January - Indy Runners

Foot Prints
Page 1
Foot Prints
Publication of Indy Runners and Walkers
January 2004
19
Volume 9, Number 1
Indy Runners Mini-Marathon
Training Program is 19!!
By Kent Miller
What’s Inside...
President’s Page
3
10,000 Steps
Announcing the Groundhog 7
4
5
Our Mini Training is 19 this year! Some say it began before Bigfoot’s Resolution
then but I guess we are sort of like my Mom. She only admits So, do you have a plan for the Mini…. 6-7
to being “59” although is actually many years older than that. What does
Event Calendar
8-9
19 mean for you? Well, it means if you had done 19 consecutive training
10
programs the chances are you would be in much better shape than you are Shin Splints
Factors that reduce the risk 11
now. It also means we have a lot of experience. This would be a good time Training
of Injury
to get involved for the first time or maybe re-involved for the first time in
12
many years. You will see lots of eager runners & walkers training to reach The 35th Sam Costa
Volunteer Opportunities
13
the finish line. Lots of people re-acquainting themselves with old friends
too. Our numbers will between 500 to 600 participants for 2004. This will Club’s Weekly Runs
14
be divided between 13 individual training groups. You can choose to
Membership Application
15
anonymously run as a face in the crowd or attend all our seminars, volunteer for some of the many volunteer opportunities and run all the club fun runs and weekend races. Our
goal is for you to reach your goal; be it social, speed, endurance, weight control or whatever it may be. I
think we have a spot to fill all your needs. After all; our slogan is “A Place for Every Pace”.
We will hold pre-registration at Hinkle Field House on the Butler campus beginning on Tuesday, January
20th at 5:30pm and lasting to 7:30pm. You can then register any Tuesday beginning at 5:30pm all the way
to April. You can also register on-line at indyrunners.org. I would encourage you to come out early (you
can save money by registering early) but there are always those who procrastinate until the last minute.
We will save a spot for you too.
Our runs will begin every Tuesday beginning at 6pm from Hinkle Fieldhouse. The first two courses go
through the Butler campus; past the Bell Tower and around CTS. Then beginning the third week we head
to the Central Canal Towpath (part of the Indy Greenways) for our runs & walks. Much gentler on the legs
than running on the road and for most of the course you don’t have to worry about cars. We mark the course
so you can mark your miles too. Expect to enjoy fruit and other snacks after the longer runs/walks. We
will also put water stops on the canal so that you don’t have to carry your own. St. Vincent Sports Medicine will be there to look at any problems you might develop. When you finish the program you will be
well prepared to finish the Mini and enjoy a wide variety of refreshments at the free post-race tent party
held by Indy Runners.
Make this year your best running year ever! Don’t miss the 19th Training Program. It is going to be the
best one yet! So….see you on the Canal soon!
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Foot Prints
Indy Runners and Indy Walkers
Officers, Board of Directors, and Contacts
President
Donna Billiard Wright
Vice President
<Position Open>
Treasurer
Mike Bradford
259-1994
[email protected]
Secretary
Mark Doctor
329-7909
[email protected]
Accountant
Gary Hall
578-7663
Historian
Joanne Keaton
849-0396
Hot Line
Marvin Clark
329-2801
[email protected]
Indy Walkers
Marcia Gascho
842-1164
[email protected]
Legal
Bob Weddle
876-0782
Medical Coordinator
St. Vincent Sports Medicine
Membership
Marilyn Grissom
Mini Training Program Kent Miller
374-1318
[email protected]
[email protected]
543-9010
[email protected]
297-3615
[email protected]
Editor
Donna Billiard Wright
374-1318
[email protected]
Newsletter
Jeremy Zieseniss
293-6385
[email protected]
Race Director
Mark Renholzberger
465-9575
[email protected]
Race Director
Terry Townsend
259-0708
[email protected]
Social Coordinator
Weekly Splits
<Position Open>
Mark Doctor
329-7909
[email protected]
[email protected]
Volunteer Coordinator
<Position Open>
Web Master
Jeremy Zieseniss
Canine Liaison
Emma Drew
[email protected]
293-6385
[email protected]
Looking for timely running and/or walking information?
Go to the Indy Runners website at www.indyrunners.org
Foot Prints
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THE PRESIDENT’S
I hope everyone had a wonderful holiday season and a great
New Year’s. Did you make
your 2004 New Year’s resolutions to run more often, break
your mini marathon goal time
and stay injury free one more
year? If so Indy Runners is here
to help you keep your resolutions. We have a great year
planned starting with the Mini
Marathon training program
starting at the end of January.
Our group trainers are back, the
speakers are lined up for the
seminars and packets are ready
to be stuffed. If you have not
signed up, please go to our website or stop by the local running
stores for the Indy Runner mini
marathon training program application. I look forward to seeing many familiar faces back at
Butler again this year.
Speaking of Butler University, I
would like to thank them for their
support of Indy Runners
throughout the years. Butler
makes it possible for Indy Runners to have a “home” for our
club without paying a daily rental
for each fun run or training run.
In return Indy Runners makes a
yearly donation to the Stanley Lyons Memorial Fund to support the
Butler track and cross country
programs. But mostly Indy Runners gives back by volunteering to
take tickets. You will definitely
see someone that you know as
you take tickets and meet other
Indy Runners. Please help us
thank Butler this season by volunteering. Contact former Indy
Runners President, Margaret
Drew at [email protected]
or 283-4036 to volunteer.
With another year we must also
hold elections for the four Indy
Runners elected offices. Please
Save these Dates
January 27th
February 1st
March 21st
May 23rd
Mini Training Program begins
Groundhog 7K race (FREE)
Sam Costa Half Marathon
Club Fest - 5K Great Equalizer
Race and family picnic
plan to attend the 2004 elections
on January 27th following the first
training run. I’m looking forward
to having some new people involved as officers.
I am looking forward to 2004 as
we plan our other major events:
Groundhog 7, Sam Costa Half
Marathon and Club Fest. Mark
your calendars for these events
and hope to see you out on the
towpath this spring.
ELECTIONS
January 27th, 6:45pm, Butler East Classroom, open to all members, mini training
seminar to follow.
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Foot Prints
10,000 Steps
Have you heard about the 10,000
steps fitness program? It was originally started in Japan almost 40
years ago. Walking 10,000 steps is
the equivalent of doing about 5 miles. The American
company Novartis Nutrition conducted a study and
found that the typical American couch potato only takes
2,300 to 3,000 steps a day. Almost 25% of adults do NO
physical activity. It’s no wonder obesity is on the rise!
The Cooper Institute of Aerobics Research advises that
approximately 10,000 steps each day is the number
needed to meet the established guidelines for physical
activity set by The American College of Sports Medicine
and the Centers for Disease Control and Prevention.
10,000 steps each day may be helpful in lowering body
fat, improving blood pressure and increasing cardiorespiratory (aerobic) fitness.
A number of organizations have started 10,000 steps
walking programs. Often you can get a package deal that
includes a pedometer, nutrition advice, a walking log
(some are web-based) and ideas of how to reach 10,000
steps on a daily basis. M-Plan is offering an 8 week
10,000 steps program. Locally, Indiana on the Move and
Indy in Motion (Indy Parks) are sponsoring walking programs. McDonald’s is test-marketing an adult Happy
Meal that includes a salad, drink and stepometer.
If you are serious about starting the 10,000 steps program, you will need to wear a pedometer. The simplest
and cheapest models ($20-$30) just count steps. I have
one of these but I had a hard time getting in the habit of
wearing it every day. You must wear it on your waistband in order for the steps to be counted correctly. You
by Marcia Gascho
can buy fancy expensive models ($50 or more) that
monitor pulse rates, count calories, calculate distance
traveled, etc. They require some set up and you must
calculate your average stride length. It’s easier and
more accurate just to count the number of steps. For
$250 you can get a cool Timex Bodylink watch that
uses GPS technology to measure speed and mileage.
Unfortunately you can only wear it outside since it
needs access to GPS satellites!
Once you have a pedometer, start out by wearing it
daily for 2 weeks and record the total number of steps
each night. Find your average number of steps, then set
a goal to increase the number of steps each week by
10%. It can be a daunting task to reach 10,000 steps
since not everyone has time to walk for a solid hour
every day. However you can be creative and find ways
to add steps throughout your day. Some ways to increase your steps: take the stairs instead of the elevator,
park your car farther away from your destination, walk
during your lunch break, walk the dog after dinner or
walk around the house during the often lengthy commercials on TV. I have a sedentary desk job and was
amazed how few steps I took a day. I have recently
started a program at work where I try to take a break
every hour and walk a lap around the perimeter of my
floor. Taking several 10 minute walks throughout the
day will soon add up!
Remember, every journey starts with the first step. Add
9,999 more steps each day and begin a journey to better
fitness.
Announcing the 32nd Groundhog 7
INDY RUNNERS presents Indiana’s oldest continuously held seven-mile road race : the Groundhog 7. It is
scheduled for Sunday February 1st, 2004.
Registration begins at 11:00 a.m. at the Carmel-Clay
High School on 126th street in Carmel. The race begins
at 1:00 p.m.
The FREE event benefits St Mark’s United Methodist
Church Mission Project. Canned goods are requested and
all donations will be given to the Brightwood Community Center of Indianapolis. Any and all help will be sincerely appreciated.
THERE IS NO ENTRY FEE! This is “no frills” running
for the FUN of it & is offered as a courtesy by Indy Runners. You get refreshments, day of event results, volunteers to keep runners on the course, and good people
with whom to run.
Be sure to arrive EARLY for race day registration and
race instructions. Showers and lockers will be available
but please bring your own lock, soap and towel.
NOTICE: The weather and road conditions are frequently bad this time of year but the race will be held on
this date. Come dressed appropriately for the weather.
Foot Prints
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BIGFOOT’S RESOLUTION
By Bigfoot
This is being written during the
early stages of holiday gluttony,
and will be read with regret and
remorse after its conclusion.
There’s a whole lot of eating between Thanksgiving and New
Year’s Day, and likely less running
because we’ve survived that fall
marathon or that last race of the
year, and feel deserving of a running respite. And, if you’re as
much a woosie as the aging Bigfoot
is proving to be, it’s harder and
harder to motivate out the door into
the cold dark to maintain the legs
and burn those seasonal calories.
Bigfoot is not going to give in to all
that as he did a year ago. Reconditioning took too long and earned
too much pity from others during
the struggle up to the 2002 Mini. I
coasted for just a week after the
Indy Marathon rather than the last
half of October, and am continuing
a mix of aerobic activities that I
hope will land me in adequate competitive condition as the days rewarm. First off, Bigfoot does acknowledge that running is movement-specific, and that alternative
forms of exercise will not accomplish the same benefits for running
as actual running. However, it is
also true that dedication to a marathon training program can cheat
other muscle groups which can be
addressed in the off-season.
So, here’s the Bigfoot program of
the moment and beyond, for any
reader who might wish to obtain
winter training motivation or simply to express a mocking laugh:
1. I’m giving Spinning a better try.
Several of our Indy Runners mem-
bers are Spinning trainers and can
explain all the benefits of this program involving stationary cycling to
music and commands from a drill
sergeant wannabe. I just know that
my Sunday morning session gets me
sweaty, which is the main Bigfoot
test for exercises. If I’m not sweating, I’m not working.
2..Bigfoot’s too-brief preparation for
the AUL Stair Climb (see Issue 8,
No. 2) taught him the pleasure and
pain of stair machines. My health
club has both the type that moves up
and down with your feet as well as
the down escalator type that requires
you to keep lifting and stepping. The
latter one meets the sweat test at a
low speed, which adds the fear factor
because of the 13 settings left between me and 20. I intend to reach
that level before the 2004 Stair
Climb, but watch the obits just in
case
3. Rowing, going nowhere, but no
waves or sharks, either. Yes, it’s
indoor rowing, another of the aerobic
activities that are keeping Bigfoot
drippy. I know that I’m getting a lot
more arm, chest and back work than
I do with just running. There’s technique involved, which suggests consulting a trainer. I’m inspired by the
high school friend who sets age
group world records in national and
international competitions at 2,000
meters. Of course, that guy admits to
being an aerobic freak, so I’ll just
think of exercise benefits rather than
glory for now.
4. Ski machine, no snow nor cold.
I’ve never tried the real thing, so I’ve
never fallen on my butt, nor been
laughed at by little kids as happened
the very few
times I tried
downhill. Another way to work the
upper body with a motion that approximates a running arm swing,
and obviously uses leg muscles in
different combinations than does
running. My Nordic Trak was my
favored sweating alternative before
I started visiting the stair machine.
5. Yes, the treadmill, you either
hate it or love it. I’ve written before about feeling safe and warm
while that freezy white stuff piles
outside, and cars stalk the unwary
in the streets. You haters do have
to admit that the motion is the same
as the one we celebrate in our
sport. Too, controlled speed and
elevation allow varied workouts
without a whole lot of thought, just
perfect for the food or drink besotted.
I try to do several of the above during a session at the health club, or
at least half an hour on my limited
basement equipment late at night. I
do have every intention of winter
running outside as well, but at least
the heart and lungs aren’t being
allowed to congeal from all the
chocolate. Though not necessarily
faster, I shall be stronger for the
next May than I was for the last.
You read it here, so I’d better carry
through or you’ll just get another
tale of woe and excuses which no
one really wants to read.
So, whether you stride and glide or
stomp and clomp or spin or climb
or pull or slide, don’t let inactivity
win this winter. Bigfoot.
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Foot Prints
So, do you have a plan for the Mini,
or are you just wingin’ it?
By Matt Morris
It was 1978, Animal House had just come out and my
fraternity at the fine institution of higher education in
Bloomington attended by Hoagy Carmichael, Ernie Pyle
and Jane Pauley had what had to have been one of the
first toga parties in the nation. One of my frat brothers –
I can’t remember whether he was Otter or Bluto – had
run cross country for the Rushville Lions at the time of
my brief career with the New Castle Trojans.
The “house” needed another man for its intramural cross
country team, and since I had won the annual pledge
race to the Chi Omega sorority front door and back – a
pre-initiation ritual with a few more details which I have
sworn to carry to my grave – I guess
my “bro” from Wendell Willkie’s
hometown figured I was a natural
and asked me to run for the Purple
and Gold of Delta Tau Delta.
We finished third on campus in the
intramural meet and throughout that
fall and winter, I kept at the running,
sometimes jogging around Memorial Stadium – where I did Quaker
silent prayers for a winning season –
and Assembly Hall, where I once
waved at Mike Davis’ predecessor,
knowing even back during the days of the Ford Administration it would not be wise to yell, “Hey, Knight,
what’s up?”
I had run my first road race, a 10K, and another fraternity brother said he was planning to enter a fairly new
event – a half marathon – up in Indianapolis that was a
kickoff to the Month of May and the 500. Running on
the Speedway would be pretty cool, I figured. My
grandfather had begun attending events there when it
opened in 1909; my grandmother once sat behind Clark
Cable during the “500”; and my dad had been to every
race since 1936.
The problem, however, was that the farthest I had ever
run was 6.2 miles. How could I run an additional 10K
and still have seven-tenths of a mile to go to make it to
the finish line of the fledgling “500” Festival Mini Marathon line on the Speedway track (where it finished until a
decade ago)?
On a newsstand at Discount Den or Cascades IGA I
found a copy of either Running Times or Runner’s
World that had an article on how to train for a 10K.
While my math skills weren’t stellar, I figured if I doubled what the article said to do, I could make it from
Monument Circle to somewhere between the third and
fourth turns of the Speedway in the Mini and perhaps
crawl the rest of the way, if necessary.
Purchasing the magazine meant the supreme sacrifice of
a six-pack of Red, White & Blue, about the only beer I
could afford on an impoverished college student’s
budget. This was going to be worth it, though, because I
knew I could build on the successes of the Chi Omega
footrace and intramural cross county podium finish.
And I had a plan in place to help
me reach the famous yard of bricks,
where the heroes of my youth, Jim
Clark and A.J. Foyt, had found victory, and where I had my first crush
since kindergarten on an older
woman. For some reason, however, Miss Hurst Shifter, Linda
Vaughn, wasn’t interested. Despite
this setback, I made it to the finish
line in one piece, thanks to my improvised training plan.
It wasn’t until I had been running
road races for two or three years
that I thought I knew everything and began doing all of
the things you shouldn’t do in training to run a good
race: increasing weekly mileage too quickly, wearing
shoes well past the time they should have been retired
for cutting the lawn, neglecting to allow my body to
recover from hard workouts, etc.
This led to experiencing the two worst things that can
happen to you as a runner or walker:
•
•
to not make it to the starting line of the “big” race
because of injury; or
to drop out of the “big” race because you weren’t
well-trained or you were over-trained.
Both of have happened to me. The first was when overtraining led to a stress fracture and kept me from running the Boston Marathon in 1983 when, as Billy Joel
sings, “I wore a younger man’s clothes.” The second
occurred in 1986, when over-training – and a totally
Foot Prints
Page 7
unrealistic goal of setting a 10-minute personal best –
led to my dropping out of the New York City Marathon.
Rubbing salt to the wound is that 1986 remains as the
smallest percentage of starters in race history not finishing the Big Apple event. Looks great on a resume.
frequently, sooner or later it will break down. Then
you’ll be forced to take an injury-induced break from
training or perhaps miss the Mini altogether. It’s no fun
watching everyone go by as you sit there with an ice
pack on your knee.
This is why the Indy Runners Training Program is such
a wonderful way to help you reach your goal for the
Indianapolis Life 500 Festival Mini-Marathon. So, take
it from someone who has made a lot of mistakes during
30 years of running and keep these suggestions in mind
as you train:
Maintain balance. For those of you doing your first
half marathon, you likely will be running or walking
more miles per week at the program’s peak than you
have ever done. That means you will be spending more
than twice as much time out on the roads. Is your family or significant other OK with this? Will you be able
to get your job done? What about your other interests
and activities? I think it is important to make sure your
family understands the commitment you are making so
it doesn’t cause tension later on.
Follow the plan. Somewhere it is written, “Failing to
plan is planning to fail.” If you don’t follow a training
plan, whether it’s Indy Runners’, Hal Higdon’s or one
of the myriad found on the internet, chances are you
will not meet your goal and cross the finishing line – if
you make it that far – looking for the nearest trash can
in which to toss your shoes.
Remember, though, that the training plan is just a longrange guideline to get you from starting to think seriously about “doing” the Mini to crossing the finish line
at Military Park coherent and cohesive. Be flexible. If
the plan says five miles on Tuesday and you don’t feel
like running or walking five miles on Tuesday because
something hurts or you’re sick, rest or do half of what is
called for at a slower pace. Deviating one, two or three
days over the course of the plan will not hurt. In fact, it
will help because you’ll be stronger physically and
mentally another day.
Warm up. This comes under the Do As I Say, Not As
I Do Department: You’re not supposed to hop in your
car and speed away before the engine is warmed up and
the oil circulating. The same holds true for your body.
Warming up and stretching your muscles reduce the
risk of injury. Listen to your trainers or the experts who
you’re likely to hear during the training program. You
can pick up additional tips on the internet.
Be careful. Wear reflective gear when training in the
dark. Carry identification. Tell someone where you’re
going for a run or walk. Don’t go where you could get
into trouble. (I had a bad experience once in East St.
Louis!) Face traffic if you must train in the street or
road (and only then if it’s wide enough!). I am not a fan
of headphones because you can’t hear traffic and could
set yourself up for trouble if someone came at you from
behind.
Have fun. The most joyous running I have experienced
has been during the years I was involved with Indy
Runners and its training program. You’re with a bunch
of great people. You have knowledgeable trainers. The
scenery along the canal is beautiful.
And don’t take yourself too seriously. I mean, none of
us is going to win the Mini unless we come back in another life as a Kenyan – although having a name like
Morris and a few lives left, this is a possibility. Enjoy
your training. Make new friends. In fact, who needs
personal ads? More than one marriage has come from
the Indy Runners Training Program.
Good luck. See you at the Mini finish line!
Rest: Former Stanford and Olympic Track Coach
Brooks Johnson said, “Training is a case of stress management. Stress and rest; stress and rest.” When you
have a hard training run or a race, your body needs to
rest afterward. The rest days in training plans are there
for a reason. If your body endures too much stress too
Matt Morris is a freelance writer and former president of Indy
Runners living in Bloomington. He ran 15 Minis, his fastest
dressed as a Blues Brother. He now helps with the race each
year.
Page 8
Foot Prints
YOUR EVENT CALENDAR FOR 2004
January
st
Thu 01 , Resolution Revolution,
1,2, or 3 loops of 3 Miles , 10.00 a.m.
at the YMCA at the Athenaeum, 401
E. Michigan Street, Indianapolis IN.
Contact Ken Long & Associates,
317/884-4001
Thu 01st , 8th Annual Frigid 5Km
Run/Walk , 1.00 p.m., Kosciusko
Family YMCA, Warsaw, IN. Contact
Don Ramsome, 574/267-4140
rd
th
Sat 3 , 20 Annual Siberian Express, 7.6 mile trail run, 12.00 p.m.
at the Kickapoo State Recreation
Area, Danville IL. Contact Kennekuk
Road Runners, 217/431-4243
Fri 9th , St. Francis Hospital &
Health Centers "Jump the Gun" ,
1.1 Mile Run/Walk , 5.30 p.m. at the
St. Francis Hospital’s Indianapolis
campus. Contact Ken Long & Associates, 317/884-4001
Sat 24th, Bop to the Top, 37 Floor
stair climb, 10.00 a.m. at the AUL
Building, Indianapolis, Contact Tuxedo Brothers, 317/733-3300
Sat 24th, Winter CC Festival 5 Km
Run, 1:00 p.m., Blackford High
School, Montpelier, IN, Jason Lenz,
765/728-8051
February
Sun 1st, The 32nd Groundhog 7 Mile
Run, 1 p.m. at the Carmel-Clay Junior High School on 126th Street, Carmel, IN, Contact Indy Runners,
317/290-RUNR
Sat 7th , Mini-Marathon Training Series 5K Run/Walk, 8:30
a.m. at the Indiana State Museum,
Indianapolis IN , Contact 500 Festival, 317/927-3378
Sat 14th , Cupids Fling 5Km
Run/Walk, 9.00 a.m. at St Marks
Church, 126th & Gray Rd, Carmel
IN , Contact Runners Forum, (800)
262-RACE
Sat 14th , Fanny Freezer 5Km
Run/Walk, 2.00 p.m. at Shoaff
Park, Fort Wayne, IN, Contact
Don Lindley, 260/436-2234
Sat 21st , Polar Bear Run &
Walk, 5 Mile Run/Walk, 9.00
a.m., at the Indiana War Memorial
located at Meridian & Vermont
Streets, downtown Indianapolis IN,
Contact Ken Long & Associates,
317/884-4001
Sat 21st , American Cancer Society 5 Km Run/Walk, at Morsches
Park, Columbia City, IN, Contact
Gary Bird, 260/244-4408
Sun 28th , Indianapolis Distance
Classic , 15 Km Run, 4 Mile
Walk, 9.00 a.m. at IUPUI Natatorium, 901 W. New York St., Indianapolis, IN, Contact Ken Long &
Associates, 317/884-4001
March
Sat 6th , Mini-Marathon Training
Series 10 Km Run/Walk, 8:30 a.m. at
the Indiana State Museum, Indianapolis IN , Contact 500 Festival,
317/927-3378
Sun 7th, 5th Annual NCN Catch a
Leprechaun, 30 Km Run, 15 Km
Run, 5 Km Run, 9:00 a.m.at Rt. 83 &
Walker Road, Avon Lake, OH, Contact Rick Cadwell, 440/933-8075
Sat 13th, Underground RR Run, 5
Km Run, 3 KM Fun Walk, 9.00 a.m.
at Westfield High School , Contact
Runners Forum, 317/844-1558
Sat 13th , DINO (Do INdiana OffRoad) Trail Run Series , 5 Km trail
run, 15 Km trail run, 9:00 a.m. at Eagle Creek, Indianapolis, IN , Contact
Brian Holzhausen, 317/308-6449
Sat 13th, Race of a Champion, 5 Km
Run, 10 Km Run, 8:30 a.m. at Lincoln Trail State Parks of Marshall,
IL, Contact Doug Rees, (217) 8263916
Wed 17th , 12th Annual Shamrock
Run & Walk , 4 Mile Run/Walk,
9.00 a.m., Downtown Indianapolis ,
Tuxedo Brothers, Contact 317/7333300
Sat 28th , 12th Annual Bulldog
Jog , 5 Km Run/Walk, 9.00 a.m. at
Butler University, Hinkle Fieldhouse, Indianapolis IN , Contact
Cindy Hawkins, 317/940-9931
Sat 28th, George Roger Clark
Trace 10 Mile Run, 2 Mile Run,
10:00 a.m., Vincennes, Indiana ,
Contact Bob Hunt, 812/886-1555
Indy Runners and its members
belong to the RRCA & USATF.
Foot Prints
th
Page 9
th
Sat 20 , 4 Annual Holliday
Park Trail Run, 5 Mile race along
the White river Holliday Park to
Marrott Park & back, 9.00 a.m. at
Holliday Park (6363 Spring Mill
road) , Contact Tuxedo Brothers,
317/733-3300
Heart Run/Walk, at 5th Street, Downtown Cincinnati, OH, Contact Race
Organizer, 513/474-1399
April
Sat 3rd, Homeless Hustle! , 10 Km
Run, 5 Km Walk, 9.00 a.m. at Eagle
Creek Park, Indianapolis, IN , Contact
Tuxedo Brothers, 317/733-3300
Sat 20th, 24th Annual Nutri-Run,
20 Km Run, 5 Mile Run/Walk,
2:00 p.m. at The Chapel 2505 West
Sat 3rd, IPFW Mastodon Stomp, 5
Hamilton Rd, Fort Wayne, IN
Km Run/Walk, 9.00 a.m. at IPFW Hil46814, Contact Jeff & Bev
liard Gates Sports Center, Fort Wayne,
Metzger, (260) 456-3261
IN, Judy Tillapaugh, 260/481-6647
Sat 20th, Mountain Goat Hill
Sat 5th , 6th Annual Lighthouse Half
Runs/Walk , 15 Km Run, 3 Mile
Run/Walk, 10.30 a.m. at Kickapoo Marathon, 5 Km Run/Walk , 8:30
a.m. at Huron High School Stadium,
State Recreation area, Danville IL ,
Huron, OH, Contact Deb Bogen, 419Contact Kennekuk Road Runners,
433-5700
217/431-4243
Sun 4th , Spirit of St. Louis MaraSun 21st, 35th Sam Costa Half
thon, 13.1 Mile Run & Marathon ReMarathon, 1.00 p.m. at Carmel
lay, 7:00 a.m., at Soldier's Memorial,
Clay Junior High School , Contact
Downtown St Louis, MO, Contact
Indy Runners, 317/290-RUNR
[email protected],
314/727.0800
Sat 27th , Rail Run 10K
Run/Walk, 8.00 a.m. at Carmel
th
Main Fire Dept, Carmel IN , Con- Sat 10 , Plainfield Spring Fling, 8
Km Run/Walk, 8:00 a.m. at Hummell
tact Runners Forum, 317/844-1558
Park, Plainfield, IN , Contact The Runth
Sun 28 , Heart Mini Marathon, ners Forum, (317) 844-1558
15 Km Run, 10 Km Walk, 5 Km
th
Sat 17 , Mini-Marathon Training
Series 15K Run/Walk, 8:30 am at
the Indiana State Museum, Indianapolis IN , Contact 500 Festival,
317/927-3378
Sat 17th , DINO (Do INdiana OffRoad) Trail Run Series , 5 Km
Trail Run, 15 Km Trail Run, 9:00
a.m. at Washington Township Park,
Avon, IN , Contact Brian Holzhausen, 317/308-6449
Sat 17th, Spotlight on Nursing, 10
Km Run/Walk, 5 Km Run/Walk,
9.30 a.m. at RN Specialties, Inc.
(located at 6060 North College Ave),
Indianapolis IN, Contact Ken Long
& Associates’ 317/884-4001
Sun 18th , Germany to France
Marathon (old Patoka Lake Marathon), 8.00 a.m. at Dome Arches in
West Baden, IN, Contact Alan Barnett, (812) 936-2405
Sun 25th , St. Francis Hospital
"Bricks to Bricks", 10 Mile
Run/Walk, Contact Ken Long & Associates, (317) 884-4001
World Cross Country Trials
On February 7 & 8, 2004, the World Cross Country Trials are coming to Indianapolis. Several races over
the course of the two days will decide who will represent the United States in the World Championships.
There also will be races to determine the National Masters champions. Indy Runners have been asked to
provide volunteers to help with this event. We will primarily be serving as drug testing escorts. That is,
getting athletes from their races to the drug testing area. This is an excellent opportunity to meet some of
the best runners in the country up close. The meet will be held downtown, on the flood plain behind the
IUPUI track stadium.
If you are interested in helping at anytime over the two days, please contact Mark Doctor, [email protected], or (317) 823-6748. Additional information about the meet can be found at:
www.indianainvaders.com, click on the “meets” tab.
A Place For Every Pace
Indy Runners is a nonprofit association that promotes personal fitness and health
through running and walking activities including training programs, races, track
workouts, fun runs and walks, and other social events. Membership is open to
everyone, regardless of ability or age.
Page 10
Foot Prints
Shin Splints
(Medial Tibial Stress Syndrome)
By: John M. Watkins
This is the second in a series of articles describing the
symptoms, causes, and treatment of injuries common to
the distance runner. Shin splints are common in the
running population, and are usually considered to be an
'overuse injury.' This suggests that the cause is associated with recent (and often drastic) alterations in workout routine. Such changes include new or inappropriate
training shoes, changes in training surface, or increase
in workout distances or intensity. Pronators (foot rolls
in as it strikes the ground) are thought to be at increased
risk.
The pain is typically felt over the inner portion of the
lower leg, and is tender to the touch. Onset is gradual
but progressive, and worse on the toe-off portion of the
running or walking stride. Pain is typically worse at the
beginning of the workout, and initially (early phase) the
pain decreases just after a workout. In the advanced
phase, the pain may actually worsen during and/or immediately after a workout.
Initial treatment is similar to that of other overuse injuries: rest and anti-inflammatory medications are the cornerstones of management. Complete rest is ideal, but
cross-training into low- or non-impact activities
(swimming, water running, bicycling) are acceptable.
In the early phase, a 20-50% reduction in running mileage may be allowed; however, most runners do not begin treatment until the shin splints are fairly advanced.
In addition, in the early phase of shin splints, icing the
painful area 2-3 times per day for 15-20 minutes may be
beneficial, particularly immediately following a workout. Anti-inflammatory medications are most beneficial
in the early phase, and include aspirin, ibuprofen,
naproxen (Aleve), Celebrex, or Vioxx. Acetaminophen
(Tylenol) may be taken on top of an anti-inflammatory
for additional pain relief. In the advanced phase, complete rest is mandatory initially, followed by crosstraining and stretching and strengthening exercises
(detailed later). Running should be avoided until pain
and tenderness resolve, at which time a slow return is
suggested. Meanwhile, swimming and/or cycling may
be employed to maintain cardiovascular fitness.
As mentioned earlier, shin splints are considered to be
overuse injuries. Thus, the most important preventive
measure is to avoid drastic changes in workout routine.
For example, when ramping up for the Mini-marathon,
plan ahead so that total weekly mileage doesn't exceed
10% per week. With regard to footwear, runningspecific (not cross-training) shoes are most appropriate.
The shoes should be appropriate for your foot strike
(neutral versus pronated v. supinated), foot shape (wide
v. narrow) and arch (high v. low). The dynamics of this
are interesting, but are better discussed in a different
article. Most running-specific shops, including Athletic
Annex, Runner's Forum, and The Running Company,
will have well-trained staff to assist in appropriate footwear selection. Also remember to track mileage on
your shoes (you can use your training calendar); consider buying new and phasing out old pairs after 300
miles or so.
Other cornerstones of shin splint prevention (and recovery) include stretching and strengthening exercises.
Important stretches include:
Straight and Bent Knee Stretch (one foot behind other,
lunge forward by bending front knee with back leg
straight/bent)
Pointed-Toe Stretch (pull foot onto opposite knee, hold
in pointed position)
Stretches should be performed 3-6 times per day on
each foot (wouldn't want to recover from one side only
to fall victim to the other!), and held for 15-20 full seconds. Strengthening exercises should be performed for
3 sets of 10-15 repetitions on each foot, and include:
Towel Crunches (while in seated position with feet on
towel on floor, crunch towel with your toes)
Heel Walking (walk on heels for increasing distances,
several times per day)
Heel Raises (on stairstep, raise up and down on one or
both feet)
Thera-band/Towel Exercises (attach band to immovable
object or hold towel with hands, use band to oppose 4direction motion at ankle)
Shin splints are an unfortunate and common injury experienced by many runners. As with other injuries of
the overuse type, the causes are predictable and treatment and prevention intuitive. Run hard, train smart,
live well.
John is a 4th year medical student at Indiana University,
has been a distance runner for thirteen years, and an
IndyRunner member for four. Current training goals
include improving 5 mile (8km) personal best and
avoiding injury while pursuing multisport
(duathlon/triathlon) competition.
Foot Prints
Page 11
Training Factors That Reduce the Risk of Injury…And Improve Performance
by Ralph Reiff, ATC/L, M.Ed
[email protected]
Director, St. Vincent Sports Medicine and St. Vincent Sports Performance Center
As an active walker or runner you focus upon various training goals and the accomplishment of crossing the finish line. My approach to your activity takes a similar focus but with an eye on training safely to meet your
goals.
In the most recent 26 month period I have had the opportunity to interact with runners and walkers from across
the region.
October 2001 – December 2003
446 runner consultations (88% injured at time of consultation)
72% or 321 runners demonstrated a deficiency in one (1) of four (4) areas:
Flexibility, Strength, Balance, Footwear.
It has been my experience that many athletes who present with an injury situation during training for a distance
event have preventable circumstances. Actually, almost ¾ of all injured runners that I have encountered could
have reduced their likelihood of injury by making changes to their pre-event training and fitness regimen.
Those factors that appear most often are:
Flexibility. Of particular is the area of the upper leg, hip flexors, buttocks and lower back. Not to ignore the
other common areas of the Achilles and plantar aspect of the foot, but the supportive muscles of the torso and
pelvis seem to be a root cause of many IT Band, Lateral Knee and Hamstring injuries.
Strength and Balance. Our entire group of physicians, therapist and athletic trainers are impressed that many
highly conditioned athletes have insufficient balance mechanism and strength to support posture during running
or distance walking. I encourage you to add to your fitness routine abdominal and trunk stability training, single
leg balance work and single leg step ups for strength development. Many of these exercises can be found in the
current literature, magazines or your local fitness consultants.
Footwear. You will not purchase any one item more critical to your success in distance events that your performance shoes. Take the time to seek out technical shoes stores in our area. Proper footwear by my definition
is a shoe that is of the correct support or cushion for your foot type, is of proper width and length and should be
discarded after 350-400 miles.
All the best to the Indy Runners…your commitment to fitness helps make Indianapolis a wonderful community.
HOTLINE
For Indy Runners and Walkers information visit
the website at www.indyrunners.org
or call the Indy Runners Hotline at 290-RUNR
Page 12
Foot Prints
It's the 35th time for
the "Costa" !!!
On March 21st, 2004, we'll get together in Carmel
at Clay Jr. High for the latest rendition of the Sam
Costa Half Marathon. Who knows what the
weather will be like? March in Indiana? You can
count on one thing – it will be unpredictable!
What is predictable is the talent that will appear
that day. For over three decades, the best runners
in Indiana have run and won at the "Costa". The
roll call of winners reads like a "who's who" of
Indiana running legends. Chuck Koeppen,
Marilyn Strawbridge, Curt Carey, Diane Bussa,
Gary Romesser, Karlene Herrell, Bill Gavaghan,
Carol Pitzer, Michael Smith, Lisa Verona, Tim
Mylin, Ruth Ozmun – it just goes on and on. And
I can't fail to mention the world class talent of
Colette Murphy and Thom Burleson. They both
set the "Costa" race record in the year they won!
This kind of tradition is part of what makes the
"Costa" so special. People you know who are
great runners, people you see throughout the year,
people who are committed to their training, they
show up and compete at the "Costa". And let's be
clear on one thing. The "Costa" is a race. It is a
competition. You don't keep yourself in shape all
winter for a 13.1 mile jog on the first day of
spring. People come to test themselves against
their age group and against their own resolve –
and they come back year after year.
I hope you will be there too. We are all looking
forward to another fabulous "Costa" event. Look
for applications on-line at the Indy Runners website. You can also find them at all local running
stores. The course is unchanged (see the website
map). The apparel will be colorful and exciting.
Be there for the one o'clock start. We are expecting you!
Terry Townsend, Race Director
Sam Costa Half Marathon
Winners
YEAR
2003
2002
2001
2000
1999
1998
1997
1996
1995
1994
1993
1992
1991
1990
1989
1988
1987
1986
1985
1984
1983
1982
1981
1980
1979
MEN
Tito Downer
Curt Carey
Eric Heins
Michael Smith
Michael Smith
Curt Carey
Michael Smith
Michael Smith
Jeff Lampert
Gary Romesser
Scott Walschlager
Tony Nading
Tim Mylin
Gary Romesser
Brad Cooper
Brady Wells
Gordon Minty
Brady Wells
Bill Gavaghan
Greg Orman
Thom Burleson *
Curt Carey
Joe Metzger
Thomas Blumer
Bill Gavaghan
WOMEN
Heather May
Guadalupe Merlos
Andrea Kirk
Tamara Whitten
Lisa Verona
Lisa Verona
Kathy Casey
Cathy Allen
Karlene Herrell
Karlene Herrell
Shannon Flannery
Colette Murphy **
Meg Schnieders
Ruth Ozmun
Chris Cooper
Karen McQuilkin
Candy Wojcik
Carol Pitzer
Carol Pitzer
Ruth Ozmun
Marilyn Strawbridge
Betty Hite
Diane Bussa
Marilyn Strawbridge
Diane Bussa
1978
1977
1976
1975
1974
1973
1972
1971
Chuck Koeppen
Chuck Koeppen
Thom Burleson
Thom Burleson
Chuck Koeppen
Chuck Koeppen
Dan Price
Craig Stearn
Diane Bussa
Linda Eiben
Lora Cartwright
Kay Flatten
no entries
"
"
"
1970
Charlie Warthan
"
* Male Race Record Holder - 1:06:55
** Female Race Record Holder - 1:16:47
Foot Prints
Page 13
Running and Cross Training Websites
Running Races
Indy Runners
Tuxedo Brothers
KLA
Trail Races
DINO Series
Cross Training
CIBA
Urban Adventure Race
www.indyrunners.org
www.tuxbro.com
www.kenlongassoc.com
Local and statewide races, weekly club runs
Running races, triathlons
Races, marathon training program
www.DINOseries.com
Trail runs and mountain bike races
www.cibaride.org
www.urbanadventureracing.com
Club rides, weekly ride schedule
Adventure race in urban settings
VOLUNTEER OPPORTUNITIES
Butler Bastketball Ticket Taking
Butler University has been a friend to Indy Runners for many years. The university has made the Fieldhouse available for Indy Runners fun runs, the mini training program and meetings. It has become our “home.”
Indy Runners gives back to Butler through a yearly donation to the Stanley Lyons Funds (benefiting Butler Track and
Cross Country programs) and through ticket taking at football and basketball games. Volunteers are needed to take
tickets at several basketball games this winter. Game times are listed and volunteers are needed approximately 1 ½
hours prior to the start time. Bring along a friend or family member and watch the game after you are finished for
free!
For more information or to volunteer, please contact
Margaret Drew at 283-4036 or [email protected].
2004 Butler Men’s Basketball Games:
1/15
1/17
1/24
1/29
1/31
2/4
2/19
2/21
2/25
3/2-9
Thurs. 7pm
Sat.
12pm
Sat.
2pm
Thurs. 7pm
Sat.
2pm
Wed. 7pm
Thurs. 7pm
Sat.
TBA
Wed. 7pm
Tues.-Tues
Loyola
Detroit
Wright State
Cleveland State
UIC
IPFW
Wisconsin-Milwaukee
BracketBuster
Youngstown State
Horizon League Tournament
Indy Runners Club Event Volunteers
Feb.-April
Feb. 1
March 23
May 23
Mini Training Program (water stops)
Groundhog 7 Race
Sam Costa Half Marathon
Indy Runners Club Fest
Contact Kent Miller at [email protected]
Contact Mark Renholzberger at [email protected]
Contact Terry Townsend at [email protected]
Contact Mike Bradford at [email protected]
Thank You to All Our Volunteers!!!
During the Fall volunteers came out to take tickets at five Butler Football games and manned the Indianapolis Marathon finish line in October.
THANK YOU to all who volunteered and special thanks to Margaret Drew for coordinating everyone.
We appreciate the support!!!
Page 14
Foot Prints
CLUB RUNS
Club runs are for everyone. There is a pace for the beginner, the flyer, and everyone in between.
Day/Time
Pace
Starting Place
Contact
Miles
Monday 6:00 pm
All
Natatorium
(Main Concourse)
Janelle Renschler
(317) 299-1095
Open: 3-8+ miles
Tuesday 6:00 pm
Thursday 6:00 pm
All
Hinkle Fieldhouse
Butler University
Brian Cake
(317) 876-7253
1-8+ miles
Sunday 7:00 am
9+ minute/mile
Fort Ben
YMCA Parking Lot
John Laker
(317) 485-5380
Open: 6 or more
miles
Welcome New Indy
Runners Members
(as of December 2003)
Larry Strange
Jonathon Altman
Robin & Anthony Barr
Joyce Boadt
John Brown
Leslie Chaplin
Jeff Christoffersen
Eric & Jill Douthit
Lori Howard
Kyle Hunt
Sandra Lambros
Peggy A Lilly
Katherine Murray
Bob & Beth Seelbach
Roseann Hughes
Timothy McLain
Theresa Bubenzer
Deborah Mehdiyohn
Michael Niederfruem
Bruce Goberville
Heidi & Dale Neuburger
Scott Cunningham
Tim Smith
Thomas A Allison
Randy Hitchens
Club Merchandise
NEW Indy Runners Club Singlets
Coming in January, new Brooks singlets printed
with the Indy Runners club logo will be available!
These singlets will be navy blue & white, and will
serve as a club “uniform” to be worn at races.
Matching Brooks shorts can be purchased at local
running stores.
This gear will be a great way for other runners to
identify you as an IR member and to help spread
the word about our club. Singlets (women’s S, M,
L; men’s M, L, XL) will be on sale at the training
program runs.
Foot Prints
Indy Runners
Marathon Caps
$15.00
Indy Runners
Singlet
$10.00
(Ladies sizes only)
Indy Runners/
Walkers Sweatshirt
$28.00
(XXL $30.00)
(Blue & Gray)
To Order, send an email to
[email protected]
Advertising Rates
The newsletter currently reaches approximately 950
households. If your business could benefit from this
exposure, please contact the Editor at
[email protected].
Business Card $25.00/issue
1/3 Page
$35.00/issue
3/4 Page
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1/2
Full Page
$70.00/issue
$140.00/issue
Foot Prints
Page 15
Page 16
Foot Prints
Foot Prints
Newsletter Editor
Donna Billiard
Newsletter Staff
Jeremy Zieseniss
Bruce Walker
Newsletter Contributors
(this issue)
Marsha Gascho
Kent Miller
Matt Morris
Ralph Reiff
Bruce Walker
John Watkins
Donna Billiard Wright
Foot Prints is a quarterly publication of Indy Runners and is one of
many membership benefits. Foot Prints is mailed to the primary address for each membership via third class mail. Address corrections
should be mailed to: Indy Runners, PMB 162, 1427 W. 86th St., Indianapolis, IN 46260.
Opinions expressed are those of the individual authors and not necessarily those of RRCA or USATF of which Indy Runners is a member.
Submitting material to the newsletter is open to all members. Articles,
letters to the editor, or any related information may be submitted by
e-mail to: [email protected] in Word or ASCII; please do not
format.
Photos, original artwork, and advertising are always welcome.
The editor does reserve the right to edit or decline submissions due to
lack of space or inappropriate content.
The schedule to submit to the editor materials for the newsletters is:
Deadline
March 7, 2004
Foot Prints
A Publication of Indy Runners and Walkers
1427 W. 86th St., PMB 162
Indianapolis, IN 46260
Issue
April 2004
Presort Standard
U. S. Postage
Paid
Muncie, Indiana
Permit No. 228