16
Foot Prints Publication of Indy Runners and Walkers What’s Inside... January 2004 Volume 9, Number 1 Indy Runners Mini-Marathon Training Program is 19!! By Kent Miller Our Mini Training is 19 this year! Some say it began before then but I guess we are sort of like my Mom. She only admits to being “59” although is actually many years older than that. What does 19 mean for you? Well, it means if you had done 19 consecutive training programs the chances are you would be in much better shape than you are now. It also means we have a lot of experience. This would be a good time to get involved for the first time or maybe re-involved for the first time in many years. You will see lots of eager runners & walkers training to reach 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 be divided between 13 individual training groups. You can choose to anonymously run as a face in the crowd or attend all our seminars, volun- teer 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 20 th 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 Medi- cine 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 19 th Training Program. It is going to be the best one yet! So….see you on the Canal soon! 19 President’s Page 3 10,000 Steps Announcing the Groundhog 7 4 Bigfoot’s Resolution 5 So, do you have a plan for the Mini…. 6-7 Event Calendar 8-9 Shin Splints 10 Training Factors that reduce the risk of Injury 11 The 35th Sam Costa 12 Club’s Weekly Runs 14 Membership Application 15 Volunteer Opportunities 13

Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

  • Upload
    others

  • View
    10

  • Download
    0

Embed Size (px)

Citation preview

Page 1: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 1 Foot Prints

Foot Prints Publication of Indy Runners and Walkers

What’s Inside...

January 2004 Volume 9, Number 1

Indy Runners Mini-Marathon Training Program is 19!!

By Kent Miller

Our Mini Training is 19 this year! Some say it began before then but I guess we are sort of like my Mom. She only admits

to being “59” although is actually many years older than that. What does 19 mean for you? Well, it means if you had done 19 consecutive training programs the chances are you would be in much better shape than you are now. It also means we have a lot of experience. This would be a good time to get involved for the first time or maybe re-involved for the first time in many years. You will see lots of eager runners & walkers training to reach 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 be divided between 13 individual training groups. You can choose to anonymously run as a face in the crowd or attend all our seminars, volun-teer 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 Medi-cine 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!

19 President’s Page 3

10,000 Steps Announcing the Groundhog 7

4

Bigfoot’s Resolution 5

So, do you have a plan for the Mini…. 6-7

Event Calendar 8-9

Shin Splints 10

Training Factors that reduce the risk of Injury

11

The 35th Sam Costa 12

Club’s Weekly Runs 14

Membership Application 15

Volunteer Opportunities 13

Page 2: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 2 Foot Prints

Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts

President Donna Billiard Wright 374-1318 [email protected]

Vice President <Position Open> [email protected]

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 543-9010 [email protected]

Mini Training Program Kent Miller 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 <Position Open> [email protected] Weekly Splits Mark Doctor 329-7909 [email protected]

Volunteer Coordinator <Position Open> [email protected]

Web Master Jeremy Zieseniss 293-6385 [email protected]

Canine Liaison Emma Drew

Looking for timely running and/or walking information?

Go to the Indy Runners website at www.indyrunners.org

Page 3: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 3 Foot Prints

THE PRESIDENT’S I hope everyone had a wonder-ful holiday season and a great New Year’s. Did you make your 2004 New Year’s resolu-tions 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 resolu-tions. 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 web-site or stop by the local running stores for the Indy Runner mini marathon training program ap-plication. I look forward to see-ing 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 Run-ners 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 Ly-ons Memorial Fund to support the Butler track and cross country programs. But mostly Indy Run-ners 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 volun-teering. 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

plan to attend the 2004 elections on January 27th following the first training run. I’m looking forward to having some new people in-volved 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.

Save these Dates January 27th Mini Training Program begins February 1st Groundhog 7K race (FREE) March 21st Sam Costa Half Marathon May 23rd Club Fest - 5K Great Equalizer Race and family picnic

ELECTIONS

January 27th, 6:45pm, Butler East Class-room, open to all members, mini training

seminar to follow.

Page 4: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 4 Foot Prints

Have you heard about the 10,000 steps fitness program? It was origi-nally 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 cardio-respiratory (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 pro-grams. 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 pro-gram, 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 waist-band in order for the steps to be counted correctly. You

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 in-crease 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 com-mercials 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.

10,000 Steps by Marcia Gascho

INDY RUNNERS presents Indiana’s oldest continu-ously 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 Commu-nity Center of Indianapolis. Any and all help will be sin-cerely appreciated.

Announcing the 32nd Groundhog 7 THERE IS NO ENTRY FEE! This is “no frills” running for the FUN of it & is offered as a courtesy by Indy Run-ners. You get refreshments, day of event results, volun-teers 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 fre-quently bad this time of year but the race will be held on this date. Come dressed appropriately for the weather.

Page 5: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 5 Foot Prints

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 be-tween 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 run-ning 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. Recondi-tioning 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 com-petitive condition as the days re-warm. First off, Bigfoot does ac-knowledge that running is move-ment-specific, and that alternative forms of exercise will not accom-plish the same benefits for running as actual running. However, it is also true that dedication to a mara-thon 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 sim-ply 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 pro-gram 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 sweat-ing, 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 be-tween 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 tech-nique involved, which suggests con-sulting 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 ap-proximates 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 be-fore 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 besot-ted. I try to do several of the above dur-ing 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.

Page 6: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 6 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 Memo-rial 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 Admini-stration it would not be wise to yell, “Hey, Knight, what’s up?”

I had run my first road race, a 10K, and another frater-nity 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 Mara-thon 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 dou-bled 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 vic-tory, and where I had my first crush since kindergarten on an older woman. For some reason, how-ever, Miss Hurst Shifter, Linda Vaughn, wasn’t interested. Despite this setback, I made it to the finish line in one piece, thanks to my im-provised 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 over-training led to a stress fracture and kept me from run-ning 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

Page 7: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 7 Foot Prints

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 finish-ing the Big Apple event. Looks great on a resume.

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:

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 long-range guideline to get you from starting to think seri-ously 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. Rest: Former Stanford and Olympic Track Coach Brooks Johnson said, “Training is a case of stress man-agement. 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

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. 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 fam-ily 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. 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 an-other 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!

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 Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 8 Foot Prints

YOUR EVENT CALENDAR FOR 2004

Indy Runners and its members belong to the RRCA & USATF.

January Thu 01st , 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

Sat 3rd, 20th Annual Siberian Ex-press, 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 & Asso-ciates, 317/884-4001

Sat 24th, Bop to the Top, 37 Floor stair climb, 10.00 a.m. at the AUL Building, Indianapolis, Contact Tux-edo 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 Jun-ior High School on 126th Street, Car-mel, IN, Contact Indy Runners, 317/290-RUNR

Sat 7th , Mini-Marathon Train-ing Series 5K Run/Walk, 8:30 a.m. at the Indiana State Museum, Indianapolis IN , Contact 500 Fes-tival, 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 Soci-ety 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 Natato-rium, 901 W. New York St., Indi-anapolis, IN, Contact Ken Long & Associates, 317/884-4001

Sat 28th , 12th Annual Bulldog Jog , 5 Km Run/Walk, 9.00 a.m. at Butler University, Hinkle Field-house, 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

March Sat 6th , Mini-Marathon Training Series 10 Km Run/Walk, 8:30 a.m. at the Indiana State Museum, Indian-apolis 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, Con-tact 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 Off-Road) Trail Run Series , 5 Km trail run, 15 Km trail run, 9:00 a.m. at Ea-gle 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 Lin-coln Trail State Parks of Marshall, IL, Contact Doug Rees, (217) 826-3916

Wed 17th , 12th Annual Shamrock Run & Walk , 4 Mile Run/Walk, 9.00 a.m., Downtown Indianapolis , Tuxedo Brothers, Contact 317/733-3300

Page 9: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 9 Foot Prints

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.

Sat 20th, 4th 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

Sat 20th, 24th Annual Nutri-Run, 20 Km Run, 5 Mile Run/Walk, 2:00 p.m. at The Chapel 2505 West Hamilton Rd, Fort Wayne, IN 46814, Contact Jeff & Bev Metzger, (260) 456-3261

Sat 20th, Mountain Goat Hill Runs/Walk , 15 Km Run, 3 Mile Run/Walk, 10.30 a.m. at Kickapoo State Recreation area, Danville IL , Contact Kennekuk Road Runners, 217/431-4243

Sun 21st, 35th Sam Costa Half Marathon, 1.00 p.m. at Carmel Clay Junior High School , Contact Indy Runners, 317/290-RUNR

Sat 27th , Rail Run 10K Run/Walk, 8.00 a.m. at Carmel Main Fire Dept, Carmel IN , Con-tact Runners Forum, 317/844-1558

Sun 28th , Heart Mini Marathon, 15 Km Run, 10 Km Walk, 5 Km

Heart Run/Walk, at 5th Street, Down-town 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 3rd, IPFW Mastodon Stomp, 5 Km Run/Walk, 9.00 a.m. at IPFW Hil-liard Gates Sports Center, Fort Wayne, IN, Judy Tillapaugh, 260/481-6647

Sat 5th , 6th Annual Lighthouse Half Marathon, 5 Km Run/Walk , 8:30 a.m. at Huron High School Stadium, Huron, OH, Contact Deb Bogen, 419-433-5700

Sun 4th , Spirit of St. Louis Mara-thon, 13.1 Mile Run & Marathon Re-lay, 7:00 a.m., at Soldier's Memorial, Downtown St Louis, MO, Contact [email protected], 314/727.0800

Sat 10th , Plainfield Spring Fling, 8 Km Run/Walk, 8:00 a.m. at Hummell Park, Plainfield, IN , Contact The Run-ners Forum, (317) 844-1558

Sat 17th , Mini-Marathon Training Series 15K Run/Walk, 8:30 am at the Indiana State Museum, Indian-apolis IN , Contact 500 Festival, 317/927-3378

Sat 17th , DINO (Do INdiana Off-Road) Trail Run Series , 5 Km Trail Run, 15 Km Trail Run, 9:00 a.m. at Washington Township Park, Avon, IN , Contact Brian Holz-hausen, 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 Mara-thon), 8.00 a.m. at Dome Arches in West Baden, IN, Contact Alan Bar-nett, (812) 936-2405

Sun 25th , St. Francis Hospital "Bricks to Bricks", 10 Mile Run/Walk, Contact Ken Long & As-sociates, (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.

Page 10: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

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 associ-ated with recent (and often drastic) alterations in work-out 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 im-mediately after a workout. Initial treatment is similar to that of other overuse inju-ries: rest and anti-inflammatory medications are the cor-nerstones 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 mile-age may be allowed; however, most runners do not be-gin 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 work-out. 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, com-plete rest is mandatory initially, followed by cross-training 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, running-specific (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 foot-wear selection. Also remember to track mileage on your shoes (you can use your training calendar); con-sider buying new and phasing out old pairs after 300 miles or so. Other cornerstones of shin splint prevention (and recov-ery) 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 sec-onds. 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 4-direction motion at ankle) Shin splints are an unfortunate and common injury ex-perienced by many runners. As with other injuries of the overuse type, the causes are predictable and treat-ment 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.

Page 11: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 11 Foot Prints

HOTLINE

For Indy Runners and Walkers information visit the website at www.indyrunners.org

or call the Indy Runners Hotline at 290-RUNR

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 fin-ish 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.

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 per-formance 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.

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.

Page 12: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 12 Foot Prints

Sam Costa Half Marathon Winners

* Male Race Record Holder - 1:06:55 ** Female Race Record Holder - 1:16:47

YEAR MEN WOMEN 2003 Tito Downer Heather May

2001 Eric Heins Andrea Kirk 2000 Michael Smith Tamara Whitten 1999 Michael Smith Lisa Verona 1998 Curt Carey Lisa Verona 1997 Michael Smith Kathy Casey 1996 Michael Smith Cathy Allen 1995 Jeff Lampert Karlene Herrell 1994 Gary Romesser Karlene Herrell 1993 Scott Walschlager Shannon Flannery 1992 Tony Nading Colette Murphy ** 1991 Tim Mylin Meg Schnieders 1990 Gary Romesser Ruth Ozmun 1989 Brad Cooper Chris Cooper 1988 Brady Wells Karen McQuilkin 1987 Gordon Minty Candy Wojcik 1986 Brady Wells Carol Pitzer 1985 Bill Gavaghan Carol Pitzer 1984 Greg Orman Ruth Ozmun 1983 Thom Burleson * Marilyn Strawbridge 1982 Curt Carey Betty Hite 1981 Joe Metzger Diane Bussa 1980 Thomas Blumer Marilyn Strawbridge 1979 Bill Gavaghan Diane Bussa

1978 Chuck Koeppen Diane Bussa 1977 Chuck Koeppen Linda Eiben 1976 Thom Burleson Lora Cartwright 1975 Thom Burleson Kay Flatten 1974 Chuck Koeppen no entries 1973 Chuck Koeppen " 1972 Dan Price " 1971 Craig Stearn "

1970 Charlie Warthan "

2002 Curt Carey Guadalupe Merlos

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 web-site. 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 expect-ing you! Terry Townsend, Race Director

Page 13: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 13 Foot Prints

Running and Cross Training Websites Running Races Indy Runners www.indyrunners.org Local and statewide races, weekly club runs Tuxedo Brothers www.tuxbro.com Running races, triathlons KLA www.kenlongassoc.com Races, marathon training program Trail Races DINO Series www.DINOseries.com Trail runs and mountain bike races Cross Training CIBA www.cibaride.org Club rides, weekly ride schedule Urban Adventure Race www.urbanadventureracing.com Adventure race in urban settings

Thank You to All Our Volunteers!!!

During the Fall volunteers came out to take tickets at five Butler Football games and manned the Indianapolis Mara-thon finish line in October.

THANK YOU to all who volunteered and special thanks to Margaret Drew for coordinating everyone.

We appreciate the support!!!

VOLUNTEER OPPORTUNITIES Butler Bastketball Ticket Taking Butler University has been a friend to Indy Runners for many years. The university has made the Fieldhouse avail-able 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 Thurs. 7pm Loyola 1/17 Sat. 12pm Detroit 1/24 Sat. 2pm Wright State 1/29 Thurs. 7pm Cleveland State 1/31 Sat. 2pm UIC 2/4 Wed. 7pm IPFW 2/19 Thurs. 7pm Wisconsin-Milwaukee 2/21 Sat. TBA BracketBuster 2/25 Wed. 7pm Youngstown State 3/2-9 Tues.-Tues Horizon League Tournament Indy Runners Club Event Volunteers Feb.-April Mini Training Program (water stops) Contact Kent Miller at [email protected] Feb. 1 Groundhog 7 Race Contact Mark Renholzberger at [email protected] March 23 Sam Costa Half Marathon Contact Terry Townsend at [email protected] May 23 Indy Runners Club Fest Contact Mike Bradford at [email protected]

Page 14: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

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)

Club Merchandise

To Order, send an email to [email protected]

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)

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 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 1/2 $70.00/issue 3/4 Page $110.00/issue Full Page $140.00/issue

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

Page 15: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 15 Foot Prints

Page 16: Foot Prints Page 1 Foot Prints - Indy Runners · Page 2 Foot Prints Indy Runners and Indy Walkers Officers, Board of Directors, and Contacts President Donna Billiard Wright 374-1318

Page 16 Foot Prints

Presort Standard U. S. Postage

Paid Muncie, Indiana Permit No. 228

Foot Prints A Publication of Indy Runners and Walkers 1427 W. 86th St., PMB 162 Indianapolis, IN 46260

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 ad-dress for each membership via third class mail. Address corrections should be mailed to: Indy Runners, PMB 162, 1427 W. 86th St., Indian-apolis, IN 46260. Opinions expressed are those of the individual authors and not necessar-ily 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 Issue March 7, 2004 April 2004