Run-walk-run to faster times, faster recovery
By Jeff Galloway

You can gain control over the amount of fatigue in a race or long run
by taking walk breaks, starting at the beginning. According to
numerous surveys, you'll also run faster -- 13 minutes faster in a
marathon with walk breaks than in a continuously run event.

Walk breaks help you mentally break up a challenging race or workout
by concentrating on one segment at a time. Because you erase a lot of
the fatigue with each walk break, your legs are strong at the finish
-- you can celebrate that evening and recover fast.

Erasing fatigue
Most of us, even when untrained, can walk for several miles before
fatigue sets in simply because walking is an activity that we can do
efficiently for hours. Running takes more work because you have to
lift your body off the ground and then absorb the shock of the landing.

The continuous use of running muscles produces much more fatigue,
aches and pains than running at the same pace while taking walk
breaks. If you walk before your running muscles start to get tired,
you allow the muscles to recover instantly -- increasing your capacity
and extending the distance, while reducing the chance of next-day
soreness.

The method involves strategy. By using a ratio of running and walking,
adjusted for the pace per mile, you can manage your fatigue. Using
this fatigue-reduction tool early gives you the muscle resources and
the mental confidence to cope with the challenges that can come later.
Even when you don't need the extra strength and resiliency bestowed by
the method, you will feel better during and after your run.

The run-walk method is very simple: Run for a short segment and then
take a walk break -- and keep repeating this pattern. Beginners will
alternate very short run segments with short walks. Even elite runners
find that walk breaks on long runs allow them to recover faster. There
is no need to be totally exhausted at the end of any long run.

Here are some tips:
A short and gentle walking stride
It's better to walk slowly, with a short stride. Long strides can
cause shin irritation. Relax and enjoy the walk.

No need to eliminate the walk breaks
Some beginners assume that they must work toward the day when they
don't have to take any walk breaks. This is up to the individual, but
is not recommended. Remember that you decide what ratio of
run-walk-run to use. As you adjust the run-walk to your liking, you
gain control over your fatigue.

How to keep track of the walk breaks
There are several watches which can be set to beep when it's time to
walk, and then when it's time to start running again.

Walk breaks on long runs
Walk breaks can be taken according to the following schedule. Feel
free to walk more or cut both of the segments in half. For example:
1:00 run/2:00 walk could be converted to :30 run/1:00 walk.
Pace per mile  Running Walking
8:30 	        5:00  1:00
9:00 	        4:00  1:00
10:00 	        3:00  1:00
11:00 	        2:30  1:00
12:00 	        2:00  1:00
13:00 	        1:00  1:00
14:00 	        0:30  0:30
15:00 	        0:30  0:50
16:00 	        0:30  1:00
17:00 	        0:25  1:00
18:00 	        0:20  1:00
19:00 	        0:15  1:00
20:00 	        0:10  1:00

Note: In 5K and 10K races, many veterans find that they run faster
times when walking every mile for the first half of the race.

Walk breaks:

*Give you control over the way you feel
*Erase fatigue
*Allow endorphins to collect during each walk break-you feel good
*Break up the distance into manageable units ("I can go for two more
minutes")
* Speed recovery
* Reduce the chance of aches, pains and injury
* Allow you to feel good afterward -- carrying on the rest of your day
without debilitating fatigue
* Give you all of the endurance of the distance of each session --
without the pain
* Allow older or heavier runners to recover fast, and feel as good or
better than the younger (slimmer) days

For more information, see Jeff's books Marathon, Half-Marathon,
Running -- A Year Round Plan, Walking -- The Complete Book and
Galloway's Book on Running, 2nd Ed. These are available, autographed,
from www.RunInjuryFree.com. Join Jeff's blog: www.jeffgallowayblog.com
Incorporating walk breaks into a marathon can help you complete it
without being overcome by fatigue.
Incorporating walk breaks into a marathon can help you complete it
without being overcome by fatigue.
Article Tools

Bellarmine University Physical Therapy's 2nd Annual Fun Run in
cooperation with Ken Combs Running Store and The Louisville Zoo to
benefit JCPS Physical Therapy is coming up on Saturday April 19th at
The Louisville Zoo. Registration begins at 7:15 am and the 1 mile race
goes off at 8:30 with the 3 mile race going off at 8:45!! Registration
fee for adults is $25 and children (3-12) are $20. The fee includes all
day admittance to The Zoo, prizes, a T-shirt, snacks, and much more! We
would love to see all of you there to help us raise money for JCPS
Physical Therapy and get them much needed money to buy supplies and
equipment to better serve their children! Please email me, Kelly
McKenna, at kmckenna01@... for more information or visit our
website at www.bellarmine.edu/lansing/pt and look under "Student
Involvement" for the registration form!
We can't wait to see you there!

Just a reminder to everyone that the deadline for early registration
for the Bellarmine Fun Run is this Friday (3/21/08). Email me at
kmckenna01@... or visit the website at
www.bellarmine.edu/lansing/pt and look under "Student Involvement"
for more information! Thanks and looking forward to seeing you! :):)





In louisvillerunnersclub@yahoogroups.com, "kmckenna01"
<kmckenna01@...> wrote:
>
> Hello!
> It's that time of year again! Bellarmine Univeristy Physical
Therapy is
> planning thier annual FUN RUN to benefit Jefferson County Public
> Schools Physical Therpay Department. The race will be held on
Saturday
> April 19the at the Louisville Zoo and all proceeds will go to
JCPS!!
> Your entry fee for the race will include the race, a free T-shirt,
free
> admittance to the Louisville Zoo for the entire day, and many more
> exciting events on the morning of the race!
> We would love to see you there!!!
> Please contact me, Kelly McKenna at kmckenna01@... with any
> additional questions or to receive more information about this
event!
> Thanks so much and we can't wait to see you there!
>

Hello!
It's that time of year again! Bellarmine Univeristy Physical Therapy is
planning thier annual FUN RUN to benefit Jefferson County Public
Schools Physical Therpay Department. The race will be held on Saturday
April 19the at the Louisville Zoo and all proceeds will go to JCPS!!
Your entry fee for the race will include the race, a free T-shirt, free
admittance to the Louisville Zoo for the entire day, and many more
exciting events on the morning of the race!
We would love to see you there!!!
Please contact me, Kelly McKenna at kmckenna01@... with any
additional questions or to receive more information about this event!
Thanks so much and we can't wait to see you there!

This article was in today's Minneapolis paper (the StarTribune)
:Wisconsin race winner suffers frostbite, scheduled for
amputationMILWAUKEE — Andrew Wells may pay a heavy price for his
victory in last weekend's Frozen Otter Ultra Trek: two toes. The
27-year-old from Davenport, Iowa, was one of only two competitors to
make it past the halfway point of the 64-mile race that started at
noon Saturday. He spent nearly 17 hours on the Ice Age Trail in the
Northern Kettle Moraine State Forest. At one point, the temperature
dropped to nearly 15 below zero. Wells was the only person to make it
past the fifth checkpoint near the 40-mile mark. He got turned around
and mistakenly returned to the finish area, where at 5 a.m. Sunday he
was declared the victor for covering the longest distance: 49 miles.
"I guess it was fortunate that I went back to the finish," Wells said.
"Otherwise, I would have kept going. At the 40-mile mark, I felt
great." Wells said he never noticed the frostbite set in. "My feet
were obviously frozen, so I couldn't feel them," he said. "And it was
too cold to take my shoes off to check my feet. On my hands, I had
mittens on, and just to take them off for 30 seconds, my hands got
really cold, painful. "I thought my toes were OK." After finishing, he
went to a friend's home in Madison and napped. He woke to intense pain
in his toes. He removed his shoes and discovered a purple
discoloration. Wells, a chiropractic student, tried to warm his feet
in warm water and then went to a hospital in Platteville. From there,
he went to Iowa University Hospital and clinics in Iowa City, where
doctors plan to remove his big toe and the one next to it from his
right foot. He told the Milwaukee Journal Sentinel that surgery is
scheduled for Friday. "There's nothing I can do about it now," he said
during an interview from his hospital bed. "I can live a good life
without toes. "I don't think it will slow me down. My balance might be
a little bit off, but I'll still continue racing." Competitors could
navigate the trail with any non-motorized form of transportation, such
as snowshoes or skis. But most, like Wells, used only shoes and socks.
He plowed through several inches of snow in running shoes, one pair of
wool socks and a pair of waterproof socks. Race director Rod McLennan
competes with Wells as part of Team Fat Otter, an Illinois-based
adventure racing squad. He said Wells was the only competitor injured.
But most of the 43 starters dropped out after 8 or 16 miles, and only
four continued past the 32-mile mark. "Everybody seemed to really
enjoy it and called it quits at the right time and were happy they
gave it a shot," McLennan said. "For the most part, they stayed pretty
warm when they were moving. "But they weren't able to stop or slow
down." What did Wells win? A victory package that included energy
drinks, gel flasks, Moosejaw adventure gear and a subscription to
"Trail Runner" magazine.

Tired of running alone? Need a little extra motivation? Want some
running buddies? Join us for any or all of our Fleet Feet Sports Group
Runs.

     * Wednesday evenings at 6:00 p.m.
     * Saturday mornings at 7:00 a.m.
     * Saturday mornings at 8:00 a.m.
     * Sunday mornings at 8:00 a.m.

The store will be open to store your gear, us the facilities and
warmup before you take off.

BUSINESS CENTER PRESENTS
GROUNDHOG RUN
1ST ANNUAL 5K FUN RUN/WALK
SATURDAY, FEBRUARY 2, 2008 AT 8:00AM
(ALTERNATE SNOW/ICE DATE-VISIT www.LOUISVILLEUNDERGROUND.COM FOR
INCLIMENT WEATHER UPDATE)
GENERAL INFORMATION
     * A PORTION OF THE 5K ROUTE WILL RUN THROUGH THE LOUISVILLE
UNDERGROUND LIMESTONE MINE AND BUSINESS CENTER, WHICH IS 100 FEET
UNDER THE LOUISVILLE ZOO
     * THIS IS A TIMED RACE WITH SPLITS GIVEN AT THE 1 & 2 MILE MARKER
     * THE RUN BEGINS AND ENDS AT THE LOUISVILLE ZOO PARKING LOT WHICH
IS WHERE YOU SHOULD PARK YOUR CAR
     * 100% OF ALL PROCEEDS WILL BENEFIT WINGS OF REFUGE, A LOCAL
MINISTRY THAT SERVES THE NEEDS OF THOSE WHO HAVE EXPERIENCED PHYSICAL,
EMOTIONAL OR SEXUAL TRAUMA.
     * ALL PARTICIPANTS WILL RECEIVE A NICE WICKING LONG SLEEVE SHIRT
     * NO OVERALL OR AGE GROUP AWARDS WILL BE GIVEN
     * WALKERS WILL BE ALLOWED BUT MAY BE ON A STAGGERED SCHEDULE
     * YOU MUST BE 18 YEARS OF AGE TO PARTICIPATE IN THE RUN
     * NO PETS OR STROLLERS ALLOWED
     * RUN MAY BE LIMITED TO 500 PARTICIPANTS.  IF WE HAVE MORE THAN
500 APPLICANTS, WE MAY STAGGER THE STARTING TIMES
     * RUN NUMBERS AND SHIRTS MAY BE PICKED UP AT KEN COMBS RUNNING
STORE, 4137 SHELBYVILLE ROAD, LOUISVILLE, KY 40207 ON THURSDAY JANUARY
31ST FROM 10AM TO 2PM AND FRIDAY FEBRUARY 1ST FROM 4PM TO 7PM OR AT
THE ZOO PARKING LOT ON THE MORNING OF THE RUN BUT NO LATER THAN 7:30AM

REGISTRATION INFORMATION
     * GO TO WWW.LOUISVILLEUNDERGROUND.COM TO SEE THE RUN ROUTE
     * EARLY REGISTRATION FEE IS $25 AND MUST BE POSTMARKED BY JAN 26TH
2008
     * LATE REGISTRATION FEE IS $29 AND MAY BE DONE IN PERSON AT KEN
COMBS RUNNING STORE, 4137 SHELBYVILLE ROAD, LOUISVILLE, KY 40207 ON
THURSDAY JAN 31ST FROM 10AM TO 2PM AND FRIDAY FEB 1ST FROM 4PM TO 7PM
OR AT THE ZOO PARKING LOT ON THE MORNING OF THE RUN BUT NO LATER THAN
7:30AM
     * FOR QUESTIONS-CALL 502-408-6023 or EMAIL WingsOfRefuge@...

REGISTRATION FORM

LAST NAME __________________ FIRST_____________
EMAIL____________________________

ADDRESS_____________________________PHONE___________________SHIRT SIZE
S M L XL

CITY____________________________ STATE____ ZIP___________ SEX__ M__
F__ AGE_______

WAIVER OF LIABILITY â€" In consideration of the acceptance of my
entry, I hereby for myself, my heirs, executors and administrators, do
release and discharge the Louisville Underground, LLC, Wings of Refuge
and any and all run sponsors and associates of the Louisville
Underground Groundhog Run.  I attest and verify that I have full
knowledge of the risks involved in this event and that I am physically
fit and sufficiently trained to participate and that I am at least 18
years old.

PRINT NAME
______________________SIGNATURE________________________DATE________

MAKE CHECK PAYABLE TO:  WINGS OF REFUGE
MAIL THIS SIGNED FORM AND YOUR CHECK TO:
WINGS OF REFUGE, 8215 SHELBYVILLE RD, LOUISVILLE, KY 40222

ok it is over a year off. But this is a great deal and might be a
good one to aim for.

---------------------------------------------------------------

2009 ING Miami Marathon® Registration Blitz is Coming Back! Lowest
Entry Fees for a Marathon or Half Marathon!

Do you want to pay $27.50 to enter the 2009 half marathon? How about
$40 for the full marathon? If you think it costs too much to run or
walk a marathon/half marathon, we are offering everyone the chance to
register at cost and save plenty of money. Get up early and register
for the 2009 ING Miami Marathon and Half Marathon® beginning at 6 AM
Tuesday, January 29 and save up to 50% off our regular fees. For one
week, the public will have a chance to save 30-50% off our regular
entry fees. More than 3,000 people are expected to register so take
this opportunity to be a part of South Florida's greatest road race!
Registration Blitz Info:

The Registration Blitz will run from 6 AM EST on January 29 through
11:59 PM EST Tuesday, February 5. Discounts will be as follows:
- The first 200 to register for the half marathon and the first 200
for the marathon SAVE 50% - $27.50 (half) or $40 (full)
- The next 200 to register for the half marathon and the next 200 for
the marathon SAVE 40% - $33 (half) or $48 (full)
- All others who register for either race will SAVE 30% - $38.5
(half) or $56 (full)

So there you have it, with affordable fees and a year to train, we
expect all of South Florida to get on their feet and run, walk or jog
their first marathon or half marathon!

Although we won't have access to the building, snacks
and coffee as in past years:

there will be a group running Xmas morning from the
JCC parking lot at 7 AM.

MC 200 Relay - Madison WI to Chicago IL June 6-7, 2008

Madison-Chicago 200 ("MC200")
200-mile running relay race
June 6th and 7th, 2008

On Friday, June 6th, 2008, begin a 200-mile trek through the bike
trails, rolling hills, city streets and lakefront paths that run from
Madison, Wisconsin to Chicago, Illinois.  Relay teams will begin in a
wave start in Madison on Friday morning at 7:00 a.m., and every hour
thereafter, until 4:00 p.m., with starting times based on the
respective teams' estimated finishing time.

Approximately 70% of the course follows the scenic bike trails of
Wisconsin and Illinois.  The race continues all night long, and all
runners can expect to run one leg of the race at night.  Race
organizers require a safety check prior to the race, so that all
teams have the proper illuminating and communication equipment, and
navigational materials needed to complete this race safely.  The
course ends in Chicago at Lincoln Park's Montrose Harbor, with the
finish area operating between 10:00 a.m. and 7:00 p.m., on Saturday,
June 7th.

The MC200 was designed to appeal to all runners, from highly
competitive, to recreational.  The course is divided in to 36 "legs",
which vary in length.  Teams may be comprised of up to 12 members,
with teams of 6 or less competing in the "ultra" division.  Thus,
each team can accommodate runners of different abilities.  Teams
transport themselves along the course in two support vans, which
alternate along the way.  Thus, runners in the "inactive" vehicle
have an opportunity to eat and/or rest before continuing with their
portions of the race.

Our charity partners in the MC200 include Special Olympics of
Wisconsin and Illinois.  The MC200 is also a member race in The Avon
Foundation "Need for Speed Against Domestic Violence" National Relay
Series, and runners are encouraged to raise funds to support their
efforts in our community.

The MC200 is shaping up to be the largest relay event of its kind in
the Midwest in 2008, and additional volunteers are sought to support
the large number of runners expected to be on the course.  If you, or
your group, are interested in helping us, please let know via the
contact information provided below.  This event presents fundraising
opportunities for your group at the volunteer level as well.

NOTE: Early Registration ends NOV 30th.

For detailed information about the Madison-Chicago 200, including
course maps, race handbook and FAQ's, sponsorship opportunities and
volunteering, visit the official race website:

www.mc200.com
or contact:

Joe Pulizzano – Relay Director
(608) 219-4623
joe@...

Tom Hepperle – Associate Relay Director
(708) 386-4660
tom@...

Hello Nick and thanks for you the rapid response to my early morning jogging
request.  Sorry but With the holiday weekend I haven't able to reply sooner.
   I don't feel my current work schedule allows me the time to participate in
ether of the group meats you informed me of.  But thanks you very much!  I found
the cherokeeroadrunners.org page.
   BTW how far and about how long time wise are the runs you told me about. 
Leaving for work at 7 a.m. I fear I may not have enough time.
   Chad Hord

  __________________________________________________
Do You Yahoo!?
Tired of spam?  Yahoo! Mail has the best spam protection around
http://mail.yahoo.com

[Non-text portions of this message have been removed]

Run-Walk-Run to Faster Times, Faster Recovery

By Jeff Galloway
For Active.com

You can gain control over the amount of fatigue in a race or long run
  by taking walk breaks, starting at the beginning. According to numerous
  surveys, you'll also run faster--13 minutes faster in a marathon with
  walk breaks than in a continuously run event.

Walk breaks help you mentally break up a challenging race or workout by
  concentrating on one segment at a time. Because you erase a lot of the
  fatigue with each walk break, your legs are strong at the finish--you
  can celebrate that evening and recover fast.

Erasing Fatigue

Most of us, even when untrained, can walk for several miles before
  fatigue sets in simply because walking is an activity that we can do
  efficiently for hours. Running takes more work because you have to
lift your
  body off the ground and then absorb the shock of the landing.

The continuous use of running muscles produces much more fatigue, aches
  and pains than running at the same pace while taking walk breaks. If
  you walk before your running muscles start to get tired, you allow the
  muscles to recover instantly--increasing your capacity and extending the
  distance, while reducing the chance of next-day soreness.

The method involves strategy. By using a ratio of running and walking,
  adjusted for the pace per mile, you can manage your fatigue. Using this
  fatigue-reduction tool early gives you the muscle resources and the
  mental confidence to cope with the challenges that can come later. Even
  when you don't need the extra strength and resiliency bestowed by the
  method, you will feel better during and after your run.

The run-walk method is very simple: Run for a short segment and then
  take a walk break--and keep repeating this pattern. Beginners will
  alternate very short run segments with short walks. Even elite
runners find
  that walk breaks on long runs allow them to recover faster. There is no
  need to be totally exhausted at the end of any long run.

Here are some tips:

A short and gentle walking stride
It's better to walk slowly, with a short stride. Long strides can cause
  shin irritation. Relax and enjoy the walk.

No need to eliminate the walk breaks
Some beginners assume that they must work toward the day when they
  don't have to take any walk breaks. This is up to the individual, but is
  not recommended. Remember that you decide what ratio of run-walk-run to
  use. As you adjust the run-walk to your liking, you gain control over
  your fatigue.

How to keep track of the walk breaks
There are several watches which can be set to beep when it's time to
  walk, and then when it's time to start running again.

Walk breaks on long runs
Walk breaks can be taken according to the following schedule. Feel free
  to walk more or cut both of the segments in half. For example: 1:00
  run/2:00 walk could be converted to :30 run/1:00 walk.
Pace per mile  Running  Walking
8:30  5:00  1:00
9:00  4:00  1:00
10:00  3:00  1:00
11:00  2:30  1:00
12:00  2:00  1:00
13:00  1:00  1:00
14:00  0:30  0:30
15:00  0:30  0:50
16:00  0:30  1:00
17:00  0:25  1:00
18:00  0:20  1:00
19:00  0:15  1:00
20:00  0:10  1:00

Note: In 5K and 10K races, many veterans find that they run faster
  times when walking every mile for the first half of the race.

Walk breaks:

     * Give you control over the way you feel
     * Erase fatigue
     * Allow endorphins to collect during each walk break -- you feel
  good
     * Break up the distance into manageable units ("I can go for two
  more minutes")
     * Speed recovery
     * Reduce the chance of aches, pains and injury
     * Allow you to feel good afterward--carrying on the rest of your
  day without debilitating fatigue
     * Give you all of the endurance of the distance of each
  session--without the pain
     * Allow older or heavier runners to recover fast, and feel as good
  or better than the younger (slimmer) days

For more information, see Jeff's books Marathon, Half-Marathon, Running
  -- A Year Round Plan, Walking -- The Complete Book and Galloway's Book
  on Running, 2nd Ed. These are available, autographed, from
  www.RunInjuryFree.com. Join Jeff's blog: www.jeffgallowayblog.com


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Chad,
We have 2 morning groups.  6:30 am - rear parking lot Hurstbourne
Baptist Church (Shelbyville Rd just west of Hurstbourne Ln)3 1/2 to 5
mile runs 10 1/2 min per mile to 13 min per mile.

Another group leaves Big Rock at 6:15 am out the lower Big Rock Rd,
Golf Course Hill to Hogans Fountain, upper Big Rock Road back to
start. About 4 1/2 miles. 9 min to 13 min mile pace.

Email me directly if either of these is of interest.
Nick
P.S. Fleet Feet Running Store on Bardstown Rd and Swag's on Newcut
have some training runs as well as Ken Combs Running Store on
Shelbyville Rd. Check with the stores for details.
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
I'm looking for others interested running before or after work.  I'd
like to be ready for a marathon in the next ten weeks and think its
important I learn what my mistakes are so I don't injure my self.

http://www.cherokeeroadrunners.org/index.htm



Run for the hogs!

Join us for the 29th Annual Run for the Hogs 3K Run on Friday, August
10, 2007 at 7:30 p.m.

The race begins in front of St. Joseph's Church and proceeds out E.
Washington to Shelby/Franklin/Campbell/Adams/Cabel and then turns back
onto E. Washington to finish at the church.

Walk-in registration taken at Ken Combs Running Store, 10-7pm, until
Monday, August 6th. Or, bring the race form with you on the day of the
race.

If you're not running, we need volunteers on the course to ensure the
safety of the runners. Please call to help!!!

Thank you!

Dianne Ernst
502-425-6798 (hm)
502-262-0158 (cell)


Register here....
http://www.cherokeeroadrunners.org/index.htm

Marathon Nutrition
Healthy, Strong & Well Fueled

By Suzanne Girard Eberle
As featured in the JulyAugust 2007 issue of Running Times Magazine

Deena Kastor, the first American woman to break 2:20 in the marathon,
trains hard and long, consistently logging more than 100 miles a week.
Through it all — winning a bronze medal in the Olympics, winning her
first major marathon against world-class competition, and setting a
new American record (2:19:36, a 5:20 pace) — Deena emphasizes the key
to her success: Don't be too obsessive in any one direction, don't get
in a rut, and don't be afraid to be creative. In her words, find a
balance. Read on to find out how she applies this mindset to decisions
about food and nutrition when undertaking a marathon.

Practice makes progress. Kastor empathizes with fellow runners on the
challenges of drinking while running at marathon pace. She reports
that she needed a couple of months to become comfortable with grabbing
a water bottle while on the go. Kastor says that marathoners shouldn't
shy away from drink stops even if they feel foolish or are flustered
on race day. Kastor recounts that during the London Marathon she saw
the elite runners' fluid station almost too late and banged her leg on
the table as she grabbed her drink.

Focus on getting in the carbohydrate that you need — no one cares that
the drink splashes onto your face or even into your eyes. All runners
have fumbled through an aid station or two at some point. The most
important thing is to stay conscious of your timing during the race.
Replicating what she does during her long training runs, Kastor
hydrates and refuels with a sports drink every 20 minutes, right from
the onset of the race.

If need be, readjust your attitude about drinking and refueling during
the race. For Kastor, a marathon isn't 26.2 miles. It's eight
water-bottle stations long. Kastor finds counting down the aid
stations a fun and easy way to break up a marathon and make it more
manageable. Each drink that she gets down brings her that much closer
to the finish line.

Because long training efforts before the actual race are so critical,
Kastor encourages runners to make a conscious effort to start out well
fueled and to be sure that they take in enough energy and fluids along
the way. Otherwise, going the distance has little purpose. Instead of
getting stronger, the runner's system is only getting out of energy
(caloric) balance. When the more popular sports drinks didn't settle
well, leaving her feeling bloated, Kastor kept experimenting until she
found one that she could tolerate. Instead of being discouraged and
disgruntled, runners can make a game of finding an acceptable sports
drink-for example, by conducting a taste test in which everyone in the
family, even the kids, can get involved. Your system can and will
adapt if you stick with it — learn what drink will be available on
race day and give yourself plenty of time to get used to it.

Make your prerace meals count. Kastor's joy around food continues
right up to the race. The night before the event she finds the best
Italian restaurant in town and dines with her supporters, even
toasting them with a glass of wine. Her focus is on getting in
carbohydrate with some easily digested protein, but she doesn't gorge
or overdo it. Her favorite meal? Pasta with pesto and fish.

Far more important to Kastor is what and how much she eats the morning
of the race. This is the only time during the year that she counts
calories. She is adamant about starting out in energy balance, so she
consumes 400 to 500 carbohydrate-rich calories, through a bagel, a
banana, and a sports drink, to replace the energy that her body burned
overnight.

If perfection is your goal, be perfect at balancing it all out. For
Kastor, it's simple. What runners need to succeed in the marathon is
what all humans need to stay healthy and enjoy life — exercise, food,
and rest. She is dismayed by athletes who are ruining the art of
perfection by making poor decisions such as fearing food, restricting
what they eat, or allowing their training to dominate their family
life. To perform, you need quality fuel. Kastor, who professes never
to have suffered from prerace anxiety, coaches athletes to make
decisions along the way that will lead to their standing on the
starting line confident and eager to go. That process includes showing
up healthy, strong, and well fueled.

Excerpted from Endurance Sports Nutrition, by Suzanne Girard Eberle.
Copyright 2007 by Human Kinetics, Inc., Champaign, IL,
www.HumanKinetics.com

Copyright ©2007 Running Times Magazine. All rights reserved.

The default run is Seneca Tennis Court / Rest Room Area 7 AM Sat & Sun.

There are several groups going various distances (& speeds) at 7 and
some start at 8.

Nick

Hi, Folks!

I've enjoyed reading about your planned workouts and races.

Did anyone volunteer at the triathlon?  If so, did you get any
pictures?  (A lot of people were snapping pix at the awards ceremony,
but apparently not the official Games photographer!) (Sigh ...)

Thanks,

Hazel in NH

Looking to buy a BOB duallie jogging stroller.

amyhky @ insightbb dot com

Looking to buy a used BOB duallie stroller.

Amy
amyhky @ insightbb dot com

2007 Central States Mothers Marathon times
   Men
1  Dave Fitz            Ames IA                  3.30.30
2 John Wallace       LongboatKeyFL        3.47.37
3  David Adickes     DesMoines IA          3.52.00
4  Scott Rhodes       Marshall IL             3.53.13
5  Andrew Bartczak AppleValleyMN        3.54.10
6  Edward Jones      Lenexa KS              4.06.00
7  Greg Courtney     Ames IA                 4.15.00
8  Ken Goddard       Bondurant IA          4.19.00
9  Greg Heilers        KansasCityMO        4.24.24
10 Ken Hart            Baltimore MD         5.03.10
10 Rick Karampatsos                           5.03.10
12 Scott Taylor        Dallas TX             5.10.32
13 Steve Boone        Humble TX           5.21.20
14 Mark McConnell  RivieraBeachFL     5.29.40
15 Brian Molony                                  5.31.20
16 Gary Nuss           Gahanna OH         5.42.16
17 Jeff Burleson        Wrenshall MN      5.43.45
18 Tim Ryken           Iowa City IA        5.47.06
19 Michael Hennessy RivieraBeachFL     6.04.28
20 Larry Macon       San Antonio TZ      6.26.55
21 Charles Sayles      Glendale CA          6.33.35
22 Nick Karem         Louisville KY          6.35.15
23 Frank Bartocci     Rochester MN         6.36.35
24 Peter Graham  London United Kingdon 6.36.42

   Women
1  Mandy Recker      Marion IA       3.59.20
2  Sue Holden        Des Moines IA   4.21.00
3  Dana Sherrod     Plano TX          4.48.35
4  Lynn Yoder       Kalona IA          5.01.04
5  Sue Savat          Winona MN       5.13.02
6  Dorothy Frank   Louisville KY      5.25.30
7  Lisa Yoder         Kalona IA          5.29.38
8  Kendall Prescott  Decatur GA       5.41.89
9  Jane Burleson   Wrenshall MN     5.43.45
10 Christine Merriam Orlando FL      5.49.44
11 Paulla Boone      Humble TX        6.36.35
12 Jean Evansmore EllicottCity MD  7.01.55
13 Jane Cutting       Hayden ID        8.21.57



Canine division
Miss Daisy         Ames Iowa       4.18.58
( Miss Daisy's person is Dave Swenson
    who went on to finish 50K. )

GOOD LUCK, Y'ALL!

   Your friend in Nashua, NH,
   Hazel

   p.s.  Pike's Peak???!

Nick Karem <npkarem@...> wrote:
           The 13.1 mile race is one week from this coming Saturday. It is more
fun than a barrel of monkeys. More like an ultra than a road race.
You can see 3 counties -- Rock City fashion -- from the turnaround
between miles 8 and 9. As billed, the course is guaranteed to be
"flatter than Pikes Peak". (CAVEAT: I have run Pikes Peak and I don't
believe that this claim is accurate!)

Jim Ball's son Derek finished 2nd overal last year, and Frances PR'd.

Enter on-line:

http://www.danielboonerun.com/

Almost everyone wins a trophy and/or leaves Falmouth happy.

LL






---------------------------------
Pinpoint customers who are looking for what you sell.

[Non-text portions of this message have been removed]

The 13.1 mile race is one week from this coming Saturday.  It is more
fun than a barrel of monkeys.  More like an ultra than a road race.
You can see 3 counties  -- Rock City fashion -- from the turnaround
between miles 8 and 9.  As billed, the course is guaranteed to be
"flatter than Pikes Peak".  (CAVEAT: I have run Pikes Peak and I don't
believe that this claim is accurate!)

Jim Ball's son Derek finished 2nd overal last year, and Frances PR'd.

Enter on-line:

http://www.danielboonerun.com/

Almost everyone wins a trophy and/or leaves Falmouth happy.

LL

This Saturday we will be meeting for our annual Run for the Drunks
which starts at
7AM at Masterson's Restaurant, circles the backside of Churchill Downs
and returns to
Masterson's (about a 4 mile course). Following the run is a sumptuous
breakfast at the
Shoney's on Eastern Parkway and Preston.

There will be a few anxious runners who will start at 6:30 for an
extra 3 miles and meet
the group at 7AM.

Hope to see ya there!
Mike

The KT 50 was "run" Saturday in pretty wet / difficult conditions.
There's a photo on this site for a view of the wet trail.

Here's a link for the KT 50 site if your looking for more info about it.

http://groups.yahoo.com/group/kt50/

Nick

APRIL 14, 2007

Volunteers Needed for the KT 50.  This is your chance to meet, mingle
and assist the lunatic fringe of runners as they make their way over
Southern Indiana's beautiful Knobstone Trail.

Volunteers are needed to assist with aid stations, help ferry riders
to their starting points, cook, and assist delirious runners who are
unable to open their Guiness at the conclusion of the run.

Runners will be doing distances ranging from 50 miles to 10K, starting
at staggered times, according the the distance they're running.  For
more information on the KT 50 go to:

http://groups.yahoo.com/group/kt50/

If you can help, please contact Tom McGinnis (Sloetoe):  sloetoe@...

If you'd like to run, please go to the website, and indicate your
interest.  Tom has mentioned that he might do official entry forms
this year . . . The verdict is still out on that one.

This is a great chance to hang out in the woods on what will surely be
a lovely day.  Please volunteer.  If you can't volunteer, try running.
Ted Wathen

The picture on the home page of this site was taken at the Jefferson
Forest.
Nick
&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&&

Metro officials are seeking volunteers to help clean up sections of
Jefferson Memorial Forest on March 31.

Tires and car parts are just some of the debris that has been dumped
illegally in the forest in southern Jefferson County.

The cleanup will concentrate on two areas where litter problems are
the worst — along Mitchell Hill and along Top Hill roads.

Volunteers are asked to meet at Tom Wallace Park across from the
Welcome Center, 11311 Mitchell Hill Road, around 9 a.m. for the
cleanup, which will end around 2 p.m. A lunch will be served, and all
equipment, including gloves and bags, will be provided.

The cleanup is being coordinated by MetroParks and Metro Solid Waste
Management. For information, call Bennett Knox at 368-5404 or
MetroCall at 311.

Dealing with venomous Snakes
Saturday, March 17 10:00 am to 12pm
Its spring and we will be getting outside and may run across a snake
in the woods. Although the vast majority of human-snake encounters
involve non-venomous species, occasionally a venomous snake may be
encountered. Although interactions between people and venomous snakes
rarely result in someone being bitten, the potential exists,
especially if the snake is handled or harassed. Robert Arnold M.D.
expert on snake bites will present us with an action plan regarding
what to do in the event a venomous snake bite.
Concentrating on species from the local area members of the Kentucky
Herpetological Society will familiarize participants with the small
percentage of snakes which present a potential danger to humans.
Space is limited so please RSVP by calling 458 1328. The cost of this
event is $10 per person; $5:00 for LNC Members and Scouts in uniform.
  Spring Fever Walk


Wednesday, March 21 6:00 pm to 8:00 pm
Bring your sweet heart to the nature center to enjoy a romantic walk
at twilight. We will hike the preserve looking for early signs of
spring. Cost $5:00 per person; $2:00 for members. Please RSVP by
caling 458 1328

Wildflower Extravaganza
Saturday, April 14 9:00 am to 3:30 pm
Join nature center Naturalists to learn the native and non native
plants found in our area. The morning starts with a continental
breakfast and wildflower slide presentation at the nature center
followed by a hike in the Beargrass Creek State nature preserve. After
the hike we will have lunch then we will be transported to Cherokee
park for more wild flowers. You will be provided with a check list and
a wildflower poster of the wildflowers of Kentucky. Space is limited
so please RSVP before Saturday, April 7 by calling 458 1328. Cost
$20.00 per person; $15.00 for LNC members.

The KT 50 is on April 14 this year.  It's a great run.  Your options
are 50 miles, 50 K (32 miles), Marathon, half marthon or 10K.

This is a "Fun run"  no awards, just the satisfaction of having been
there. You finish at Delaney Park near Salem and are greeted with
Guiness and lasagna.  Many people spend the night telling tall tales
by the
campfire.

For a link to the KT site, go to:  http://groups.yahoo.com/group/kt50/

Sign up for the e-mail list, and you'll be ready to go.

http://tinyurl.com/399f9b
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http://tinyurl.com/2eua4s
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http://tinyurl.com/2x3zu3
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http://tinyurl.com/yo54ou
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http://tinyurl.com/yuzmkt
^^^^^^^^^^^^^^^^^^^^^^^^^^

Links above are to Iroquois & Cherokee Road Runner Clubs and Ken Combs,
Fleet Feet & Swags Sport Shoes Running Shoe Stores.  Most have various
training programs / groups.

Since the city run is downtown, Seneca Park should be a good location
for next Saturday's run, starting at 7AM at the restrooms.
Mike B. Cherokee Road Runners

Hello all!  I am new to this group, but wanted to get this out there
ASAP because I am a STRONG believer in this cause!  The Kentucky Humane
Society is hosting its 13th annual Waggin' Trail 5K on Saturday, May
19, 2007 at Seneca Park.  It starts out with a timed race at 9:00a.m.,
registration opens at 8:00a.m.  And then there is a walk that starts at
10:00a.m., registration opens at 9:00a.m.  You can find more
information on their walk website at
www.waggintrail5k.kintera.org/2007.   But I'm telling you, this is a
GREAT cause!!  Plus if you fundraise money to walk or run, you get lots
of pretty neat prizes (listed on that website above).  So check it
out!!!  Thanks!

Heather