Vol. 5 No.1 January, 2000




As we head into the next millennium, there are many and diverse

fears about what the future holds for us. Running in the year

2000 doesn't seem like it will be much different than it was in

1999, though. The shoe companies would like to remind us that

they are constantly upgrading their products, of course; and we

will all discover new races, running buddies and training routes.

Modern gizmos like heart rate monitors with the ability to upload

information to a computer are becoming more and more available.

Still, one of the nice things about running is that running

itself hasn't changed since good old Phidippides made his

historic messenger run in the Plains of Marathon. The act of

running is so simple and basic that it seems likely it will

survive anything technology can throw at us. As we see our world

constantly and rapidly changing, it can become a bit

overwhelming. Running, though, is, and always has been, about

putting one foot in front of the other. Runners will always

sweat, breathe hard, and have a silly grin on our faces after a

good workout. Running will remain important and popular because

it can help to satisfy our primeval compulsions. Fear not,

therefore, the future. For we can always go out and hammer a few


Happy New Year!

- WG


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MARATHON & BEYOND MAGAZINE - Marathon & Beyond, the only magazine

that focuses on the specific needs of marathoners and

ultrarunners. M&B offers in-depth articles on training, race

strategies, injuries, nutrition, race profiles, running history,

and more. Visit their web site at:


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Congratulations to last month's trivia winner, Benji Durden.

(Yes, the same Benji who was on the 1980 U.S. Olympic team.)

Benji receives a free issue of Marathon & Beyond Magazine and


Trivia contest entrants are limited to one prize per calendar


When answering, email your answers with the subject "trivia

contest" and answer the questions in the order they appear below.

Mail to: woodyg3@netone.com. The FIRST person to answer all ten

questions correctly wins. If nobody answers all ten correctly, we

will award the prize to the person who answers the most questions

correctly. Good Luck!

This Month's Questions (Just 8 questions this month):

1. Who was the first man to break 4:00 for the mile?

2. Who was the second?

3. Who took the world record for the mile down to 3:57.2 in 1957?

4. Herb Elliot was the next man to lower the world mile mark in

1958. What was his time?

5. Michael Jazy set the world mile mark in 1965 with a time of

3:53.6. What country was he from?

6. Who was the first runner from the United States to own the

world record in the mile since the 4:00 mark had been broken?

7. Famed miler Roger Bannister ran 3:46.0 in the 1500 meter

finals at the 1952 Olympics in Helsinki. What place did that earn

him? (Hint: he did not win.)

8. Who won that Helsinki 1500 race?


Last Month's Answers:

1. What event did Ben Johnson win in he Olympics, only to have it

taken away when he tested positive for drugs? Answer: 100 Meters

2. Julius Kariuki of Kenya ran an all-time best of 5:14.43 in

1990 for what rarely run track event? Answer: 2000 Meter


3. Johnny Gray of the United States owns the world best in

another seldom run event. His time was 1:12:81. What was the

distance of this run? Answer: 600 Meters

4. In what event do the Kenyan men own all of the top 52 best

all-time marks? Answer: 3000 Meter Steeplechase

5. Italian Pietro Mennea was the world record holder in what

event? Answer: 200 Meters

6. Yelena Nikolayma posted a world record of 41:04 in 1996 in

what event? Answer: 10K Racewalk

7. In what event has Jarmila Kratochvilova of Czechoslovakia held

the world record since 1983? Answer: 800 Meters

8. Sonia O'Sullivan of Ireland ran 8:21.64, the fastest time ever

by a non-Chinese athlete, in what event? Answer: 3000 Meters

9. Ingrid Krisiansen's old world best in the marathon has been

topped by Kenyan Tegla Loroupe, but Kristiansen still holds the

world best time of 1:06:40 in what event? Answer: Half Marathon

10. Curt Clausen set an American record of 3:48:04 this year in

what event? Answer: 50 K Racewalk


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RUNNING DELIGHTS - all occasion and holiday greeting cards,

novelty gifts, t-shirts, bracelets and many others items.


Our entire catalog is now online with secure ordering.

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By Woody Green

Muscles get tired, sore and stiff from all those hard miles you

put in. You can take ibuprofen for injuries, but this isn't a

good long term plan for everyday soreness caused by normal

training loads. Save the ibuprofen for the times you really need

it. Many runners go to a massage therapist, too, and this is a

great idea. Still, there are plenty of simple things you can do

on your own to help between those massage appointments. Here are

a few simple and low-tech ways to ease the ache.

1. Epsom salts bath. An old folk remedy for bruises, sore feet

and other aches and pains, many runners get good results by

taking a hot bath with a handful of Epsom salts added to the


2. Golf ball or tennis ball. Just roll around on the floor with

the ball on the sore muscle. This works well for feet, shoulders

and little hot spots on your legs. Just be careful not to use too

much pressure, or you can actually bruise yourself.

3. Sticks, rollers and wooden posts(!?). Other great devices to

massage your muscles include massage "sticks", Styrofoam

cylinders and "canes" to reach those hard to get to spots. I even

know one runner who occasionally stops on her runs to apply

pressure on tight muscles by leaning on wooden posts. It may look

funny, but it works, so who cares!

4. Gentle exercise between runs. A walk or easy swim in the pool

are ideal ways to flush out tired muscles and aid in recovery

between workouts.

5. Stretching. You do stretch, don't you? I thought so. Just





By Woody Green

As the new year hits us, many people will make resolutions to

lose weight, get organized, quit bad habits or other such noble

goals. Runners often set a goal of running every day, rain or

shine, for the whole year. They want to have a streak of 365 (366

on leap year) days of consecutive running. The feeling is that

with consistency, fitness will improve, weight will come off and

times will go down.

The logic is good. One of the main keys to any successful

training program is consistency. The problem is that running

every day, non-stop for a full year is not always practical or

even healthy. Minor injuries or illness may require a day or two

of rest. Excess fatigue due to job stress, family emergencies or

other unexpected events can make it hard or even unhealthy to

train every day.

Still, consistency builds fitness, both physically and mentally.

So, what's a runner to do? Maybe instead of resolving to run

every single day of the year, a better plan would be to resolve

to average 6 days a week for the year. (313 days in a year equals

an average of 6 days a week.) That way if you need a couple of

days off here or there, you know you can still maintain your


Of course if you have been running 3 days a week for 1999,

jumping right up to 6 days a week will be too much. Maybe a good

goal would be to reach that 6 day a week goal by the end of 2000,

or perhaps to push it up to four days a week for all of 2000.

Other runners may be thinking of trying to hit a particular

mileage mark for each week. Again, though, this may not be the

best approach. An occasional low mileage week for rest or

recovery is usually called for, and it is too easy to get trapped

into doing a particular workout just to hit your mileage goal

rather than to improve your fitness or racing speed. An

alternative for those who like to use their pocket calculators is

to have a yearly goal in mind. This is more fun, too, since the

number will be bigger and a lot more impressive. 20 miles a week

sounds good, but over the course of a year if you average 20

miles a week you will run over 1,000 miles for the year, and

1,000 miles sounds pretty doggoned impressive, doesn't it?

Whatever goals you set for 2000, make them realistic and

attainable. A "pie in the sky" goal may be fun to daydream about,

but it will only serve to disappoint if it can't possibly be met.

After all is said and done, though, maybe the best resolution you

can have is to make sure you keep your running fun and injury

free. Whatever it takes to do those two things are the most

important goals, so you will still be running in 2001 and beyond.




First and Second place winners of the Top Ten List Contest for

January will receive a Uflash Sportbelt! And here they are:

Top Ten Things Other Runners Do That Annoy Me

First Place:

From Joseph Cua

10. Starting a 10K like it's the 50 yard dash.

9. Talking about how refreshing it is to run in the cold. I'll

agree as soon as my doubly-gloved hands defrost, thank you.

8. Streaming by me at the end of a race like I'm barely moving.

Wait, I really AM barely moving. Whatever.

7. Whining about the hills when there's a 2% grade.

6. When I say "hi" as we pass each other on the street, and

there's suddenly something really interesting on the ground they

have to look at.

5. Running with their dog off-leash, then acting surprised when

the beast accosts me.

4. Tex/Mex pre-race meals.

3. When I'm at a 5K race in a T-shirt and shorts and somebody

wearing a $500 running suit finishes 10 minutes behind me.

2. When I'm at a 5K race in a T-shirt and shorts and somebody

wearing a $500 running suit finishes 10 minutes ahead of me.

And the number 1 thing other runners do that annoys me:

1. Four words: snot rocket friendly fire.

Second Place:

From Jamie Larson

10. Ignore you when you run by, or worse, look the other way.

9. Spit on the ground just as you are approaching.

8. Brag about their fast times first and then ask for yours.

7. Complain about how bad they feel or how slow they run, then

beat you in a race.

6. Wear T-shirts from races they never even participated in--i.e.

High School runners wearing college championship shirts where

they were only spectators.

5. Throwing candy or sports/energy bar wrappers on the ground.

4. When you want a quick drink, the runner in front of you at the

drinking fountain has a huge water bottle that they want to fill.

3. Jog on the inside lanes of the track when a track workout is

being timed.

2. Leaving spikes for spike shoes laying around for others to

trip over.

And the number 1 thing other runners do that annoys me:

1. Believing that the more miles logged, the more they fit the

name "runner".

Thanks to Uflash for sponsoring the top ten contests this year!

We will be discontinuing the top ten contest for now. We have a

feeling it might come back to haunt you again in the future,


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http://www.uflash.com, your online night safety store is now

OPEN! Visit our website and give us your feedback! Be Seen, Not


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*Roads Scholar*

Many of you have enjoyed articles written by Michael Selman that

have appeared in Runnner's Niche. An all-time favorite was his

article "Beer Has Sustained Me." Just last month he wrote of his

compulsive mile counting tendencies in "A Christmas Bonus to

Myself." He writes passionately from the viewpoint of the every

day runner, and has the ability to tickle the ribs or bring a

tear to the eye.

What many of you may not realize is that Michael sends out these

articles in an email format called "Thoughts of a Roads Scholar."

If you'd like to get a copy each month, just email him at:




*Bikes Recalled*

You cross-trainers should know that several models of Huffy and

Royce Union bikes have been recalled because of a problem with

the frames. If you own one of these bikes, return it to the

dealer immediately for replacement.

Huffy Model 26809 in blue and silver

Huffy ALX 1500, also model number 26809, green and silver

Huffy Aluminum 300, model #K6809, black and silver

Royce Union ABT 2000, model #16369. This 26-incher in red and

silver carries the words "Aluminum 200."





*Masters Track and Field Page Update!!!

The Masters Track & Field Home Page (with an all-new and improved

calendar section!) is now at






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