body weight and exercising aerobically 2 ½ hours per week lowers the risk by 58%.

     The most important body system for sustaining life is arguably the cardiovascular system. Yet it too is tremendously sensitive to activity levels. Although sedentary habits, an imperfect diet, genetics, and age increase fatty buildup inside blood vessels, regular exercise reverses plaque development and helps clean out vessels (a.k.a. the “Roto Rooter effect). Physical activity also boosts good cholesterol (HDL) and makes the lining of the vessels (endothelium) more flexible.
     

     Couch potatoes have a significantly higher risk of heart attack, hypertension, and elevated cholesterol than those who are active. Regular exercisers are also 25% less likely to have a stroke than sedentary people. Those who remain active are at lower risk for cognitive decline and dementia, and they are half as likely to be diagnosed with heart disease.

     But perhaps the most motion-sensitive organ group of all is the musculoskeletal system. Muscles and bones, which seem so permanent, are actually temporary tissues, which require doses of activity and load to maintain themselves over time. Both begin to wither away if not used beyond the age of 40. Muscle mass drops by 6% every decade after the age of 50, and strength declines by 10 to 15%. Bones begin eroding about 1% annually until menopause, when the rate can jump to 2.5%.
     

     Overloading muscles through strength training rebuilds muscle, prevents bone loss, and can even add 1% in bone mineral density over a year. Just two months of resistance training boosts strength by about 40%.

     “Regular exercise is the best way to stay out of a nursing home,” says Steven Blair of the Cooper Institute in Dallas. Strong muscles are the best defensive strategy to prevent the frailty that so often robs older Americans of their independence.   

 The bottom line: Exercise is not an optional luxury, but good health is. Don’t allow inactivity to erode the health and mobility that you enjoy. Protect your future by exercising moderately a half hour each day. The alternative is just too costly.

When two or more runners gather, the topic typically turns to training.  Inevitably, the discussion commences – how do you train, how often, what kind of shoes, etc.  I’ve run several marathons, so sometimes I’m asked about my training methods.  If there’s one thing I love to talk about, it’s running, and being the opinionated runner-geek I am, I’m more than happy to share my thoughts.  Of course, what works for me won’t necessarily work for everyone.  Still, it’s fun to share my experiences and learn what others do to prepare for 26.2.   Here, for what it’s worth, is my shared wisdom on marathon training. 
   

How much in advance of the marathon do you begin training?  As little as not at all (not recommended for the sane runner) and as much as 3 months.  In my defense, the one marathon I entered on a whim was run on a base of approximately 40 miles per week, with weekly long runs around 13 miles.  For “planned” performances, I throw in one progressively longer run each weekend, topping out at 20 miles 3 weeks prior. 

How many miles per week do you put in?  In the 16 marathons I’ve run, I’ve not topped more than 54 miles a week in preparation.  Through trial and error I’ve determined that when I go much over 50 miles per week, I’m more prone to injury.  In my experience, a marathon can be completed on a minimum of 40 miles per week.  Mega mileage will only wear you down, which won’t bode well for a respectable marathon run.

How many long runs (18+ milers) do you run?  I’ve done as few as one (which was an 18-miler) and as many as four.  Only twice has my longest run been over 20 miles (22).  I think the optimal number is probably 2, maybe 3.  More than that serves only to wear you out, leaving little energy for the actual marathon. 

What kind of gels/drinks do you use in the marathon?  I’ve seen some people treat the marathon as a sort of buffet – fanny packs full of gels, energy bars, snacks of all kinds.  These same folks are sucking down gels every mile.  Egads!  I’ve found that gels are really all I need.  How many depends on how I’m feeling as the marathon progresses, but usually it’s around 4.  I typically have my first one around 12 miles, and another every 3 miles or so.  I wash those down with water at the water stops; at the water stops where I’m not “gelling” I take in a small amount of sports drink.  For those who go crazy with over-hydration at every water stop, I say: STOP THE MADNESS!  Unless it’s oppressively hot, chances are good you’re not going to dehydrate.  Drink a small amount and move on.  Should a person find out what kind of gels/drinks will be available at the marathon and train with those same products?  Probably.  Do I do that?  No.
   

How long do you take to recover after the marathon?  Here is a prime illustration of Do Not Follow This Idiot’s Example.  I typically run again the next day.  That being said, I believe if it’s an easy and relatively short run (2-3 miles), it serves to loosen up your tight muscles and work out all the kinks.

How many marathons do you run each year?  Usually I run 1 or 2.  I’d probably do more if it wasn’t so darned expensive to travel and pay entry fees, get time off work, etc.  Still, 1-2 per year gives me something to look forward to and train for, plus leaves room for other race distance events.

And, of course, that question you get from the non-runners in your life: WHY?!  If you’re reading this, chances are you know the answer to that yourself.  It’s different for everyone, of course, but there are common themes.  Mostly, I think those who tackle the marathon (and beyond) are Type A’s who relish the challenge of mind over matter.  Then there’s that mystical mix of exhaustion and exhilaration that comes with crossing the finish line.  Somehow, that feeling makes it all worthwhile.

Now it’s my turn to question you:  Anyone planning to run the Memphis or Huntsville marathons in December?  I know it’s a long way off, but I’d be interested in doing some long runs in the fall with any others who are on the same training timetable.  If so, drop me an e-mail to evvrunner@aol.com. 

See you on the roads!
   

Bataan Memorial Death March (Marathon)
White Sands Missile Range, New Mexico

March 30, 2008

There are a wide variety of available options in this race: one can enter the team division

where a minimum of 5 members must finish together, and there are the ‘heavy’ and the ‘light’

 military divisions, as well as the ‘heavy’ and the ‘light’ civilian divisions.

 I‘ve entered the civilian male light division.

Those entered the ‘heavy’ divisions must carry 35 pounds of non-consumable weight on their back, which means all the food and water/sports drink are in addition to this weight requirement. I figured that running a marathon in the heat and sand of a desert, on a course that bobs up and down between 4100’ and 5300’ is
more than enough of a challenge for this dude.

Day 1:  It’s my plan to drive 800 miles today (to the Ok./ Tex. border) so I’m up at 5:00 am and in no time at all I’m out the door into the dank, dreary darkness..... and then it rains.

     Later in the day, much later, the weather changes as I make my way into the southwesternmost reaches of Missouri and into central Oklahoma. The temps have climbed to 86 degrees and it seems every one hundred miles I travel, I remove another layer of clothing. The a/c is on and the fan is cranked all the way up and yet my body struggles to acclimate to this newly discovered phenomenon called heat! You tell me, “How am I going to react to a desert race in New Mexico?”

     At long last I’ve arrived at the border and the 825 miles on my odometer are reason enough for me to shut it down for the night.

Day 2:  It went down into the lower 30’s last night but I slept comfortably in my motel-on-wheels. However, the wind was more than noteworthy! No matter how often I visit this region of the country (western Ok and the Texas panhandle) I am never prepared for this wind. It howled and made strange noises throughout the night and now it ‘rocks’ my world (van) as I continue west.

     I am now on the final leg of this drive as I head west on route 70 in New Mexico, just north of the White Sands Missile Range (hereafter referred to as WSMR). The mountains surround me but what is most striking is the sand. It’s that white, fine, seemingly fluffy stuff that glares ever so brightly at you non-stop. This should be a lot of fun!

You know, there’s an old Bedouin proverbs that states,

“When you are in the desert, you only have one enemy!”

     I’ve arrived and I’m doing well at familiarizing myself with this ‘post’. Registration goes off without a hitch. The goodie-bag includes such things as a camouflage t-shirt, dog-tags, etc. I even bought a few additional items – all for a good cause. All the pre-race activities take place in this area but the race and post-race events take place about 1 mile from here, I’ve scouted out a grand parking spot for tonight, but 4400 crazies are converging for the March (Runners, walkers, team-members, backpackers, marathoners and those in the ½-marathon (15.2 –miler) are all referred to as Marchers.) and I’m not too sure if this prime location will be available to me tomorrow night.

     This evening I’m taking in a free movie entitled “The Raid”. As most of you know when war broke out in ’41, our commanders decided that the “European Theater” should be our primary focus and that left those on the Philippine Islands to fend for themselves. Without a supply line, without naval support, without air support, and without reinforcements, their destiny was written in the sands.

(Ed’s note: you can’t believe the conflicting info I’ve uncovered on this subject but one version states that 90,000 to 100,00 American and Filipino prisoners were forced to march to various POW camps. Along the way 11,000 died due to cruel and inhumane treatment.

Hence, The Bataan Death March!)

     The “Raid” i