ARTICLES IN THE LOPERGRAM

January, 2003
Rosemary Selberg, Editor

(Click here for text only version)

CONTENTS

• MARKING THE MILES -- BY JIM WALLING
• CLINIC REPORT
• RACE WALKING
• MARATHONS: THE GOOD, THE BAD, AND THE MAGNIFICENT
• TALKIN WALKIN
• LOPERS ANNUAL BANQUET
• MANNA RELIEF 5K FUNDRAISER
• BLISTERS!!! (Courtesy of Road Runner Sports)
• UPCOMING RACES
• NEVER GIVE UP!!
• PANCAKES AND ICE CREAM
• ARE SPEED WORKOUTS FOR YOU?
• HOLIDAY CLASSIC 2002

In just two months most of you who are enrolled in our LA Marathon Clinic training program will cross the finish line at the end of your first marathon.  There is no thrill like finishing your first 26.2 mile marathon.  Especially at Los Angeles, where the sheer size of the crowd is matched by the excitement level. Congratulations to those of you who have stayed the course with your training.  And for those of you who have fallen off the wagon, not to worry!  There is time to pick up where you left off and catch up with the schedule.  The Holidays are hard on a training and fitness program.  Many of us stray from our running/walking diet and training miles take a back seat to presents, parties, and family gatherings.  Take heart and don't let yourself take time to be discouraged.   Getting “back in the saddle” is only hard for a few days, after that your routine and running base will come right back.

To get our perspective, we have run the Mission Inn Run; our own Holiday Classic; and now we look forward soon to the East Highlands YMCA Half Marathon 10K, and 5-K as our next training run.  This half marathon is a challenging course but it will help you to gain confidence in your ability to finish.  It is an excellent training run.

Our Clinic Directors, Judy and Alan Remele, have some more very interesting programs coming for you on Sunday mornings.  And remember, they and their assistants, along with your pace leaders, are always there for you each Sunday morning.  As the time draws near, we will also have some talks on exactly what to expect on Marathon day (other than the weather).
So keep up your road work and stick to your training schedule.  It will pay rich rewards to you along about mile 20 on race day.

Hey Lopers! You are looking good out there. You are well on the road to realizing your dream. We are so proud of you for continuing with the Lopers and doing your weekly homework. All that work is showing. Give yourself a pat on the back!

And for those of you out there who have missed a few Sundays – WE MISS YOU! As Jim Walling points out in his article, It is never too late to start again. We still meet at 6:30 a.m. Even though we have some impressively long miles scheduled on the calendar, don't feel that you have to complete them to be a part of the Lopers. There are many Lopers who do not aspire to complete a marathon, that is why we are also a fitness club. So, if that is you, come on back and run or walk some shorter miles with us. The weekly get together will help you stay motivated to realize your goals and dreams.

The schedule for Sunday mileage is listed below for those Lopers who are planning to complete the LA Marathon on March 2, 2003.
 
 

You should definitely set your sight on completing the scheduled miles. If you are on the road, you feel good, and your body says, “Go for it.” Then GO FOR IT! However, if you are out on the road and your body doesn't feel good, don't feel bad about turning around early. You can successfully complete a marathon with about 18 miles under your belt. It is better to be healthy and possibly shoot for a slower marathon time than to get injured during training and not be able do the marathon at all.

Remember that your training schedule also calls for training your digestive system to accept liquids and food during your long run/walk. Since the L.A. Marathon will be serving Gatorade along the route, you should be conditioning your system to accept this drink. Gatorade replaces the electrolytes you will be losing as you complete your race. If you plan to use a different sport drink for the marathon, make sure you are taking it now, and that you carry it with you in the race. The same advice goes for energy bars, goo, or other food. Start taking food items now on your long runs. Find out which ones work best for you out on the road and plan to carry them with you at the marathon. At the marathon, eat and drink only the foods and brands of liquids you have trained with.

The same information applies to your clothes and shoes. Once you start doing the long miles (over 15) things start changing with how your clothing feels. That cotton shirt that was just fine when you ran/walked 10 miles is now chaffing and heavily clinging to your body. Those socks you borrowed from your kids are now causing blisters. Talk to your clinic directors and pace leaders for advice regarding clothing including underwear, shirts, shorts, hats, shoes, glasses, fanny packs, in other words: anything you plan to have with you during the marathon. Train with those items. If they work for you during the long miles, then plan on them to be your outfit for the marathon.

There will be busses available for you to ride to and from Los Angeles on the day of the marathon. More details will be provided as we get closer to March 2. If you do take the bus, keep in mind that you must pick up your bib number and chip on Saturday, March 1st  in Los Angeles.  For those of you who are planning to stay in a hotel in Los Angeles, reservations are necessary.  The LA Athletic Club is the host for the Lopers. We will all plan to meet there before and after the marathon.  You can contact them at (213) 625-2211 for room reservations. The Wilshire Grand is the host hotel for the LA Marathon. You can contact them at (213) 688-7777 or (888) 773-2888 or www.wilshiregrand.com. The Wilshire will also recommend other official hotels in the marathon area. Make sure you inform them that you are there for the marathon and give your discount code: LAM025.

Keep up the good work!
 

First time LA marathon walkers should note that now is commitment time!  Yes, you have almost passed the point of no return!  If you have stayed on the Loper schedule, are healthy and injury-free, you may as well sign up for LA.  It's pretty much mind-over-matter now.   Psychologically, it is becoming more difficult for walkers to stay on track. The mornings are colder and darker, the evenings are worse and it is harder to do the distance on Sundays and be among the last Lopers back to the gym.

 If you are staying with your pace group, hang together and encourage each other.  I find it easier to go out really early on some Sundays; I mean 4:30 early.  If you plan to do that please DO NOT go alone.  Wear reflective clothing or a flashing light.  I would not encourage you to venture onto San Timeteo Canyon Road before daylight.  Go to the 4-mile marker and double back.  You can then meet your pace group back at the gym.

Take food and water – as a first time marathon walker you will be out there more than 5 hours and you may be there for 7 hours.  Get used to it!  I encourage you to try some speed work during your weekday workouts.  Join me at the Drayson track on Thursdays and discuss marathon strategy with some veteran walkers.  We can help you get to the Finish Line!

As clinic directors, Alan and I are often asked if we train or do we just show up on Sundays. The answer is “Yes” and “Yes”. We do train, but we do our long miles on Saturday so that we can volunteer on Sunday.

We have had a very busy fall as we completed three marathons in three states in two months. Our goal is to eventually complete a marathon in all 50 states and Washington DC. We just finished state number seven and are looking forward to number eight – Boston!  Alan qualified at St. George and I was accepted as a runner through the Muscular Dystrophy Association.

For those of you who are looking for a beautiful, well-organized marathon that is within driving distance, we highly recommend St. George, Utah.  The marathon presents a very nice exposition the day before the race. The two times we went to St. George they had big name speakers: last year  - the Penguin and this year – Jeff Galloway. On the morning of the race, the participants are bussed up the mountain and are greeted with hot chocolate and bonfires. The atmosphere is quite festive. Just as the gun goes off, the sun peeks over the mountain. Wow, what a thrill! This is a fast paced, mainly downhill race. But don't be fooled by this, as there is a volcano at mile seven that you have to run over. Overall, the scenery is incredible and the volunteers can't be beat. The whole town comes out to support this race.

The second marathon we ran was only two weeks after St. George. It is not recommended that one run marathons this close to each other. But, we wanted to run the inaugural Grand Canyon International Marathon. Soon after sending in our application, red flags started popping up. We found out that the bus ride to the start line would cost an additional $35.00 each. Once we arrived in Kingman, we met the race director who confided in us that she had never even run in a race. We started to get worried.  On race day we drove to the bus loading area at 6:00 a.m. where we had to pay to park our car. We took a two-hour, dusty, bumpy bus drive out onto the Hualapai Indian Reservation. The race started at 10:30 a.m. I was already hungry and tired. The day was hot, the road was mostly dirt and gravel. In the two places where we were able to view the Grand Canyon the vistas were incredible, but the rest of the run consisted of views of short, brown sagebrush. The route was a series of five out and backs: very boring. The worst was yet to come. The fifth out and back started at mile 17 where we passed the start/finish line. It took everything I had to keep going. I wanted to quit so badly. Not long after this point I stopped off at a water stop to see if they had any icy-hot type of topical pain reliever. The only thing that they had been supplied with was KY Jelly (Hmmm!). The route felt like it had only been planned out to get in the 26.2 miles. After finishing, there was no food or water available – just another two hours, dusty, bumpy bus ride back into town.

The third was definitely the charm. I know Christel Dreier will say that the Honolulu Marathon was the most beautiful, but I think the title goes to the Seattle Marathon which we ran on December 1st. I can not say enough good things about this run. The hotel discounts were unbelievably low. The exposition was terrific and the venders were quite generous. All parts of the race were well managed and organized. The best part of the race was the route. We started at the Space Needle, ran through downtown, across a floating bridge, by a gorgeous lake surrounded by beautiful homes, through a park with an arboretum and Japanese garden and then back to the Space Needle where we finished by running into the sports stadium. Then we were served all the hot clam chowder we could eat as well as fruits, water and juices. We couldn't have asked for better weather. All in all, this was a perfect marathon, but we were lucky because of the great weather.

The good thing about all the marathons we have done is the people we have met. They are interesting and fun. But the best thing about running these marathons is seeing Loper pink. Just when we think we might be the only Lopers in attendance we hear, “Go Lopers!”  What an adrenaline rush!

Go Lopers!

We are now five months into our L.A. Marathon training program, which means in less than two months, all this hard work will pay off when you cross the finish line and they place that well-deserved medal around your neck. Yes, it takes seven months to prepare for one day. However, that is one day you will never forget, and one day you will be proud of and talking about for the rest of your life. It may also be the first of many more marathons you decide to complete. We all started with the first one. If 26.2 miles just seems out of your reach, then you might consider a half marathon, a 10K, or a 5k.

September 29th , Ruth and I did the Desert Edge challenge 5K walk in Banning. It was the 5th annual which also includes a 15K run. We always enjoy this one and like the name says, it is definitely a challenge. Oct. 20 , Ruth and I and other Lopers went to Temecula and walked the Race for the Cure 5K . As usual, there were several thousand  people there.  Both women and men participate in this race to help fight breast cancer.  November 2nd, I walked the Santa Barbara half marathon. It was the most beautiful 13.1 miles I have ever walked. It all took place along the Pacific beach. The weather was cool, but perfect for running or walking. They have an early start for walkers, lots of food and water, and parking is no problem. I heard many comments on my pink shirt.

On November 10th, many Lopers turned out to do the Mission Inn run 10K or 5K.  It was so good to see some first-year Lopers out there running or walking their first race. I could feel their excitement. November 16th was the first Diamond Valley Challenge Marathon and half marathon and 5K. There were lots of pink shirted Lopers in this event too. This was an off-road race all around the new Diamond Lake Reservoir in Hemet. December 8th, was our own Holiday Classic l5K and 5K run-walk that many of you took part in.  So you see, as a Loper, you can get involved in long races, short races or no races at all. It is an individual choice. We just want you to keep moving, stay healthy, and always be happy.

On Sunday March l6, all Loper members and their families are welcome to attend our annual banquet.  It will once again be held at the Wong Kerlee Pavillion at the Loma Linda University. It starts at 6p.m. Tickets can be purchased at the booth in the Gentry gym or you may purchase them at the door the night of the banquet. The food is always wonderful and the entertainment great. We get to see each other in something besides our walking-running clothes. Last year, we had lots of pictures and videos of our group at the L.A. marathon. That is always a treat, especially when you see yourself.

This event will take place on Saturday Feb. 15, 2003. 100% of the registration fees will go directly to the Manna Relief Ministries. This Ministry provides nutrition  to critically ill children, children with  learning disabilities, and those in orphanages. For entry forms and information, call Patricia Lynn Taylor at 909 983-7167 or fax 909-983-3206 or e-mail at mannarelief5k@hotmail.com

Blisters are a condition that can lead to infection if not properly treated. They're not only extremely painful, they also can affect your running and walking. A blister that becomes infected may take several weeks to heel.  There are many reasons we get blisters.

Wearing new shoes

Wearing shoes that don't fit well

Coming back from a lay-off of more than a few weeks

Beginning a new type of training, like speed-work for instance

Feet that sweat a lot

Running-walking without socks

NEVER GIVE UP HOPE!  Race day was here and it was time to make a withdrawal from the running bank.  The running conditions for the San Diego Rock ‘n Roll Marathon 2002 were perfect.  Spectators, runners, and support teams anxiously awaited the beginning of the race.  All the marathon participants were in their assigned corrals wishing and hoping for a fantastic experience.  Physically I was prepared to run a respectable race but unfortunately my mind wasn't. The gun went off as scheduled and off we went!!!

 From the beginning of the race I struggled to stay focused.  Despite all the training, today was not my day to run.  There were no valid excuses (i.e., injuries or restricting physical conditions) therefore I refused to give up the race without a fight.  At mile 10, I convinced myself to pickup a running partner… someone who was also struggling.  This would give me a reason and a purpose for completing the race.  Well, that decision proved to be a major mistake.  The person I picked decided to quit at mile 13!   As we approached the half way mark, he thanked me for helping him and wished me well.

There I was, all alone and without a purpose!  The first half of the race was extremely difficult, so I also decided to quit.  As I reached for my watch the running gods sent me an angel.  His face was glowing with confidence as he said, “come on… we still have 13 more to go”!  That's all it took to get me back into the race!  We ran the next 4 miles together until I had to take a potty break.  Of course I didn't expect him nor did I want him to wait for me.  He slowed his pace expecting me to catch up, but the long lines made it impossible.  Though my running angel was out of sight, I knew he was still out  there pounding the pavement.  It was mile 24 when I finally caught up to him.  My running angel was walking; he needed help.  As I approached him I gently tapped him on the shoulder and said, “come on… we only have a couple of miles to go”!  Both of us ran the remainder of the race and crossed the finish line fashioning a smile that wouldn't give up!  Though our finishing time was not a PR, it was the best running experience of my life.

We know it's not the ideal training diet , but somehow,  you really deserve a treat when you have been out there pounding the pavement for hours. On September 15, Christel cooked up several hundred pancakes.  She also had fruit and juice and all the condiments. On October 6, after our 10 mile run-walk, we were greeted with ice cream. Chuck Harget is in charge of this event  and he always comes through.  He had 4 flavors with all the fixings. The ice cream social is always appreciated by all and as you can see by the pictures, even our scoopers were having fun.

Many of you may be wondering if speed workouts are right for you. If you are new to running (less than 6 months) then speed work is probably not for you. There are some exceptions to this; active teenagers and college age young people who have remained active in other sports that require leg work i.e. cycling, racquetball, basketball, soccer, etc. Others may also be able to do speed work without undo risk of injury but each person must be assessed individually.

Each person is different, so if you have doubts about whether or not to do speed work the best thing to do would be to ask a qualified trainer or sports doctor.

Those of you who have been running for at least 6 months or more could most likely benefit from some type of speed work. Several of the ladies who started doing speed with us after the last LA Marathon, lowered their marathon time by about 1 hour at the Rock n Roll Marathon in San Diego. This was done with only about 8 weeks of speed training.  Most of you will not see such a dramatic result, but I assure you that you will see results within 4 weeks.

If you seem to no longer be improving in your times or the improvement has slowed significantly, then you could probably benefit from speed work.

To get the most benefit from speed work, one should be running at least 25 miles a week and preferably 40 or more.  That doesn't mean that you cannot benefit from speed work on less mileage than that. It simply means that you should be running that much to get the most benefit from it. The women who improved their marathon times were doing about 20 – 25 miles average a week with a high week of about 32 miles.  The speed work brought their running efficiency and lactate thresholds up so significantly that they were able to run at a much higher percentage of their Max VO2.

Your Max VO2 is a measure of your ability to consume oxygen and supply it to your muscles as fuel.  While speed work can increase your Max VO2, that is not the primary goal.  The primary goal of speed work is to teach the muscles to go faster and to raise the lactate threshold so that you can run longer at a higher percentage of your Max VO2.  Ultimately your Max VO2 determines your maximum potential.  However you cannot utilize this potential to its maximum without raising your lactate threshold and teaching your muscles to run faster.

In order to do your best you will need to raise both your Max VO2, your lactate threshold and your running economy. More mileage is one of the keys to increasing your Max VO2 along with speed workouts (3-5 minute repeats at 90-100% of maximum heart rate). Overall speed and running economy are best developed with shorter 600 meter to 100 meter repeats, with the latter being run at near 100% effort. Hill repeats also develop running economy.  Lactate threshold, i.e. your ability to run at a higher percentage of Max VO2 before lactate builds up in your muscles causing pain and fatigue, is best developed by running at or just under 10k pace for 20 –30 minutes. An untrained person's lactate threshold may be as low as 70% of their Max VO2 while a highly trained individual's lactate threshold may be as high as 90-92% of Max VO2.

You will never reach your potential without doing some form or combination of speed work.  For those of you who have been running for some time and want to start progressing toward faster race times, speed work is your ticket.  Come and try us out on Wednesday evenings at 6:30 at the Drayson Center Track.

This is a very general and simple explanation of what speed work can do for you.  In later articles we will discuss the various forms of speed work and how each relates to your training in more detail.  We will also discuss how to train for different distance races so as to peak at the right time for the race.

On December 8,2002, over 850 runners and walkers participated in the Lopers 13th annual Holiday Classic. Once again, race director, Wayne Wible did a great job. He stays calm and has everything under control while the rest of us are freaking out.  We had 5K and l5K runs and 5K and l5K walks and an elves trot for the children. Many Lopers signed up for the various races and many of them took home medals. About 30 people from Crafton Hills College Fire Academy joined us for the race as did many groups of students from local schools. Our races started out with police escorts on motorcycles. Oh Yes, we had a Santa Claus too.  Actually, it was Dave Carreon in a Santa suit doing what he does best. Making people laugh.

The Holiday Classic shirt was one of the best. Everyone got one, including the 80 volunteers.  The rest were put up for sale for $10.00 and well worth it. The day started out with perfect weather. Inside the gym, registration went well with all the sign-up tables decorated with red and green tablecloths and cheerful people ready and willing to help you. The Kiwanis Club put on a pancake breakfast and it was enjoyed by all. Christmas music was playing in the background to set the mood.

Out on the course, we had water stops and people there to help in any way they could. Ruth and I were announcing on the stage and hopefully acknowledged  most of you as you completed your race. The balloon arch made for a festive finish.  Awards were given to the 1st male and female in each race. 8 people were very flattered to win a Holiday Classic trophy. We also gave awards in age divisions 3 deep. A former runner, Deann Eckenwiler, was the first female walker in overall in the 5K walk. She told me how excited she was to have that honor.
We received many compliments on the organization of the race and how well it went. This is what makes our job worth it when just a kind word or some appreciation is shown. As you may know, we are all just volunteers who get up early and are assigned a job, and try to do it as best we can. Why? Because we believe in what we are doing and we love being a part of it.
I am not able to mention everyone who helped out and gave of their time and abilities to make this a very successful event. I hope you know that without your help, it would never happen; so to our sponsors and all the people who came together on Sunday, December 8th, a huge, huge, thank you.