Special lWarathon
Prep fssue- Page 4
q
\::::::| :::::i|::::i: ::
GBTC
IN CYBER.SPACE
(unfortunately
the
[email protected]
preciseformatfor sendingmailto an lnternetaddress
is ottendifferentfor differentlnternetaccessproviders,
manyof whichhaveyet to adoptthe "modern"Internet
Butyou probablydon'twantto send
conventions).
emailto me,you wantto sendmailto all of yourfriends
in GBTC. lf so, thentherearethreelnternetemail
addressesthat will interestyou:
[email protected]
GBTCboardof directorswithemail
gbtc-membe
[email protected]
GBTCmemberswith email
[email protected]
GBTCcontact(eg, recruiting)
Mailsentto the first addressis deliveredto every
memberof the GBTCboardof directorswithan email
address.The intentionis thatthisaddresswill be used
amongthemby boardmembersto communicate
to the
selves,and by club membersto communicate
board.
Mailsentto the secondaddressis deliveredto every
the
memberof GBTCwithan emailaddress(including
boardof directors).The intentionis thatthis address
to clubmembersthat
will be usedto sendinformation
at large. Examplesof
is of interestto the membership
ElectronicMail
expectedtopicsinclude
mailis a wayfor one personon onecomElectronic
- a noticethat
puterto senda messageto anotherpersonon another
track practice
mail,usually
computer.To sendor receiveelectronic
abbreviated
as email,you musthavean emailaddress. willbemoving
indoors.
Thestandardformatfor emailaddresseson the
- an appeal
Internetis an addresslikemy address
-Running Shorts..........Page2
for volunteers
[email protected],
consisting
of my loginnametuttle
-Group Run..................Page
5
and my computername'scrl.dec.com.lf yourcomto workat the
-Gran Prix....................Page
7
puteris directlyconnectedto the lnternet,then you can Tufts10K.
- an appeal
probablysendme emailbyspecifying
-Results....
my address
.Page11
whenyou composea messagewithyourmail-reading for volunteers
-Nancy Clark.............Page
12
program.lf yourcomputeris indirectly
to work at the
connectedvia
-GBTC Store..............Page
13
(or any otherInternetaccessprovider),
Compuserve
GBTC Re
-Notes
on the Run......Page14
thenyou cansendme emailby usingthe address
(Cont'd p.8)
GreaterBostonTrackClubis now
MarkTuttle...The
one of the firstrunningclubsin theworldto havea
presenceon the Internet.The Internetis a networkof
computersspanningthe globe,and it is growingat a
phenominal
therearean
rate. I meanphenomenal:
on the Internetnow
estimated3,864,000computers
wereadded
andan estimated650,000newcomputers
to the InternetbetweenJulyand October1994alone.
Theworldis becomingso smallthatthe timeto transoverthelnternetfrom
mita smallamountof information
a computerat MlTto a computerin McMurdo,AntarcSuperlf the Information
tica is only640 milliseconds.
Goreever
by VicePresidentAl
highwayenvisioned
you can be surethe Internet
trulycomesintoexistence,
will be the backboneof thissuperhighwayEventoday,
anyonewith accessto the Internethasaccessto
numberof topics,now
information
on a mind-numbing
includingGBTC!Twoof the mostpopularwaysof
propogating
information
on the lnternetare via elecweb,andnow members
tronicmailandthe world-wide
with
to communicate
of GBTCcan usebothtechniques
abouttheir
othermembersand learnnewinformation
club.
?euide,.
'
Shor"ts"'
Runnirrg
...afew words from the editor.
OK, let'sget it over with upfront.
Therewas no Decemberissueof lheWingtoot.
Therewas supposedto be a DecemberWingtoot.
Howeverthe entireeditorialstaf of the Wingfoof(me)
hada travelschedulethat fattenedthe frequentflyer
accounts,buteliminatedall personaltime.Apologies
to all, andespeciallyto thosewhocontributed
material
for the Decemberissue,and had to wait 60 daysto see
it. Missingthe Christmaspart!4and allthe goodwork
thatLisa Conboyand ElaineChristydidfor it, was
alsoa casualtyof the whirlwindholidaytour
Sorryladies,I heardit was great.
It mayseemlikethis is excessively
longrange
thinking,butbelieveme it isn't. Muchhasbeenmade
of the extraordinarychallengethe BAAfaces in preparationfor the 100thrunningof the marathonin 1996,
andthe needfor a freshlookat howto conductthe
marathonunderthe uniquecircumstances
of a centennialrunning.As a trackclub,we needto thinkabout
howto bestprepareourselvesfor trainingneedsof our
membership
oneyearfromnow. Presumably,
therewill
be manymoreGBTC'ersthanany averageyear
logginglongmilesin preparation
forApril1996. How
canwe maximizethe benefitswe ofer to our members
for this once in lifetimeoccurrence.\Arbrkouts,
coaching,Sundaylongrunsare all elementsthat existtoday
andshouldbe re-examined.Canwe do more?
Anythoughtson this??
Scene:Rochester,
NY ChristmasDay,1994.
Whileoutfor the annualholidayrun,the editorand
publisherol the Wngtoofpassedtwo other runners(a
holidayego boost).Oneof the runnersnoticedthe
GreaterBostonon the backof my sweatshirt,and
shouted"Yourun for GreaterBoston?I ran forthem 20
yearsago." He mighthavebeenmovingslow but he
lookedgoodfor a twentyyearalum.
Watchyourself,we'reeverywhere.
lf you evenbreezedthroughyourissueof New
EnglandRunneryouprobablynoticedthat GBTCwas
a starthismonth. First,who couldmissthatfavoriteof
the paparazzi,Dick Nickerson,insidethe frontcover
as he glided(?)to the finishlinein Fatmouth.Under
the LakeWinniecoverage,the fearsomewomenb
masterseightfinallygottheirdue as theyweresingled
outfor theirconsistency
in rackingup Winnietifles.
The Heartand Solefive milergot racecoverage,and
the WingtootExpresswasquotedin Club Notes. I only
wishTom Derderianscolumndidn'tportrayus as a
groupof 60 yearold beerdrinkers.
?fc Aact{ad t+aaa
Notmanyof us are 60Tom.
A sizablecontingent
of the GBTCmadethe trekto
D.C.for the MarineCorpsMarathon,onlyto be confrontedby the worstweatherto hit a majormarathonin
recentmemory.lncludedin the groupwasCaleb
Shulman,adomedin a brandnew red singlethand
deliveredby Frank Monkiewicz They had the rare
pleasureof 3 plushoursof runningin a steadydownpour.The realquestionis did Caleb,Frank,and
BridgetMcAvoy,joinJoe McCusker,for his infamous
pre-racebreakfastof championschronicledin the last
WingtooL
Forthoseof youwho spendall of yourtime looking
forwardto our regularRoad Racesof the Monthand
Recipesof the Monthcolumns,
we hateto disappoint
youthis month. However,
the addedstressof putting
togetherour specialpre-marathon
issuemadeit
impossible
to do it all. Forroadracesuggestions
however,checkout the club(and USATF)GranPrix
racescomingup. NewBedfordand Boylstonare
springtimeritualsfor someof us (fallingin loveis the
springtime
ritualfornormalpeople)
and fit in perfectly
pre-Boston
withthe
feverthat usuallygripsthe running
community.Don'tworry all of yourfavoritecolumns
will be backat theirregularlyscheduledtimenext
issue.Anyonewho maywantto contributeto eitherof
thesecolumnsshouldn'tbe shylour busystaffalways
hastimefor "guestcolumnists".
Seeyou all nextmonth.
?ry2
PresidentsColumn...
...Mike T[rrmala
Thanksfor havingme backas yourpresidentfor a
secondterm!
I am lookingforwardto workingwithour new
boardof directorsin accomplishing
somespecific
goalsthatwe havesetfor 1995.
,t ,,t '
,;,'161,,71t'48gtt5ji6
PeterTlreran ' ',
Theseinclude:
'
i
t"i6y,:71itri442e
., ,:,,,,,,'
illtffi dfCr'iffieav,sr ::ir:,i,'i.:: :::.
1. Corporatesponsorship: We are committed
to findingone or morecorporatesponsorsto
supportour cluban our eventsthroughoutthe
year. A committeeis nowbeingformedto accom.plishthisobjective.lf you havean interestin
servingon this committee,pleaselet me or any
otherboardmemberknow.We needyourinput
andhelp.
ifid?d,ii#iriirii:ii:ililliiii*,i
',fiughJessitp,,, ,,
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(6lT'241:1524 t:
,
2. Continueto grow membership: We are
currentlyformulating
a programto increaseclub
year
membership
roundbasis.Anyonewith
on a
an interestin helpingin thisareashouldlet us
know.
3. Strengthenour financial position: We are in
a soundfinancialposition,and we wouldliketo
improveuponthisby holdingseveralfundraising
events.Duringthe yearwe welcomeyourparticipationin thisareaas well.
4. Increasedpadicipationby club membersat
GBTCevents: ExamplesGBTCInvitational
TrackMeet(Feb12),GBTCRelays(June7), and
GBTCHeartand SoleRoadRace(July14). We
are stillseekinga RaceDirectorfro the Heartand
SoleRoadRace.Anyonewithan interestin this
areashouldcontactme via phone,or in personat
the trackon Wednesdays.We are movingthis
eventto Julyto increaseattendance.
ln closing,I wouldliketo thankthe previousboard
membersfor theireffortsthroughout1994. lt was
a greatyear!
Now,it'son to 1995!!!
?no Aa.t/ad
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Special hWarathon Prep fssue
o\
a This is the issue tlut you lave all been waiting for; the issue that wiII help you prepare for the trials of the rituals
ti
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Ir
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m
of marathon preparation. To help us with these impending tnoments of self-doubt and anguish arc the GBTC's
own distance coaches, Bill Durctte and Tbm Derderian. BilI lays out a week by week assault on the mnrathon
from the perspectiveof someonesfirst aftempt at 26.2. Tont"in the trademark style thnt we have read in several
prominent running publications, takes the contrarian view He argues tlnt pefiaps you shouldnl be running c
marathon at all. Regardless of yourfeelings about this cities mostfamous running event, read on, and enjoy our
feature. Lookfor the grcap rwt schedule to help all of us rclieve the tedium of tlnse long weekend runs, and
check out Billb week by week mileage cLnn to help checkyour prcgress. Enjoy!!
FI
for Your First
C Training
ir Marathon
0 Bill
Durette
Letsstartwith the basics.
Otrymoronic Marathonefs
Tom Derderian
O.
A.
Whatis grossignorance?
144novicemarathoners.
A Beforeundefiakingmarathontrainingyou shouldhave Marathonsare in factbadfor you..Trainingfor themis
v
somesolidrunningunderyour belt,at leastsix months
to a year. lf you haverun lessthanthis amountof time
youshouldconsidera fall marathonto giveyou more
H timeto builda solidbasefromwhichto start.At the
f-l outsetyou shouldbe comfortable
runningfivedaysa
weekaveragingbetweentwentyto twentyfive miles.
Buildingfromthis kindof a baseyouwill havea good
chanceof completinga rnarathon.
The novicerunnerwhowantsto runa marathon
shouldhavea singulargoal-to finish.Yourtimeshould
not be important.Makingit yourgoalto just finishwill
eliminatea gooddealof stressand allowyouto
concentrate
on yourtraining.Dueto its length,the
marathonis a very difiiculteventto run. EvenexperF
encedrunnersthat haveneverrun a marathonbefore
shouldrun theirfirst raceconservatively
and not be
overlyconcernedabouttheirtime. My adviceis to run
wellwithinyourability,enjoythe raceandtreatit as an
opportunity
to learnaboutmarathoning.
/
H
t{
goodfor you butthe racingof themis badfor you. So I
cringewhenI hearthe followingstatementfrom
novices:"l wantto runthe marathonand I wantto get
faster."lt strikesme likethe soundof fingernails
scrapingagainsta chalkboard.Reallysucha goalis
counterproductive
to qualityrunningbecausemarahard.Theyare notfor novthonsare so diabolically
ices. The40 kilometerdistancemarksthe breaking
pointof humanphysiology.
A shorterraceallowsone
to runmuchfasterthanin a marathonandfinishbefore
total bodyshutdownand a race longerthat a marathon
requires
thatone runslowlyalltheway andwellbelow
the body'sanaerobic
threshold-the pointwhenyou
haveto breathvery hard. A marathontearsyou down.
It doesnot buildyou up. Youdon'tgetfasterat running
marathonsby runningmarathonsas you wouldget
fasterat runningshorterracesby runningshorter
races. Racinga marathondoesnot producta training
efiect. So a novicecannotstartwith runninga marathon. The fact is that beforeyou run a marathonyou
The Basicsof Training
alreadyhaveto be fast, becausea marathonmakes
Yourobjectivewhencreatinga marathontraining
youslow. A marathonraceis terminalto yourtraining.
scheduleis to comeup witha planthatwill increase
The very term"fastmarathon"is an oxymoronic
"militaryintelliyou
the oddsthat
willfinish.The basicgoalin maracontradiction
like"cruelkindness",
"political
thontrainingis to increaseyourstrength,endurance gence",or
fairness".
andto a lesserdegreeyourspeedby increasing
your Not in a verynicetoneof voiceltell noviceswhowant
yourlongrun mileage.lncreasing to runa marathonthatthey mustrespectthe distance,
mileage,particularly
yourdistancewill helpyou acquirethe mentaland
the eventandthosewho are goodat it by fulfillingthe
physicaltoughness
to runtwentysix miles.Thecentral prerequisites.
Justas one wouldnottakea calculus
workoutaroundwhichto planyourtrainingscheduleis coursewithouttakingalgebrafirstor a graduate
the longrunthat is usuallyrunon eitherSaturdayor
seminaron genesplicingwithoutpassingbiochemistry
Sunday.Youwill alsoincreaseyourmidweekrun
or jointhe BostonSymphonywithoutlearningto read
distanceon Tuesdayor Wednesdayand the restof the music,one shouldnot racea marathonwithoutcomweekbasicallyconsistsof recoveryrunsof no more
pletingthe prerequisites.
Just becauserunningis a
thanfiveto six mileswithsomeoccasionalspeedlater recreationfor mostof us does not meanwe can be
74a Aht/od
tt*acoa
?ry4
ln
Tom Derderian (from p. 4)
J
sloppyand disrespectfulin our approachto a racethat
l{
so severelytestsour physiology
The properapproachto racinga marathonwell reti quires greatdeal patience.ldeally
a
of
one shouldbe
in the primeof lifehavingcompletedfouryearsof high
A
by four
A schoolcrosscountryand track racingfollovVed
Y yearsof collegeracingwitha gradualincreasein
racingdistancesfrom10 kilometers
to 15 kilometerto
lrrt
20,to 25 and a few yearslaterto 30 and eventually
v
whenthosedistanceshavebeenracedwellandthe
trainingand racingstrategiesand tacticsmasteredand
A
anotheryearswait-then a marathonshouldbe atat age 13 as a highschoolfreshman
A tempted.'Starting
Y my idealrunnershouldwait untilage25 beforehisor
A
herfirstmarathon.But mostmembersof the Greater
v
BostonTrackClubare not 13. Hadwe worldandtime
enoughthisapproachwouldbe finebutwe haven'tgot
the timeand youcan'tgo backto highschoolor
A
collegeso we haveto simulateand acceleratethe
v
'l2year
plan. The maturerunnercan learnthe
cfassic
lessonsof trainingand racingmuchfasterthancanthe
teenagerwho is full of an inflatedsenseof self-imporH
tance,over-confidence,
raginghormonesand lacks
\0
H modelsof accomplishment.
The maturerunner,as are
|rI
\0
all GreaterBostonmembers,has his or heract toFt getherin somepartsof lifeif not running.Butthe
UI
processof gettingfast,arrogantandaggressive
in
trainingand racingis the sameregardless
of age.A bit
of recklessimmaturityif necessaryThe key is regular
boutsof stressful,fast,eventviolentrunninginterspersedwith interuals
of post-adolescent
silliness.The
programrequiresbeginningat the beginning
with
trainingand racingat the mile.The mileis the key.
Then3k, then2 miles,5k, 8k, 10kcrosscountry15k,
20k,25k,30k,20miles,marathon.
Teammates
are essentialto the program.essentially
the GBTCis a gang-the reds-conducting
gangwarfare-races-againstothergangs. Psychological
tests
haveshownthat peoplewill tolerategreaterdiscomfort
in the companyof othersunderthe sameduressthan
theywouldalone. In toughteampracticesoverthe
1995 GRAN PRD( SCHEDULE
comingmonthswe will subjectourselvesto tough
trainingin the companyof otherswhodo the same
thingswith the sameobjectives-to go harde6faster
The GrandPrixcommitteeis workingon thisyear,s
andeventuallylonger.
schedule.lt has beendecidedto followthe USATrack
TeamObjectives
& FieldGrandPrixSchedule,andthenadd our own
1. Indoortrack- Setpersonalrecordsin the mile. Be a events.Thefirsttwo eventswillbe:
teampresenceat certainmajormeets.
2. Outdoortrack- Set personalrecordsin 3k to 5k. Be Stu's 30 K
MARCH5
a teampresenceat certainmajormeets.
New BedfordHalf-Marathon
MARCH19
3. Roadrace- Enterour bestpossibleteamsin each
of the GranPrixraces.
Trythesetwo racesas an excellenttune-upfor
4. Cross-countryPlaceas highas possiblein the
Boston,andwin someGranPrixpointson the way
1995NewEnglandChampionships.
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Bill Durette (from p.4)
tn on
afteryou haveadaptedto the long
a
a
'Week
Mileage Chart
Bill's'Weekly
Total
Sun Mon Tues'W'ed Thu Fri E
distanceruns.
Whenlongdistancerunningbecame
t , { popularin the early1970'speoplewere
g2
4
4
4
0
5
10 3
2
very hot on what becameknownas
'longslowdistance"training.The
3 1 2 3 4 4 5 0 5 3 6
conceptbehindthis methodof trainingis
4
8
3
4
6
4
0
4
3
3
by the popularphrasetrain
exemplified
5
1
0
3
4
7
4
0
4
9
7
don'tstrain".Longmileageis runat a
4
4 0
4
0
3
8
1 2 3
6
very relaxedpaceso as to avoidinjury
7
1
4
3
4
6
4
0
6
4
4
or a breakdownthatwouldotherwise
if yourinbe virtuallyunavoidable
8 8 3 ' , : 4 8 4 0 4 3 9
the distanceand triedto
o
4
4 4
0
1 . 4 . 3 4
6 ' 4
A creased
a fast pace. The constant
maintain
\/
4
47
4
4
0
14 3
I
10
repetitive
milesbuildup the runneis
1 1 8 3 4 1 , 2 4 0 3 4 5
strengthandthe slow pace helpsyou
avoidinjury.
1 2 1 6 3 4 6 4 0 3 4 8
The mostimposingobstaclefor the
l5:l:: 1:4 3
.4 ";
5
S0
4
0
noviceto overcomeis gettingaccus1 4 8 3 4 1 0 4 0 3 4 6
tomedto runningthe longdistance
1 5 2 0 3 4 6 4 0 4 3 6
workoutsthatyou needto runduringthe
firstsixto sevenweeksof training.The
fundamentals
of longslowdistance
longrunsand addingsomeadditionalmiles. By week
tl{ trainingwill helpyou overcomethesedificultiesbut it is seven,whichis halfway betweenweekoneandfifteen,
){ stilllikelythatyou will be verytiredandfatiguedduring
you shouldset yoursightson completing
fourteenmile
theweekwhiletryingto developthe capacityto run
questionis: Howdo you
run. So the firstscheduling
longdistances.lf you stickwith it, howevefyou will
organizeyourtrainingduringthe firstsevenweek
findthataftera whileyouwill be ableto run long
period.
the longrun
distancewith relativeease. Increasing
Beginby increasing
the longrundistancein incredistancegraduallyand runningthe milesslowlywill
mentsof two to three milesa weekfor the firstthree
helpwiththe physicaladjustment.lf you can maintain weeksfromseven,to ten,to twelvemiles. Duringthe
the schedulethroughthis intervalyou shouldbe ableto fourthweekgiveyourselfa restby droppingthe long
findit run distancebackdownto sevenor eightmiles.A light
adjustto the increasedworkloadsand eventually
easier,if not down rightenjoyable,to completethe long weekof trainingwill restoreyourstrengthand keepyou
yourstrength.
runswhileincreasing
fromgettingwom out. Afterthe easierfourthweek
resumethe distancewitha ten milelongrun in the fifth
Creatingthe Schedule
week,twelvemilesin the sixthandfourteenin the
lf you beginyourtrainingin Decemberyou haveabout seventh.Duringweekeight,againgiveyourselfa rest
nineteenweeksto trainfor the Bostonmarathon.Four by droppingthe longrun mileagebackdownto eight
weeksbeforethe marathonyou shouldbeginto taper
miles.Youwill be runningonlya moderateamountof
ofi and runfewermilesin orderto restand regainyour distancethisweek. Thisbringsyouto the secondhalf
strengthforthe race.The longestrunwill be at week
of the fifteenweekperiodduringwhichyouwillconfifteenjust beforeyou begintaperingfor the race.The
tinueto buildup to a twentymilerun.
objectiveduringthisfifteenweektrainingperiodis to
By nowyou maybe wonderingaboutwhatyou are
buildup to runninga twentymilepracticerun. Since
supposedto do duringthe restof the week. V€ll, do
youare probablystartingout withlog runsof about
notworry the restof the weekis discussedbelow
sevenmiles,the planis to graduallyincreasethe long
howto organizethe longrunsit
Onceyou understand
runmileageoverthe fitteenweeksfromsevento
plan
rest
is easierto
the
of the week'sworkoutsbetwentymiles.
workouts
flowfromthe weekly
causeall of the other
Thisfifteenweektrainingperiodshouldbe viewedas longrun.
havingtwo parts.Thefirsthalf,as mentionedabove,is
By weekeightyou shouldbe fairlycompetentat
a transitionperiodduringwhichyou get accustomed
to
runninga slowevenlypacedfourteenmilelongrun.
runninglongdistances.The secondhalfis whenyou
(Thisdoesnot meanit will be easy) Duringthe next
workon expandingyourenduranceby continuingthe
coupleof weeksthe goalwillbe to becomeas profi-
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cientas you canat runningfourteenmiles. Fourteen
milesis an idealtrainingdistancefor the marathonfor a
numberof reasons:Yourwill be runningwelloveran
hourand halfto morethantwo hoursand duringthat
Fi timeyourbodywill be adjustingto the demandsof
runninglongerdistances.Fourteenmilesis notso
long,howevelthat it will leaveyou completely
exA hausted.Youcan recoverfrom a moderatelypaced
Y
fourteenmilerun in a day or two as longas the training
paceis not too fast. This meansthat you can put
together
a few weeksof trainingat thisdistancethat
A
Y willbuildyou up withoutwearingyou out.
t+t Afterthe easyweekat weekeightyou shouldboost
H
yourlongrun mileagebackup to fourteenmilesat
weeknine,fourteenmilesat weekten and dropback
downto eightto ten milesat weekeleven.At week
twelveyou shouldtry sixteento seventeenmilesand
thenat weekthirteendropbackto fourteenmiles,eight
H
milesat weekfourteenand eighteento twentymilesat
weekfifteenwhichis the highestlongrun mileage
A weekin the schedule.Afterweekfifteenyou will
\/
decreaseyourmileageand starta restperioduntilthe
raceso that you will be recoveredand readyto runthe
marathon.(Seethe actualweeklymileageon the
H enclosedchart.)
t{
Youdo not haveto runtwentysix milesto be ableto
runtwentysix miles.Youonlyhaveto be strong
enoughto runtwentysix miles.Youusedistanceto
improveyourconditioning,
andyou graduallyincrease
the numberof milesyoucan runso that it will stimulate
yourbodyso that it willadaptto the rigorsof running
manymiles.Onceyou haveacquiredthe strengthto
withstandthe longrunsyou will beginto approachthe
fitnesslevelrequiredto runthe marathon.lf youwere
an eliterunneryou wouldbe runninghighermileage
runs,moreconsistently
in the eighteento twentymile
range.The novice,howeve6simplydoesnot havethe
experience
to runthosedistances,
or the timeto work
up to thatdistance,if yourmarathonis onlysix months
away.Thisscheduleusesthe fourteenmilerunas the
distancearoundwhichto workto buildsuficient
strengthto completethe marathon.
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needtwo days rest.
The nextday,or the thirdafterthe longrun,is about
Fr
mid-wayin the weeklycyclefromthe longrun. You
FI
shouldbe recovered
fromthe longrun enoughto be
readyto go at the distanceagainbut not as far This
runwill be anywherefromsevento twelvemiles
dependingon the distanceyou randuringthe longrun A
at the beginningof the week.Thisworkoutis followed v
(notlongand not short)runandthen
by a mid-distance
a day ofi.
The paceduringthe midweeklongrun shouldbe
slowto startbutas yourdevelopstaminathe running
will becomea littleeasierandyou will naturallyfind
yourselfa goodwarm-upand cooldown.
I havenotput anyspeedworkintothisschedule
fi
becauseI feelthatihe increaseddistanceplusspeedis f,
too muchto throwat the novicerunner Youwill
V
probablybe so tiredfromthe longrunsthatspeedworf Ul
willjust addto the fatigue.lf afternineor ten weeks f.t
youfeelthatyou are adaptingto the trainingand have a
someenergyto burnthen I wouldrecommend
some Y
fartlekor hillworkoutsaroundthe midweekrun,either 4
beforeor after. I will be recommending
speedwork
r_r
duringthe taperingperiodthatwill helpyou sharpentor *f
the raceand lwilldiscussthat in detailin nextmonthb X
issueof the Wingioot.At this point I wouldnotworry Y
muchaboutspeeOworkandjust concentrate
on doing Vl
the distancework.
f was watchingthe movieLittleBuddhatheother
nightandthe storygoeslikethis: firstSiddhartha
was
richand hadeverythingin lifeandthen he wantedto
seekenlightenment.
He thoughtthe correctpathwas
to leaveall of the richesbehindand denyhimselfthe
comfortsof the world. Eventually,
five years later;he
realizedthe wayto enlightenment
was the middleroad.
Wellwecanall benefitfromSiddharthab
experience
andapplyit directlyto marathontraining.lt is the
middleroadthatworksnotthe extremes.Letthe
schedulebendandflexto supportyour running.lt
takesa gooddealof disciplineto knowwhento ease
off and let yourselfrestas wellas whento trainhard.
The schedulediscussedin this articleis a guide
whichmaygiveyou someinsightsand directionto help
The Rest of the Week
you planyourworkouts.lt is notthe gospelit is merely
Forthe restof the weekyouwill probablyfeel like
an exampleof whatotherpeoplehavedoneto sucsleepingmostof the time. Seriouslyandyou should
cessfullytrainfor the marathon.Considerthe advice
sleepa lot becauseit will helpyou recoverWhenyou
and if it makessenseand agreeswithwhatyouthink
are notsleepingtherewill be morerunningto do. The
thenuse it to structurea programfor yourselfthatwill
dayafteryourlongrunyou shouldruna coupleof easy supportyou.
milesto helpyou loosenup and increaseyou circulationwhichwill helpremoveanytoxinsthat mayhave
SomeHints on HowtoApproach Long Runs
storedin yourbodyformdoingthe longrunthe day
Approachthe longrunsslowly Startout at a pacethat
before.The nextdayalsoshouldbe runat a fairly
is comfortable
andwellwithinyourability Picka route
easypacebutyourwill knowthatyourselfonceyou
thatyou are familiarwithand onewhereyou knowthe
havestartedthe longrunmileageand you realizeyou
distance.lf you aretryingto runa distancethatseems
H
E
n
U
H
0
(Cont'dP.9)
?kfu.r.t/a4t
tq,taa
?ry7
historyof the club,andendswiththe invitingsentence,
Cyberspace (from p.1)
"Comejoin us todayor contactone
of the manyvolunlays.
- a noticethatJonBeritwantsto organizea teamfor the teerswhokeeptheclubrunning.'lf youlookcloselyyou
willseethatthewords'join"andqyolunteers"
arehighPennRelays.
Thisaddresscouldalsobe usedby a noviceclubmember lighted.lf youmoveyourmouseto the word"join'and
clickthemouse,suddenly
youseea newscreenful
of text,
likemeto requesttipsfromexperienced
memberson
formyoucanprint
trainingor dealingwithan injurybutwe haveto remember andyou realizethatit is an application
outandmailin to jointheclub. lf youclickon theword
thatmostpeoplearegettingthis mailat work. lf we
overloadthe listwithtoo muchmail,thenpeoplewillstart fuolunteers'instead,thenyouseeanotherscreenfulof
textgivingthenamesandphonenumbersof ourclub
ignoringall mailsentto the list,whichwouldbe toobad.
Thethirdaddressjustseemedlikea goodidea.Theidea officersand racedirectors.Readingmoreof thatfirst
screenfulof text,youwill readaboutthe manybenefitsof
is thatanyoneinterested
in learningaboutGBTCcould
clubincluding
ourgreatcoaches(heyclick
sendmailto thisaddressas a wayto makeinitialcontact ourwonderful
on thatword"coaches'andgetthe namesandaddresses
withtheclub. lt wouldmakesenseforthismailto goto
of ourcoaches),andfartherdownyouwill readaboutthe
the directorof membership,
butfor nowit just comesto
racesthe clubruns(wor4clickon the highlighted
phrase
me.
'GBTCRelays"andget information
aboutthisgreat
Butwhatdo youdo if youneedhelp?Thelntemet
event).
convention
is thateveryemaillisthasan associated
Whatmakestheworld-wide
webso wonderfulis thata
requestaddressfor resolvingadministrative
problemsor
phraselike"join"in thedescription
highlighted
requestsfor help. So,for example,if youwantyour
above
a "linKto othersourcesof information
suchas
addressaddedor removedfromgbtc-members
or youare represents
ourclub'sapplication
form. In ourcase,all of theinformareceivingstrangeenormessageswhenyousendmailto
tionaboutourclubis storedon onecompute;butthese
gbtc-members,
try sendinga messageto gbtclinkscantheoretically
pointto anyinformation
[email protected]
on any
andwe willtry to fix the
computerin the world. Forexample,it is perfectlyconproblem.
aboutourclubcouldcontaina
lf youknowof clubmemberswithemailaccess,includ- ceivablethatinformation
"linKto intormation
aboutrunningin Germany
thatis
ingyourself,
sendmetheiremailaddresses
andl'lladd
sortedon a computerat the FreeUniversityof Berlin,or a
themto theappropriate
lists. My addressis
'linK,tothe Libraryof Congress
whereyoucanlookup
[email protected].
information
aboutyourfavoriterunningbooks,or a "linK
Thecompletelistof addressesI havecollectedso far is
[email protected]
to theWhiteHousewhereyoucanseea pictureof
(JonBerit)
President
Clintonin hisjoggingshorts.Thelasttwo
[email protected]
Derderian)
flom
examples
are possibletoday(well,exceptfor thejogging
[email protected](TimHanke)
shorts
As far as thefirstexampleis concerned,
bit).
hjessup
while
@world.std.com
(HughJessup)
probably
[email protected]
GBTC
is
thefirstclubwithinformation
on the
(JimRattray)
web,I expectthatotherrunningclubswillbe puttingtheir
[email protected]
(TomRichardson)
information
on theweb,andoneof my littleprojectsto
[email protected]
(DavidSasek)
[email protected]
collectall 'links"I canfindto all clubsin GreaterBoston
(PeterTheran)
insidel-495as theybecomeavailable.
[email protected]
(MarkTuttle)
So checkoutthe information
availableon thewebtoday
especially
for GBTC.
World-Wide Web
Tostartlookingat information
The world-wideweb, usuallydenotedby its initialsWWW
on the web,youneedto
just tikeyouneedto
is the single new idea that has capturedthe imaginationof knowthe addressof thisinformation
knowthe addressof the personto whomyouaresending
the world in a way that makesclear the potentialof an
email.An addressfor information
InformationSuperhighwayThe idea of an information
on the webis referred
to as a URL(whichstandsfor UniversalResource
web has actuallybeen aroundfor decades,but only
recentlyhave computersand networksbecomefast
Locator,a namethatonlya computersciencegraduate
studentcouldlove),andthe URLfor GBTCis
enoughto makethe web a reality To see informationin
http:www.
the web, you need a programcalled a lveb browsef
research.
digital.com/C
RUpersonaUtutile/gbtc/
Three popularweb browsersare called lynx, Mosaic,and
home.html
Netscape,and most lntemet access providerslike
lf you haveanyquestionsor suggestions,
please
Compuserveare happyto sell their customersa web
contactme by phone(617648-fl06)or by emait
([email protected]).
browserthey can use. So start up your web browsefand
ln particulag
if youhaveany
you are readyto go.
information
thatwouldbe niceto puthere- likeapplicaln its simplestform,the firstthing you will see whenyou tionlormsfor clubracesor the scheduleof longrunspleasesendme a cop)l
start up your web browseris a screenfulof text. For
MarkTuttlemakeshis Wngtootdebutwith thisarticte,
glample, perhapsyou see a screenfulof text describing
GBTC itself. The openingparagraphtells a titile aboutihe and we thankhim for bringingus into the2lst century
74a Ahrka,
t4aaa
?ry8
Bill Durette (from P.7)
becauseit is furtherthanyou haveever
challenging
Hereare the currentstandingsin theT&FGranPrix
run,thinkaboutthe obstaclesthatyou will encounter
brokendownby event.Thefirstnamein the listis the on the coursesuchas;trafiic,hills,is therewater,etc.
leader.The pointsaftereachname,for the perforIn otherwordsusesomestrategywhenplanningyour
are obtainedfromthe Hungarian runsto increaseyourenjoymentand comforton the
mancein parenthesis,
scoringtables.The numberin boldis the average.The roads.Thistypeof planningand thinkingaheadwill
exceptionis the 55mdash, wherethereare no point
serveyouwellwhenpreparingand planningfor the
is given.
tables,thereforeonlythe performance
marathon.
I havealwaysenjoyedrunningmy longrunswith
MEN
otherpeople.Runningwithothersmakesthe runfeel
easierandthe timego by faster Youshouldbe
55 meters
to chat(\6u
runningat a paceat whichit is comfortable
7.O
Fisher
conversation
can carryon someratherlonginteresting
200 meters
on someof theseruns.) lf someonewantsto pushthe
856(22.4)
Russell
pacefasterthanyou careto run,just letthemgo,and
Mufhollan
555(25.0),552(25.271553.5
tellthemthatyouwill meetthemafterthe run. Learn
300 meters
fromthe longruns. Startto noticehowyou feeland
788(37.0)
Robinson
to the distance,the weathef
howyou are responding
479(411
Kriegsman
yourdiet (whatyou ate beforethe run),andall the
400 meters
otherthingsthatwill happenon the run. Payparticular
Robinson
827(50.8),744(52.4),792(51.60)78 attentionto whensomethinggoeswrongandtry to
599
Mulhollan
582(55.8),616(55.18)
figureout whatcausedthe problemand if therewas
Kriegsman 471(58.41
anythingthatyou couldhavedonebeforeor duringthe
800 meters
run to preventit.
Newsham
683(2:04.3)
As an example,whenllirst starteddoinglongruns,I
465(2:15.22)
Bond
wouldhaveterribleindigestion
that wouldgetworseas
342(2:22.59)
Wright
the run progressed.lt wouldstartwithburpingfollowed
319(2:24.11)
Berit
by an acidicburnin my chest.The burpingwould
1500meters
increaseandthe acidwouldbecomestrongerto the
587(4:24.7)
St. Piene
pointwhereit wouldbe splashingintomy throatand
Bond
517(4:32.111
causingverypainfulburnthat madeit extremely
Hoyt
391(4:46.78)
that
uncomfortable
to run. NowI knowfromexperience
Mile
if I ate certainfoodsthe morningbeforethe runsuchas
Hernandez 640(4:39.8),575(4:46)607.5
donuts,certainbreads,and orangejuice,I was
St. Pierre
601(4:43.96)
doomed. lf I stayedawayfromthosethingsI mightbe
Bond
576(4:46.8)
fine but it was no guaranteeso iust in caseI always
Hussey
522$:52)
carriedon the runsomeTumsantacidin a plasticbag
476(4:58.34)
Urquiola
safetypinnedto my shorts. I hatedthe dry chalkytaste
Wright
452(5:01.3)
when I hadto eatthesetabletsbuttheydid the trick
Hoyt
422(5:05.2),387(5:09)
404.5
and stoppedthe acidin my stomach.
3000meters
Youshouldpayattentionto thesetypeof thingswhen
Hussey
529(9:38.5),
506(9:43.721517.5
you are on yourlongrun so thatwhenthe marathon
5000meters
comesalongyouwill be preparedto handlewhatmight
Newsham
545(16:31.0)
be manageable
duringa shortrun but majorheadachesif theyoccurduringa marathon.I hopethatthis
WOMEN
information
will be usefulto you duringyourtraining.lf
you haveanyquestionsaboutthe articleor aboutyour
400 meters
trainingdo not hesitateto talkto me.
Newsham
561(71.9)
800 meters
Miller
409(2:51.30)
Mile
Donahoe
652(5:a5.1),637(5:47)644.5
Track aradField Gran Prix
?Ac 7/*t/4d
t4aaa
?ry9
Lake Vinnenesaukee
Relav
Ttre Story Behind the Women's Masters Team Continued Reign
Sandy Miller
Team Coordinator and Sacrtficial Irmb
As themorningdawnedhotandhumid,myappregrewregarding
hensions
leg1,whichI wasrunning
to setan examplefortheteam(asin nVemustall
makesacrifices
in life").Wehadourusualintemal
discussions
involving
whowouldrunthe longerlegs.
Theanswer,
forwhichtherewerevaryinggood
reasons,
wasnotenoughwillingvictims!AlthoughI
hadruna 10 miletrainingrun,I do notconsider
myselfa distancerunner.The bestdescription
of my
run..."survival,
withoutsuccumbing
to suddenillness
or permanent
injury."WhileI feltprettygoodforthe
firstfewmilesandfirstmanorhills,the lastfewmiles
of the 10.7wereugly.Thegoodnewswasthatit
gavemyteammatessomething
to shootfor,as the
putus 7 positions
hand-off
fromlast! Mystronger
gotto passlotsof otherteams,makingit
teammates
exciting.
I handedoffto KayMcDonald,
leg2 beingher
favorite(eventhoughit is 11miles.Gofigure!)The
suncameoutforthe last3 milesof herleg,melting
the humidityoffthe pavement,anddoinga pretg
goodjob on Kay,as well. Wewateredherregularly,
andshemadeit in a respectable
time,at 7:50per
mile.
Kayhandedoffto BarbaraSaue6who madethe
tripfromBufialoto helpus defendourtitle. Barbara
is in verygoodshape,whichwasfortunate.we were
in a dogfightwiththe Maste/sWomen's
teamfrom
the lrishAmerican
TrackClub.Theywereabout8
minutesbehindus at the beginning
of Barbara's
11
mileleg. Kayandlwere followingin thecar;and
noticedthe lA womanmovingupon herat a fast
clip. lt wasKathyBeebe,a notedlocalathlete.Kay
andI debatedwhetherwe oughtto tellBarbthatshe
hadrealcompetition
movingup on her.Wedecided
we would...thereactionwasimmediate.Barbara
stoppedall conversation
at herwaterbreaksand
actuallytookwateron the run(something
thathas
alwaysimpressed
me,as I am a klutz.)Barbara
foughtoffKathyadmirably,
finishinglessthan400
metersbehindherat theexchange.
BarbaraNelson,enlistedrunleg4, wasinstructed
thatshewouldbe gettingthebatonin secondplace
to thelA team. ShecarefullynotedwhichlA woman
tookthe baton,andlookedreadyfor thechallenge.
"Noproblem".
Hercomment,
At theendof the4
mileleg,whichBarbararanat a 6:30milepace
?Qt?//cr.t/4ot t+aaa
o
(26:09,only 30 teams had runnerswith better
times!!) Barbaranot only passedthe lA woman,but
had givenus an 8 minutelead!!
NancyClarkran leg 5 (10.8miles),increasingour
leadoverthe lA team to an insurmountable
22
minutes.The supportcrew of BarbaraSauer,Kay
McDonaldand lwere instructedthat we could not
give water along Leg 5 (fortunately,Nancy was
runningwith a waterbottlecontraption).As we
waited for her at the next hand-ofiarea, Jean Smith
was not there! This was the exchangethat had bus
servicedroppingofi runners.We saw at leaston e
runnerjump offthe bus and almostimmediatelygrab
the baton(busesdid not appearto be arriving
regularly).Whilewe had givenJean an exchange
time that allowedamplemarginfor errof I was
gettingnervous.We were thinkingthat Pam,who
was watchingat the exchangezone, mighthaveto
run this leg instead. We were down to 15 minutesto
hand-off.Just as I finishedsayingthat Jean was
lOOo/"
reliable,and if it were anyoneelse I wouldbe
worried...Jean
comesrollingup withAmeliain the
stroller(whew!).Jean had calculatedexactlyhow
long it wouldtake for Nancyto arrive(l hope).
Jean camethroughfor us on leg 6, runningwell
(6.4miles,averaginga7:42 pace)and handingof to
Pam Duckworthon leg 7 (8.5 miles).At this point,
we noticedthat we were neckand neckwith the
GBTCfun team. Ah, anotherchallenge???Pam
was apprisedof the situation,whichappearedto litt
her out of a heatand humidityfunk. Pam managed
to put us 3 minutesaheadof our fellowGBTC'ers.
Bill Durettemay have madea strategicerrorfor his
team by tellingJudy Romvos,our anchorrunnef
that he wouldrun in to the finishwith her Judy,who
was planningon a marathonin 7 days, did not want
Billto catchher. While Bill ran a valiantleg, making
up 2 minutes,Judy was not aboutto be caught. She
was runninglikea womanpossessed...tearing
down
the megahillsand powering(wow)up the major
uphilltothe finish!
Our team clinchedthe Maste/s Women'stitle for
the 4th consecutiveyear. We moved up to 103rd
placeout of 147teams (time8:48:45),finishing
fourthof all-femaleteams. NoWif we can just get a
littlebetterorganizedand train a littleharde; next
yearwe couldmove up to secondall-femaleteam!
?ry to
TurkeyTrot-Nonrood
Fivemiles
November20. 1994
ChrisHussey
28:05 6rh
Golds Gym TurkeyTrot
Fourmiles
November24.1994
JulieDonahoe
26:16 3rdwoman
West RoxburyYMGA
3.3miles
December
18.1994
ChrisHussey
17:!I 4th
JulieDonahoe
21:'15 Sthwoman
HarvardInvitational
December
10.1994
55 meters
7. WayneFisher
200 meters
3. KevinRussell
40Ometers
5. Jim Robinson
Mile
2.Dan Hemandez
5. BruceBond
BillWright
KarlHoyt
3000meters
ChrisHussey
Mile
JulieDonahoe
Brown Alhcomers #1
December
15.1994
300 meters
3. Jim Robinson
BrandeisInvitational
December
12.1994
200 meters
2. TonyMulhollan
40Ometers
1. JimRobinson
2. TonyMulhollan
3. Ed Kriegsman
800 meters
2. BillNewsham
1500meters
4. Jim St. Pierre
5000meters
4. BillNewsham
400 meters
2. WendyNewsham
74.Ackt/4d
ttpaaaa
7.O
22.4
50.8
4:39
4:46.8
5:01.3
5:05.2
9:38.5
5:45.1
37.0
25.0
52.4
55.8
58.4
Brownall Gomers#2
December
22.1994
Mile
DanHernandez
ChrisHussey
KarlHoyt
JulieDonahoe
4:46
4:52
5:09
5:47
Brown AlhComers#3
January5. 1995
300 meters
Ed Kriegsman
41.
Dartmouth RelaysMasters
January6. 1995
200 meters
4. TonyMulhollan
25.27 2nd(35-39)
400 meters
3. TonyMulhollan
55.182nd(35-39)
800 meters
5. BruceBond
2:15.22 2nd(40-44)heat 1
9. BillWright
2:22.593rd(35-39)heat 1
2. Jon Berit
2:26.074th(35-39)heat2
1500meters
10.BruceBond
4:32.113rd(40-44)
12.KarlHoyt
4:46.784th(35-39)
3000meters
8. ChrisHussey
9:43.726th (30-34)
5000 meters
5. KarlHoyt
17:16.38
1st(35-39)
6. BillWright
17:57.732nd(35-39)
800 meters
5. SandyMiller
2:51.302nd(a5-a9)
Dartmouth Relays
January8. 1995
400 meters
6. Jim Robinson
51.60
800 meters
8. Jon Berit
2:24.11
Mile
9. Jim St. Pierre
4:43.96 heat3
11.MikeUrquiola
4:58.34 heat4
2;04.3
4:24.7
16:31.0
71.9
?a*
ll
EAIING ISN'T CHEAITNG
Nancy Clark, MS, RD
SportsMedicine, Brookline
Howoftendo youor yourfriendstalkaboutfoodas if
nutritional
sins:
confessing
"l feltso guiltyafterI atepancakesfor breakfastthatI
exercised
an extn twohours...o
"l'ma gooddieterat breakfastand lunch,but l'm so bad
at nightwhenI eat everythingin sight."
"l triednot to eat untildinner,but I got so hungrythatI
cheatedandatea cookie..."
Dayin anddayout,I hearactivepeopletalkaboutfood
remind
as if it is a forbiddensubstance.I repeatedly
themtheyaresupposedto eat foodis fuel,an investfor
mentin health,andoneof life'spleasures--cven
athletesseefood
dieters.Buttoo manyweight-conscious
as thefafteningenemy.
1994
Speakingat theAmericanDieteticAssociations
in Orlando,KarenKratinaRD,eating
annualmeeting
addressed
thetopicof Eatingisn't
disorders
specialist,
America'scurrenteating
Cheating.Shedescribed
trends(oris thatdietingtrends)as a sourceof nutritional
conflictin manypeople'slives. thescenariofor an athlete
whowantsto losea few poundscommonlygoeslikethis:
1) | feelfat. l'll go on a dietandrestrictmyfood. 2) I'm
ravenously
hungrybut I can'teatbecauseeatingis
cheating.3) My hungeris gettingoutof control.I'm
in sight.4) I'mso badandlackwill
eatingeverything
power.I'll getbackon my diettomorrowandbe even
stricter...
Theviciouscirclegoesaroundandaround,as the
dietergoeson andotf diets,feelingmoreandmore
hopelessabouthisor herabilityto loseweight.Dieters
generallyend up withno long-term
weightloss. Many
evengainweight.theyfeel liketotalfailures,unableto
"eatjust onecookie",unreliableandunableto trust
aroundfood. lf youaresucha dieter,think
themselves
again. Perhapsyouaren't"bad".Perhapsyourdietis
theproblem.
Despitethe advertisements
andmessagesof the $37
billiondietindustrydietsdo notwork. researchdocupercentof peoplewholoseweight
mentsthatninety-five
on a dietendup regainingit. Dietsareactuallythe
sourceof manyweightproblems.Thedenialanddeprivationassociated
withrestricting
andregulating
foodsets
thestagefor an abnormalphysicalandpsychological
situation.Insteadof eatinglikea child(thatis,children
eatwhentheyare hungryandstopwhentheyarefull),
younowtry to confoundyournaturalinstincts:Youdo not
eatwhenyouare hungryandthendo notstopwhenyou
arefull.
Eatingis just a physiological
function.Kratinasuggests
thateatingshouldbe as naturalas urinatingandbreathing. lf youhavea full bladderandwantto urinateat 10
am,do youforceyourselfto waituntilnoon? No.Butif
youare hungryandwantto eatat 10am,do youmake
"h
Aat/oat
t4aaa
yourselfwaitto eatuntillunchtime? Probablyyes,
becauseyouhaveleamedthatfoodis fattening,hunger
is a signof weakness,
andeatingis a sin.
Sowhatcanyoudo if youwantto losea few pounds?
Firstof all,youwantto eat healthfully
andappropriately,
havingslightlysmallerportionsof yourstandardmeals.
Trustthatappropriate
eatingwillcontributeto a proper
youwantto besureyouaresettingan
weight.Secondly,
weightgoal. lf youhaveonly
attainableandmaintainable
fivepoundsto lose,don'tbotherto loseeightpoundsso
you'll'havethe extrathreepoundsto playwith."
weightfor your
Todetermine
whatis an appropriate
body,takea lookat yourgeneticrelatives.As thesaying
goes,theappledoesn'tfalltoofarfromthetree. lf you
butare
arealreadyleanerthanyourfamilymembers
strivingto beevenleaner,thinkagain-thestrugglemay
notbe worththe etfort. Forexample,one runner'sgoal
all
waspencilthinthighs.Butherpearshapedrelatives
hadwellrounded
thighs.Shefinallyrecognized
thatshe
washappieracceptingherselfas shewas andlovingher
bodyfor it's betterpoints(strongmusclesthathelpedher
be a greatathlete,a prettysmile,beautifulhair)than
belittling
herselffor havinga littlecellulite.
As Americaages,so do millionsof dieterswhoare
thesame
spending
theirlifetimelosingandregaining
weightoverandoveragain.Someclaimtheyfinallyhave
stoppeddieting.Theynowarejust eatingnon-fatfoods
religiously.Thisweightlossdriven
andexercising
program-The Dietof the 90's-overlooksa basicissue:
What'swrongwithyouthe wayyouare?
Mostlikely,yourdesirefor thinnesshasmoreto do with
yourself-esteem
andhowyoufeelaboutyourself,and
if youhave
lessto do withyourhealth,particularly
bloodcholesteroland
acceptable
bloodpressureandare
physically
fit. Accordingto NancyKing,RD,nutrition
therapistformCalifomiaandspeakerat theAmerican
DieteticAssociations'
convention,
the besthealthgoalis
to stopfeelingstressedaboutyourweight.Thescale
shouldbecomea non-issue.
Throwawaythatmeaninglesspieceof metalif it hastoo muchcontroloveryour
happiness.
Youarethesamelovable,
wonderful,
capable
personregardless
of whatweightthe scalesays!
BothKingandKratinaemphasize
the importance
of
beingat peacewithfood,of lovingyourselffor whoyou
are,andfor recognizing
thatthe mediahascreateda
wharpedimageof whatpeopleactuallylooklike. Even
leanathletesperceivethemselves
as beingfat compared
to modefswhotendto be 23"/"undenreightbutare
portrayedas normal.Wouldn'tyou ratheracceptthe
diversity
of humanbodiesandlivein harmony
withfood
thanstruggle
againstit?
Eatingis notcheating.
Pq
12
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For womenonlylNailable in shott, or long etyle, and madeto
be worn alone. Made of cottonllycra, in blackor red. (Double
Lininq). (9,M,1)
NYLONJACKETg
gvy wtllh red lelterinq. 5o inexpen'
sivethal everyrunnerehouldhaveeeveralpairo. (9,L)
HAT9,HATg,HAT'g!!.................,,,,,....,,,,,912.
Availablein
GtsICbaseballstyle hats lookOreaton everyone.
red , black,or whitnwith contraelinglettering. (Unioex)
....................$96.
lntroducinq a newliqhtv'r.'iqhtnylonjacket in GO\C red.
Olackcollanfull zipVenand dawstrinq waiet maket'his a
musl for everyrunner'gwardrobe. (g,M,L)
5?ORTPANT........
....$23.
TeamNhiswith nylonjacket or an oversized
sv,Eatehirl.
Olackcottonllycraotirrup ?ant haekaypockot, (9,M,L,XL)
COLDWEATHER
WEAR
....$35.
ogTCHOODED
1WEATo
HIRTg.........
Overeizedev"eatehitt,ie 1OO%heavywight cotton. ln
alhletic qwy with red logoon fronl and back. (M,L,XL)
To Place an Otder
Call Mike Turmalaat 617.489.1536, 24 houro a day,
Pleaaeincludeaize and quantity information.
A note on OETCofficial uniforme
TheOOTCeingler,io only half of the the uniform.
Theofficial uniformis whenthe einqlet is matched with
blackshorts. Sinceeveryone'otagtein shofts ig
different, we leaveil to you t o find the btackehortg you
like beel.
but remember,
don't,juet do it, D0 lT RIGHT!!
;...$24.
CREWNECK 9WEAT9
HIKf............
......
You don\ like hoods? Trylhio version in crewneckand qdc
the same warm heavyvvaiqht
aofton. (M,LXL)
FLEECE?ULLOVER..............
....i50.
Finallyl A winter warm uVjacket for those blustery mornin6s. Tulloveris made of a deep red fleece polaraec wrth black
collar and G9TCembroideredon front. Orawslrinqwaist. (L)
FLEECE
PANTg....
$55.
Tair these with T.hefleece pulloverfor 'c,otalwarmth this
winter andit'e newrfno coldto run! Made of fleeceoolartec
in black,elastic waiot, tapercd le7 (9, M, L, XL)
LON66666
9LEEVE
T-gHIRTg
..,,,.,,i12.
Oackby poVulardemandl lOO%cotton,idealfor runninqB
months ayean All whitewith redlo6o on back. (M,L,XL)
?Ao ?0a.td4d Eqaaa.
?agz 13
A,h tlr" 4,tptr
By Jim Rattray
on't ask me to
pick Mark
Tuttle out of a
lineup.
I couldn't.
I really hardly know the guy, but I
do "talk" with him every week.
Actually I talk with his computer.
Well, my computer chats with his.
You get the picture.
I've only met my fellow GBTCeT
once in person at this year's annual
meeting, but have conversedwith
him dozensof times over
the past few months via the
Intemet.
Recentpostings to the UseNet
rurudng forum included queries
about how to register for the Boston
Marathon, whether a NordicTrak
treadmill makes a good holiday gift,
a discussion of max VQ in elite
runners and hackersand new
flavors of PowerBars.
Many Net runners seekand share
tips on training, overcoming injuries
and race strategy. Many
organizations post
race results and
home.html. Checkit out.
I t t
Sympathy pains?: It was the day
before Halloween, so we should
have known our long run would be
something out of the ordinary.
Peter and Sue Theran - and
Bubser the dog - were the only
willing participants to join us for a
jaunt through the Hingham woods.
Willing, maybe.Able, that's
another thing.
Justa half mile into the run, Peter
and I looked back to
i
Tuttle has been hard at
work giving the GBTC "
.
presencein cyberspace.
We're very likely one of the
only rururing clubs in the
seeSuesprawled
acrossthe sidewalk
with a twisted ankle. A
few minutes - and a
few encouraging words
- later, we were back
;
onourwav...
When Peter flopped
over on ftls ankle. Being a
stand-up guy, Peter just
,
,q4
:,:'1ffi:"*#*"*"
Intemet's World Wide Web.
What does that mean?
It meansthat anyone in the
world who has accessto the
Intemet and a Web "cruising"
protram like Mosaic can access
GBTC'shome page and leam
about everything from membership
benefits to club racesand track
meetsto applying for membership
on-line.
[If you want to get wired, all you
need is a computer, a modem and
get an Intemet account that costs
about $20per month.l
We've even picked up at least one
prospectivemember from our Net
venture.
While the GBTC may be a track
club lnternet pioneer, we're certainly not the only "virtual runners"
on the Net.
Check out the UseNet newsgroup
"rec.running"
and you'll catcha
glimpse of the power of the Net - a
virtual global gab-fest for runners.
GBTC Member
bounced around doing his
version of the Tasmanian Devil
hoP-
people often seekinformation about
races,race coursesand running
clubs.
And if your interests stretch
beyond running, UseNet has
hundreds of newsgroups that cover
every topic you can imagine - and
many you couldn't.
The GBTC first arnounced the
availability of its Web home page on
/'rec.running"
and also informed the
group that they could register online for the Feb. 12 GBTC Invitational at Haryard's Gordon lndoor
Track.
For those so inclined, the GBTC
Web home pageis http://
www. research.digital.com/
CRUpersona lltuttle/gbtc/
We all managedto finish the
run - albeit a little off schedule.
Total elapseddistancebetween
injuries:two driveways.
T T T
Coulda, woulda, shoulda: It's
been severalyears since I have
spectatedat the New York City
Marathon, but 1994would have
been "the year." The 7th Avenue
entranceto Central Park where
eventual winner German Silva of
Mexico made a wrong tum is the
exact location where we have
spectatd during all our previous
visits. I can't imagine anyone
screwingthat up.
I l t
"Thoughts
on the Run" is a pseuilo-regular
column. lt will appearwhenmer Jim gets
around to writing it.