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RUNNER'S NICHE
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Vol. 3 No. 7 August, 1998
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NOTES FROM THE EDITOR
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We pause for a brief word from our sponsors...
One of the nice things about Runner's Niche is that it is
free. I enjoy putting this little e-magazine out each
month, even though I make nary a thin dime from the thing.
I'd like to continue, but I'd like to see if I can at least
cover my costs.
It is with this in mind that I announce our new web site:
the RUNNER'S NICHE BOOKSTORE. This site features several
great running titles, and new ones will be continually
added. Information is provided about each book, and you
have the opportunity to purchase them at discounts of up to
40 percent off the suggested retail prices.
In addition to the books featured on this site, you can
search for most any book in print, get information on it,
and purchase it if you like. This is possible because of
our affiliation with Amazon.com, an on-line bookstore many
of you may already be familiar with.
If you are thinking of buying a book on-line, I'd certainly
appreciate the business. The web address is:
http://home.netone.com/~woodyg3/bookstore.html
Now, back to regular programming...
- WG
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THIS AND THAT
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:-/ Early reports indicate that two top U.S. track
athletes, shot putter Randy Barnes, and sprinter Dennis
Mitchell allegedly failed a recent drug test and face
possible competition bans. Barnes, who tested positive in
1991, could face a lifetime exclusion since this would be
his second offence.
<#1> In much better news, the United States mens 4 x 400
relay team set a new world record at the Goodwill games,
clocking 2:54.20. An anchor leg of 43.1 by Michael Johnson
was preceded by Jerome Young's lead-off leg of 44.4,
followed by Antonio Pettigrew in 43.2, and Tyree Washington
in 43.5. The old record was 2:54.29 from 1992.
:-) "Endurance", a new film about the life of Haile
Gebrselassie, is expected to be released this fall. The 83-
minute film features Haile and his family playing
themselves, with a nephew playing the part of a younger
Haile.
:-( Three-time world record holder in the steeplechase,
Moses Kiptanui, ruptured his Achilles tendon while
competing in the steeplechase at the Goodwill Games. To add
insult to injury, he was very nauseated by the pain pills
he was given following the injury.
:-P In an advertising world filled with outrageous claims
and insane slogans this is hard to believe, but Reebok is
reportedly under investigation by the Federal Trade
Commission for their DMX 10 shoe advertisments. It seems
that the motto "the best running shoe in the world" is the
cause for all the fuss!
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TRIVIA CONTEST
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Be the first to answer all ten Runner's Niche Trivia
Contest questions correctly and win a "Jog-A-Log" computer
program for your Windows 95 PC. Jog-A-Log describes their
product this way: "This program was recently rated by Ziff
Davis (publishers of PC Magazine) with Five Stars (highest
rating) and reviewed as possibly being the best running log
program available."
Okay, here's the deal. Answer these ten questions below by
e-mailing them to: woodyg3@netone.com with the subject
"Trivia Contest." Make sure to include your name, and
answer the questions in the order they appear here. If you
are the first to answer all ten correctly, you will receive
a free copy of the Jog-A-Log program, plus your name will
be featured in the next issue of Runner's Niche! Wow, you
can win stuff AND become famous! Remember, only the FIRST
set of ten correct answers received by Runner's Niche will
win the first place prize.
(By the way, if you own a Mac or don't use Windows 95 on
your PC, we'll dig up a different, but still great, prize
for you.)
The questions:
1-6: What college or university did the following elite
athletes attend?
1. Arturo Barrios
2. Mary Decker (Slaney)
3. Alan Culpepper
4. Suzy Hamilton
5. Frank Shorter
6. Bill McChesney
7. What city is the Grandma's Marathon held in?
8. What time of day does the Boston Marathon start?
9. Who won the AIAW (Association of Intercollegiate
Athletics for Women) National Cross-Country Championships
in 1978?
10. What well-known runner was sixth in that same AIAW
championship race?
GOOD LUCK!
--- For more information on the Jog-A-Log program see their
web page at:
http://www.veard.com/logajog.html
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RUNNING DIALOG and DANIELS' RUNNING FORMULA
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Book Reviews by Woody Green
Two very different books on running training have appeared
on the market, and each has its own appeal.
"Running Dialog" is written by David Holt, an English 31-
minute 10 K runner and registered Nurse. The 282-page book
is sub-titled "A Humorous Look at How to Train... From the
5 K to the Marathon, Beginner to Expert."
Holt avoids the common text book format used so frequently
in training advice books. While he provides a fair amount
of scientific explanation about the physiology of running,
it is done in a light, humorous manner. An outer-space
alien with training tips and several cartoons all add to
the comical presentation.
The book begins with an explanation of how to form a sound
training foundation, with an emphasis on how beginners
should start off. From there he adds training components
such as long runs, speedwork, tempo runs and intervals. He
also explains the possible benefits of strength work,
resistance training and cross-training. Finally he sums up
the strictly running portion of the book with racing
preparation and strategy.
The book continues with advice on diet, injury prevention,
special considerations for marathon runners and several
extra topics. Finally there are a few fun to read essays at
the end of the book.
A nice feature is the side bar pieces sprinkled throughout
the book from coaches, runners and writers such as Roy
Benson, John Babington, Scott Douglas, and many others.
Hult has certainly done a good job of presenting a large
amount of training guidance in a relatively compact
package. As with any training advice book, Hult has certain
training recommendations that are somewhat uniquely his.
The main concepts and ideas, however, are strictly
scientific in origin and any runner will benefit from
reading this work.
If there is a weakness, I believe that it can become a bit
difficult to follow each training scheme as it is presented
in a narrative format. Hult seldom presents training
information in table or outline form, and the detailed text
explanations can be hard to plow through. Of course, this
may be an attribute for certain people who prefer a less
academic feel to their reading.
Hult deserves credit for trying something new, and this
book is a good addition to the library of either an
experienced veteran or a new, first time runner.
RUNNER'S NICHE BOOK RATING: 4 out of a possible 5 winged
feet.
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"Daniels' Running Formula" (Human Kinetics Publishing)
Jack Daniels has long been recognized as a leader in the
areas of physiological research and coaching. His teams at
State University of New York at Cortland have won 7 NCAA
Division III titles, and he has advised top runners such as
Penny Werthner, Jim Ryun, Alberto Salazar, Joan Samuelson,
Doug Padilla and Ken Martin.
His new book outlines what he believes to be the four basic
foundations of a strong training program. He lays out a
general plan that will bring the runner into the best
possible race condition when he or she wishes to peak for a
special race. He advises that the "training season" be
broken into four periods, ideally of six weeks each, but
variable according to the runners needs and yearly schedule
of competition.
If this all sounds somewhat geared to a scholastic runner
preparing for the league championships or an elite runner
training to peak at the national meet, you would be right.
Daniels works with elite runners on the college, national
and international level, and that bias is definitely
evident in his book. While not a book for the beginning
runner, the advice is sound and could help the average
runner to plan a workout program that will truly maximize
their racing potential.
Throughout the book it is emphasized that each runner is an
individual, and each must have a separate, unique training
plan. I found this a fresh break from training books that
simply lay out a one-size-fits-all program for every
runner. Advice is given at the end of the book for
specialized training according to a runner's preferred
racing distance, which should be helpful in individualizing
a runner's program and taking advantage of specific
strengths.
Particular strong points of this work are the detailed
scientific explanation of running physiology and the theory
behind specific training schemes and workout types.
Extensive tables and graphs present this information in a
clear manner that does not require a particularly
scientific mind to understand. The writing is generally
plain English and easy to digest. Only very occasionally
did I find the book to become bogged down in scientific
discourse.
Some people may find Daniels to be a bit of an elitist. He
refers to an entire classification of runners as those who
are less talented and who will always be frustrated by
their inability to achieve at the level they desire to.
Some may find his tone a bit opinionated, as well. I found
this to be a mild annoyance, but the information in the 286
pages of this book is valuable to any and all serious
runners, especially those looking to be as competitive as
possible.
RUNNER'S NICHE BOOK RATING: 4 1/2 out of a possible 5
winged feet.
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PHYSIOLOGY EXAM
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By Woody Green
Listed below are some questions on the physiology of
running. Test your knowledge by trying to answer the
questions, then look up the answers, which are placed later
in this issue.
1. True or False. When preparing for a marathon, two one-
hour runs produce the same training result as one two-hour
run.
2. True or False. Distance runners can improve their sprint
speed by running sprints, which will increase the number of
"fast twitch" muscle fibers in their legs.
3. The quadriceps muscle on the front of the thigh is
actually a group of muscles. How many muscles make up this
group?
4. Many runners have relatively weak quadriceps muscles.
Which of the following exercises would be good for a runner
to use to increase quadriceps strength?
a. Leg curls on a weight machine.
b. Cycling.
c. Very long, slow runs.
5. What joint does a strong quadriceps muscle help to
protect?
Answers follow "WEB SITES OF INTEREST."
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WANT TO RUN BOSTON?
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To run the Boston Marathon, you have to qualify. Here are
the standards you must meet for the 1999 race. These marks
must have come in a race between 10/1/97 and 3/1/99. Next
year's classic race is on April 19th. What are you doing
sitting there reading? Go get in a long run!
STANDARDS
Under age 35 Males: 3:10 / Females : 3:40
Age 35-39 3:15 / 3:45
Age 40-44 2:20 / 3:50
Age 45-49 3:25 / 3:55
Age 50-54 3:30 / 4:00
Age 55-59 3:35 / 4:05
Age 60-64 3:40 / 4:10
Age 65-69 3:45 / 4:15
Age 70 + 3:50 / 4:20
To get more information and entry forms send a large self-
addressed, stamped envelope to:
B.A.A. Boston Marathon
P.O. Box 1998
Hopkinton, MA 01748
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SAD PASSINGS
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+ Alvin Chriss died in New York's Beth Israel Hospital on
Friday, July 17th. He was 68. Criss was instrumental in the
struggle to professionalize road running. He was also an
aid to former USA Track and Filed Chief Ollan Cassell.
+ Well known Vail, Colorado mountain runner Lyndon Ellefson
died while overseas for the second annual World Skyrunning
Championships held at the foot of the Matterhorn in Breuil-
Cervinia, Italy. Ellefson died two days before the
scheduled race when hiking with friends. He slipped into a
hidden crevasse and fell about 100 feet to his death,
apparently hitting his head, then drowning in the icy cold
water at the bottom of the crevasse.
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WEB SITES OF INTEREST
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--Roberto Buonasorte's Running Site--
Italian runner with information to share:
http://www.geocities.com/colosseum/midfield/9803/index.html
--Going the Distance--
Info on a new inspirational marathon audio tape at:
http://www.runforyourlife.com
AND AS ALWAYS:
RUNNER’S NICHE at:
Home.netone.com/~woodyg3/runiche.html
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ANSWERS TO PHYSIOLOGY QUESTIONS
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1. FALSE. The results of training are specific to the
stress you place on the body. A two-hour run will do more
to increase the endurance factor needed for marathon
running than two separate one-hour runs. For example,
scientific evidence shows that runs of about 90 minutes or
longer are especially effective in increasing
vascularization in the leg muscles, that is to say more
tiny blood vessels that will increase oxygen delivery to
the muscles.
2. FALSE. While running sprints will increase leg strength
and running efficiency, which will make a runner faster,
there is no way known by science to increase the number of
"fast twitch" muscle fibers that an individual has. This is
why, to a great extent, sprinters are born with the ability
to run fast over short distances. They have a large
percentage of fast twitch fibers in their legs. These
fibers contract very strongly, but can maintain their
output for only relatively short periods of time.
Slow twitch fibers, on the other hand, cannot contract as
strongly, but they have the ability to continue firing for
a very long period of time. Good marathon runners, as you
might expect, have a good deal more slow twitch fibers than
a sprinter.
Interestingly, fast twitch fibers can be changed with
training to become "intermediate twitch" fibers. These are
fast twitch fibers that "learn" to contract repeatedly over
a long time, similar to slow twitch fibers. Slow twitch
fibers, however, can never be "taught" to be more like fast
twitch fibers.
3. As you may have guessed, four, thus QUAD-riceps.
4. Cycling makes extensive use of the quadriceps, and thus
is a very good exercise to strengthen them.
(Leg curls work the muscles on the back of the thigh, the
hamstrings. Try the leg extension or leg press machine in
your weight room to work the quadriceps. Long runs do more
to strengthen the hamstrings than the quadriceps.)
5. The quadriceps muscles help to hold the knee in proper
alignment. This is why rigorous quadriceps exercise is such
a big part of physical therapy following knee surgery. It
is also a good reason to strengthen the quadriceps as a
means of preventing knee problems!
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MIDNIGHT IN BANGKOK
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For any readers interested in a Midnight Run, Thomas
Tapken, General Manager of the Amari Watergate Hotel,
Bangkok, is organizing Bangkok's first such event on 10
October 1998. There will be a 10k and a 19k run through
the city, starting at the hotel. All proceeds will go to
charity. Special accommodation rates will be available at
the Amari Watergate, and interested persons can contact
Thomas Tapken or Ms Srirat Pool-Eiam, Clark Hatch Fitness
Centre Manager at the hotel's email address:
watergate@mozart.inet.co.th
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LETTERS FROM OUR READERS
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--Marathon Motivation--
Dear Runner's Niche,
Regarding the article on marathon training goals in your
July issue. How about running a marathon in honor of
someone else?
I have run five marathons with the Leukemia Society's Team
in Training program, and while I have personal goals for
each of the marathons, it is the fact that I am running in
honor of my friend Harry (leukemia patient) and to raise
money to find a cure that keeps me going.
Andrew Keyt
Mentor - Chicago chapter
Team in Training
e-mail: akeyt@wpo.it.luc.edu
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