20080701footnotes by Fortius Media Group LLC (Running Network)

FOOTNOTES

For the Members of the RRCA by the Members of the RRCA

JULY 2008 U.S. Olympic Team Trials Womenâ&#x20AC;&#x2122;s Marathon RRCA 50th Anniversary Convention A Runner Gone Mad, And the Cursed Beauty of IronMan Running in the Heat

Table of Contents

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FEATURES A Runner Gone Mad, and the Cursed Beauty of IronMan by Jeff Recker....13 Diary of a Runner... Back, In Time by Ron Macksoud......................46 Four Million Steps - Maine to Florida..........................................16 RRCA 50th Annual Convention Scrapbook.....................................40 Running In the Heat, Safe Summer Running by Roy Stevenson...........44 Running the Plains, Fargo Marathon by Mark Grandonico.................47 U.S. Olympic Team Trials Women’s Marathon: RRCA Roads Scholars: Race Day Report by Jim O’Brien................6 Quotes.........................................8 RRCA Hall of Fame: Joan Benoit Samuelson by John Powers......10

Cover: U.S. Olympic Team Trials Women’s Marathon Boston, MA April 20, 2008 Photo by Sandy Walton

REGULAR CONTENT Executive Director’s Note..............4 FoodFit Recipe..............................17 From the Experts...........................18 Q & A by Cathy Fiesler, MD How Much Is Too Much? by John Hatzenbuehler, MD Sunburn by Lucien Parrillo, MD RRCA Coaching Certification......38 RRCA Personal Fitness.................48 Running Around the Nation: Eastern Region..........................22 Southern Region.......................25 Central Region..........................32 Western Region.........................36 Women’s Distance Festival...........41

Cincinnati Flying Pig 5K - 10K - Half Marathon Marathon - Relay Cincinnati, OH May 3 & 4, 2008 Photo by Michael E. Anderson

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Road Runners Club of America RRCA Board of Directors

Brent Ayer..................................................President David Cotter......................................Vice President Dennis Novak............................................Treasurer Mark Grandonico.............................Eastern Region Ken Bendy.....................................Southern Region Mitchell Garner.................................Central Region David Epstein..................................Western Region Lisa Paige...................................................At-Large Bob Holmes................................................At-Large

Executive Director

Jean Knaack ..................................execdir@rrca.org

Program Services Director

Jessica Sleight.......................membership@rrca.org

Office Manager

Dorothy Commock.......................dorothy@rrca.org

Webmaster

Warren Finke...........................webmaster@rrca.org

Editorial Committee

Cathy Fiesler, MD……............…………...Medical Patti Finke….……………...........………..Coaching Mel Williams, PhD…............. Exercise Physiology

FOOTNOTES Managing Editor

Sandy Walton.............................footnotes@rrca.org Please submit materials for publication via email to the editor at footnotes@rrca.org. Submission Deadline for the September FOOTNOTES is Friday August 8, 2008. All materials herein are fully protected and may not be reproduced in any manner without the written permission of the RRCA or the author. Views expressed herein are those of the authors exclusively. No advice should be taken as medical advice. Consult your physician if you have questions about your health and fitness. The Road Runners Club of America is a 501(c)3 nonprofit organization.

Road Runners Club of America 1501 Lee Highway, Suite 140 Arlington, VA 22209 Phone: 703-525-3890 Fax: 703-525-3891 Email: office@rrca.org

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Executive Director’s Note: We’ve come a long way baby! So the old saying goes. I had the pleasure of getting to know one of the RRCA founders, Tom Osler, last month at the 50th Anniversary Convention. I asked Tom if he ever envisioned in the early days that the RRCA would grow to be the largest long distance organization in the United States with over 860 members, and his response was, no. “It is simply unbelievable,” was his reaction to the growth of the sport and the organization. As the RRCA celebrates its 50th Anniversary, we can mark 2008 as a year of pride for long distance running. As an organization, RRCA membership is at an all time high both in the number of clubs and events that are members as well as the membership numbers for many of those clubs. The organization is financially sound, and participation in the sport of long distance running continues to thrive in both large and small communities. Throughout the organization’s history, the RRCA has been a strong supporter of women’s access to distance events. We have supported elite athletes through our Roads Scholar program, and we are inspiring the next generation of running through youth running programs sponsored by local clubs. The RRCA’s success and impact on distance running did not just happen overnight; it happened over the course of many years through the dedication, investment, and hard work of committed volunteers to the sport of running. If you are a fan of the sport, and you want to see running grow in your community, be sure to volunteer with your local running club or at a local event. The success of the sport depends on you! In closing, I want to wish Deena Kastor, Magdalena Lewy Boulet, Blake Russell, Ryan Hall, Dathan Ritzenhein and Brian Sell the best of luck as they compete for Olympic glory in the Marathon in Beijing China. This group represents the best of USA long distance running, and they are a collective result of the overall success of our sport. To the next 50 years!

Jean Knaack

Road Runners Club of America MISSION The Road Runners Club of America is the national association of running clubs, running events, and runners dedicated to promoting long distance running as a competitive sport and as healthful exercise. RRCA’s mission is to represent and promote the common interest of its member clubs, events, and individual runners through education, leadership, programs and other services.

VISION The Road Runners Club of America is the premier national organization dedicated to promoting the development and growth of running clubs, running events, and supporting the interests of recreational runners throughout the country including those that walk because they are unable to run. The RRCA strives to provide quality programming that can be replicated throughout the country by member clubs from small towns to large cities that promote and support running, runners, and supporters of the sport at all stages in life. The RRCA is dedicated to providing the running community with educational information and programs that will keep them safe, healthy, and informed. Furthermore, the RRCA strives to promote excellence in nonprofit management for the National Office as well as member clubs by providing services, benefits, and regular communication that support this vision.

VALUES • •

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• • • •

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Running, runners, and the promotion of running as a healthy lifestyle choice Strength and support of its network of grassroots members and volunteers, and as such, we strive to maintain positive relations will all of our members Diversity in its member clubs and encourages all clubs to maintain an enjoyable atmosphere for all members Promotion of safety for all runners and the enforcement and development of laws and infrastructure that protects runners’ safety Running as a competitive sport and we support the Zero Tolerance Policy for the use of performance enhancing drugs in the sport. Participation of people who support the sport of running but are unable to run due to various circumstances Financial contributions and support of members, sponsors, volunteers, and donors to the organization Good communication with its members and the running community as a whole Prudent financial management that enables the organization to achieve its mission while ensuring adequate cash reserves Strong relationships with national and local media that cover the sport of running and running as a healthy lifestyle choice

Piper Strunk & Charlie Dall at the Pond Cove Challenge 1 Mile Race Cape Elizabeth, ME June 1, 2008 Photo by Don Penta

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RRCA Roads Scholars at U.S. Olympic Team Trials Women’s Marathon Race Day Report by Jim O’Brien, for the B.A.A. An enthralling cat and mouse game turned into a resounding win for RRCA Roads Scholar Deena Kastor, an emergence into top class for Magdalena Lewy Boulet, and a vindication for the disappointment of four years ago for Blake Russell. On paper, this was a race with only one rock-solid favorite - Kastor. Behind her was a group of contenders, any one of whom, given the right day, could race their way on to the Olympic team and maybe even steal the race. Lewy Boulet, the Polish native, who left that country in 1991, lived in Germany for the succeeding three years, then emigrated to the USA, obtaining her U.S. citizenship on 9/11, almost became that person. But she did claim her place on the U.S. team; in so doing, she gave Kastor several miles of distinct unease. “I didn’t realize that that was Magdalena out there,” Kastor recounted. “There was a good portion of the middle of the race when I thought I had misjudged [her] strength.” Lewy Boulet bolted to the forefront almost from the gun. After a one mile split of 6:03, by two miles (11:48) she had expanded her lead on the pack to 37 seconds, a margin she continued to widen with worrying effectiveness. At first, it seemed like the inevitably foolish tactic of someone seeking their 15 minutes of fame. As the first half wore on, however, Lewy Boulet’s tactic appeared like a brutally effective means of denying those who had overlooked her as a contender.

RRCA Roads Scholar, Deena Kastor Photo by Sandy Walton

FOOTNOTES

At five miles (28:48 for the leader, 29:55 for the pack), nobody appeared ready to pick up Lewy Boulet’s gauntlet. In the pack, Kastor, Russell, Elva Dryer, Mary Akor, Zoila Gomez, Desiree Davila, Kate O’Neill - all the names that had been posited as team contenders - jostled for contention. They were all watching Kastor. Kastor was watching Lewy Boulet and wondering who she was. Even at half way, things were largely

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unchanged. The leader was still running a stormer, passing that mark in 1:14:38 with a 1:52 advantage. It was only shortly after, that Kastor decided that enough was enough. She injected an increase in pace that drew Russell and Akor with her, though just for a few moments. Quickly, it became just Kastor in a lone bid to run down the leader and claim the victory that was denied her in St Louis four years previously. (Colleen De Reuck took that title with a late-race charge). It’s difficult to say that there was a degree of inevitability in the outcome… but there was. It would have been a feat of Olympian proportions for Lewy Boulet to steal this race by leading from gun to tape, especially with an athlete of Kastor’s caliber in the field. So, it was that, even with a 1:17 differential at 20 miles, the writing was on the wall. Back in the pack, nothing was certain. Akor, a member of the US team who contested the marathon at the World Championships in Osaka in 2007, had fallen from contention, leaving Russell in third, though with Desiree Davila within striking distance. It was a question of attrition, as it invariably is in the latter stages of a marathon, and there was everything to race for. Kastor, though, gave no indication that this race was going to go to anybody else. With each succeeding mile, she made inroads into the lead of Lewy Boulet to the effect that, at 23.5 miles, it was down to precisely zero. Though Lewy Boulet veered across the road in an attempt to ride in the new leader’s slipstream, that was just a momentary revival. Lewy Boulet did hold on for a truly magnificent second place, but Kastor in the lead was an affirmation of who the true class of this field was. With miles of resounding applause as her sole accompaniment, the Olympic bronze medalist charged toward the finish in downtown. Brandishing a U.S. flag, her time at the line of 2:29:35 gave her a winning margin of 44 seconds and was evidence of her domination in the latter miles. See ROADS SCHOLARS, page 7

ROADS SCHOLARS, continued from page 6 Lewy Boulet took the second spot on the team in 2:30:19, with Russell fighting to a brave third place in 2:32:40. Respectively, the first three earned $50,000, $40,000 and $30,000. Another $10,000 apiece will come their way, contingent upon their toeing the line in Beijing. The battle for the alternate’s position was almost as thrilling as that to determine the winner. In the home straight, Tera Moody and Zoila Gomez went toe to toe, the latter getting the decision by a single stride, 2:33:53 to 2:33:54. Even so, this race was all about the first three home, the newest additions to team USA. Said Kastor, “I think we’ve got a fantastic crew going to Beijing this summer, and a great representation for the USA.”

(left) RRCA Roads Scholars, Michelle Lilienthal & Emily Mortensen (below) Magdalena Lewy Boulet, Blake Russell, Zoila Gomez, Tera Moody Photos by Sandy Walton

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2008 U.S. Olympic Team Trials Women’s Marathon Quotes Deena Kastor (Mammoth Lakes, CA) On falling behind… I started to pick up the pace at the halfway mark, but people kept yelling that I was 1:40 back, so even though I was picking up the pace, the gap wasn’t shortening. So I was panicking for a few miles in there. I heard my friends, teammates and coaches on the sidelines telling me to stay strong and stick with it and not to make any rash moves so I could have the energy to be finish and luckily it panned it out. But there was a long set of miles in the middle of the race where I thought I might have misjudged it. On her strategy… My goal was to stay comfortable for the first half of the race and I tried very much to stay to that. We were running in a pretty big pack for a 5:45 pace, but we all maintained and I knew that someone would start falling off as the race went on. On her teammates… It was a tough race. I definitely worked hard

in that last 10k to try and close the gap and I think we’ve got a fantastic crew going to Beijing this summer and a very great representation for the USA.

Terrence Mahon (Deena’s coach) On strategy… We wanted a hard last lap. That’s what we wanted to do.

Magdalena Lewy Boulet (Oakland, CA) On making the team… I just wanted to be on the team. My coach, my husband, my son, my family; I’m so happy to be on this team and I’m so proud to represent everyone that stood behind me. Go Bears! (She is an assistant coach at the University of California)

Zoila Gomez (Alamosa, CO) On finishing fourth… I wasn’t sure if I had enough energy. I didn’t know I had a kick, but then I just remembered I was in fourth place and you’re going to

regret it if you don’t try. So I just went for it and I knew if I died right before the finish, I could crawl anyway.

Kate O’Neill (Palo Alto, CA) On having to pull out… I got to mile 20 and it (her right knee) really, really hurt and I was afraid of injuring it further. I have never dropped out of a race before and I would never even consider except I was really worried about injuring my right knee a lot worse. On the disappointment… I’m disappointed but I know I did everything I could to prepare for this. Sometimes you can do everything right and just have a little hiccup along the way, and it can really throw things off in a marathon.

Deena Kastor Press Conference On falling behind early… I stuck to my race plan. I didn’t know it was

See QUOTES, page 9

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QUOTES, continued from page 8

win. I thought if I could keep it up, I could bring it home. But I knew Deena was coming.

Magdalena in front or I would have respected her more. No one else panicked, so I stayed calm too. I gave myself a little leeway in gradually picking the pace up.

On when she knew she had made the team… Going into the fourth loop I knew I had enough strength. My pace was slowing, I ran a lot of 5:40’s and then 5:50’s. When Deena caught me, I ran a 5:55 mile. When she passed, I actually tried to jump and pull along and ran 5:40. And at that point, I knew I would be on the tea.

On her judgment of the race… I accomplished two major goals; first to make the team and secondly to win. Magdalena and Blake gave me quite a run for it and for a good portion of the middle; I thought I might have misjudged it.

On making the team… This is a dream come true for me, I can’t explain how exciting, I’ve been working so hard and wanted so badly for this.

On passing Magdalena… We were on opposite sides of the street when I passed Magdalena but just because I was trying to get my water bottle. I missed the first water stop.

On her son… Having a son three years ago is probably the best thing to ever happen to me. Every single mile I run is so he can look at me and be proud of me.

On the crowds… The crowds were amazing today. No specific hometown favorites, just people supporting USA athletes. The B.A.A. put on a great show today, a great stage to run on.

Blake Russell Press Conference On making the Olympic Team after finishing fourth in 2004…

On defining herself… My coach told me before my first win (Chicago) to define myself. Today I drew on the strength of my teammates…A real testament to them.

Right now, I don’t really think it has sunk in. It’s something that after the disaster in 2004, my coach and I knew we had to sit down and develop a game plan to get where I am now. But really, at this point, it just hasn’t sunk in.

On making the Olympic Team… It is an absolute honor that this is my third Olympic Team, feels just as sweet the third time around.

Out there today I missed the first stop and luckily I didn’t panic. And on the second I dropped my bottle, so there went another one, but I did get it on the third and I did feel a boost when I got a little water in me.

Joan Benoit Samuelson Press Conference On having support at the finish line… I’d like to congratulate Deena, Magdalena and Blake. For Magdalena to take it out and Deena to come back and Blake to make the team…Congratulations…Thank you for being there at the finish line and supporting me. I’m just happy to have this medal around my neck for finishing. The support around the course was amazing. On her goals… I ran conservative. I just wanted to finish and to break three hours. I didn’t think either was possible. On the state of women’s running… For the 100 or so women who beat me, I think it is great for the state of women’s distance running in the U.S. over the last two or three decades.

On what she’s learned since that race… I learned in 2004 that a lot can happen. I told myself to relax and not panic. I knew that with three miles to go, I was feeling pretty good and I thought I had it.

On greeting Joan Benoit Samuelson at the finish line… I said congratulations to Joan when she crossed the line. She’s always been an inspiration to me. She broke the American record for her age group and does so much for women’s running off the course.

On her strategy… My race plan was to sit through 17 miles if nobody went and to go if anyone did. But when Magdalena went, and this is no disrespect to her, I just didn’t know who it was. It didn’t look like Magdalena and I didn’t if I would have felt good running with her at that pace.

Magdalena Lewy Boulet Press Conference

On pollution concerns for Beijing… I haven’t given any thought to pollution, really figuring I’d cross that bridge later. I know that I’m prepared and that the U.S. Team is working on how to prepare for these issues. I’m actually not as concerned about pollution as I am the about the heat, and there are things we can do for that as and Deena showed that last time.

On her strategy… The plan was to run the pace I was running. The plan was not to run by myself. There are a million things going through my head, Blake in 2004 was one. I didn’t want that to happen to me. On the pace… The pace wasn’t really that fast. I didn’t go out in 1:11; I went out in 1:14. I knew they would drop (the pace) after the half. The plan was to go out in around 1:15 and I knew the ladies would be there at the end.

On being hydrated… I definitely practiced getting hydrated on my training runs. My coach has ridden with me on training runs, forcing me to drink. I used to avoid water because it would make me cramp.

On Deena coming from behind… The gap was between 1:40 and 2:00. For a moment I thought I was going to

Deena Kastor happy to represent U.S.A. at the 2008 Olympics Photo by Sandy Walton

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JULY 2008

RRCA Hall of Fame: Joan Benoit Samuelson Distant memories won’t fade by John Powers Boston Globe Staff

to her surprise and dismay, an instant celebrity. “I wasn’t ready for the press and public life that all of a sudden became real,” she says.

Samuelson had been an accidental runner, taking Freeport, ME - April 13, 2008 - “Please up the sport after excuse the mess,” Joan Samuelson is breaking a leg skiing. saying as she opens the door to her house She’d played field overlooking Maquoit Bay. “We’re in hockey at Bowdoin between seasons.” It’s April Fools Day and ran for North and there’s still snow on the ground. A Carolina State as an table in the living room is crammed with exchange student seed trays awaiting spring. until her alma There is a seasonal rhythm to Samuelson’s mater started a life up here, where sea and shore meet, track team. and a rhythm to her running career, which Now, one takes her back to Boston and the place Joan afternoon had Benoit made her first indelible footprint 29 changed her life, years ago this week. and she wasn’t “The thought was that I’d end my career where I started my career,” says the 50year-old Samuelson, who’ll take the line on Boylston Street a week from today for the Olympic marathon trials for this summer’s Games in Beijing. It will be her last competitive 26-miler after nearly three decades that have produced an Olympic gold medal, an astounding world record, an American mark that stood for 18 years, two extraordinary Boston victories, and the “Joanie Generation” of runners who still bump elbows with her. All of it began here in 1979 when Samuelson was an unknown face in a Bowdoin singlet, a college senior who had run a marathon in Bermuda as an extended workout and thought it might be fun to take a shot at Boston. She’d never seen the course and knew nothing about pacing. Samuelson just took off in Hopkinton and ended up outrunning everybody. “I remember passing Patti Catalano, who was the favorite, and I asked the gentleman next to me where the Heartbreak Hills started,” she remembers. “And he looked at me like I was crazy and told me that I’d already passed them.” Samuelson, wearing a Red Sox cap handed her by a spectator, crossed the line at the Pru in 2 hours 35 minutes 15 seconds, chopping 69 seconds off Julie Brown’s American standard, and found herself,

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sure she was ready for what was in store. “After a while, I realized that I could mature a bit more and handle it,” Samuelson says. “So I just ran with reckless abandon after that.” The road to Olympus That approach was certainly in evidence at Boston 25 years ago, when Samuelson took off on what still is known as “Joanie’s Run” - her mad dash that stripped nearly three minutes off the world record of 2:25:29. Allison Roe, who dropped out that day, had set the mark and Grete Waitz had equaled it the day before in London. All Samuelson wanted to do was get an Olympic qualifying mark, maybe something under 2:24. She hadn’t planned on running the first 10 miles in a breathtaking 51:38. “There are days when you are on and days when you’re not, and I’ve had both,” Samuelson observes. “I was on that day.” By Wellesley, she’d left all of the women and many of the low-numbered men behind. “Lady, you better watch it,” they cautioned her, convinced she’d blow up

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before the Newton hills. It wasn’t until she neared the finish and heard announcer (now Boston Athletic Association president) Tom Grilk shouting about “a ridiculous time” that Samuelson realized what she’d been up to. “I thought I heard him correctly, but I wasn’t sure,” she says. “Then I said, `Whoa.’ “ Her time - 2:22:43, still the fourth fastest on the course - would have won 10 of the Boston men’s races since World War II. More pointedly, it made Samuelson the favorite for the inaugural Olympic marathon in Los Angeles the following year and dropped her into a pressure chamber. “I realized as early as that fall when I went to an event out there and somebody drove me past a big mural that Nike had painted on one of the buildings,” Samuelson says. “And I thought, oh, boy, if they’re putting this much faith in me, I’d better perform.” Yet until a few days before the May trials in Olympia, Wash., Samuelson wasn’t sure she’d even make it to the line. Her right knee had flared up while training during the spring and she’d had microscopic surgery in late April. Could she get back into form in less than three weeks? “The week before the trials, there was a meet at Hayward Field [at the University of Oregon]and I could barely climb into the stands to watch,” Samuelson recalls. “At that point, it wasn’t the knee. It was the opposing hamstring, because when I started back, I was favoring it.” See SAMUELSON, page 11

SAMUELSON, continued from page 10

smart strategy be? A foolish one? The day before, Waitz had complained about back spasms. “Boy, she might be vulnerable,” Samuelson thought. “If not physically, psychologically.”

She’d called her fiance, Scott, and two of her brothers and told them not to bother coming, “because it was probably not going to happen.” Prospects changed, though, after Samuelson went for an extended run with Australian rival Lisa Martin. “I told her, `If I can run 17 miles with you, then I’ll go,’” she says. “Who in their right mind would run a long run four days before?” Yet Samuelson didn’t want to have the first Olympic women’s marathon happen without her. “I thought if I could be clever enough and get to the trials and qualify, then all my competitors would think I meant business,” she says.

So Samuelson did what she always did. She just ran - and had run away from everybody after 6 miles.

He was studying, she was still running, in the prime of her career at 28. A year later, Samuelson hooked up again with Kristiansen and Mota in Chicago, hoping for another world mark on the city’s flat streets.

“It was destiny,” says Bill Rodgers, the former Olympic marathoner who was working for ABC that day. “Joan was on a mission and nothing was going to stop her. It was meant to be. It had to be Joan.”

“That’s the one time I wish I’d looked at a marathon course before running,” says Samuelson, who still set an American record (2:21:21) and won going away. “I’m kicking myself for that.”

The image, shot from a helicopter, endures: Samuelson, wearing a white painter’s cap backward, pounding away by herself along a deserted roadway.

That was her best chance, she muses, to break 2:20, which was Samuelson’s last big goal. She had set a world record, and no matter how many Olympic gold medals she won, nothing could top the first.

“As I came into the Coliseum tunnel and I realized I was a considerable distance ahead of the pack, I thought, `Are you ready to come out on the other side?’ “ Samuelson recalls. “That’s when I started to feel the goose bumps. I decided that I was, based on how much I’d matured from the time I’d won my first Boston to that point.”

So Samuelson went out briskly and was running alone after a dozen miles. With 4 to go, her lead was more than a minute, yet she kept pushing, even as she felt herself running low on gas. “I felt that if one runner came on me, they’d all come,” Samuelson says.

Samuelson’s win, by nearly a minute and a half over Waitz in 2:24:52, a world mark for a female-only race, was one of the signature moments of the Games.

Third place would have been enough to make the team but Samuelson finished first, 37 seconds ahead of Brown - then burst into tears.

“The first thing I said to my family and friends who gathered around me was, `Don’t let this moment in time change the person I am today,’ “ she recalls. “And they’ve kept me honest, for the most part.”

“I tell people that the race of my life was the Olympic trials,” she says. “The biggest win of my life was the Olympic marathon.” `It was destiny’

All Samuelson wanted Samuelson could have to do in Los Angeles cashed in, could have was win a medal. There ended up on a Wheaties was Waitz, the co-favorite, box like fellow heroine Mary and Norwegian countrywoman Lou Retton. Ingrid Kristiansen. Portugal’s Rosa “I think I was a bit naive Mota, who would win and didn’t play my cards in Seoul four years later. Joan Samuelson (2:49:08) exactly right, but I have New Zealand’s Lorraine sets U.S. 50+ record. no regrets,” she says. “I Moller, who’d won Boston Photos by Sandy Walton didn’t want to go after that year. Great Britain’s every endorsement that Priscilla Welch. Martin. came. I was very careful. If I didn’t use the Who knew anything about this race? product or believe in it, I wouldn’t endorse There’d never been an Olympic event for it.” women longer than the metric mile. They were competing in 80-degree heat along There was a more immediate, more boulevards and freeways. What would a fulfilling priority - a September marriage

to Scott, who was starting graduate school at Babson, and a move to Needham. “It was a crazy time in our lives,” she says.

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“So it was, ÒK, now what?’ “ she says. “It took me a while to focus. I was sort of adrift in my own sport for a while.” Once daughter Abigail arrived in 1987, Samuelson found herself searching for balance. Could she be both a mother and an elite runner? “I refer to my life as `B.C.’ and À.D.,’ “ she jokes. “Before Children and After Diapers.” Then son Anders arrived in 1990, and the calculus became more complex. “My running wasn’t going well because I was focused on the family,” Samuelson says. “It just didn’t settle well with me.” One moment in the garden, she says, changed everything. Abby, still a toddler, had asked Samuelson to watch her dolls in their carriage while she took care of errands, mimicking the mothers she’d overheard in play group. “Abby came back and said, `Mom, I’ve decided not to run anymore,’ “ she recalls. “I had my back to her and I’ll never forget this moment, because I knew what she was going to say next. She was going to say, Àll this takes too much time away from my babies.’ If she had said that, I would have ended my career right then and there. “But she said, `Mom, I don’t know if I told you this, but I’m nursing my babies and my boobs are killing me.’ I just thought, whew. It was such a sense of relief. It was a watershed moment. That’s when I started to make changes. I thought, I can do both of these things.” Special commitment And so Samuelson has, living a satisfying family life near where she grew up while lacing up both for competition and charity. See SAMUELSON, page 12

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SAMUELSON, continued from page 11 “Joan has done a superb job of keeping body and mind and soul together for so many years,” says Rodgers. “She picks her races carefully and intelligently.” Most times, she’ll also give a talk, conduct a seminar, visit a school. It’s part of what Samuelson committed herself to doing when she emerged from the Coliseum tunnel: “To give something back to a sport which has given me so much.” The best thing about the gold medal, she says, is that it helped her establish her dream race, the annual TD Banknorth Beach to Beacon jaunt, which immediately became a favorite on the summer road circuit and which benefits children’s charities. “I used to pound the pavement in Cape Elizabeth and I always thought those were some of the most beautiful roads

anywhere,” Samuelson says. “I had this idea way back when that someday it would be nice to bring a world-class event here.” These are the roads that led her to Boston, the roads she’s using again to prepare for the trials. It has, she says, been a challenge. Niggling compensatory injuries have bollixed training. The bridge that she crosses during training loops was taken down. The winter weather turned the roads into slip-’n’-slide strips. “It’s been more hazardous for me running this year than it has skiing,” Samuelson says. But, just as she was 24 years ago, Samuelson is determined to get to the starting line and have a fourth and final crack at Olympus. She has no illusions about making the three-woman team. “To run a 2:50 at the age of 50 would be a

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good goal to shoot for,” says Samuelson, who is the second-oldest woman (after 53year-old Marion “The Flying Nun” Irvine in 1984) to qualify for a trials. The woman who never has run a marathon in over three hours and never dropped out of a footrace is determined to go the distance one last time. Then, it’s back to Maine, where Abby is a sophomore at Bates and Anders will be a freshman at Bowdoin in the fall. Empty nest looms, and Samuelson is pondering the next season of her life while addressing the present one. If this is April, her rhythms tell her, she has to get the spinach and peas in before she goes to Boston. John Powers can be reached at jpowers@ globe.com. Licensed from Boston Globe for republication © 2008 Boston Globe. All rights reserved.

A Runner Gone Mad and the cursed beauty of by Jeff Recker All of this came about through rose colored glasses and idealistic romanticism. What else can explain my fascination with an ironman distance triathlon which consists of a 2.4 mile swim, a 112 mile bike, and a marathon to boot? Consider I neither swam nor biked ten months prior to my attempt. Still, I got sucked in and teary-eyed when NBC aired Ironman Triathlon, the world championship in Kona, Hawaii. Slow motion, and lots of it, always does that to me. Throw in some close-ups of the athletes, a few passed out on the course or crawling across the finish line, violins pitched to the stars, and a narrator describing the incredible journey these athletes have undertaken – because they figure we’re too stupid to figure it out for ourselves – and in less time than it took to come to my senses I was surfing the web to sign up. Since I had no idea Ironman’s website, I went to a search

engine and typed in Iron Man, which turned out to be a huge mistake. Seconds later I was fending off pop-up ads for male enhancement products. Try explaining that one to your employer. In all fairness, a few pop-ups flashed before me for Vicodin and Valium, which, given the undertaking I was about to embark on, made some sense. Back on track I finally hit the jackpot and found the site. Qualifying for Ironman generally means placing high or winning your age group in a qualifying race. The other option was the lottery, which was the only way I could get in. I was eager until I read that Ironman only awards one hundred and fifty general lottery slots, a percentage of the total applicants that would leave me more likely to retain my job after my search engine experience than actually getting in. But there’s a sucker born every day and, heck, if I can’t be an Ironman at least I can be something. So, in spite of the enormous odds, I filled out my onSee IRONMAN, page 14

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IRONMAN, continued from page 13

me pondering a long summer of drinking Budweiser. “I expect to suffer a lot during this training,” I told Ray, “but I refuse to line application, typed in my credit card information, and quicker suffer that much.” And for that reason I told Ray I’d jump on the than a Las Vegas dealer can snatch my losing, the transaction was Canadian Train. So I had my official beer and, subsequently, a complete. Sucka! training partner. Things were looking up. Many months later I’m choked up, sitting in front of my laptop, waiting for the lottery selection to download. Mind you, I still haven’t started swimming or biking since I figure I’d better conserve my energy in case I get in. That’s the thing about us idealist-romantics, we’re high on warm thoughts but short on action – kind of like Democrats. Of course, I’ve had the date inked in my calendar all along, bold and red. Then I had an odd thought. Since this is a lottery, which would render any answers on the application irrelevant, why was I asked so many questions in the first place? Things like why do you want to do this? – The mother of all questions. I was overwhelmed with wanting to spice up my answers, just in case life’s triumphs or literary dexterity mattered in the selection. Unfortunately, I’ve had no barriers to overcome in my lifetime that would qualify me as a sentimental choice. In fact, the only thing I’d ever had to overcome is mediocrity. Come to think of it, that’s saying a lot. Instead, my answers defined me as a finisher of thirteen marathons and a gifted Clydesdale competitor in the winter months when chocolate and beer has its way with me. That and because it’s my dream I had written, so original. Pick me; I’m special – sort of. I scrolled the names slowly, in fact so slowly I was either fearful of a positive outcome or a selfabusive glutton, I reached the R’s; Randolph, Ray, Ready, Reed. Back up, where’s Recker? Aghast, another year to reflect on what might have been? At least now I could watch the next edition of Ironman on TV with a cold beer and my big teary-eyes.

Now, the hard part of telling my wife. One night I came home crying. Really, I was hysterical, tears running down my face, distraught, the whole gambit. My wife took me aside and I spilled it all. “I’ve got to do this,” I told her. “I’m going to be an Ironman. I’ve got an official beer!” I sighed, knowing the difficult part was now behind me. “And can I write a check for three thousand dollars?” In all seriousness, I don’t want to downplay the training. I trained faithfully throughout the spring and summer and entered several races. A bright spot was finishing the Harvest Moon Half Ironman in less than five hours, taking third in my category. And while on vacation in Hawaii I stumbled upon the Lavaman Triathlon, an Olympic distance event that covered some of the same ground as The Ironman. That trip tortured my idealist-romantic psyche. At one point I found myself standing on Alii Drive in Kona, near the finish of the world championship race. My knees weakened at the realization that this was the hallowed ground that five thousand lotto-suckers a year pay good money in hopes of splaying their depleted bodies in front of hoards of well-wishers and sadists.

Now, the Lavaman was sponsored by our hotel, the Hilton Waikoloa, and better yet, the Kona Brewing Company which brews one of the finest beers I’ve ever tasted – Longboard Lager. What luck I told my wife – we have to enter. “I’ve never done a triathlon,” she reminded me. “Yes, but you’ve drank plenty of Longboard,” I’d said. “Besides, there’s a beach party afterwards.” In retrospect, Then something profound happened. Ray, a the experience bordered on the surreal – this justifies friend who also shared in my desire to be humiliated in public, the oncoming italics. reminded me that the Ironman World Championship was not the only game in town. “True, but it’s the only one aired on a major On my back, massage, deeply sated, admiring palm trees pushed television network and since my family watches a lot of TV, well, gently in the breeze under a rich blue sky. Then, Longboard Lager heck it just makes sense.” But Ray brushed off my objection flowing from a tap. Feet in the sand. Live band. Who’s that? Scott and suggested that I sign up for an ironman distance triathlon Tinley sitting in with the band strumming a guitar. He’s a legend in (IDT) in another location; a smaller venue that would kill me just the sport. This is so cool! Awards. None for us but we’re happy in the same. Great idea, I told him. Of course, this meant another paradise. Riding bikes back to the hotel. Longboard buzz. Steering experience with a search engine and another bout of pop-up ads. bikes – badly. Horrible behavior. Fun. Laughing. No, really Mr. Employer, I have no idea why I’m receiving these on-line invitations to join an all-male chat room. Fortunately, Some people claim I live my life under the glow of a rainbow. my search engine skills had grown considerably and I found a And perhaps my Lavaman experience would support that. But number of smaller, easy-to-get-in, IDTs. “You know,” I told Ray, the build-up to the ironman distance triathlon wasn’t all fun and games. Take, for example, a ride that Ray and I did in mid-summer, “this means I’ll have to buy a bike.” an eighty mile roundtrip to the small town of Gateway, Colorado. Preparing for an ironman distance triathlon involves the planning There’s one diner in all of Gateway, and when we walked in for and purchasing of a great deal of things, mostly lubricants like gel breakfast we were greeted by two fun, large-breasted waitresses for your fanny, vasoline for your feet, Body Glide for underneath and exactly no other customers in sight. Ray looked at me and said, your wetsuit, and SPF40 sunblock for your earlobes. Additionally, “Its right out of Forum. I never thought it would happen to me…” there’s the purchase of a wetsuit, a bike, and a second bike since I told Ray he’d read too many squalid stories. We were handed our the first one you purchased on Ebay didn’t quite fit – but what a menus. I ended up having the French toast and Ray had a Spanish deal – and enough bike accessories to render its actual weight omelet with a side of sour cream. So, as you can see, there were irrelevant. Though, I considered myself fortunate. As a runner conflicts and confusion and an abundance of trying moments in all I already owned a tube of vasoline, savings: $1.69. That and of this fun. Ray would disagree with me, but he’s the type who nipple tape. I would just have to come up with an additional three could fall from a ten story building and halfway down comment so thousand dollars for everything else. And when I’d completed far so good. While Ray’s enthusiasm helped me to stay motivated my checklist Ray reminded me of the one thing I valued most I still had issues – especially when it came to swimming. and had forgotten – beer. In order to be a successful triathlete one must choose an official training beer. Ray’s was simple. He I spent most of the summer harboring a nasty little bug named was signed up for Ironman Canada, and for that reason he chose Escherichia Coli in my gut from my twice-a-week swims in Molson. I chose the Ultramax Triathlon in Missouri which left See IRONMAN, page 15

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IRONMAN, continued from page 14

since my early training months had left me embarrassed.

a geese infested lake. Bouts of nausea were all too common. Still, I’d rather take my chances in the lake than swim in an indoor pool. As a runner I associate athletics with the freedom of being outdoors. I read somewhere that “in wilderness is the renewal of the soul.” And really, some mornings were priceless in this respect. I’d always take a moment to catch the sunrise and its purchase of low cumulous clouds floating along like cotton, their bellies pink and orange and gold, copied brilliantly on the lake encircled by the red, rugged cliffs of the Colorado National Monument to the south and the deeply cut, raked clay of the Bookcliffs to the north. I’d watch the subtle changes of shadow and color like early-man; incapable, uncomprehending of his surroundings. And I’d fall in love. As Forrest Gump said in Forrest Gump, “I didn’t know where the sky ended and the earth began.” And I guess that’s how I felt. It was a carnival of color and form and I was somewhere within it, happy and satisfied, my eyes wide in appreciation of a privileged existence. And when I had my fill I’d submerge myself in the lake and begin my swim, feeling a sense of guilt for turning my back to the romance above and accepting the dullness of the murky water as my fate for the next hour. But a body in motion is a beautiful thing (well, maybe not my body) and somewhere in that lake I grew a fondness for pulling myself through the water. But I’ve digressed into sincerity. The truth is my head is so large I often felt like I was trying to keep a cinder block above water. Often, after my swim, I’d take my head and ride the farm country of Fruita.

My first cycling race was the Elam Classic, a fifty mile out and back travesty. For this race I’d purchased a big red helmet which reflected a big red sunrise, warning of an impending explosion to its rider. There were only ten others in the Citizen’s category and I wondered where they were as I led them out the first several miles. The benefits of drafting never occurred to me and for several minutes I had a false sense of talent since the other riders appeared to be hanging on to my rear wheel. Then the course turned upward on Nine-Mile Hill and everyone flew by me like a flock of birds, all in a line on each other’s wheels. I felt like such a fool, riding the remaining forty-seven miles by myself. Several months later when I felt my body adapt to the bike and my legs were strong and I understood how to ride I wanted revenge and while I never had an opportunity to race any of the ten who schooled me that day, I took it out on other competitors in other races. The feeling of blowing by someone on a bike is as gratifying an experience as I’ve ever known. But here again, I digress into sincerity. Biking was fun, when necessary, but mostly it was much more time consuming than a runner can withstand. Fortunately, my skills improved throughout the summer and at some point I became more competitive on the bike leg of triathlon than on the run, the last leg. Well, sort of. A runner’s perspective about triathlon is that we’re going to jump off the bike and pummel everyone on the run – because that’s what we do. Of course the problem with this has everything to do with the six or seven hours of exercise leading up to the run, at least in an ironman distance triathlon. So I’m not convinced we have much of an advantage in the big picture. During Ultramax I was forced to walk much of the marathon because the bike had depleted me so greatly. A seasoned biker whose legs are accustomed to long rides might have a better shot of running faster than a first-sport runner.

I detest mile-by-mile recounts of races from others, most likely because my attention span is fantastically short, The nice thing about biking is that you get to sit down. For a so I’ll spare you the sordid details of the Ultramax. runner it’s quite a treat. But it also means that three and four hour Besides, I’d rather understand what brings a person rides were required to achieve the perfect blend of hard-body to the precipice of any given moment, what motivates and crotch-numbness. The contradiction here is obvious. him, what he hopes to find in the quest and how he Now, I once read a book called the Loneliness of a will use that experience to move on. In motive lies the Long Distance Runner, but it paled in comparison to my journey and in journey lies truth. And other than the experience as the Lonely Long Distance Biker. People Johnnie Cochrans of the world isn’t that what we’re often asked me what I thought about when I was out all trying to find – truth? My motivation was simple: there for so many hours. I told them the truth: getting I wanted to know what it felt like to cover a hundred and off, especially after Ray finished Ironman Canada forty-two miles in competition, to feel so alive in a single leaving me to train by myself for the final month. day that it would both bring me to tears and make me Still, there were moments when I felt my body laugh. Anything that would reveal that kind of truth was change, morph into a new being, lean and hard. It worth pursuing. was then that I could rise up out of my seat and push a bigger gear up an incline, visions of Lance Armstrong riding up the L’Alpe There was also the hidden prize of not really knowing if I could d’Huez danced in my head. Fantasy comes easily on the bike and finish. What if the pain was too great? What if my body shut I gave in. There were rides that took me over the red egg that is down? But my feeling about the day is this: the experience wasn’t the Colorado National Monument, the green monster that is the so much about pain as it was suffering. I associate pain with an Grand Mesa, and through the intoxicating fragrant of the Palisade anaerobic activity like running a one-mile race or stubbing your vineyards. Others took me from the parch, stale valley upward toe. On the other hand, suffering is ongoing, debilitating, and through the junipers and pinions that dot the Colorado Plateau to uncomfortable, like riding coach on a trans-Atlantic flight on the pines of the high country which offered up sweeping views of United Airlines, your knees tucked up under your chin, a child the San Juan and La Sal mountains, snow covered and distant, all kicking the back of your seat, the anticipation of yet another of which left me satisfied and depleted. And then there were rides person sneezing on you, and a bag of pretzels tossed at you as that left me listless, bored, and wanting more time at home with your only entertainment for twelve hours. In the end, however, my wife and dogs. Regardless, each ride worked to strengthen the accomplishment trumps all, and just like that horrible plane my abilities whereat some point in mid-summer I knew what it meant to have my cycling legs, something I was truly grateful for See IRONMAN, page 21

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4 Million Steps - Bangor, Maine to Miami, Florida

Starting 9/22/08, Tommy Neeson will take the first of what are anticipated to be 4 million steps to raise money and awareness for Ronald McDonald House Charities. Tommy will begin this epic quest at the Bangor, Maine Ronald McDonald House and run to Miami Florida. 4 million steps later, Tommy will arrive in Miami approximately and 11/21/08. Live updates will be available at www.runnerssociety.com/4millionsteps.html

Why Ronald McDonald House Charities? While living in NY with his wife Elaine, step-son Jake and two daughters, Shelby and Randi an event took place that changed Tommy and his family’s life forever. On July 27th, 1998, just two weeks shy of her birthday, a large tumor was found at the stem of his youngest daughter Randi’s brain. In spite of having quite possibly the best care in the world, the cancer won its six month war against Randi just two days before Valentine’s Day. She was two-years-old. Although Randi spent many of her remaining days in a hospital room, the family was able to spend many nights together at the local New York City Ronald McDonald House. Tommy and Elaine were able to piece together as normal a life as possible with the entire family as they spend many weeks away from home. The Ronald McDonald House not only provided the basic needs of shelter, but more importantly supplied an environment, a home away from home, where the Neeson’s and other families could be together during those difficult times.

Ronald McDonald House Charities Ronald McDonald House Charities (RMHC®), a non-profit, 501(c)(3), creates, finds and supports programs that directly improve the health and well being of children. RMHC fulfills its mission by creating programs that address targeted needs, and by supporting these programs through its global network of local Chapters in 51 countries and regions. The Ronald McDonald House® program has provided a

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“home-away-from-home” for millions of families since its inception in 1974. There are 270 Ronald McDonald Houses open in 30 countries worldwide. The Ronald McDonald Family Room® program provides a home-like haven inside hospitals, often just steps away from neonatal or pediatric intensive care units. Ronald McDonald Family Rooms provide the families of hospitalized children an opportunity to refresh, rest, and reflect, without leaving their children’s sides. Today, there are more than 114 Ronald McDonald Family Rooms in 13 countries. For more information on Ronald McDonald House Charities, please visit www.rmhc.org

Running Background Tommy grew up in Yorktown Heights, NY in Westchester County. He began running and racing at the age of 8 when he joined the Taconic Road Runner Club. After graduating college with a BS in psychology, Tommy turned his sights to what distance runners call the classic distance - the marathon. To date, he has completed 19 marathons with a personal best of 2:35 (Virginia Beach Shamrock Sportsfest, 2003). He has 9 top ten finishes and has won two (Hatfield McCoy, KY 2003 & Ocean City, MD 2005). On Friday June 29, 2007, Tommy set the world record for 50 kilometers on a treadmill (3:34.24) in an effort to raise money for Ronald McDonald House Charities of Norfolk. Tommy successfully broke the record and raised $5,000 in the process. Currently Tommy is a board member of the Tidewater Striders running club and has been on the board for the local chapter of Girls on the Run.

Chambers Productions Releases Collector’s Edition DVD of

Fire on the Track: The Steve Prefontaine Story Eugene, Ore. – Chambers Productions has released the Collector’s Edition DVD of Fire on the Track: The Steve Prefontaine Story which boasts 3.5 hours of bonus behind-the-scenes interviews with insiders including Bill Bowerman, Phil Knight and many more, as well as a history of Hayward Field and a segment on Pre’s Trail featuring Geoff Hughes, chairman of the Prefontaine Trail Restoration Committee. The two-disc DVD featuring the original 1995 documentary – winner of the 1996 New York Festival World Silver Medal. “The Fire on the Track DVD is truly a must-see for locals and a great souvenir for those who visit the Eugene ’08 Olympic Track and Field Trials,” says Chambers. For more information, visit www.fireonthetrack.com.

Broiled Salmon with Tarragon-Citrus Relish This recipe serves: 4

2 teaspoons canola oil 4 salmon fillets, 5 ounces each salt to taste freshly ground black pepper 2/3 grapefruit, peel, cut into sections, remove membranes 1 1/2 oranges, peel, cut into sections, remove membranes juice of 1/2 lemon 1/2 teaspoon chopped, fresh tarragon

1. Preheat the broiler. 2. To make the citrus relish, combine the grapefruit and orange sections in a mixing bowl. Add the lemon juice and tarragon and set aside. (This can be made in advance and stored in the refrigerator for up a day or two. The relish should be served at room temperature.) 3. Brush the fillets with oil and season generously with salt and pepper. Place the seasoned fillets on a non-stick baking sheet.

User rating:

4. Broil the fillets for 3 to 4 minutes on each side, turning only once. (Thin fillets will take less time, thicker fillets will take more.)

Rated by 7 visitors

5. Place the fillets on warmed plates, top with citrus relish and serve immediately. Serving Size: 1 5-ounce fillet

Calories Fat Protein Sodium

Prep time: 5 mins Cook time: 5 mins

230 7g 29 g 192 mg

Carbohydrate Fiber Saturated Fat

13 g 4g 1g

Yield: 4 servings

Omega-3 fatty acids

rich in protein

FoodFit.com

is an award-winning healthy eating and active living website dedicated to providing consumers with the information and tools they need to lead a healthier life. FoodFit integrates hundreds of features and interactive tools with thousands of recipes and tips from over 100 leading chefs. Its reliable guidance combines information from experts in the fields of nutrition, medicine and fitness. Join the FoodFit Healthily Living Plan through the RRCA to get healthy and help support the RRCA’s Personal Fitness at www.rrca.org/programs/personal

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JULY 2008 17

FROM THE EXPERTS

Ask Dr. Fiesler, Sports Medicine Chair

I have started training for my first marathon; as I have increased the length of my long runs, I have developed a pain in the ball of my right foot. The pain shoots into my toes and worsens as I continue running. The pain subsides when I stop running. Do I have to give up on my marathon plans?

runners often have a problem with the toe box being too tight if they want the heel to fit; if the toe box fits, the heel may slip. Altering your lacing technique may help with the slipping heel so the toe box fits appropriately.

The pain that you are describing is most consistent with a Morton’s Neuroma. The nerves in your foot run along the side of the long bones known as the metatarsals. The ball of the foot is comprised of the head of each metatarsal. At the level of the metatarsal heads, the nerves split with a branch running to each of the adjacent toes. Compression of the metatarsal heads can irritate the nerves. With chronic irritation, scar tissue can develop, causing a neuroma. The presence of the scar tissue compromises the already narrow space between the metatarsal heads, causing compression of the digital nerve. A tight fitting toe box of a shoe adds to this compression, as does swelling of the foot that occurs with running. Pain will tend to progress until the pressure is relieved, usually by taking your shoe off. Morton’s Neuroma is a fairly common problem for runners. The first thing that you need to do is evaluate your shoes. Is there enough room in the toe box? Thick socks and the addition of a thick insole or orthotic will change the fit of your shoe. Make sure that you wear your running socks and have any insert that you wear in your shoes with you when you are shopping for a new pair of running shoes. Tying your shoes tightly may feel okay at the start of a run but will become too tight as your feet swell. Loosen the lower part of your laces. You may even consider skipping the lower one or two eyelets and start lacing the shoe higher up. Woman

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The addition of a metatarsal pad to the insole of the shoe can also be helpful. Think of this as “Wonder Bra” for the foot, designed to lift and separate. The pad should be placed behind (closer to the heel) the metatarsal heads. It will spread the metatarsal heads a little, relieving pressure on the nerve. To properly place the metatarsal pad in your shoe, remove the insole. Mark each bump of the ball of the foot with a marker. Step onto the insole, leaving marks for the ball of the foot. The pad should be placed behind the marks (closer to heel); hold it in place with some tape and replace the insole in the shoe. Test the insole to ensure the proper location of the pad. Once you have the pad appropriately placed, outline the pad on the insole, peel the cover off of the adhesive on the pad and apply it to the insole. Pay attention to the shoes that you are wearing throughout the rest of the day. Tight fitting shoes and high heels can aggravate the problem. For recalcitrant symptoms, your health care provider may recommend a cortisone injection. Surgery may be necessary for persistent pain. Most

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athletes are able to return to their previous level of activity once they have recovered from surgery. Not all forefoot pain is due to Morton’s Neuroma. Metatarsal stress fractures and Freiberg’s Disease may cause pain in the ball of the foot. Instability of the metatarsaltoe (MTP) joints causes the toe to slip in the joint, producing pain. Too many cortisone injections may cause weakness of the capsule surrounding the joint, resulting in joint instability. Diabetes may cause neuropathy, producing pain in the foot. The bottom line – make sure that your shoes fit appropriately. Place a metatarsal pad in the shoe of the foot that is causing problems. If symptoms persist, you should seek evaluation by a health care provider.

Dr. Cathy Fiesler is the Chairperson of the RRCA Sports Medicine Committee. She is a member of the Board of Directors of the American Medical Athletic Association and is the Clinical Advisor for the American Running Association. She is a senior writer for Running Times (magazine and website). She is a member of the American College of Sports Medicine and the American Medical Society for Sports Medicine.

FROM THE EXPERTS electrolyte imbalances where the sodium level gets too low. Mildly low sodium (salt) levels can cause fatigue, nausea, vomiting, and puffiness. Severely low levels can cause disorientation, seizures, coma, and eventually death if the levels are not restored quickly.

How Much is Too Much? by John Hatzenbuehler MD When I was young I don’t remember thinking about where I was going to get my water. I just found a glass and went to the sink. It is apparently not that simple in 2008. Today for some reason I have to go to the store to get water, from a bottle, and surprisingly, there are about 10 different kinds…….. of water. In addition, almost everyone you see on the street is carrying a container of water. At least water is good for you. But did you realize that too much water can be bad for you? Unfortunately the new obsession with water can create significant problems for runners especially during a race. Every year hundreds of runners end up consuming too much water during the race and end up with a life threatening condition called hyponatremia. So what is hyponatremia exactly? This is a condition where the body experiences

Fortunately, this condition can be prevented with adequate knowledge of how it develops. While the sodium level in the body is low, the total amount of sodium in the body is normal. Therefore, the problem is not that you haven’t ingested enough salt, but rather you have ingested too much water. It is simply a delusion problem. If you drink too much water in a period of time, the sodium levels will fall. Ingesting more sodium can help to a certain extent, but typically it takes far more sodium to keep up with water intake to be of great help. In fact, sports drinks have such a low concentration of salt (for taste of course) that they can make hyponatremia worse. Interestingly, those runners who compete to win a race typically don’t get this problem. Those who are running in a non-competitive nature tend to be more at risk because they See TOO MUCH, page 20

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FROM THE EXPERTS TOO MUCH, continued from page 19

Sunburn

usually to drink water at every water station. Over the course of a long race, they can drink enough water to dilute themselves. In fact, these people can actually gain weight over the course of a long race. Gaining weight during a run is one strong indication that someone has consumed too much water and be possibly at risk for hyponatremia. So how much water should someone drink during the race? Simply put you should replace what you have lost during the race and no more. Actually your weight should remain equal or down a small percentage from start to finish. Gaining weight is a bad sign. It is difficult to provide exact number of glasses of water during a race because every one loses different amount of water depending on biological factors and environmental factors such as temperature and humidity. That being said, one easy principle can prevent this from happening. Drink when you are thirsty. It’s that simple. If you only drink water when you are thirsty, you will not consume too much water. That is because the body regulates its water content through thirst. So, as you begin running races this summer, remember drink to thirst and not more. Also, keeping track of your weight during training can help you learn how much water to drink during a run. If you would like to learn more, check out this website: http:// www.marathonguide.com/training/ coachmindy/hyponatremia.cfm

by Lucien Parrillo, MD MPH

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Among the various skin maladies the running enthusiast encounters, exposure to the sun’s harmful ultraviolet (UV) radiation can have both short-term and long-term consequences. The sun produces both visible and invisible rays, and the invisible rays are subdivided into ultraviolet-A (UVA) and ultravioletB (UVB). Both types cause suntan, sunburn, and increase the risk for some forms of skin cancer like squamous cell carcinoma, basal cell carcinoma and melanoma. There is no “safe” form of UV light rays, even those emitted from commercialized tanning beds.1 For those who enjoy outdoor running, an appreciation of the effects of UV radiation is recommended. Your chances of developing sunburn are greatest between 10 am and 4 pm, when the sun’s rays are strongest. It is easier to burn on a hot day, because heat increases the effects of UV rays, but you can get burned on overcast days as well. Sun protection is also important in the winter, since snow can reflect up to 80% of the sun’s rays, thus causing sunburn and sun damage to uncovered skin. Research has shown that duration of single-dose sun exposure is also an important factor to consider while training outdoors. One study showed that three male triathletes at the 1999 Ironman World Championships in Hawaii accumulated more than 30 times the recommended limit of UV exposure in an 8-10 hour race, despite the use of water-resistant sun protection factor (SPF) 25 or higher sunscreen.2 If one does develop the characteristic red, tender, stinging burn, symptomatic treatment is available. Minor burns can be treated with aloebased lotions, Burow’s compresses, local anesthetic creams containing lidocaine or benzocaine, or over-thecounter pain medications like Tylenol or Ibuprofen. More severe burns can result in blistering, and should be cared for by medical professionals in

JULY 2008

order to prevent secondary infection. Preventive treatment of sunburn consists of primarily of protective clothing and topical sunscreen. Ideally, runners should avoid peak sun exposure between the hours of 10am and 4pm. If one is going to exercise during that time, it is recommended that a topical sunscreen with an SPF of at least 15 be applied to all body surfaces, including the face, arms, and legs. Sunscreens should also have superior substantivity, meaning they are effective even with moisture/sweating, and be nonirritating to the eyes.3 Clothing does offer some degree of sun protection. Sun-protective fabrics typically have a tight weave and are usually darker in color. They have a label listing the garment’s Ultraviolet Protection Factor (UPF), with higher ratings indicating greater protection from the sun’s UV rays. Further, unlike SPF which measures only UVB radiation, UPF incorporates both UVA and UVB levels. Also, washing clothes once a month in Sunguard™, a colorless dye that gives your clothes an SPF of greater than 30, will offer extra protection. Lastly, it is advised that runners where a hat in order to decrease exposure to the head and facial areas. Running outdoors is one of the major reasons why the sport is so enjoyable. However, prolonged exposure to the sun can have an array of effects on the skin, and should be recognized. Treatment of minor sunburns consists of soothing the irritation/pain, while more severe cases should be reserved for healthcare professionals. Finally, sunburn prevention using topical sunscreens and protective clothing is also recommended. References: 1.) “The Sun & Your Skin”, The American Academy of Dermatology website: www. aad.org. Accessed on: May 15, 2008. 2.) Moehrle M. Ultraviolet exposure in the Ironman triathlon. Medicine and Science in Sports and Exercise. 2001; 33:1385-1386. 3.) Mailler-Savage EA and Adams B. Skin manifestations of running. Journal of the American Academy of Dermatology. 2006; 55(2): 290-301.

IRONMAN, continued from page 15 ride you eventually arrive having covered an enormous distance, and step onto new land and a brand new world. I’ve been asked if I’ll enter another one and for the first month I was fairly certain this runner would not. But as time passes the need for redemption rises in me as it does with all athletes looking to improve on their performances and perfect their art. This thing is in me now and though its importance in my life is still unclear I get the Teary Eyes every time I look at the video of that day. To pretend it had no meaning is just that. I believe that only those athletes who have completed an IDT fully understand what I’m talking about and the swell of emotion that I find crippling at times. My training partner, Ray, said it best after he had returned from his completion of Ironman Canada. “No matter what anyone tells you, you’re going to have some different and unique feelings. There are things in my head I don’t share, not because they’re top secret but because I know they really only apply to me. You’ll have them too. Take in the day, the experience. That’s what stays with us.” So, even if my vocabulary falls short of describing my ascension to the world of triathlon, my ankle reveals my accomplishment. On it is a tattoo of an M-dot. It’s a big red M with a big red dot above it, outlined in thin, black ink. It’s been there for three months and it still scales on occasion, as if it didn’t take, and I feel that’s appropriate to my experience with the ironman distance triathlon. I’m not sure if it took. I promised Ray we’d have beers in the fall and discuss what the experience meant to one another, but like any education, it’s ongoing and impossible to sum up in one sitting. Fortunately there are many choices of beer out there and many of them have adoptive countries. So, we’ll just have to find the one that tastes best and figure out if its adoptive country hosts and IDT. And that might serve as my next calling.

Want to kick nail fungus out of your life? You are not alone About 40 million Americans have onychomycosis (on-ih-ko-my-KO-sis), also known as nail fungus. People can get this fungal infection in their toenails and fingernails. However, it is four times more likely to attack the toenails. Here’s a list of common nail fungus symptoms to look out for: • Discolored (yellowish/brownish) nails • Separation of the nail from the nail bed • Thickening nails • Misshapen and distorted nails Remember that a change in the appearance of your nails might signal nail fungus or another medical condition. So, be sure to talk to your health care professional if you see the symptoms.

Jeff Recker, winner of the 2007 RRCA Jerry Little Excellence in Journalism Club Writer Award.

The beginning of a beautiful friendship ...with safe and effective nail fungus treatment

Safe and on target

FOOTNOTES

JULY 2008 21

EASTERN REGION: MAINE, NEW HAMPSHIRE, VERMONT, MASSACHUSETTS, RHODE ISLAND, CONNECTICUT, NEW YORK, NEW JERSEY, DELAWARE, PENNYSYLVANIA, MARYLAND, VIRGINIA, WEST VIRGINIA, DISCTRICT OF COLUMBIA

RRCA Regional Half Marathon Championship 29th Annual Chambersburg Half Marathon Chambersburg, PA March 15, 2008 OPEN MALE Jaron Hawkins Kent Werner Brian Baillie

25 28 25

Frostburg, MD Columbia, MD Washington, MD

1:10:31 1:11:48 1:11:56

OPEN FEMALE Molly Pritz 19 Susan Graham-Gray39 Lauren Caputo 25

Williamsport, PA Greencastle, PA Arlington, VA

1:21:01 1:21:48 1:28:22

MASTER MALE David Funk Steven Murphy Patrick Lynam

Lebanon, PA 1:23:20 Mechanicsburg, PA 1:23:25 Arnold, PA 1:23:52

44 45 53

MASTER FEMALE Kathy Bernetti 46 Laurie Funk 44 Donna Rando 40

Fulton, MD Lebanon, PA Jackson, NJ

1:38:53 1:39:51 1:41:42

RRCA National 10 Mile Championship Credit Union Cherry Blossom 10 Mile Run Washington, DC April 6, 2008 OPEN MALE Ridouane Harroufi 26

Morocco

46:14*

OPEN FEMALE Lineth Chepkurui

Kenya

54:21*

MASTER MALE John Thornell

Santa Fe, NM

55:33**

MASTER FEMALE Colleen De Reuck 43

Boulder, CO

57:17*

GRAND MASTER MALE Mark Malander 50

Oak Hill, VA

57:48**

GRAND MASTER FEMALE Deborah Flynn 51

Gaithersburg, MD 1:09:26**

* Under USATF OPEN guideline ** Under USATF Age-Group guideline

FOOTNOTES

JULY 2008

Cherry Blossom 10 Mile Run (right) Lineth Chepkurui Photos by Bob Mallett

EASTERN REGION: MAINE, NEW HAMPSHIRE, VERMONT, MASSACHUSETTS, RHODE ISLAND, CONNECTICUT, NEW YORK, NEW JERSEY, DELAWARE, PENNYSYLVANIA, MARYLAND, VIRGINIA, WEST VIRGINIA, DISCTRICT OF COLUMBIA

RRCA State 5K Championship Nashua Soup Kitchen & Shelter 5K Nashua, NH April 13, 2008 OPEN MALE Thomas Stepan

Nashua, NH

17:07

OPEN FEMALE Molly Taber

Haverhill, MA

17:38*

MASTER MALE Bill Newsham

Brookline, NH

17:48

MASTER FEMALE Cynthia Bonenfant 41

Nashua, NH

22:27

GRAND MASTER MALE James Belanger 53

Nashua, NH

19:53

GRAND MASTER FEMALE Sharon Pescetta 51

Enfield, NH

26:54

Nashua Soup Kitchen & Shelter 5K & 10K Winners Thomas Stepan, Molly Taber, and Justin Freeman

* Under USATF Age-Group guideline

Photos by John Malboeuf

RRCA State 10K Championship Nashua Soup Kitchen & Shelter 10K Nashua, NH April 13, 2008 OPEN MALE Justin Freeman

New Hampton, NH 33:32

OPEN FEMALE Ann Rasmussen

Plymouth, NH

40:39

MASTER MALE Ned Woody

Bow, NH

37:33

MASTER FEMALE Lori Lambert 44

Nashua, NH

42:18

GRAND MASTER MALE Steve Tomasi 50

Windham, NH

38:49

GRAND MASTER FEMALE Lynn-Marie Fawcett 52

Chester, NH

44:01*

* Under USATF Age-Group guideline

RRCA State Half Marathon Championship Frederick Running Festival Half Marathon Frederick, MD May 3, 2008 OPEN MALE Adam Sierakowski 20

Perry Hall, MD