I've heard that uphill running combined with walking downhill is easier on the bones, joints and tendons than constant running on, say a track. This way you really exercise the heart and lungs while being easier on the joints. Any comments on a good running program?

get out there and do it!

I am! I cut a trail through the woods and get out there in the evenings. If I don't run every night, the spider webs get out of hand.

Great song by Joan Osbourne -- "Spider Webs"

Went for a jog yesterday with a new friend of mine. Around a track. I got dizzy!

Are you on a regular program at a track now? Are you doing timed laps?

I hate running on a track, it is almost as bad as running on a treadmill. I want to GO somewhere. So, no. No regular program. I'm just jogging with this girl because she needs encouragement. Her goal is to run a 10K. So I signed us up for the Turkey Trot -- a 5K as something to help her work up to.

Keep us posted on her/your progress and times, I'll be interested in hearing how you progress. What's your workout schedule?

Run when we have time and it's not snowing. *smile*

I went for a run Friday night at the beginning of the blizzard, before I knew what was really going on. Never run in so much snow before. Must have dumped 2 inches in the short time I was out there.

Do we have to come dig you out? How will we find you?

I'm wearing bright magenta sweatpants, an earwrap and a baseball cap (snowvisor).

I think we'll be able to spot you.

Not running lately. I really hurt my back in a semi-comical but a bit frightening accident on Saturday night... snow related.

I hope it gets better soon.

it's getting there (to the better place)

When the temps peeked above 20, I went running this weekend. Ice becomes quite the road hazard.

What kind of shoes did you use?

Running shoes. When I came to ice patches, I ran on the snow instead but some places were pretty slickery!

Do we have a topic on running shoes?

From the response to the running conference, I don't think we need one!

Ok then let's talk about it here. What running shoes do you favor Stacey? Are you running with Nikes, Reeboks??? How important are good shoes in running?

I favor Nikes. Reeboks are more comfy for short term IMO, but Nikes hold up better and provide more support for extra long runs (ie, the marathons!) Shoes are vital for me. As soon as my shoes begin to lose support, I begin to get neck and back pains.

You have a bit of a narrow foot don't you?

Narrow heel, wide ball actually. Nike has improved it's footwear for people like me though, ten years ago, I could not wear NIke's without pain!

I have a *wide* foot and it's very hard to find Nikes that fit. And I don't like their current styles. I guess I can't "be like Mike".

There female running shoes and x-trainers tend to be less ostentatious that the male counterparts. Like peacocks, no?

Like Mike.

Tomorrow I'm doing the Turkey Trot. Come sonw or sleet... Pray for snow, it's softer when it bonks you in the head.

OOps! That was intended to read Snow or sleet. Although sonw sounds interesting too.

I went on a run/jog again last night in the hills west of town.

A run along Black's Beach!! Heavenly.

It's pretty late, but I may at least get a walk/run in tonight. I'm out by Dripping Springs.

Nice that you live in a safe enough area for such late night jaunts.

I feel pretty safe just about anywhere. Of course, I'm a big guy too.

and mean looking!

Right, totally fearsome.

*smile*

Hi. What only 2 runners out there? And no action since Dec? Now... has it really been that cold in Austin? Hi again Terry.... ok, where do i start? Since i last visited '96, I have run the Philadelphia Distance Run (a half marathon), been injured several times (of course) and am now training for the Marine Corp Marathon to be held in Oct '98. Am trying to run abt 18 mi per week at the moment, but lacking motivation as my training partner has been out of town more than in town. Looking forward t forging some running partnerships here...

it's been really that cold in Colorado... mostly indoor track stuff. certainly nothing exciting enough to post.

Stacey's being modest most likely, I've heard about her exploits on the track, in the water and on wheels (bicycle wheels, that is).

Yeah... Colorado's been getting a bit of the white stuff. Not so here...mostly just cold and wet. Am heading for Taos next week for a skiing vacation. I don't ski... yet. Should be really interesting

Wow, a first time skier! Are you taking lessons or just jumping in?

Is there a difference? In my case, either should prove to be, er, eventful. I tend to avoid sports involving weapon-like props. But, just in case I just don't get it, I'm taking my camera equipment with me so I can at least get some pretty shots. Oh, yes I'll be taking lessons. I figure I will become rather intimate with the Bunny Hill.

What's your training routine for running these days, Gena?

The training 'goal' is as follows: Mon - weights, Tues - 4/5 mi, Weds - weights, Thur - 4-5 mi, Fri 4-5 mi, Sat - weights, Sun - 6 mi . In another month, Thurs will become a 'speed' day at the track and Fri will become a rest day. At the same time the Sun run will lengthen making Mon a rest day. I may continue to do weight training on 'rest' days depending on my (or my running partner's) fatigue level. In addition to the noted milage, I use a heart monitor in order to maintain an easy/hard regimen, alternating between running at a 70% f max heart rate with 80% days... speed days being at around 90-95% output. Any questions? Or are you already sorry you asked...

No, I'm glad I asked. Why 4/5th of a mile and not a full mile, and why 6 miles on Sundays? What's the rational behind the routine?

It's 4 to 5 mi, silly bunny! Not 4/5th's.... you are a funny feller, though 4/5th of a mile sounds pretty attractive when its 20 degrees outside. Giggle, giggle, snicker... 4/5th's. I should be more consistant with my dividers. Sorry.

Whew! I was wondering about that. In high school, I ran a great quarter mile (one of the best in the State), but fell off quickly in the distances above (1/2 mile and mile) and below (100 yard dash) that. What is your best distance for time, Gena? I was never much at distance running. The quarter mile is almost a sprint.

Well, I'm not a 'real' runner, i.e. I never ran track as a sport in school. I was a field hockey goalie, a softball catcher, a rugby wing forward, and basketball's shortest center. I didn't start running as a sport until '86 at the tender age of 30. Twelve years later here are my PR's; 100 meter=16.5, 200 meter=34.58, 5K road=23:54, 4 mi road=32:36, 5 mi road=42:36, 10K road=52:56 and finally 1/2 marathon = 2:11:05 . And there you have it. I'm now 42 and still have hopes of bettering all of my times. All the hype says women get faster between 35 and 45. I'm trying...

I wonder why they peak at this age, and I assume they peak later than men?

Yes... men peak (with most physical activity) between 18 and 25 (I think that's right...somebody correct me if not). After that any improvement is training and genetics. Women peak later and it seems childbirth enhances some womens results. That's out for me of course. I'm in the danger zone agewise and if you recall, my lifestyle isn't condusive to procreation. I'm a recreational runner at any rate... not in the 'elite' categorie.

Wow. I ran cross-country in high school, and while I was pretty good I couldn't figure out why I should be happy running all over Manhattan in the rain and cold, so I went deeper into Bball & martial art. I'll be 42 this month. Very commendable Gena!

thank goodness for Colorado and all its sun. Running in Austin was a pleasure (one that I may not have realized at the time) because it was always so temperate but despite the Colorado occasional cold and snow (!!!) the sun makes everything fine! Snowshoeing would be the upcoming weekend's attraction. Kinda like running with clown shoes on. NOt quite as seamless as some make it look! Considering coming down to Austin next year to do the Austin Motorola again... I'll let everyone know!

Great news, we'll have to party some more!

just have the beer cold at the finish line!! (with a banana and a glass of OJ!)

Hey! Good to see folks back in here. I thought it was gonna be just me and Terry. Motivation, motivation... what do you think of an on-line running club? Terry...it could remain here or be it's on 'topic'. Ideas????

Whichever you like, you're welcome to open as many new topics in as many conferences as you like! Sounds great as a separate topic to me.

Great! I'll start a new topic... The Spring's International Run Club (visions of world wide membership).

Well, tomorrow morning I board a plane to TAOS N MEXICO for a week of fine mexican food, margaritas, and dangerous liasons with the Bunny Hill, a pair of skis and some really cold stuff called snow. I don't know how much running I'll do since the altitude is gonna kill me for the first couple of days (massachusetts is sea level... maybe lower), but I've packed my gear just in case. I'll have access to a laptop, so will probably check in. Everybody take care... see ya on da slopes!

actually gena, the altitude won't really even start to affect you for a couple of days (except when you're drinking!) if you remember to drink plenty of water, you can resume your exercise regimen pretty much to the letter. But in a few days, your body will start to miss the extra oxygen and try and make up for it's lack of hemoglobin... then you MAY feel like shit. Just remember... PLENTY of water. Two glasses to every magarita -- MINIMUM!

Catch ya on the slopes!

I'm baaa-aack!! Had altitude headaches for three days, but survived. Did not run... got all the exercise a girl could have wanted (or not) picking myself up everytime I tried to stand up on a pair of ski's... and on a snowboard. Dislocated my thumb, briused my shins, strained my achilles and bruised parts of my body I never examined personally before... all in all, it was a blast! And the food...oh god!!! Today I ran 3 easy miles here at home. Felt pretty good. Tomorrow it's back to work and back to a normal workout schedule.

Wow, you got banged up and had some great food! What was the skiiing like?

Well according to the 'real' skiers in our bunch, the skiing was phenomenal. We got 8 inches of fresh powder the night before their first ski runs, and Taos has plenty of black diamond runs to keep those girls happy. I stayed in the beginner area, challenge enough! The entire week was clear and in the low 40's during the day... I got a sunburned face.

glad it was a good experience!

ran the 1st annual Kinetics 5K a couple of weeks ago with all the mountains about... I find it hard to choose running over skating or cycling! The Bolder Boulder 10K is next Monday... VERY similar to the Capitol 10 in Austin... costumes, all ages, and of course same distance!

Are you doing any triathalons this summer, Stacey?

possibly the Tin Man in FOrt Collins. but I'm more excited at this point about the charity rides through the mountains. Four days. 265 miles. Camping.

well... four years later... I'm signing up for another marathon... only the very pleasant memories of the 26 miler remain in my brain now so I guess it's time! Better cause this time... Leukemia Society! last time I just ran for myself. now I have others and a great cause to spur me on! I shall keep you all updated on the details Yesterday... for the first time in a few years I went running and actually have a WONDERFUL time. Paul, you knew me right around the time of the first marathon... did you hear all the gory details about the stress fracture? well since then I've been pretty ugo bout the whole thing... Team Leukemia has spurred me to try again!

Stress facture, yep, you aand Patrick Ewing. I'll be pulling for you in this one. They just ran the Danskin Triathalon again in Austin.

man, that one was a blast! they don't run it here until August because the water temp is too cool yet!

well I've crossed the mental 'hump' and gotten back into the joy of running. I'm going daily now before work and always for time versus distance one hour yesterday 40 minutes today off Tuesday 50 minutes Wednesday (hard) 30 minutes Thursday (easy) recovery on Friday - walking or cycling or goofing off group run Saturday (1 1/2 hours hard) and an easy Sunday while it took several weeks to get into a groove, I'm enjoying the schedule now and finding the short runs easy and invigorating (long runs are still kicking my ass!) I met my patient honoree yesterday at what turned out to be a pretty emotional first meeting of Fall Team Leukemia in Training.

Are you running the same course every day, or do you mix it up? Trail or track?

there are three parks within two miles of our house and one is about 50 yards away... I usually run through the closest one (Ketring Park) and around Ketring Lake but the other day I ran over to Sterne Park and the rose garden. Usually I'd get bored running through the same area but Ketring Lake has a swan couple with three cygnets, several duck families complete with ducklings and three families of canadian geese (w/ goslings) -- it's fun to watch them grow! Littleton Historical Museum is also right there and there are two horses, three cows and two calfs (one born last week!), peacocks, quail and some big fat birds I don't know the name of. Silly as it sounds, I run and chat with the animals... At lunchtime I'll either run the Deer Creek hiking trail or another one that goes up and over the hogback (in the foothills)

trained with my TNT team on Saturday... ran a 10 K in 48!!!!

difficult early a.m. workout... 3 sets of 300 sprints one set is a sprint 300, easy 100, sprint 300, easy 100, sprint 300, easy 100, moderate 400... so we did that 3 times. I like the group trainings, I really need the push a lot of times... anyone else running? (even if it's just to answer the phone...)

Nope, just swimming a lot.

where?? /

In the backyard. Haven't been to Bartons yet this year. Did you know the pool temp there is a couple of degrees hotter than usual? It's about 70-72 degrees instead of the usual 68.

Hmmm... reasons??

Decreased water supply because of the vast amounts of water now being used in the Austin area is part of it. The summer heat.

but that water temp has been constant for years... is the output still at 68 degrees but it's warming in the pool? BTW... no running today... quads (if you can believe it!) are sore from all the sprints yesterday... something interesting I heard as well... anaerobic activity causes the body to create new capillaries... eventually increasing the body's efficiency in distributing oxygen...

gotta say it... running is the quintessential 'taking off the inches' exercise Unfortuanately the inches are coming off the boobs too... ANYONE OUT THERE RUNNING???

Saturday was the biggest run before the marathon... now I start tapering. My running buddy and I ran a fairly swift 20.6 miles. I took an OTC anti-inflammatory before the run and I was pain free all during. A lot of stiffness Sunday but no joint pain and I feel great today! This was an real accomplishment especially in the emotional sense... six more miles is inconsequential!

did the Turkey Trot on Thanksgiving Day and 10 miles on Saturday no more long runs... the marathon is in 12 days!

looking back - were you as prepared as you would have liked to have been or over-prepared? Or...just right?

just right methinks. it's always hard to run significantly above or below your regular pace so there was no real way to prepare for that. in fact, when I'm nervous I tend to push my pace so... the hardest part was being out there so long!

Did you notice that your running shoes sustained more wear than usual? Our paving is made of lava gravel which is high in silicates. It is not only hard on kids' knees and elbows, it makes your shoes and tires wear out much sooner than they would on the Mainland road surfaces.

I wore my old running shoes so this was their last hurrah anyway... they started out looking like hell! I usually run on trails so the asphalt felt hard but then so would have regular asphalt when you're used to dirt!

I notice that when I hike. Get shinsplints much easier pounding the pavement than when I am on dirt. Have 'um bronzed and hang them where you need inspiration - though you seem to be a self-motivator. I am still amazed and delighted with your run and conditioning! Another bow is due.

thanks! *humblish bow with a big grin on my face*

No need for the humility when you worked that hard to achieve your goal. The big grin is so appropriate. I am soooooo delighted for you!

Is anyone doing any indoor running?

on the treadmill when the weather is either too cold or too wet

What facility to you use?

I became a member of 24 Hour Fitness in February of 1999. The facility is huge so equipment is always available and there are 24 Hour Fitnesses just about everywhere so I always have a gym if I'm traveling. Are you still at the Q?

2000 Honolulu Marathon times will be in the chips By Pat Bigold Star-Bulletin One of the most uncomfortable things about a footrace the size of the Honolulu Marathon is the start. With 21,211 official finishers in the 1999 race, it was the fourth-largest marathon in the world. Buried in a sea of humanity that runs from Ala Moana Park to Queen Street Extension starting line, participants trudge, run in place, push, yell, and sometimes trip in their anxiety to begin running. The anxiety comes from knowing that the one to eight minutes it takes to reach the start will be added to their finishing times. But that's all in the past now. Dr. Jim Barahal, president of the Honolulu Marathon Association, is prescribing a stress pill for his race on Dec. 10. Make that a microchip. The 2000 Honolulu Marathon will use the ChampionChip for timing. The chip, which is the size of a silver dollar, ties into the laces of a running shoe. Through the use of a high-frequency identification system, it ensures that a runner's time from only starting line to finish line is recorded. There's no need to remove it after the race because all of the timing data will have been transmitted into race computers. "The exciting part about this from the average runner's point of view is accurate timing and reduction of anxiety to cross the start," Barahal said. It also will nearly eliminate cheating and entirely eliminate the need for chutes at the finish area. A runner's family on the mainland, Japan or any part of the world will be able to track his or her progress through postings on www.honolulumarathon.org during the race. The ChampionChip is used throughout the world in footraces like the Boston, New York City and Berlin marathons. It was invented in the Netherlands and was first used in 1994 in Berlin. Mike Burns, whose Burns Computer Services has handled Honolulu Marathon timing for years, is the U.S. distributor and operator of the chip system. "I'm hoping that Honolulu will have a minimum of three to four checkpoints," said Burns from his Michigan office last week. Barahal said he probably will place the timing mats at the start, the 10-kilometer (6.2 miles) point, the half-marathon (13.1 miles) point and the finish. "It's too expensive to put them everywhere," he said. "It will open up the finish area because you won't need any chutes. "Now you have to have people in the chutes to keep people in order as they cross the finish line. That's not a pleasant experience for runners not feeling well after completing the marathon." Each checkpoint will have two systems, except for the start, which could have four. Each system costs $17,000 but the cost will be absorbed by the Honolulu Marathon Association. The cost of the new $8 chip, however, will be passed on to runners. That will be immediately noticeable Saturday when the popular early sign-up period begins. Whereas the early entry fee was $2, it will increase to $10. Barahal said he shied away from the chip during its first few years of use because of the cost, which was $35 per chip. The more expensive chip was reusable. The Honolulu chip, which will be emblazoned with a commemorative logo, can be used only once. Because Honolulu's field is made up largely of Japanese runners, Barahal was concerned not to scare them off with extra costs. Of the 26,724 entrants in 1999, 12,877 were from Japan. From May 15 to Oct. 31, the Honolulu Marathon entry fee for local residents will rise from $30 to $37 while the fee for out-of-state runners will increase from $65 to $72. From Nov. 1 to Nov. 14, the fee for local residents will go from $45 to $52. The nonresident fee will jump from $75 to $82. From Nov. 15 to Dec. 9, the late fee for all runners will increase from $100 to $110. The Boston Marathon (April 17), which has John Hancock as its major sponsor, has the most extensive chip operation of any race in the world. It uses about $500,000 worth of systems on its course, providing runner splits every five kilometers and at the half-marathon mark. The progress of any runner can be tracked during the race via the Internet. The chip is a transponder attached to a tiny coil of wire. Each chip, created by Texas Instruments, has a unique seven-character ID code which cannot be duplicated. The chip remains passive until the wire comes into contact with the magnetic field created by 3-foot-by-7-foot mats placed at strategic points on the race course. When the runner sets foot on the mat, the transponder transmits its ID code to antenna wires inside the mat and the runner's time is recorded.

The Sex Drive of Long Distance Runners LONDON (Reuters) - Sex on the eve of a big race is good for marathon running, according to a survey carried out for the organizers of Sunday's London marathon. ``Every competitor planning to build a last-minute lovemaking session into their training program will run faster than those who don't,'' organizers said on Tuesday. ``And the study goes on to conclude that marathon running can be good for your sex life, with 30 percent of those questioned saying the sport had improved their performance in bed.'' The survey, commissioned by the race sponsors, explores the loves, hates and habits of long distance runners and was based on the finishing times of 2,000 entrants in last year's event, of both sexes. Half of those questioned maintained their sex life had been unaffected by running while eight percent said running had harmed it. Most runners were against sex the night before the big day competitors have to get up early on the morning of the race. ``But those who said 'yes' with men being more 'for' than women had faster finishing times,'' organizers said. Peter Marsh of the Oxford-based Social Issues Research Center who carried out the survey, added: ``For the first time we have gone inside the mind of the marathon runner and produced some very interesting findings not least those about sex. ``The survey also shows how preparing to take part in this great test of endurance can affect many different areas of people's lives.'' The favorite for Sunday's men's race however, the U.S.-based Khalid Khannouchi of Morocco, is not a fan of sex before hours of pounding the streets. ``We don't have sex not even a week before,'' his wife and coach Sandra said. ``The week before we just concentrate on the marathon. After the race is over we have a party. But not before. It doesn't work for us.''

Khannouchi Hopes to Resolve Citizenship Difficulties NEW YORK (Reuters) - Khalid Khannouchi's prospects of running in the Sydney Olympics depend both on his recovery from the London marathon and a resolution to his citizenship difficulties. The 28-year-old Moroccan, who finished third in Sundays' race, is seeking U.S. citizenship and a place in the American team for this year's Games. Holder of the world best for the 42.195 km event, Khannouchi hopes to take advantage of a provision expediting citizenship for spouses employed overseas now that his American wife Sandra works in Spain for a U.S. firm. Khannouchi's Houston-based lawyer, Harry Gee, is optimistic that his client's citizenship will come through by May 3, the same week as the U.S. Olympic marathon trials. ``There is an opportunity for him to get it in time,'' Gee, who is involved with the Houston 2012 Olympic bid and volunteered his services in this case, said last week. ``I project about a 80 percent chance.'' Having represented Morocco at the 1993 World University Games in Buffalo, New York, Khannouchi would then need Moroccan approval to represent another country less than three years after receiving that country's citizenship. A Moroccan athletic federation official indicated that Khannouchi's chances of getting that approval were questionable. ``In my opinion, he doesn't have much chance,'' said head national coach Aziz Daouda. The final decision would rest with the Moroccan Olympic Committee, and the Khannouchis have also expressed hopes that the International Olympic Committee (IOC) would intervene. ``We would have a meeting about this problem if a written request were received,'' said Moroccan Olympic Committee general secretary Mustapha Zekri through a translator Friday from Rabat. Zekri said he had not yet discussed the matter with the IOC. KHANNOUCHI FACES TOUGH SCHEDULE If Khannouchi were to receive his U.S. citizenship and reassurance of Moroccan approval by the targeted May date, however, he would have to either run his second marathon in three weeks, followed by a third five months later in Sydney, or start training for the U.S. 10,000 meter track trials in July. Either option is a tall order. Most top marathoners run just two events a year, and Khannouchi, who has previously run just one, may see his performance suffer. On the track, although Khannouchi won 5,000 meters gold at the 1993 University Games, he has not raced in years his medal hopes are slim. Although he said he has not attempted to contact Khannouchi, Daouda said the runner could still represent his native country if he wished. ``He's welcome, because he's Moroccan,'' said Daouda. Moroccan Olympic marathon team selection begins in mid-May, with London runner-up Abdelkader El Mouaziz currently the strongest candidate. But the Ossining, N.Y.-based Khannouchi attributes his 1993 move to the United States to disappointment with the Moroccan federation and he is unlikely now to join them. Even if he misses the Sydney Games, Khannouchi will need Moroccan approval to represent the United States at the world championships in 2001. Khannouchi avoided discussing his citizenship issue in the days surrounding his London race, but three weeks ago, at the Lisbon half-marathon, he was generally optimistic. ``Getting the job abroad was the hardest part,'' said Sandra Khannouchi about the citizenship application. Gee said a similar immigration proposal had been invoked in the case of soccer player and former French citizen David Regis. Regis obtained U.S. citizenship in about three months, in time to join the 1998 U.S. World Cup team, even though, unlike Khannouchi, he was not even an American resident at the start of the process. ``Sandra's having taken a job for this purpose did not weaken the case,'' said Gee. ``If you meet the legal requirements of the provision, you are entitled to the benefits.'' he said. Daouda was critical of the rushed citizenship process and obtaining Morocco's approval may prove the harder bureaucratic hurdle. ``It's not fair, otherwise we will have mercenaries in sport, people competing for a country and then two months before the Olympics changing the country and asking for approval,'' he said.