Zatopek, if bad weather interferes with your training?) But underlying much ofeven the most bizarre tips in the book is arunning ethos that seems as sepiatoned as the top rating accorded the Converse WC Trainer 2 shoe.

Think about it: what running book written for beginners today feels obligated to caution against more than three speed workouts a week? What text for the novice marathoner describes training in these suck-it-up terms: “You are the one who has to face the icy blasts of winter and the stifling heat of summer. You are the one who will have dogs chasing you, cars trying to run you down, and people throwing things at you.” Which guru to the masses, when asked about improving upon one’s first marathon, would flatly say, “Lose some weight. Would you rather have 125 pounds hitting the pavement or 180?”

In the world of this book, becoming a marathoner isn’t an exercise in near-instant gratification, with Olympians urging readers to finish their first marathon six months after initially lacing up their shoes. Rather, writes Glover, “The average length of time for the many novice marathoners I have coached from their first running steps to the marathon finish line is two to three years.” At one point, the book offers a three- to six-month schedule. The first guide to following it is, “Do not use this chart until. . . you are running 20 miles a week or 30 minutes daily, comfortably.” Then you can pick a marathon three or six months away; “three months if you

have been running base mileage fora year or more, six months if you have been running base mileage for less than a year.”

Why such gradualism? Here is one of the instances where the book makes far more sense than some of today’s experts. “The process of slowly building a base also allows for your musculoskeletal system to adjust to running progressions,” writes Glover. “A sudden switch from sedentary activity to marathon training can result in many injuries. Often your cardiovascular system can adjust to increases in training more steadily than the musculoskeletal system. That is why I am very, very conservative in progressions made in runners’ schedules in my program.” (In the book, the runwalk training that is the basis of so many new marathoners’ training today is preached—for completely sedentary people as a means to build to the prescribed minimum of 20 miles per week.)

It’s fair to say the book’s authors weren’t concerned with getting as many people as possible to sign up for a marathon next fall. Who today would write, “Though anyone reasonably healthy can complete amarathon, itdoesn’t follow that everyone should. You may not have the physical characteristics torunamarathon. Youmay be too fat, you may not enjoy running, or there may be some other extenuating circumstances. If that is the case, don’t do it.” Heresy!

But doesn’t signing up for a marathon provide the motivation to finally

May/June 2000

get going on that get-fit resolution you’ ve made for years? Not in 1979. “You should not enter a marathon with the intention of losing weight or getting in shape,” the book states. “You should only run a marathon after you have gotten back into shape and built a base of 20 miles or more a week for several months or more.”

Was this book really written in the United States just over 20 years ago? “The most negative part about marathon training is the extensive time commitment that you must give to running. An hour to an hour anda half each day is a good bit of your time,” page 25 warns. Were running authors insane back then, thinking they could sell books by telling people what they needed to hear rather than what they wanted to hear?

Cen tg COU MSA LTT} mum ne Ayre

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MARATH

Start and finish at the Boulder Reservoir,

RST aes

You might think that today’s kinder, gentler approach to marathoning is better. You might be right. But just once, wouldn’t you love to pick up acurrent publication andread, as we do on page 166, “Use any wasted time for training. If you have 30 minutes each day of wasted time, use it for training. That can be somewhere between 21 to 28 miles extra a week. That 21 to 28 miles can mean the difference between a 3:01 marathon and a 2:55 marathon or better.”

Well, I see that my next 30 minutes are free. Excuse me while I dig outmy Nike Cortez trainers and pound the pavement in tribute to a lost running world.

Scott Douglas can be reached at scottdouglas @ mindspring.com

DER BACKROADS

ON Qy\& HALF MARATHON 21

May/June 2000 ON

The Man of Steele Defies

. Science

A Boy Named Fay Has Only One Route Through Life: To Repeatedly Prove His Mettle.

S OMEONE FORGOT to tell Fay Steele that sprinters and distance runners, especially ultrarunners, are totally different breeds. As they say in the Army, Steele didn’t get the word.

To Steele, running was running, whether you covered 100 yards or 100 miles. If you could do one reasonably well, it figured you could do well in the other. What does a country boy from Tennessee know?

So when, back in June 1940, the dare was issued for someone to run the 52 miles across the Isthmus of Panama and set a record for coast-to-coast foot travel, Steele, a 24-year-old Army Air Corps corporal and standout sprinter on the Canal Zone base track team, didn’t hesitate to volunteer. (They don’t tout the Tennessee Volunteers for nothing.)

“T’d been running since an early age,” Steele, an 83-year-old native of Somerville, Tennessee, recently recalled with a wide grin from his room at the U.S. Soldiers and Airmens Home in Washington, D.C. “I ran to and from school, and I delivered my paper route by running it. I knew when I was about eight I had good speed, but I wasn’t satisfied with being able to run faster than my friends. I was obsessed with being able to run farther than they could. Recess often became atest to see how many times I could run around the 220-yard track in the 15-minute recreation period.”

Steele’s eyes brightened when he thought back to a time at age 16 that his softball team had won both games of a doubleheader. He was so eager to tell friends Lawrence and James Rike about the victories that he ran seven miles to the neighboring town where they lived and then ran the seven miles back home. Apparently both Lawrence and James were more impressed with Fay’s roundtrip jog than with the softball victories, because they told a lot of mutual friends,

Captain of the Army Air Corps track team in Panama, in 1940 Steele broke 10 seconds in the 100 and 50 seconds in the 440, times that were considered elite at that time.

and Fay gained a reputation as something of an “animal.” James went on to the University of Tennessee to become anAll-American football player in 1939, leading his team to the Rose Bowl.

As captain of his Army Air Corps track team in Panama during the 1940 season, Steele had posted record times of 9.9 for 100 yards, 22.0 for 220, and 49.6 for 440 at France Field, all on a grass track. He also long-jumped 21 feet 2-1/2 inches. In those days, anyone who could break 10 seconds in the 100 or 50 seconds in the quarter was considered pretty darn fast. This was before synthetic tracks, starting blocks (they just dug holes in the track), light, flexible track shoes, modern training techniques, running magazines, or scientific reports explaining that sprinters and distance runners have conflicting muscle fibers.

Steele also recalled winning an 880 race in 2:07.4 during the 1939 season. A sports writer from the Panama-American called him “Speed-to-Spare Steele,” a nickname that remained with him during the rest of his tour in Panama.

ACCEPTING THE CHALLENGE

The trans-Isthmus run was planned for Labor Day, September 2, 1940. Steele began his training on July 4, just after the end of the track season. “I didn’t think it would be too difficult to up my training for that distance,” Steele said, shaking his head. “Daily runs of 15 miles or more became my routine.”

Several other members of the track team had also accepted the challenge, but it didn’t take long for them to change their minds, leaving Steele alone to save face for his coach. It was the coach, Captain John Morley, who issued the dare after four soldiers had claimed a record for coast-to-coast travel by hiking the jungle route across the Isthmus in something under 48 hours. As Morley was primarily a physician, he tended to the medical needs of the four men and

suggested that members of his track team could make the crossing in a day or less. The four weary soldiers didn’t believe it and asked for proof.

“Frankly, ever since I had arrived in Panama three years earlier, I had given some thought to such a feat,” Steele continued with the story. “I was very excited about it and extremely eager to prove to myself and to those who believed in me that I was capable of accomplishing what I had set out to do.”

When you look at Steele’s scrapbook and get the highlights of his full 83 years, you realize that he is the kind of guy who when he comes to a crossroads always chooses the most difficult route. A deeply religious man, he understands that it is only through toil, hardship, discipline, and restraint that the soul fully comes into its own. It is only when challenged that the dormant, latent strength and power can rise to the surface and be expressed. The man who takes the easy path does not evolve, does not grow in spirit, lives only on the surface of life, does not give his soul a chance to find itself. Steele wanted none of that.

He was always one of the smallest kids in town (less than five feet when he entered high school and maxing out at 5’5″), which perhaps was a blessing that made Steele want to do things bigger kids couldn’t do. He had no problem outrunning them, whatever the distance, but Fayette County High School had only an intramural track program, and that didn’t present any real opportunity for athletic achievement.

As a freshman he was turned down by the football coach as too small, and when he finally made the scrub team in his junior year, he didn’t have a chance to do much more than warm the bench.

Steele feels that his mother’s “big heart, strong will, and faith in God” influenced him more than anything else—influenced him to be eager to get into combat in World War II, to fly 78 combat missions, to land

Steele flew 78 combat missions in WWII, including two landings behind enemy lines, and carried out rescue work that earned him a Bronze Star.

COURTESY OF FAY STEELE

behind enemy lines, and carry out rescue work that earned him a Bronze Star; influenced him to track down a man-eating Bengal tiger in Central Sumatra in 1953 and then go after a killer elephant that had been terrorizing an Indonesian village; influenced him to step forward when the Smithsonian Institute asked for someone to hunt the rugged Black River Mountains of Mauritius, an island off the East Coast of Africa, for some rare birds.

And when masters track got its start in the early 1970s, Steele was one of the first to sign up. It’s easy to visualize young Fay Steele in a classroom, the teacher asking for a volunteer to do something most students would not find appealing, and Fay immediately raising his hand with his characteristic eager grin.

WHAT “SOFT” NAME?

Steele shrugs at the suggestion that the softness of his first name, derived from Fayette County, which surrounds Somerville, has had anything to do with his desire to test his mettle. After all, his surname seems to more than counter the first name and eliminate any need to prove his masculinity.

Better to be tested and lose than to not be tested at all is Steele’s philosophy. “Tjust enjoy challenges; it’s my nature,” he further reflected on his motivation. “T was brought up with a strong work ethic, and it’s always been my belief that you should make the most of whatever God-given talents you have.”

Shortly before 1:00 a.m. on Labor Day 1940, Steele climbed out of his bunk ready to make good on the dare to run from the Atlantic Ocean to the Pacific Ocean in less than a day, maybe even a half day. “I didn’t get much sleep that night, but I felt remarkably fresh and was eager to start the adventure,” he recalled nearly 60 years later. “I got up to about 90 miles a week, with my longest run being around 20 miles. At 5’5″ and a little over 140 pounds, I was in the finest possible condition. The air was cool and refreshing, and a light breeze was blowing. It was a splendid night for running.”

The plan was to take a one-minute “rest walk” after every mile of running, but Steele felt so good in the early going that he abandoned that plan. “That was my first mistake, but it certainly wasn’t my last,” Steele commented with a chuckle.

With enough light emitting from the twin cities of Cristobal-Col6n and few cars on the road, Steele had no problem making his way over the first three miles. But when he turned onto Snake Road and ran into pitch darkness, he realized his second mistake. Without a flashlight, he found himself repeatedly crashing into the jungle, home to the giant anaconda snake, cougars, and African killer bees. “I thought after a few minutes my eyes would become accustomed to the darkness and I’d be able to see my way, but it didn’t happen,” he

remembered. “Everything around me remained completely black. My pace slowed to a faltering walk as I mentally reviewed the situation.”

After three miles of Snake Road, Steele reached a partially lit road, picked up the pace, and reached Gatun railroad station, just about 10 miles from the starting point, at 2:57 a.M., some 33 minutes ahead of schedule. A friend was waiting for him with a fresh sweat suit, a change of socks, a bottle of water, and a chocolate bar. The toughest part was just ahead.

“The 24 miles from Gatun to Gamboa had constantly loomed as the greatest challenge, the most formidable test of will and endurance,” Steele continued his story. “There was no road or trail between those two towns. The only route was along the right-of-way of the Panama Railroad. The shoulder was narrow and covered with loose rocks, making it unsuitable for running. So I was forced to stay between the rails. The roadbed was gravel, but it was about two inches below the tops of the cross-ties.”

Steele had determined in advance that there were 3,000 cross-ties to every mile of track and that at a steady pace he could step on every other one. But that

COURTESY OF FAY STEELE

Running between the railsalong the Panama Railroad, Steele reaches Gamboa, 18 miles from the Pacific Ocean.

was in daylight under ideal circumstances. He again faced almost complete darkness.

“Right away I stubbed my toe on some object and almost fell. Afew minutes later it happened again, and I did fall. It hurt. It happened a third time, and I fell again, hard. I crawled back on my hands and knees searching for the hazard.” He discovered the obstacles were small surveyor’s stakes driven into the space between the rails and sticking about three inches above the ties. The hazard identified, Steele covered the next 15 miles without incident.

He reached Frijoles train station, roughly the halfway point, in three hours and three minutes. “In my eagerness and due to my inexperience, I had run much faster than I had intended,” Steele offered. “I knew then I was in trouble.”

It didn’t take much longer for the trouble to manifest itself. He felt pain in his quadriceps and general fatigue throughout his body. He stretched out along the ties to rest, then fell asleep. When he awoke, he realized he had slept almost an hour. It was 6:45, and the sun was rising over the horizon. Somewhat refreshed by the rest but fighting off the soreness in his legs, Steele resumed the run.

In spite of his unplanned snooze, he arrived in Gamboa, 34 miles from the starting point, at 8:15, 15 minutes ahead of schedule. The Pacific Ocean lay just 18 miles ahead. He decided to take a two-hour rest before continuing. This proved to be another mistake. Still another error was consuming a fairly heavy meal while he rested. “We had never heard of carbohydrate-loading, and no one really knew anything about running that kind of distance,” Steele remarked. “After lunch, instead of resting, I was kept busy posing for photographs and answering questions for the news media.”

Coach Morley joined Steele for the final 18 miles, offering encouragement. “The first hour out of Gamboa wasn’t too bad, but then I really began to feel it,” Steele went on. “The fatigue and the pain in the thighs persisted. One calf began to tighten, and there was a dull ache from the toes I had injured hitting the surveyor’s stakes on the tracks. I also felt repercussions from the unwise meal I had eaten. But no one told me it would be easy, and I didn’t expect it to be.”

AN EARLY TRAGEDY

Indeed, Steele knew all about overcoming adversity. He knew heartaches, hardships, and pains far more insurmountable than a mere 52-mile run. The physical discomforts of this trek were nothing compared with the challenges

the middle of the night, Fay was awakened by his older brother Olaf’s telling him that their two-story farmhouse was on fire. Olaf held the second-story

window open for young Fay and then directed him to the edge of the roof, instructing him to jump.

“J jumped and as I did I glanced back into the room behind my brother,” Steele recalled with emotion in his voice. “It was now engulfed in flames. In the room I saw, or maybe I thought I saw, a man standing just behind my brother watching our progress. My first thought was that it was my father, but this man seemed to have a beard. I wondered if it could be Jesus. Later I decided it could have been an angel and still later decided it must have been a guardian angel sent by the Lord to protect me. Of this I am certain: There was either a man or a vision in that flame-filled room behind my brother, apparently oblivious to the inferno behind him.”

Olaf escaped but was burned badly and did not survive the night. Fay’s father and a visiting relative, both sleeping downstairs, also perished. His mother and two other older brothers survived, but life would never be the same for them. With the Depression years about to begin, they faced years of hardship and struggle. “That night still haunts me,” Steele said. “I firmly believe that this night of terror permanently molded my psychic makeup.”

Olaf had given his life for young Fay, yet another reason for Fay to make the most of life’s opportunities. No doubt Olaf and his father were there in spirit, and Fay was not going to disappoint them.

It was now almost midday, and the sun was burning ever brighter and hotter. The humidity in that part of the world can really sap one’s strength. “The pain in my legs was testing me to the fullest,” Steele continued. “The fatigue was becoming overpowering. At each uphill I was forced to walk most of the way. Downhill, I kind of staggered at a slow jog, and even on level ground I found myself walking as muchas running. My coach would massage my legs, and that would help for a mile, but then the tightness returned. Four miles from the finish I lay down for a rubdown, but when I tried to get up I sank back to the bed of grass, the failure being as much mental as physical.”

But the body is the mere servant of the spirit and the soul. The body is the subject, the spirit the king, and Steele’s body was no match for his spirit. It took an hour for him to get back on his feet, but there was never any doubt he would do it. He continued to run and walk on unsteady legs until he caught sight of a small crowd, including the media, gathered at the end of the historic run. “Almost without realizing it, I was running again, and at a fairly good pace. All the pain was gone from my body, the exhaustion a thing of the past. I finished the last few hundred yards smoothly and effortlessly and, as the finish photographs showed, with a big grin on my face.”

Steele had covered the 52 miles in 12 hours and 25 minutes. “I guess you could say I hit the wall around halfway,” Steele said, his grin no different today than in those photographs of 60 years ago.

COURTESY OF FAY STEELE

Steele finishes his first run across Panana, September 2, 1940, in 12 hours, 25 minutes.

ON TO WAR

After leaving Panama, Steele participated in the Big War. The computers of the day tried to assign him only to U.S. posts, but he persisted in his requests to get into the action. As an aerial photographer stationed in England, he was aboard the B-26 “Classie Lassie” on a bombing mission over German-controlled installations in France when his plane and others around it began taking flak. Steele managed to remain focused with his camera and took shots of adjoining planes and shell bursts. The photos were published in newspapers around the world.

On March 25, 1945, Steele’s speed and fortitude were really tested. The citation that accompanies his Bronze Star medal for valor reads: “Serving as

Mike Tymn THE MAN OF STEELE DEFIES SCIENCE m 21

COURTESY OF FAY STEELE

Asan aerial photographer, Steele took this photo of allied planes under attack while on a bombing mission over German-controlled installations in France.

combat cameraman in the great airborne operation near Wessel, Germany, Sergeant Steele landed by glider with the airborne troops. Met by heavy enemy fire, both airborne troops and glider pilots were pinned down, several casualties having been sustained among them. Sergeant Steele, volunteering to obtain whole blood from a medical glider a hundred and fifty yards away, ran through a hail of enemy fire and delivered the life giving substance. .. .”

After the war, Steele continued in what became the Air Force with embassy duty in the Soviet Union, France, Egypt, and Indonesia. It was during the latter tour of duty that Steele was called upon to track down a tiger that had, over a period of several weeks, killed nine people in the village of Manggilang in Kota Baru. In this case, Steele wasn’t chosen for his speed or endurance but for his marksmanship, as he had qualified as an expert with seven different military weapons and had recently demonstrated his sharp eye on a wild boar hunt. It took Steele less than two hours from the time he left the village to bag the beast, but he downplays it, explaining that the animal was “going the other way,” not charging him, and was a good 40 feet from him.

On another occasion during his assignment to the American Embassy in Djakarta, Steele went after a rogue elephant that had been terrorizing a village. This mission took a little longer than the tiger hunt, but Steele’s shot was right on target and toppled the rampaging giant. To hear Steele tell it, it wasn’t much different from shooting rabbits with his .22 back in Somerville.

With 20 years of service, Steele retired from the Air Force in 1957 and began a second career, this one as a zoologist, specializing in ornithology. More specific, he became an aviculturist—a person who raises birds in captivity.

SUNDAY, OCTOBER 1, 2000

is is our 29th year! We are proud that with

age our event has gained credibilty and tremendous accolades. However, our goal remains to make everyone who parivipates feel lke a winner,

Goodies and Awards We do not spend our budget on purses for an elte {ew ~ we spend ion each entrant. Our Marathon runners. and walkers receive high-quality, long: sleeved finishers shir, medal, postr, food and drink, space blankets, and a great goody bag. Our related ‘event participants also receive

shits and an assortment of goodies.

Last year over 1,250 awards were given out. We have fiveyear age divisions, masters, Clydesdale, state and county competion, as well as team, race walker, wheelchair, and other special handicapped categories ‘An Event for Everyone

‘You do not have to be a marathoner to enjoy the Porttand Marathon because there are seven other events that take place on marathon moming or ‘during the weekend,

Our Five Miler is an excellent event for begin. ning and competitive middle distance runners. ‘The Mayor’s Walk is 6.2 miles of fun along the last 62 miles of the marathon course, The Kids’ Marafun is a noncompetitive approximately two mile event for kids 12 and younger and anyone else who wants to join them. The 262 mile Marathon Walk allows the walkers to share the thr, excitement and the same perks as their runring counterparts. And our other two events are a 24-hour ultra track run, and a three mile run ‘and shoot biathlon, both held on Saturday, October 2, 1999.

Our other weekend events include a fst-ciass race directors’ conference, a spectacular sports and fitness expo, the best pasta partyin the west, and a great post-racelawards party. In short, we offer an event for everyone in the family.

Course and Weather

The marathon course is rating with a few long ‘gradual hills on the fist part ofthe course, The Toute wanders through downtown Portland, China Town, Old Town and neighborhoods with teelined streets. There are plenty of dramatic views of the Cascade mountain range, our city skytine and riverfront

‘The second half ofthe course can easily produce a “negative split’ for our runners. An average of 33% have set PRs! The weather is normaly in

the low 50s. Its the best time of year fo be in

Portland. Organization

(ur event has gained its reputation for excellence through organization: 3,500 volunteers, 20 enthusiastic aid and medical stations, splits called at points on the course, over 65 enterainment groups, and a finish line where every marathoner’s name is announced to the thousands of spectators. All of our event participants share in a great array of food and beverages.

Hilton

Portland

PowerBar

Crown Pacific

2ORTLANID MARATILION

Be a part of what is ranked

The Best Organized Marathon in North America!! — te vtimate Guide to Maraihons

2000 PORTLAND MARATHON ENTRY*

Please read carefully before completing form. Please print clearly. Please note deadlines for sending applications and late fees. Marathon

J 34 Marathon Walk enies by mai ($60) must be postmarked on or before midnight, September 1. No mail entries after midnight Sept. 1. Note: runners and walkers may enter in person for all events at the Portland Hiton at the late $100 fee rate on September 29 and 30. (No refunds, exchanges or transfers)

(Please begin your name in the large box) ‘Check one box: [LJ Marathon Run [J Marathon Walk 1. Last Name [ LT [1] Fst Name LI ML 2. address [ [TT TTT 1 I

cay stato_[ | zp coe! || LJ county

. (other han US) 3. Date of Birth | aac __| 5. Sex M F 6. Total years of school 7. Shin size: mL} el) x) x0) (100% cotton a. prone wor) LLL J=[ ET JEL TT) rome | |-LLT-OTT 4 Baer ENE Gusuaous This form may be reproduced, MAB 1/00 duplicated or enlarged.

11, completed Maratnons: |_|]

12. Completed Portland Marathons:

TRAINING FOR PORTLAND MARATHON SHIRTS (check size) s{] mo LL} xtC1 short steve $15.00 3 SC) mE) LO) xLC] Long Steve Crew Neck – T-Shirt $20.00

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sl mC) tf] xtC1 short sieeve $15.00 SC) mE] LO) xt) Long sieeve Crew Neck – T-Shirt $20.00 sl) mL) LL) xt) sweatshirt $35.00

Entry Fee ($60) “Training For Shirt ($15/$20) s

Souvenir Shirt ($15/S20/835) 8

Postage & Handling (see chart).

Total Enclosed: $

! l l l ! !

I I ! ! — | 10.Precctea time: | |e (1) min l l !

I I I l I !

US Foreign

(US Doter amounts only No foreign checks or maney adars) Shin Postage & Handing Fees sees & = | Make checks payable to: Portland Marathon; (Allow 5-6 weeks lor delivery) Over $50 88. 812

THIS IS AN IMPORTANT LEGAL DOCUMENT, READ CAREFULLY BEFORE SIGNING. Waiver of Liat In consideration of your accepting this entry |, the undersigned, intending to be legally bound, hereby, for mysell, my family, my heirs, executors, & administrators, forever waive, b I release & discharge any and all rights & claims for damages & causes of suit of action, known or unknown, that | may have against The Portland J Marathon, The Oregon Road Runners Club, The Cy of Portand, Mutomah County and al other political entities, tne Poland Terminal RA Co. ands mes, inciuding POC, Union Paci, Soutnem Pace & Burington Norte Rairoads llindependent contractors & construction fms 1 rocking on or near the course, al Poland Marathon Race Committee persons, Oificials & Volunteers & all sponsors ofthe Marathon, & the relat: I ed Marathon Events & her oficers, decor, employees, agents & representalves, successors, & assigns, or any and al ijuriessutterd by me [ inthis even. attest hat am physical fi, am aware ofthe dangers & precauions that must e taken when running in warm or cold conatons., | & have sticeay rained the competion hs vet. als ago to aio by any decison tan apporied medica fal reave 1 abilty to safely continue or complete the Run | urher assume and wil pay my own medical & emergency expenses inthe evento an accent, ness, or ther incapacity regardless of whether | have auorized such expenses. Further, | hereby grant fl permission to The Oregon Road I [| Runners Chub andor agents hereby authorized by hem fuse any photographs, vdeolapes, motion pictures, recordings, or anyother record off | Bi event or any legitimate purpose at any te. Rave rad ths waiver cru & understand i

! I a oe = eee 1 Vea rone ene ‘IF YOU WOULD LIKE A COPY OF OUR 16 PAGE MARATHON ENTRY BOOKLET OR AN ENTRY BOOKLET THAT ALSO DESCRIBES THE FIVE-MILER, THE MAYOR’S WALK, THE MARAFUN KIDS’ RUN OR THE 26.2-MILE MARATHON WALK, PLEASE SEND A LEGAL SIZE SELF ‘ADDRESSED STAMPED ENVELOPE (55¢) TO THE ABOVE ADDRESS.

—————— = ee ee eee ———— el

Soe ea Sa i 78 e-mail: info@portlandmarathon.org,

or aatae online: | www.portlandmarathon.org

Mike Tymn

BACK TO THE TRACK

While working at the Honolulu Zoo during the early 1970s, Steele, a lifetime bachelor, became interested in masters track and set 18 world age-group records at distances from 100 yards to 3 miles. He also won 14 of the 15 decathlon competitions he entered while in the 55-59 age division.

On Labor Day, 1980, Steele thought back to that challenge 40 years earlier and decided he had to return to Panama and do it again. “Back in 1940, no one knew how slow 12 hours, 25 minutes for 52 miles was,” Steele explained. “Just finishing that distance was an achievement. But in 1980, people were alot more knowledgeable and I was embarrassed any time the subject came up and I was asked how long it took me. More than that, though, I wanted to prove to myself that I could run it much faster, even at the age of 65.”

He whois satisfied stagnates; he who is dissatisfied struggles toward greater freedom. Steele spent the next year planning for another Isthmus crossing. At 65, he ran from the Pacific Ocean to the Atlantic, the reverse direction of his 1940 crossing, in nine hours and 21 minutes—more than three hours faster than he had done at age 25. “I didn’t run faster, but I ran a lot smarter,” he said, again that wide grin. There was no need to run the railroad tracks this time, as a twolane paved road had been constructed.

Inspired by Steele’s effort, the Vida y Salud Runners Club of Panama City organized and sponsored the first Ultramara-thon de Panama in 1983, which would become an annual event. Steele ran in the 1985 race, finishing in 9:41:33, including time lost time when his support vehicle broke down.

He returned the following year and, in spite of being stung by an African killer bee during a training run and hospitalized, lowered his personal best to 8:47:28, breaking the national M70-74 record for 50 miles (the course had been measured at 50.4 miles and certified as 50 miles).

In 1990, at age 75, on the 50th anniversary of his historic first crossing, Steele again participated, finishing seventh among 27 entries, clocking 10:09. He was the only contestant over the age of 42. He completed the event a sixth time in 1991, but he had to abort a seventh attempt the following year when he stepped in a pothole and injured himself.

From 1980 to 1998, Steele ran 14 marathons, all but one under four hours, his fastest a 3:46 in 1988. In spite of all the physical activity, Steele had a blockage of two coronary arteries and underwent open heart surgery in 1994. During surgery, he suffered a stress-induced stroke, which left him with an awkward left leg when he got back to running six weeks later.

But enthusiasm forgives awkwardness and the clumsiness of old age, and Steele continues to put in 25 to 30 miles a week and to race occasionally, even

In September of 1990, 75-year-old Fay Steele finishes the 50 anniversary run across Panama faster (10 hours and 9 minutes) than he had run it at age 25.

if at a much slower pace. When he competes in his first race in 2000, it will mark his ninth decade of running. Ambition, goals, desires, the pursuit of physical excellence—these are not the domain of the young. The reality of each person is the invisible, the intangible, the spirit, andits greater part, the soul. Science may explain how sprinters differ from distance runners, but science is a long way from understanding the soul, or frome explaining the spirit of a country boy from Tennessee.

Probably the most beautiful 26 miles, 385 yards you’ll ever run.

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MARATHON

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Marathon _ Training: More From Less

Part 3 of 5: Choosing Your Training Level and Setting An Achievable Marathon Goal.

ELCOME TO the third part of this special five-part series on optimal

marathon training. While the first two parts dealt with general training principles and the details of certain types of key marathon training, this article addresses the two most critical decisions you will make concerning your training and racing. Following our guidelines, you will select a training level, set a realistic marathon goal time, and finally get started on the first eight weeks of training.

DETERMINING YOUR TRAINING LEVEL

Now that we’ve outlined our general training principles and the specific elements of optimal and sustainable marathon training, let’s turn our attention toward determining your appropriate level of training and setting a realistic marathon goal.

Before you can find your marathon goal, you must know your training level, which is determined by two factors: (1) your recent training history (the last nine months) and (2) what you’re willing to commit to in terms of training. Obviously, the amount of training you’re able to perform (or handle) will have a direct impact on your goal time (see table 3 on pages 30-31).

Table 1 lists each of four slightly different training levels. Again, for purposes of safety, base your training level on your recenttraining history (last nine months). You’ll want to review three main factors of your recent training history: (1) the number of days per week you train, (2) your average weekly mileage, and (3) your average weekly long run. In general, you can choose to

start at the training level that most closely matches one of the training levels listed in table 1, or you can move up one training level from where you are currently training.

TABLE 1: TRAINING FREQUENCY AND MILEAGE BY TRAINING LEVEL

Days per week Maximum Weekly Training level of running weekly mileage long run Training level 1: 4 days per week 40 miles per week Starts at 10 miles and

reaches 20 miles.

Training level 2: 5 days per week 50 miles per week Starts at 12 miles and reaches 22 miles.

Training level 3: 6 days per week 55 miles per week Starts at 13 miles and reaches 24 miles.

Training level 4: 7 days per week** 65 miles per week** — Starts at 15 miles and reaches 26 miles.

**For runners with a high-mileage background with a marathon goal of under 2:30, an additional 3 to 5 runs per week of 4 to 6 miles can be added to your marathon training schedule, for a total of 80 to 90 miles per week.

In other words, in choosing your training level, the number of days per week that you have been running over the last nine months should not increase more than one day per week. You can also increase your weekly mileage up to 10 miles per week. Finally, your starting weekly long run should not start out at more than two miles more than your average weekly long run over the last nine months. Given that criteria, you can choose to increase your current training level. Be sure to follow the guidelines, as they will help you remain injury free.

While total weekly mileage is not necessarily the key to better marathon running, total weekly mileage is the gauge by which we determine how far your long run can safely be increased to, as well as how much or often you can perform other key elements of optimal marathon training that we outline in table 2.

Once you’ ve determined your appropriate training level using table 1, use table 3 on pages 30-31 to set a realistic marathon goal time. In table 3, use your most recent half-marathon time or find the closest half-marathon time to it that is listed in table 3. Then move across to the column that lists your training level, and you’ ll find your realistic and achievable marathon time goal and marathon goal pace (per mile) based on the amount of training you plan to do.

TABLE 2: BREAKDOWN OF VARIOUS TRAINING COMPONENTS BY TRAINING LEVEL

(LR) (GP) (H) (1) (AQ) Training Long Goal Hill Lactate Races/ level run pace run training threshold speed work Training 10-20miles 4-13 miles 10x :45 3-4 miles Two 5K races level 1: hill repeats total Training 12-22 miles 5-15 miles 12 X 1:00 3-5 miles Three 5K races level 2: hill repeats total Training 13-24miles 5-15 miles 14 X 1:00 4-6 miles Three 5K races level 3: hill repeats total Training 15-26 miles 6-16miles 16 X 1:00 5-7 miles Three 5K races Level 4: hill repeats total (+ three

workouts)

SETTING A REALISTIC AND HIGHLY ACHIEVABLE MARATHON GOAL

The goal times listed in table 3 are based on your current fitness level, recent training history, and your ability or desire to handle certain types of training as listed in tables 1 and 2. For example, let’s say you’ve been running four days a week over the last nine months and you’ ve been averaging 40 miles per week, with a weekly long run of 10 miles. Since you’ve been injury free and your spouse is willing to support you in training properly for your next marathon, you decide you can handle and are willing to realistically commit to moving up to training five days a week. As a result, you choose Level 2, which entails five days of running, with a maximum of 50 miles per week with a starting long run of 12 miles.

Next, let’s say you’ ve run a 1:28 half-marathon within the last nine months. You see that table 3 lists both a 1:26:45 and 1:29:35 half-marathon and decide to be conservative, so you use the 1:29:35 listing (Rating Index #14 on table 3) and move across to find the Level 2 column for your training level where it lists arealistic marathon goal time of 3:18:50. In the column to the right of your goal time, you’ ll find the average pace-per-mile (7:35 pace) that you’ ll have to train and race at in order to hit your realistic marathon goal time.

If this seems reasonable, you’re ready to go—but you will have to perform a 4- to 6-mile training run at this pace to see how it feels first.

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MARATHON TRAINING

Guy Avery

DOUBLE-CHECKING THE ACHIEVABILITY OF YOUR MARATHON GOAL TIME

While a small percentage (about 5 percent) of high-mileage marathoners may find the goals listed in table 3 to be relatively easy, the large majority of all marathoners will be challenged to achieve the goals listed based on their recent training level, racing ability, and training level chosen for their next marathon.

As aresult, in Week 4 of your training schedule (see pages 41-42 for Level 1-4 training schedules), you’ Il have an opportunity to validate the achievability of your marathon goal with a short goal pace (GP) run. If this feels comfortable—a pace you might be able to run for 26 miles after 22 weeks of intelligent and challenging training—then you can stick with your goal, as it is probably realistic with a very high probability (99 percent) of being achieved. Remember, miles 20 to 26 can be very difficult, even if the pace feels like a jog in the first couple of miles, so be honest with yourself.

If, however, the pace seems even slightly challenging, you may want to reconsider your goal by dropping one to three notches in your training level column. For those with heart rate monitors, a good test is whether you stay within 80 percent of your maximum heart rate on this initial goal pace test run.

Although high-mileage, elite marathoners (sub 2:30) can usually hold an effort as high as 86 to 90 percent of their maximum heart rate for the marathon, 99 percent of all marathoners will hit the wall if they exceed 85 percent of their maximum heart rate before the half-marathon point. So, if you’ re exceeding 80 percent of your maximum heart rate on this first short goal pace test, you may want to adjust your goal, as your heart rate will tend to rise at least another 5 percent of its maximum by the half-marathon point of the race. Once you’ ve done this test, you will feel comfortable with your goal and can proceed as your particular training schedule suggests.

FOLLOWING YOUR TRAINING SCHEDULE

After you’ ve chosen your training level, you can select the appropriate training schedule for yourself. The first eight weeks of each schedule is provided here (outlines of the entire program for each training level were also published in our

date of your next marathon. This is the date you will begin following your training schedule.

If your next marathon is more than 22 weeks away, you may want to plan to race a 10K or half-marathon so that you have an accurate, up-to-date assessment of your racing fitness for goal-setting purposes. Or you may want to use

the time to get fit enough to handle a higher training level so that you’ re capable of achieving a faster marathon performance.

Either way, once you start your marathon training, you’ II need to be able to decipher the details of your training schedule. This article discusses the first eight weeks of your marathon training schedule. The July/August installment, part four of this five-part series, will review the second eight weeks of your marathon training program. And the final installment in our September/October issue will explain the final six weeks of your 22-week training schedule.

Each training schedule (see pages 40-41) lists the week in the far left column. It also lists seven days as well as your total weekly mileage in the far right column. Depending on what day you plan to perform your long run (LR) each week, you can use that day as your anchor day and adjust days 1 through 7 to correlate with whatever days of the week the other workouts fall on while keeping the “spacing” the same between days as is listed on the schedule. Keeping the spacing between workouts is important because the amount of recovery is absolutely key to the balance of the overall training schedule and the overall training effect you’ll experience. In fact, taking less time (days) between workouts than listed will jeopardize your ability to handle the training and make the progress necessary to achieve your goal.

Each schedule lists that day’s workout by first listing the total mileage for the day. In parentheses next to the day’s mileage we include the details in abbreviated form of that particular day’s workout. Table 4 lists each specific training element as abbreviated in the training schedules. Table 5 reviews some sample workouts with explanation.

PHASE #1: THE FIRST 8 WEEKS

The first phase of our marathon training schedule lays the foundation for the entire schedule. While not overly stressful, this phase will give your mind, body, and lifestyle a chance to adjust and acclimate to a new and more balanced approach to marathon training. Its moderation will give you the opportunity to pay attention to your body and settle in to a comfortable but focused type of training effort. You’ll want to be consistent and attend to adapting to a gentle weekly long run, developing leg power and resiliency in your scheduled hill workouts, and getting an initial feel for the effort of your realistic marathon goal pace. You can also use Table 6 (on pages 36-37) for general heart rate guidelines for each type of training you will be performing. More than anything, these heart rate ranges keep you from training too hard—which can be counterproductive to your overall progress toward your goal. If you find you are exceeding these heart rate ranges, you should adjust your paces (or efforts) accordingly

TABLE 4: ABBREVIATIONS FOR VARIOUS TRAINING ELEMENTS FERRIER SN EN A DY AREF aD UR DE ANDES PSE ITT TE POE SE IE x = Off day (no running)

LR = Long run (run at 1:00 to 2:00 per mile slower than your marathon goal pace)

GP = Goal pace run (performed at your marathon goal pace listed next to 7 goal time in table 3)

H = Hill workouts (hill repeats lasting about 45 seconds to one minute each with 1:30 to 2:00 recovery jogs between each hill repeat)

AC= Aerobic capacity workouts include either: (1) 5K races, or

(2) Aerobic capacity repeats at five seconds per mile faster than 5K race pace or 15 seconds per mile faster than 10K race pace with half the distance jogged slowly for recovery.

LT = Lactate threshold workout (either T or CR) (1) T= Continuous tempo run (12 to 15 seconds per mile slower than 10K pace or 24 to 30 seconds slower than 5K pace) (2) CR = Cruise repeats (8 to 10 seconds per mile slower than 10K pace or 16 to 20 seconds per mile slower than 5K pace)

st = 4x 100-meter relaxed but quick strides with 100- to 200-meter slow jogs for recovery

so that your heart rate is falling within the suggested ranges during any of the specific workouts you are doing.

The First Phase for Level 1 Runners

As we’ve mentioned, the first eight weeks of the Level 1 marathon training schedule is basic. Its primary goal is the build-up of weekly mileage, the long run, the goal pace runs, the introduction of hill repeats, and an initial SK race.

The overall weekly mileage total increases from 25 miles in the first week to 37 miles in the seventh week—roughly 90 percent of its eventual 40-mileweek maximum. Likewise, the long run increases from 10 miles in the first week to 16 miles in the seventh week—roughly 80 percent of its eventual maximum of 20 miles.

In the fourth week, this schedule includes its first marathon goal pace run of 4 miles, which serves as your check for the realistic achievability of your marathon goal time. A week later, the goal pace run goes to 5 miles and in the seventh week increases to 6 miles—nearly 50 percent of its eventual maximum of 13 miles.

TABLE 5: SAMPLE WORKOUT EXPLANATIONS

16LR = a 16-mile long run

9 (6GP) = 9-mile workout with a 6-mile goal pace run Typically, this would include a 2-mile warm-up, a 6-mile goal pace run, and 1-mile cool-down = 9 miles total.

7(8XH) = 7-mile hill workout with 8 hill repeats of 45 seconds to 1 minute with 1:30 to 2:00 recovery jogs between each hill repeat.

Typically, this would consist of a 2-mile warm-up, some strides to loosen up (a half-mile), hill repeats with jog breaks (about 2.5 miles), and a 2-mile cool-down = 7 miles total.

8LT (3CR+st) = 8-mile lactate threshold workout (3 total miles of cruise repeats followed by 4 x 100-meter strides)

Typically, this would call for a 2-mile warm-up, some strides and jogging to loosen up (another half-mile), 3 miles of cruise repeats, 4 x 100-meter strides with 100-meter jog breaks (another half-mile), and a 2-mile cool-down jog = 8 miles total.

8LT (31+st) =8-mile lactate threshold workout (3-mile tempo run followed by 4 x 100-meter strides)

This would consist of a 2-mile warm-up, some strides and jogging to loosen up (another halfmile), a 3-mile continuous tempo run, 4 x 100-meter strides with 100-meter jog breaks (another half-mile), and a 2-mile cool-down jog = 8 miles total.

9 (3AC) = 9-mile aerobic capacity workout (3 miles of aerobic capacity repeats)

This consists of a 2-mile warm-up, some strides to loosen up (another half-mile), 3 miles of aerobic capacity repeats with half-the-distance jog breaks (4.5 miles), and a 2-mile cooldown = 9 miles total.

9 (4GP/1CR+st) = 9-mile combination workout (4-mile GP run with 1-mile at your cruise repeat pace plus strides)

This consists of a 2-mile warm-up, some strides (half-mile), 5-mile combo run, some strides (half-mile), and a 2-mile cool-down = 9 miles total.

In the sixth and eighth weeks, hill workouts are introduced consisting of 8 and 10 hill repeats, respectively, of 45 seconds each in order to strengthen the legs, improve running power, and build resistance to injury before entering the more intense second eight-week training period. Hill workouts will reach 12 repeats that you’ll perform on three separate occasions.

Finally, an initial 5K race culminates the first eight weeks of this training schedule. The second 5K race will occur in the 11th week and will be used to determine your lactate threshold running speed for the lactate threshold workouts to begin in the 13th week.

TABLE 6: GENERAL HEART RATE GUIDELINES FOR

VARIOUS TYPES OF KEY MARATHON WORKOUTS Based on Your Maximum Heart Rate

To find your maximum heart rate, use a heart rate monitor or simply count your pulse (the number of heart beats) for 10 seconds immediately after a SK race where you “kicked it in” hard the last quartermile or after the last hill repeat in a hill workout after you ran the last two repeats at near “all-out.” Multiply that number times six to get your maximum heart rate. Use the chart below to give yourself a guideline heart rate range for each type of workout. You should not exceed these heart rate ranges by much if you are following the workout pace and recovery guidelines. If you are exceeding these ranges while running within the pace and recovery break guidelines for a given workout, it may be asign that you are not well warmed up or are overly fatigued, glycogen-depleted, or dehydrated— and should consider terminating the workout and jogging easily until the next key workout.

180-202 198-220 78-200 196-218

2 Sas see SL (100%) Maximum — (55-75%) (55-78%) (75-84%) (80-90%) (82-92%) (90-100%) aerobic Long Normal Goal pace Tempo Cruise Aerobic heart rate runs (LR) easy runs runs (GP) runs (T) repeats (CR) capacity (AC)

174 96-131 96-136 131-146 143-157 143-160 156-174 172 95-129 95-134 129-144 138-155. 141-158 =: 155-172 170 94-128 94-133 128-143 136-153 139-156 153-170 168 92-126 92-131 126-141 134-151 138-155 151-168 166 91-125 $1129 125139 133-149 136-153 149-166

164 90-123 90128 123138 (31-148 (35151 148-164 162 89-122 89-126 122-136 130-146 = 133-149 _~—-:146-162 160 88-120 88-125 120-134 128-144 131-147 144-160 158 87-119 87-123 119-133 (26-142 130-145 142-158 156 86-117 86122 117-131 125-140 128-144 140-156 154 85-116 85-120 116-129 123-139 126-142 139-154 152 84-114 64119 «114128 122-137 124-140 137-152 150 83-113 S311, 112-126 (20-135 123-138 135-150

The First Phase for Level 2 Runners

The first eight weeks of the Level 2 marathon training schedule is basic. Its primary goal is the build-up of weekly mileage, the long run, the goal pace runs, the introduction of hill repeats, and an initial 5K race.

The overall weekly mileage total increases from 33 miles in the first week to 46 miles in the seventh week—about 92 percent of its eventual 50-mile-week maximum. Likewise, the long run increases from 12 miles in the first week to 18 miles in the seventh week—roughly 82 percent of its eventual maximum of 22 miles.

In the fourth week, this schedule includes its first marathon goal pace run of 5 miles, which serves as your check for the realistic achievability of your marathon goal time. In the fifth week, the goal pace run goes to 6 miles; in the seventh week it increases to 7 miles; and the eighth week it reaches 8 miles— nearly 55 percent of its eventual maximum of 15 miles.

In the sixth and eighth weeks, hill workouts are introduced consisting of 8 and 10 hill repeats, respectively, of one minute each in order to strengthen the legs, improve running power, and build resistance to injury before entering the more intense second eight-week training period. Hill workouts will top out at 12 hill repeats, which will be performed twice.

a SSSSSSSSSSSSSSSSsSsSSSsseseFeFsSSSSSSSSSs Guy Avery MARATHON TRAINING: MORE FROM LESS Ml 37

Finally, an initial SK race is scheduled for the sixth week of this training schedule. The second 5K race will occur in the 11th week and will be used to determine your lactate threshold running speed for the lactate threshold workouts to begin in the 13th week.

The First Phase for Level 3 Runners

The first eight weeks of the Level 3 marathon training schedule has as its primary goal the build-up of weekly mileage, the long run, the goal pace runs, the introduction of hill repeats, and an initial SK race.

The overall weekly mileage reaches its maximum level within the first seven weeks—increasing from 38 miles in the first week to its 55-mile-a-week maximum in the seventh week. In addition, the long run increases from 13 miles in the first week to 20 miles in the seventh weeck—roughly 83 percent of its eventual maximum of 24 miles in week 16.

Similar to Level 2, this schedule calls for its first marathon goal pace run of 5 miles in the fourth week, which serves as your check for the realistic achievability of your marathon goal time. In the fifth week, the goal pace run goes to 6 miles; in the seventh week it increases to 7 miles; and the eighth week it reaches 8 miles—55 percent of its eventual maximum of 15 miles.

In the sixth and eighth weeks, hill workouts are introduced consisting of 10 and 12 hill repeats, respectively, of one minute each in order to strengthen the legs, improve running power, and build resistance to injury before entering the more intense second eight-week training period. This type of workout will reach 14 hill repeats in the 14th week.

Finally, an initial 5K race is scheduled for the sixth week of this training schedule. The second 5K race will occur in the 11th week and is used to determine your lactate threshold running speed for the lactate threshold workouts to begin in the 13th week.

The First Phase for Level 4 Runners

The primary goal of the first eight weeks of the Level 4 marathon training schedule is the build-up of weekly mileage, the long run, the goal pace runs, the introduction of hill repeats, and an initial SK race.

The overall weekly mileage reaches its maximum level within the first seven weeks, increasing from 49 miles in the first week to 61 miles in the seventh week—approximately 95 percent of its eventual 65-mile-a-week onerun-a-day weekly maximum. In addition, the long run increases from 15 miles in the first week to 22 miles in the eighth week—roughly 85 percent of its eventual maximum of 26 miles in week 17.

Similar to the other schedules, this schedule calls for its first marathon goal pace run of 6 miles in the fourth week, which serves as your check for the realistic achievability of your marathon goal time. In the fifth week, the goal pace run goes to 7 miles; in the seventh week it increases to 8 miles—already half of its eventual maximum of the first 16-mile goal pace run scheduled for week 16.

In the sixth and eighth weeks, hill workouts are introduced consisting of 10 and 12 hill repeats, respectively, of one minute each in order to strengthen the legs, improve running power, and build resistance to injury before entering the more intense second eight-week training period. This type of workout will increase to 16 hill repeats in the 14th week.

Finally, an initial SK race is scheduled for the sixth week of this training schedule. The second SK race will occur in the 11th week and is used to determine your lactate threshold running speed for the lactate threshold workouts to begin in the 13th week.

If you’ve wisely decided on a training level that is appropriate for your recent training and current lifestyle, you will put yourself in a position to set a very realistic marathon goal based on your most recent fitness for a half-marathon (or 10K, if necessary). More important, the training program you’ ve selected will be very manageable as long as you take care of your body and double-check the achievability of your marathon goal pace with the first short goal pace run in the fourth week of your training schedule. In addition, using the heart rate guidelines provided in table 6 will ensure that all of your training will be within your capabilities.

Use the first eight weeks of your schedule to gradually let your body, mind, and lifestyle adapt to the new stimulus. We hope that you will proceed with caution in laying the necessary training foundation so that you can look forward to the second eight weeks of your marathon training program in our next issue. In the next installment, we will introduce some exciting new elements of training that will take your fitness and performance capacity to a higher level.

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LEVEL 1 TRAINING SCHEDULE 4 days / Maximum weekly mileage: 40 miles

LEVEL 2 TRAINING SCHEDULE 5 days / Maximum weekly mileage: 50 miles

LEVEL 3 TRAINING SCHEDULE

6 days / Maximum weekly mileage: 55 miles ee Week Day 1 Day2 Day3 Day4 Day5 Day6 Day7 Total

1 4 6 4 Z x 13LR 4 38 2 5 6 4 8 x 15LR 4 42 2 5 Z 4 8 x 16LR 4 44 4 6 8(5GP+st) 5 q x 18LR 4 50 5 6 9(6GPtst) 5 10 x 18LR 4 52 6 6 7(10×1:00H) 5 10 x 8AC (5K Race) 4 40 7 5 10(/GPtst) 4 10 (st) x 20LR 4 55 8 6 8(12×1:00H) 5 10 (st) x 11 (8GP+st) 4 46

LEVEL 4 TRAINING SCHEDULE 7 days / Maximum weekly mileage: 65 miles

Advanced Level 4 runners with a high-mileage background who have been injury free for two years and who have a realistic marathon goal time of under 2:30 may choose to add a second daily run of 4-6 miles on 3-5 of the days each week for a total of 80-90 miles per week of running—if it makes them feel stronger and more secure in their training.

SS GARR a NAAR A Rc RA I SE A SIDS STR RE Week Day1 Day2 Day3 Day4 Day5 Day6 Day7 Total

1 6 Z 5 8 4 15LR 4 49 2 6 8 5 9 4 16LR 4 52 3 6 8 5 9 4 18LR 4 54 4 Z 9 (6GP+st) 6 10 5 18LR 4 59 5 7 100GPtst) 5 10 4 20LR 4 60 6 6 7(10×1:00H) 6 10 4 8AC 4 45 (5K Race) 7 5 11(8GPtt) 6 10 (st) 5 20LR 4 61 8 7 S(i2xi100H) 6 10 (st) 4 22LR 4 61

For a copy of Guy Avery’s new book, Marathon Training Made Simple, send your name, address, and $29 in US funds (shipping and handling included) to Guy Avery, 1790 Diamond St., San Diego, CA 92109.

Detroit Free Press/Flagstar Bank 23rd Annual International Marathon Sunday, October 15, 2000

Challenge your body on historical terrain and compete against runners from more than 40 U.S. states and Canadian provinces. Highlights include crossing over the Ambassador Bridge from Detroit to Canada, crossing back through the Detroit-Windsor Tunnel and running around Belle Isle (Prize money exceeds $25,000.).

For more information or to request an entry form: Write to: Detroit Free Press Marathon, 600 W. Fort, Detroit, MI 48226 Phone: 313-222-6676 © Fax: 313-223-3233 E-mail: marathon@freepress.com On-line: www.freep.com/marathon

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The Day

Every Once in a While the Life of a Coach Receives Some Sunshine.

This is the fourth in an exclusive series of marathon memoirs by Johnny J. “The Younger” Kelley of Mystic, Connecticut. The other three articles by the 1957 Boston Marathon winner appeared in volume |, issue 4; volume 2, issue 1; and volume 3, issue 2. Look for the next “chapter” in a future issue—Editor

C RUISING HOMEWARD on the last full-team bus trip of our 1962 Fitch Senior High School (Groton, Connecticut) cross-country season, I snap to wakefulness as my paperback falls from my lap and lands with a plop on the floor. October’s Halloween light has already vanished, leaving none but that afforded by the charter bus’s weak overheads. I wonder why I keep thinking I will sugar over the fretful nut of responsibility by reading while tending acovey of teenagers.

Yet, these aren’t your standard barnyard flock. I’ve been blessed this time around. With less than a half-hour left to roll, I can rest assured that no happenstance Groton School Board member will be given the finger or otherwise disconcerted in the act of driving past this vehicle. Such indelicacies have occurred in past seasons, and they will occur again. I’d be naive to expect otherwise. But these kids have been better than easy. They’ ve been good, both behaviorally and athletically. Loaded with talent and promise.

As I retrieve my book from the bus floor (The Dwarf by Par Lagerkvist), our squad’s star, junior Bob Beardslee, taps my shoulder. Bob’s runner-up finish in today’s “Class L” state meet has understandably elated him, and he’s up for a bit of raillery.

“Looks like pretty heavy stuff,” Bob says of my book.

“For sure, Bob, and pretty depressing stuff too, as far as I can tell,” I say.

“You always do seem to go for the depressing ones,” he observes.

“Hmmm, you could be right,” I allow, then change tack with, “So, what am I doing hanging out with you guys? You’re the life of the party.”

Off his finish today, Bob’s made the cut for next week’s Connecticut Open and, if he shines there, he’ II go on to the New England championship at Orono, Maine, the following week.

“Oh, we’re here to keep you smiling—and away from those depressing books,” Bob says with a warm chuckle.

He resumes his seat. I gaze idly at our stolid driver’s head and shoulders bathed in the dull red glow of the emergency light. Then, turning my head, I look out the window at phantasmagoric roadside images punctuated by door lamps and picture-window jack-o’ -lanterns. So much for my plan to read. I slip The Dwarf into my teacher’s valise and snap it up tight. For these final minutes of our final team trip till next fall, it seems more fitting to reflect on the luck of this season’s draw.

I think of our tall, lean-as-a-runner manager, Brent Nowak, sitting in the seat across the aisle from mine. Brent, though born stone deaf, reads lips so well than he can “listen” better than his hearing peers. In all areas of school life, Brent excels. I can depend on him to bring every essential item aboard the bus for our school departure and to run an equally thorough check before okaying our departure from the meet site.

And there’s our captain, senior Dave Grainger, sitting alone in the seat behind Brent. As talented and committed as Dave is, he hasn’t realized his hopes for his third and last high school cross-country season. I see him wrapped in characteristic introspection, possibly pondering the irony of having led this winning combination (closed out 8-4 in dual meets) while cast into the shadows of Bob Beardslee and our surprising “junior rookie,” Ambrose Burfoot.

Bob has done everything he was scripted to do for two years straight, having come well advertised out of West Side Junior High where, among other feats, he built his own telescope and broke five minutes for the mile.

WHO THE HECK IS AMBROSE BURFOOT?

Ambrose Burfoot, who surely must rate Bob Beardslee’s stone-in-my-shoe award, has appeared in our midst almost as mysteriously and beneficially as the Biblical manna. Without him, this fun-loving, earnest, endearing 15-lad-strong contingent would have gone down as a sweet clutch of also-rans, the dim tail of Beardslee’s Comet. Out of nowhere, aimed at the stars, Ambrose has set his racing sights dead on Bob. So far he has beaten Bob only once (on one of Bob’s rare off days), but Bob knows better than to waste energy looking over his shoulder.

Trecall that I learned of Ambrose’s running talent not from the boy himself, but from my teaching crony, Fitch’s baseball coach, Ray Portelance, who nailed me one day on our way out of the faculty lunchroom.

“Geez, Kel,” he said, “Do me one big favor.”

“For you, ol’ pal, anything,” I answered.

“For criminey’s sake, keep Ambrose Burfoot from going out for spring track.”

“Ambrose Burfoot? Who the heck is he?”

“You mean he hasn’t signed up yet? Well, he will. He’s been telling his friends he’s going to be a cross-country star,” Ray said.

“Well, so?”

“So this,” Ray said. “I got a line on the kid out of Little League. He looks like anything but an athlete. He’s thin and gangly, growing like a weed, wears glasses that make him look blind as a bat. But, incredibly, he’s a deadeye, pitches, plays third base like a pro, and bats around .400. So please, Kelley, if you love me, keep Ambrose Burfoot the hell out of track!”

Sure, Ray, I thought. I hadn’t even met the kid yet. How could I keep him out of track, which I had nothing to do with, anyway? Besides, with the number of candidates I’d inevitably shake down to, I’d be lucky to finish four runners in the points behind Bob. Why would I want to steer a hot prospect away from running?

COURTESY OF AMBY BURFOOT

Amby Burfoot (second from left) running indoors at Fitch High School, Groton, Connecticut.

Or was Ray just ribbing me? Sure, that was it. A runner named Burfoot. Ambrose. I hadn’t met an Ambrose all century. I wouldn’t put it past these jock teachers to try to get under my skin. (“Hey, let’s bug Kelley about some madeup cross-country hopeful. You know he’II take the bait!””) It was just too much. Here I was, teaching full-time while trying to keep my own selfish marathon thing going, and I’d let myself get snookered into coaching. I’d insisted on the term “advising,” to protect my so-called amateur status. “And only crosscountry,” I said. I had been saying the same thing each fall since 1957.

Not that my extending association with the rising generation hadn’t already yielded a wealth of human interchanges, along with a few encounters unworthy of the old scrapbook. I had made a bunch of friends I was pretty confident I could count on through the years.

But, when you factored in all the unwanted nitty-gritty of public school teaching with inescapable husbanding and parenting responsibilities, you’d understand how a guy could feel crowded out of a private life.

MEETING AMBY

Acouple of afternoons later, who should turn up in my doorway but the fictionalized character himself: Ambrose Burfoot. In the flesh. “Er… Mister Kelley?” the cornstalkish, bespectacled youth began, only to falter, as if he might pivot and run over the horizon.

Isuddenly wanted desperately to block that possible move. And felt strange in this impulse, because, at first glance, Ambrose looks to be anything but star stuff.

Idug out and handed him his sign-up forms, including the parent permission slip and our 1962 meet schedule. Then I tried breaking the ice by joking about Ray’s plea from two days before. The ice remained solid; Ambrose shrugged as if to loosen a tight collar.

“Nothing serious, heh-heh,” I hastened to add. “Just letting you know how I got wind of you.”

Ambrose’s stoic (or maybe just timid) countenance then changed into a sunny smile. “Mister Kelley, you can call me Amby, if you like.” He then pockets his papers and heads for the locker room and his first team crosscountry workout. It didn’t take long for the old gang to dub their latest acquisition our “Junior Rookie.”

A few days later, I met Ambrose’s parents, Ambrose S. (“Big Amby”) Burfoot and his wife, Helga, who drove up to school just to tell me how happy they were that their eldest had gone out for cross-country. Big Amby is a squarish sports fan, exuding optimism; he was obviously pleased as punch to

see his son (whose physique so sharply contrasts his own) put himself to athletic use.

“So you will see, Mr. Kelley,” Helga said with a heavy German accent. “Little Amby is to become a really good, serious runner, one to make you proud.”

“Well, Captain Kelley, if you ever need any help with your home meets, call on me,” Big Amby said on the way out.

A welcome offer, but when the season’s busywork hit like a broken sack of potatoes, I failed to make the call. Undaunted, the elder Amby attended every meet. Meanwhile, young Amby digs into his pedestrianism with the efficiency and dispatch of a Mercury astronaut. Maybe it has to do with his height (nearly six feet) and weight (under 118 pounds). The kid runs without seeming to exert himself, deceptively fast for those mincing strides on stiltlike legs. He leaves the pretty boys gasping in his wake.

In fog or rain, he could use a pair of midget windshield wipers to clear his omnipresent specs. Yet he never misses grabbing the small place cards thrust at the runners by finish line volunteers.

When his race is over, he wastes no time getting into the shower and on home, usually in Big Amby’s Plymouth wagon, for supper followed by three hours hitting the books.

Yes, the crewcut kid is truly Mr. Dependable. Moreover, there’s only the most heartening feedback coming at me from his teachers. Lorraine Santangelo, who taught him last year, stops in the hallway to say how wonderful it is that

‘COURTESY OF AMBY BURFOOT RUNNER’S WORLD

Amby Burfoot in 1964 (left) and in 1999 (right).

SSS John J. Kelley THE DAY OF THE AMBY @® 47

he runs as he does. While in her class he never failed to deliver assignments on time. “He’ll be a professional writer one day,” she prophesies.

So why, I wonder, as we roll through the final lap of this 1962 season, have I not come to know young Amby better? It’s now or never, time to make a sign. I ease myself out of my seat and walk gingerly rearward on the swaying bus until [reach the cubicle where an overhead light beams its inverted yellow cone onto a weighty book open on Ambrose Burfoot’s lap.

At my approach, the reader peers up, something like a surfacing snorkeler.

“Excuse me. What are you beguiling the tedious hour with, my friend?” I say.

“Oh, just this chem assignment. Say, Mr. Kelley, what do you know about valences?” Ambrose says.

“Next question, please!”

“Well, then, Coach, do you think we did okay today?”

“You all, and especially Bob and you, ran just great,” I say. “Imagine going there with one of the smallest teams in the state and coming out as you did. Just great.”

Now that the bridge seems to be in place, I want to say one more clinching thing. But all I manage is, “I’m sure looking forward to next fall.” Ambrose lowers his eyes as if : to recover his place inthe text.Afterafew seconds, though, he looks up, those studiously dispassionate eyes fixing onme.

“Oh yeah. I’ll eat em up nextyear,” he says.

Amby leading the pack during the old Boston Knights of Columbus indoor

In hot pursuit is rival Bill Clark, who finished second behind Amby at Boston three months later.

COURTESY OF AMBY BURFOOT

ON YOUR MARK!

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Greater Hartford Marathon October 14, 2000

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DATE AND TIME EVENTS No race day sign-up

| Sunday, October 22, 2000 Marathon (26.2 miles) 7:30 a.m. EDST: Marathon Half-Marathon (13.1 miles) 8:00 a.m. EDST: Half-Marathon 10K Race (6.2 miles) 8:30 a.m. EDST: 10K Race Wheelchair Division

Electronic entry form available at racegate.com For more information, contact Phil Jones at pjones3 @bellsouth.net or visit our Web site at cherokeeroadrunners.org or louisvillerunner.com

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POSTSCRIPT

The following fall saw Amby trading first-place finishes with Bob, as talented sophomore Dan Gaddis gamely pursued them. Fitch closed its 1963 dual meet season with eight wins, three losses, then sent its front-running duo to the New England meet at Burlington, Vermont, where Amby finished third and Bob sixth. That year, Amby also won election to the National Honor Society. After graduating from Fitch, he entered Wesleyan University in Middletown, Connecticut (as did Bob Beardslee), continuing his cross-country and track careers

division cross-country individual title at Van Cortlandt Park, New York. In April 1968, two months before graduating from Wesleyan, he won the Boston Marathon in 2:22:17, the only American to win the classic race in the 1960s. Amby returned to Groton, Connecticut, to teach at Mary Morrison Elementary School. He married, then left teaching to work as a Peace Corps volunteer in El Salvador. Following his Peace Corps service and a short stint as a book editor fora small New England publisher, Amby took a position as writer/editor of Runner’s World magazine. Today, Amby is RW’s executive editor. iy He’s written three books about running. PY.

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Blow Up, Break Down

Rhabdomyolysis: When the Will Is Stronger Than the Body, the Results Can Be Life Threatening.

A FAT woman in hospital pants isn’t much of an anomaly in a Midwestern airport. But it was a unique experience for me, a normally slight and athletic girl, being that fat woman in hospital pants. A mere four days earlier I had stood at the starting line of my first 24-hour track race, the 1998 Arizona Road Racers’ Across the Years 24/48/72-hour track run.

Four days later—and 25 pounds heavier—I flew back home to Colorado and joked with my husband that I had skipped the race to hang out at an all-youcan-eat buffet. The real story took me longer to explain and much longer to understand. But it seemed a story worth understanding, for my own sake as well as that of others. That’s why, 10 months later, I’ m still sifting through stacks of medical abstracts and articles, researching and writing about rhabdomyolysis (rab-d6-my-6-li-sis), an affliction that sounds like a species of dinosaur. I’m hoping that my experience might serve a higher purpose if I can share it with others.

MY RACE: A RECIPE FOR RHABDOMYOLYSIS

The race began on Tuesday, December 29, at 9:00 a.m. on what promised to be aclear, sunny day. I was feeling strong; [had just taken a three-week hiatus from running after a spate of heavy racing and training through the summer and fall. Always game for an adventure, I’d entered this race on a whim. The enticement of a warm vacation and the opportunity to run with and learn from my friend Barb Marquer, second-place finisher of the 1998 24-hour national championships, sounded too good to pass up.

Barb and I started together at a comfortable pace and settled in for the long day. Then, quite suddenly at around mile 15, I began to feel intense nausea. The evening before, in my nervousness over dehydration and loss of electrolytes,

Stephanie Ehret BLOW UP, BREAK DOWN @® 51

Thad consumed nearly six bottles of Cytomax and Metabolol, energy drinks containing carbohydrates and electrolytes. The mixture swirled in my belly. A few sips of Ensure was all it took to make me expel the whole mess.

Several passing runners offered condolences and a kind of congratulatory encouragement: “Get rid of it all, Steph. You’re going to feel so much better!” And indeed I did. I began a period of effortless, joy-filled running that took me through about mile 60.

My coach helped me through the hottest part of the day (about 80 degrees), filling my baseball cap with ice cubes and draping me in ice-water-drenched shirts. Some time after mile 60, I began to slow. I discarded my Walkman, feeling the need to focus, and I took an ibuprofen. I found it difficult eating anything but orange slices, watermelon, and other wet foods. Running became an effort, and my coach’s role became primary. “You just finished your 100K,” he said, “now focus on 100 miles.”

I began to run three laps, then walk the fourth, later shifting to running the straights and walking the curves. I reached 100 miles in 17:14. Every couple of hours I would take an ibuprofen. By the end of the race I had taken a total of 12.

By mile 120 it was all I could do to keep running the straights. Every lap my coach would offer a word of encouragement or something to eat or drink. “Give me three good laps,” he’d say, “then take a rest lap.” At some point, a new person, who would become increasingly important to my well-being, entered the picture. “Hey, mind if I run a lap with you?” he said. “I’m Jordan.” Jordan Ross ran several laps with me, offering encouragement and bits of humor. I can’t remember much that he said, but I remember smiling—smiling at mile 122.

If the first 23 hours set the stage for the troubles to follow, the last hour was the coup de grace.

With the lure of 130 miles, I dipped deeply into my spiritual and physical wells and hammered out the final miles, running harder if not faster than any other time in the race. On December 30th, 9:00 a.M., the race was over. I had completed 128.99 miles in 24 hours, the fifth best in the world by a woman in 1998, and the seventh all-time best by a woman in the United States.

THE AFTERMATH

That should be the end of the story, but my true ordeal had really just begun. As I lay in the tent after the race, I felt overcome by nausea. I threw up something resembling thick, dark, water-logged mushrooms. I had not eaten any mushrooms. A hot flash quaked through my body. Something was wrong. And Jordan was back, like a guardian angel. More accurately, Jordan was an

ultrarunning, Mickey Mouse-loving, family physician and chair of osteopathic medicine at Midwestern University. He suspected that I had thrown up the sloughed-off lining between my stomach and esophagus. I could overhear some discussion about taking me to the hospital. I thought that might be a good idea, since I was pretty sure I was dying.

My coach accompanied me to the hospital. For many hours, we waited in the emergency room; I felt hot and nauseated, and all my muscles had frozen up. When the nurse finally arrived, she shoved a tube up my nose to pump my stomach. (About four hours had elapsed since the end of the race.) More tubes were inserted to collect urine, to deliver an IV and medication, and to take blood. In my blood, the doctors detected very high CPK (creatine phosphokinase), an enzyme indicative of the breakdown of skeletal muscle. A normal count is under 100, while a reading of 25,000 to 50,000 indicates a high danger of kidney failure. Mine was 35,000 (see page 54 for more on CPK).

The CPK figures and myoglobin detected in my urine led my Phoenix doctors to diagnose my condition as rhabdomyolysis, “an acute, sometimes fatal disease characterized by destruction of skeletal muscle.” The photocopied explanation given to me by the nurse continued: “Rarely, this [disease] may occur following strenuous exercise . . . renal damage manifested by acute tubular necrosis may result if myoglobinuria is accompanied with acute dehydration or anoxia (lack of oxygen).”

My treatment included several gallons of fluid (saline solution and bicarbonate) being pumped into my tissues via the blood stream—fluid that my kidneys were unable to process. And the result left me with about 25 extra water pounds on my 5’1″, 100-pound frame.

Two days later I was released from the hospital and picked up by a cheerful entourage that included Jordan and another ultrarunning physician/psychiatrist, Dr. Andy Lovy. They took me to Jordan’s house to decompress and then to the airport, where I waddled onto my flight back to Colorado.

A LACK OF MUSCLE

After about a week back in Boulder, I began to feel and look like myself again. Well, almost. “Hey, look at those stick legs,” my husband joked. Minus the water weight, my legs had completely lost their muscle definition, a result of the breakdown of skeletal muscle that had caused my problems in the first place. The only other negative effect I experienced was fatigue. For almost two months I slept between 10 and 14 hours each day.

How to make sense of what happened to me? On one hand, the medical staff in Phoenix had strongly emphasized the serious nature of my condition. “You could have died!” the nurse admonished when I repeatedly asked her when I

Pathology of CPK

NTENSE ATHLETIC endeavors performed over long periods without acEleanor Adams, then the premier female ultradistance runner in the world, was induced to team with a fellow Englishman, Kenneth Crutchlow, to take

onan American team (Tom Crawford and Jean Ennis) on the 150-mile race from Badwater (in Death Valley, the lowest point in the Western Hemisphere and the hottest place on Earth) to Mt. Whitney (at 14,494 feet, the highest peak in the lower 48 states). Each of the four runners was to run the entire distance, both team members’ times to be added together, with lowest total times winning. Following the race, a doctor took blood samples from Eleanor Adams, who was unaccustomed to running in 120+ degree temperatures, and Tom Crawford, who was accustomed to running insuch conditions. The following is from the book The Death Valley 300 (Specific Publications, 1991) by Richard Benyo:

A day before the post-race party, to be held at Crutchlow’s house in Santa Rosa, | spoke with Dr. Dan Weinberg about the results of the blood tests done on Crawford and Eleanor Adams. . .. “In terms of the lab tests | got on these people, | looked at a lot of different things,” he said. “In Eleanor in particular, she had a tremendous amount of muscle breakdown. One way we measure muscle breakdown is an enzyme called CPK. CPK is normally less than two hundred. Her CPK went up to 13,500. The highest CPK I’ve ever seen was in results from the Western States 100 where there was a case of CPK of fortyfour thousand. So these people experienced a tremendous amount of muscle breakdown. The interesting thing is when you look at Eleanor’s CPK and compare it to Tom’s, which was only 961. It really was a remarkable difference. | had them draw my own blood after the race.” He had accompanied Adams from Whitney Portal to the summit and back. “And it was a hundred and twenty-four. Her liver enzymes were well elevated. Also, her bilirubin, which is a measurement of red-cell breakdown, was very high. She was almost jaundiced; her bilirubin was 3.5. She was not heat-acclimatized. It’s a very small group to compare, but when you compare her to Tom, there’s a remarkable difference. Tom’s bilirubin was 1.1, which is essentially normal. Their sodium, potassiums, chlorides were all normal. So we did a very good job of meeting their sodium requirements. What we gave them was a dilute electrolyte solution, roughly between 10 and 25 millequivalents per liter… . But to put Eleanor’s condition in perspective, when | got the tests back and showed them to a pathologist, he asked me if the blood sample had been taken from a cadaver.”

might be released. On the other hand, I had been reassured by Jordan and Andy, both experienced ultrarunners and physicians, that given my 24-hour effort, my resulting condition was not especially uncommon or unexpected. In a letter to me, Andy wrote, “CPK levels, rhabdomyolysis, etc. can be markers of serious pathology, renal shutdown, irreversible muscle damage, etc., but, when present in ultrarunners doing maximum performances, they may be a natural product of the effort, with nearly complete recovery in weeks and total recovery in months.”

Still, I didn’t want it to happen to me again. So, beginning with a list of medical abstracts and references sent to me by Andy, I launched into an investigation of rhabdomyolysis. I also sought the assistance of a Boulder nephrologist, Dr. Richard Halterman, who, in exchange for a pound of Jelly Bellies (not his usual hourly fee), shared his information and expertise. In reviewing my case, he identified several factors that might have contributed to my developing “rhabdo.”

WHAT IS RHABDOMYOLYSIS?

Rhabdomyolysis, simply stated, is a breakdown of skeletal muscle that results in the release of myoglobin, a protein stored in the muscle fibers. Once released into the blood, the myoglobin is carried to the kidneys, where it has a toxic effect on the renal tubules. The result can be kidney shutdown.

My doctors in Phoenix conducted several lab tests to determine my level of kidney function. This included tests for BUN (blood urea nitrogen) and creatinine. When the kidneys’ filtration ability decreases, BUN rises. Creatinine, a waste product that is supposed to be largely filtered out by the kidneys when detected in high levels in the blood, is a measure of kidney failure. While my CPK levels were high, suggesting rhabdomyolysis, my BUN and the level of creatinine detected in my blood were within normal range. I did not suffer from acute renal failure (ARF).

Rhabdomyolosis is normally seen in patients with multiple systems failure, such as heart conditions resulting from poorly controlled diabetes or emphysema, or in association with drug or alcohol abuse. It can also be caused by traumatic crush injuries, seizures, heat stroke, and infectious or metabolic disorders.

Exercise-induced rhabdomyolysis occurs primarily in sports like running, skating, and weightlifting, where repeated impact causes muscle damage. It does not occur, or rarely occurs, innonweight-bearing activities such as cycling or swimming.’ According to Andy, Jordan, Dr. Halterman, and the journals I consulted, elevated CPK is common among participants in prolonged weightbearing exercise, afflicting both casual and professional athletes. “Depending

on the duration and intensity of the effort,” says Jordan, “some athletes can have levels in the tens of thousands and higher.” But high CPK does not always indicate rhabdomyolysis. “Rhabdomyolysis,” Jordan explains, “also requires sufficient muscle breakdown to result in myoglobin in the urine.” When I asked Dr. Halterman if it’s possible to have levels as high as 35,000 without myoglobin leakage, he said that it’s very unlikely.

There’s some suggestion that the incidence of rhabdomyolysis, in addition to high CPK (see page 54), is also quite common among endurance athletes, particularly in those who are undertrained. In one study, the blood myoglobin was measured for 337 military men who had just undergone six days of basic training. The results showed that 40 percent of these recruits had developed some level of rhabdomyolysis.”

RHABDOMYOLYSIS AND ACUTE KIDNEY FAILURE

The real danger of rhabdomyolysis is the possibility of kidney failure and the need for dialysis. The latter was described by a physician’s assistant, whom I met at a dinner party: “Trust me,” he said, “you do not want to go through this. It means getting hooked up to a machine for several hours three times a week. It’s pretty horrible.”

Acute renal failure (ARF) develops in approximately one-third of patients diagnosed with some form of rhabdomyolysis.’ There is compelling evidence, though, that relatively few cases of exercise-induced rhabdomyolysis lead to kidney failure. A 1993 study looked at the effect of strenuous exercise, including weightlifting and leg squats, on 35 male prisoners. Two to three days after exertion, the prisoners exhibited an average CPK level of 40,500 and a “pure” form of rhabdo, meaning that they had no complicating or underlying factors such as trauma, stroke, dehydration, acidified blood, or NSAIDs (nonsteroidal anti-inflammatory drugs). All of the subjects had creatinine and BUN levels within the normal range, and none of them developed ARF*

Dr. Rick Halterman agrees that the incidence of ARF from exertion seems to be much smaller than from other causes. He says he has seen many cases of rhabdomyolysis, some that have resulted in renal failure and even death, but he has “never seen severe renal failure from exercise-induced rhabdo.”

Still, ARF as a result of exertion can and does happen. When I shared my experience at Across the Years with other ultrarunners via the Internet, I received an e-mail from Don Davis, a competitive, longtime ultrarunner from Pennsylvania. Don has written an excellent article on his own experience with ultrarunning and kidney failure.° In 1994, Don was hospitalized for 11 days with ARF after winning a 100K in Toledo, Ohio. The day after the race he felt the usual muscle aches and stomach upset. Over the next two days he began to

acidosis/acidemia—condition in which blood pH falls below 7.35; increases the toxic effect of myoglobin on the kidneys.

acute—having rapid onset, severe symptoms, and a short course; not chronic. acute renal failure (ARF)—a decrease or cessation of glomerular function, the kidney’s filtration system. In ARF, the kidneys abruptly stop working entirely or almost entirely. The first sign is an inability to urinate.

creatine phosphokinase (CPK)—an indication of muscle damage. CPK is an enzyme found in multiple areas of the body, including skeletal muscle, the heart, and the brain. While high CPK levels can be an indication of muscle damage and rhabdomyolysis, by themselves they are not necessarily dangerous. dialysis—when kidneys are so impaired that they can’t excrete nitrogenous wastes, regulate pH, or maintain a balance of ions in the blood, the blood is cleaned mechanically through dialysis. The process separates small from large molecules by the difference in their rate of diffusion through a permeable membrane. diuresis—increased excretion of urine.

hyponatremia—deficiency of sodium ions in the blood; can be caused by an overingestion of water.

kidney—one of the paired organs, located in the lumbar region, that regulates the composition, volume, and pressure of blood and produces urine.

myoglobin—a protein contained in the red blood cells of the muscles and released into the blood during muscle breakdown. The toxin is difficult for the kidneys to filter and has been implicated in acute renal failure. The presence of myoglobin in the blood is indicated by markedly elevated CPK, which is simultaneously leaked into the bloodstream.

myoglobinemia—the presence of high levels of myoglobin in the blood. myoglobinuria—the presence of the muscle protein myoglobin in the urine. NSAIDs (nonsteroidal anti-inflammatory drugs)—includes aspirin, ibuprofen, Aleve, and other widely used therapeutic agents. Used to reduce inflammation and pain by inhibiting a key enzyme in prostaglandin synthesis. Despite their widespread use, they have been implicated, under certain circumstances, in renal dysfunction. nephrologist—kidney specialist.

nephrotoxic—toxic to kidneys.

prostaglandins—teleased in small quantities, they act as local hormones to perform a range of biological activities. They play a role in inflammation, promoting fever, and intensifying pain as well as in protecting the kidneys. rhabdomyolysis—an acute disorder characterized by the breakdown of skeletal muscle; occurs as a result of drug or alcohol abuse, crush injuries, constriction of blood vessels, seizures, heat stroke, infectious or metabolic disorders, or as a result of extreme athletic exertion. Exercise-induced rhabdomyolysis can result in myoglobinuria and is occasionally associated with ARF.

Stephanie Ehret BLOW UP, BREAK DOWN @® 57

feel progressively worse with frequent bouts of vomiting. The following day he went to the hospital and was diagnosed with kidney failure. Like me, he gained 30 pounds of fluid weight, but the treatment did the trick. Fortunately, Don didn’t need dialysis.

CAUSES OF RHABDOMYOLYSIS

As ultrarunners, just doing what we do, repeatedly slamming one foot in front of the other, sets us up for trouble. “Every endurance runner’s CPK levels are elevated,” says Dr. Halterman, “though most not dangerously so. It’s part and parcel with your hobby.” The serious problems seem to arise when additional factors are introduced: dehydration and heat, an imbalance of electrolytes, a high level of intensity, pushing beyond the limits of your training, and the use of NSAIDs. Each of these factors, together or separately, has been implicated in producing rhabdomyolysis and kidney failure.

Dehydration, like high CPK, is inherent in the ultrarunner’s chosen activity, especially if the runner is pushing hard, as in a race. “When your body is working at maximum effort,” explains Dr. Halterman, “its ability to absorb water is slowed to a degree—like putting fluid through a funnel. If you put in enough, you throw it up. There’s no possible way to come out of prolonged strenuous activity fully hydrated.”

Dehydration is obviously exacerbated by heat. Heat also increases cell permeability, which enhances the risk of myoglobin leakage and therefore kidney failure. Body temperature resulting from hot temperatures has also been found to affect myoglobin levels. Researchers studying the performances of 25 triathletes found a direct correlation between postexercise body temperature and peak myoglobin levels, suggesting “that myoglobinemia may be associated with body temperature, even without overt clinical symptoms of heat stroke.”®

Dehydration can also lead to acidosis (the buildup of lactic acid in the blood). When the urine is acidic, a pH below 5.0, myoglobin becomes much less soluble and may accumulate on the renal tubules, increasing the risk of renal failure.’

Maintaining a proper balance of electrolytes (sodium, potassium, and magnesium) is essential during an ultra. As we run, we sweat out these electrolytes that keep our cells functioning properly. If we don’t replace them through sports drinks or food, we can become depleted. In particular, Andy Lovy recommends potassium supplements. He says that, “During Surgeres [a multiday ultra event in France], we gave potassium gluconate to many of the runners, and those who got it had fewer problems with hydration and fatigue than those who didn’t.”

TOO MUCH DOWN TIME?

In reporting his experience with kidney failure, Don Davis suggests that a three-week layoff from running before his 100K race might have contributed to his kidney failure. I had had a similar three-week layoff and asked Dr. Halterman if he thought it was a factor. He didn’t think so, feeling that three weeks simply isn’t long enough for a well-trained athlete to become detrained to the point of developing rhabdo or ARF. There are certainly examples, such as the 35 prisoners mentioned earlier, of untrained individuals who exert themselves beyond their limits and pay with rhabdo. But there are as many instances of well-trained, elite athletes who have developed rhabdomyolysis. The researchers who conducted the study on the 35 prisoners concluded that “reports of exercise-induced rhabdomyolysis in professional athletes support our experience that neither the amount of exercise nor the level of training appears to be a reliable predictor for the development of rhabdo.’”*

Nonetheless, whether in the well-trained or poorly trained athlete, damage occurs when he or she pushes beyond a certain limit. “The athlete whose competitive performance exceeds the energy expenditure to which he or she has trained will release myoglobin and so be predisposed to the risks of muscle

injury.”°

What does seem to have a measur- ath Annual i able effect is intensity. I believe I did the greatest amount of muscle dam-_ || ®>* CC RES 7) age during the last hour of my race. I ——_ AT ran hardest when my reserves were at SSS 000 3 their lowest. A study of 25 athletes in Sunriver Resort, Oregon the 1982 Savannah Triathlon would peaful courecs pou a bear this out. The study showed el- \ sitiilever saperiencel / G@ evated myoglobin and CPK levels in all of the participants. When the myo- x globin levels were compared to fin- > ishing times, “an inverse relationship =} between average myoglobin and fin- Rose | LOO =) ish times” was found.!° In other words, Reenaonoal Seats _ the fastestracers had the highest myo- |e Me tier eenie G06 hel btkensth globin levels. The fact that the slower racers were out there longer and had Rae SeeRTeceorn lower levels seems to indicate that the emelt intensity of the effort is more impor-_ || @@sPorts@rececenter.com tant than the duration, though both eee are undoubtedly significant. Beeverton, OR 37005

Stephanie Ehret BLOW UP, BREAK DOWN @® 59

The well-documented role of NSAIDs in kidney failure is twofold. Not only do NSAIDs allow the athlete to push harder and for longer periods, thus increasing the destruction of skeletal muscle, but they also inhibit the ability of prostaglandins, hormones that normalize blood flow, to do their job of protecting the kidneys. “Adangerous amountcan be very little,” believes Dr. Halterman. He describes the case of a fireman undertaking a training exercise in which he carried heavy equipment up and down stairs. When the fireman finished, exhausted and sore, he took two ibuprofen, which was all it took to send him into renal failure. “In my opinion,” says Halterman, “runners should never take NSAIDs during high levels of exertion.”

After the race, I was concerned that I might have a predisposition to rhabdo orhigh CPK. While Dr. Halterman thought that possibility unlikely, Tim Noakes, in an article about the effects of exercise on enzymatic activity “found a 50-fold difference in postrace CPK in healthy and equally trained athletes running the same 90K ultra.” This variability would indicate that some individuals, for whatever reason, are more likely to have elevated CPK levels than others. Among those who might be predisposed to higher levels, Noakes believes, are men and the untrained.!!

Dr. Dana Devine, chair of pathology at Midwestern University, suggests that several congenital disorders exist that may predispose individuals to developing exercise-induced rhabdo. Among them are glycogen storage diseases that “result from deficiencies in enzymes required to turn muscle glycogen into glucose needed during exercise.” These disorders are extremely rare.

SYMPTOMS AND WARNING SIGNS OF RHABDOMYOLYSIS AND ARF

Rhabdomyolysis and kidney failure are difficult to predict. There are warning signs, but they are not clear cut. The medical journals I consulted put forth an array of symptoms: muscle pain, cramps, weakness, stiffness, confusion, pallor, and so on. How many ultrarunners have finished a long race without experiencing some if not all of those symptoms?

Rhabdo can also be asymptomatic. The primary symptom I felt after the race was extreme nausea. During the race, I experienced no symptoms beyond what one might expect to feel during an ultra.

A widely recognized indication of potential kidney failure is dark urine. But even that can be difficult to detect and/or misleading. It’s particularly difficult for women to determine the color of their urine when urinating outdoors, especially at night. Additionally, factors like dehydration or repetitive trauma to the kidneys from running can cause dark urine. “Hemoglobin as

well as myoglobin,” says Jordan, “will turn urine a dark color.” Dr. Halterman makes the distinction between red and “Coca Cola- or coffee-colored urine.” The former usually indicates blood and the latter myoglobin. Both are toxic to the kidneys.

The inability to urinate within 24 hours after a long race might also be a possible prelude to kidney failure. In Lore of Running, Tim Noakes warns: “The wise athlete will recognize the seriousness of this sign and will immediately report to the nearest hospital that has a specialized unit for the treatment of kidney failure . .. otherwise [he] is likely to start feeling rather ill 36 to 48 hours after the race.”!?

The delayed onset of symptoms is also described in the article on the exercise-induced rhabdo in the 35 prisoners. The authors describe a situation in which the athlete rehydrates and begins to feel better only to have the symptoms return with a vengeance in the next 12 to 24 hours. This lapse in time before getting treatment could mean the difference between uncomplicated rhabdomyolysis and kidney failure. The same article cites a study of two groups of patients with similar degrees of various forms of rhabdo. One group is treated within six hours, the other group after six hours. Both groups were treated with bicarbonate diuresis, which increases the solubility of myoglobin. In the first group none developed ARF. In the second group, they all did!’°

HOW YOU CAN AVOID RHABDO

There are no guarantees, but with a few precautions ultrarunners can minimize their chances of developing rhabdo and/or ARF. Every medical professional I talked to emphasized the importance of hydration during and after arace. While runners may never be fully hydrated, they must try to be. Hydration should continue after the race with sports drinks, not water, in order to avoid hyponatremia, a deficiency of sodium in the blood that can be caused by ingesting too much water. Rehydration can decrease the risk of ARF.”

Always adapt your race strategy to the conditions of the race on any particular day: temperature, terrain, and your own physical state. Don’t push as hard if you’re not acclimatized to the conditions. If you’re a competitive athlete, push hardest in the middle of the race, when you’re warmed up, and not at the end, when your reserves are low and the likelihood of muscle damage is increased. If you have any of the symptoms or warning signs for rhabdo or kidney failure, or if you simply feel worse than you normally would after an ultra, seek treatment immediately—far better to get fat from intravenous fluids than to develop ARF. And, finally, carefully consider the potential peril of using NSAIDs during long runs.

LITTLE IS KNOWN

In researching this article, I was surprised how little we really know about rhabdomyolysis and ARF regarding ultrarunning and other forms of extreme athletic exertion. Much of the available information is speculative and is based on the study of disease rather than of health and pushing the boundaries of our understanding of health and longevity. As Dr. Halterman says, “You folks {ultrarunners] are really pushing the frontier in terms of what we know.” And, because it is nearly impossible for medical researchers to recreate the conditions of an ultra in a scientific lab, our races must serve as laboratories and we the guinea pigs.

Because so little is known, doctors are virtually obligated to treat ultrarunners with rhabdomyolysis as aggressively as they might a patient with a serious disease exhibiting similar symptoms. It’s the runner’s responsibility to educate the physician about the nature of exercise-induced rhabdomyolysis. As Andy Lovy has said, “It will take a while for doctors treating diseases to understand that healthy bodies doing maximum but healthy things have findings outside of the ‘normal’ range.” As an example, Andy noted that when the lab results of sodium in his blood after a race were shown to a pathologist, “The pathologist looked in wonder, and then said, 7 ‘What did the autopsy show?’”

My story has sparkeda lively philosophical debate among friends and other ultrarunners. One pole maintains thatrunning is an essentially senseless endeavor and running yourself to serious injury is not only stupid but even unethical as taxpayers incur a portion of those hospital bills. The other pole supports the theory of risk and reward and the belief that running is a lifeenhancing endeavor. As in all

Stephanie Ehret had a complete recovery, finished second in the 1999 Leadville 100, and (shown here) returned to win the 1999-2000 Across the Years 24-Hour Track Run.

‘COURTESY OF STEPHANIE EHRET

ventures, an individual must take some risk to obtain the personal growth and enlightenment that it brings. While I don’t take what happened to me lightly, I’m firmly rooted in the second camp. As my husband says, “It’s too bad bodies don’t come with tachometers so you know when you’re hitting that redline!” But they don’t. Sometimes we just have to take a leap of faith, or a few hundred thousand shuffling steps, and hope we don’t blow a gasket in the process.

For me, ultrarunning is a microcosm of life itself: It contains the drama, the

struggle, the joy, and the redemption that makes life worth living. It brings about the best in the human spirit. At Across the Years, I learned that it sure as hell isn’t a good way to lose weight!

REFERENCES

Noakes, T. (1987). Effect of Exercise on Serum Enzyme Activities in Humans. Sports Medicine Journal, July-August; (4):245-267.

Sinert, R., Kohl, L., Rainone, T., & Scalea, T. (1994). Exercise-Induced Rhabdomyolysis. Annals of Emergency Medicine (23):1301-1306. Communication with Dana Devine, DO, Chair of Pathology at Midwestern University.

Sinert, R., Kohl, L., Rainone, T., & Scalea, T. (1994). Exercise-Induced Rhabdomyolysis. Annals of Emergency Medicine (23):1301-1306.

Davis, D., (1995). “Kidney Failure and Ultrarunning.”

Thomas, B. & Motley, C. (1984). Myoglobinemia and Endurance Exercise: A Study of Twenty-Five Participants in a Triathlon Competition. The American Journal of Sports Medicine Vol. 2, No. 2.

Sinert, R., Kohl, L., Rainone, T., & Scalea, T. (1994). Exercise-Induced Rhabdomyolysis. Annals of Emergency Medicine (23):1305.

Tbid: 1306.

9. Thomas, B. & Motley, C. (1984). Myoglobinemia and Endurance Exercise: A

10. ll.

Study of Twenty-Five Participants in a Triathlon Competition. The American Journal of Sports Medicine Vol. 2, No. 2: 116.

Ibid: 114.

Noakes, T. (1987). Effect of Exercise on Serum Enzyme Activities in Humans. Sports Medicine Journal, July-August; (4):245-267.

Noakes, T. (1991). Lore of Running: Discover the Science and Spirit of Running, Champaign, IL: Leisure Press, pp. 690.

Sinert, R., Kohl, L., Rainone, T., & Scalea, T. (1994). Exercise-Induced Rhabdomyolysis. Annals of Emergency Medicine (23):1301-1306.

Seedat, Y., Aboo, N., Naicker, S., & Parsoo, I. (1989-1990). Acute Renal Failure in the “Comrades Marathon” Runners. Renal Failure 11 (4):209- F 212.

Stephanie Ehret BLOW UP, BREAK DOWN @® 63

Fe BEAT YOUR PERSONAL BEST

The Running Times Guide to Breakthrough Running is a one-of-akind collection of many of the world’s top running experts who provide their advice and insights so you can make your own personal breakthrough. Inside you’ll find instruction on every aspect of training, racing, and recovering to help you run faster, longer, and stronger— all while enjoying your runs like never before.

Programs and workouts are included, which you can customize to break through your performance plateaus, plus injury prevention strategies, specific guidelines for nutrition and hydration, and much more. No matter what your running goals are, turn to the expert advice in The Running Times Guide to Breakthrough Running to achieve a new level in your performance.

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MARATHON

Track Time

The Benefits of a Regular Track Session Can’t Be Overstated.

BY DAVE KROMER

OOKING BACK at my college running days in the mid-1970s, the memories of doing workouts on the track emerge with crystal clarity. At that time, I was lucky enough to be coached by Bob Sevene, a genuine track and field fanatic. Over the course of the years I spent under his guidance, my appreciation for the benefits of including the track in my weekly training schedule was greatly enhanced.

The achievements of Sev’s teams were due to a large extent to his challenging track workouts. Not only were there improvements in our personal bests in track and cross-country, but our road racing times improved dramatically as well. The key was not excessive amounts of natural ability but that we had the motivation necessary to follow the coach’s plans.

Several decades later, speed work on the track is recognized as a common staple in many a marathon runner’s diet. Although there are numerous approaches to this form of training with a number of variables involved, the benefits are quite clear. What follows are a few of the many good reasons to get thee to a track.

A REST FROM THE ROADS

Whether you’re a competitive runner or a recreational runner, you can use a break from the wear and tear of successive days of training on the roads. The track offers a kinder and gentler running surface. It can provide you with sanctuary from the distractions of stressed-out motorists and other obstacles you encounter while training on the roads.

Hitting the track for a speed session once a week or so can be refreshing and can add a dynamic new element to your training mix. You might even want to

Aweekly track session offers a break from the wear and tear of successive days of training on the roads.

consider leaving your clunky training shoes behind and putting on some lighterweight trainers or racing shoes for your excursions to the track.

CONTROLLED CONDITIONS

Working out on the track allows you the opportunity to get in a high-quality speed workout under controlled conditions on a level playing field where distances are correct and intervals and rest periods can be timed and monitored accurately. Although trail running, Fartlek sessions, and tempo runs on the roads certainly have their place, there may be hills and valleys, intersections and traffic problems, varying terrains, and measurement discrepancies that can make it difficult for you to assess your true level of conditioning. On the track, the clock and the distance never lie.

COACHING CONTACT

The track can provide the perfect environment for interaction with your coach or mentor. Your coach can give you some good, sound advice on how to improve yourrunning, assist you with implementing a plan, monitor your progress, and give you some encouragement and moral support. The significance of the relationship between coach and athlete cannot be overstated. I can say from my

own experience that with the right chemistry you may find yourself motivated to succeed almost as much for your coach as for yourself. I’m sure many runners out there remember their high school, college, or running club coaches and agree with me in this regard.

RAISING THE BAR

A direct correlation exists between getting faster and your capacity to raise the bar and push yourself to higher thresholds of endurance in training. With this goal in mind, the track can be a perfect environment to help you gradually get used to running at a faster pace. Although you may feel awkward at first, once you’ve gotten comfortable with things and have a few workouts under your belt, it’s surprising how quickly you can learn how to push yourself toward challenging goals that are within your grasp.

By completing workouts on the track that acclimate you to running at race pace or faster, combined with strength work on the roads and trails, you may reach the point where your targeted marathon race pace feels more like cruising (as it should if you’re really ready to race).

IMPACT ON FORM

There are usually differences in your posture and form when running on the roads versus running on the track. Speed workouts on the track can influence you, by necessity, to clean up your form and run more smoothly and with more biomechanical efficiency.

As you get stronger, you may feel yourself smoothing out your arm motion, lifting your knees slightly higher, or using different muscles from the ones you use in your road or trail training. This influence on the efficiency of your overall running form can have a positive impact on your training and racing at any distance, all the way up to the ultramarathon.

Speed workouts on the track will help you run more smoothly and make you more biomechanically sound.

CONFIDENCE BOOSTER

Certainly, one way to analyze your fitness level is to consider it in terms of the times you’ ve recorded over specific courses on the roads or trails. However, if most of your training is done at similar distances and paces, there may be times when it’s tough to assess your true level of fitness and confirm that you ’re really in top form.

Incorporating track workouts into your weekly training schedule gives you a great means of both improving your level of fitness and confirming that you’re really at your optimal level of fitness when race day arrives. By completing speed sessions on the track at race pace or faster, you’ II know that you’re ready to race. Seeing yourself running at a faster pace than you’re used to can help you believe and visualize that a personal best is on the horizon.

RACING TACTICS

The track can help you prepare for some of the factors you’ Il face on race day. The experience of running ina tight pack ata fast pace on the track can help you develop your tactical racing skills.

After a few sessions on the track, do you feel more comfortable leading the way, or do you prefer tucking yourself into the back of the pack? Having gone out too slowly on the first lap of an interval, how do you feel about having to shift gears to pick things up in order to get the pace back on track? In this situation you’ ve got the perfect opportunity to develop your crisis management skills, a key element of long-distance running. Front running, learning to draft off others, and surging are elements of racing for which the track is a perfect testing ground.

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TEAM BUILDING

Although important in all forms of training, teamwork is an essential ingredient of running on the track. Sharing lead responsibilities and running together in a pack are typical characteristics of speed workouts on the track. Ideally, in this environment you’ll find yourself working with your teammates and motivating each other to complete workouts that you might never have been able to accomplish on your own. Abond that develops among teammates working together can be atremendous advantage when race day arrives, particularly in the longer distances or in events where team scoring is involved.

HANDLE WITH CARE

Yes, you can derive great benefits from incorporating track workouts into your weekly training schedule, but because of the increased level of intensity and that you may be stressing different muscle groups from those associated with your road work and other forms of training, you’ II need to exercise caution to avoid injury. Remember to warm up, cool down, and stretch; be careful not to overdo your workout.

LAST BUT NOT LEAST

A major factor for success on the track is finding other runners to share the experience. Check out the local running clubs in your area. Scan the regional running magazines. Here in Boston, a connection can easily be made by contacting the local USATF or RRCA office for a comprehensive listing of all the clubs in the area. Chances are you’ ve got similar options for making a

connection in your city. Do it. As beneficial as track work can be for Bs your training, a partner to train with makes it even better. ory

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A Run Between Two Oceans

South Africa Has the Scenery, Diamonds, Wine, and Another Ultra Besides Comrades.

LAA BY MICHAEL BRANDT

Mis PEOPLE consider Cape Town one of the most beautiful and isolated cities in the world. The city sits on a peninsula that extends southward with a mountain ridge on its back that descends sharply to the two oceans that border it: the cold Atlantic and the warm Indian.

Located on the southern tip of the vast continent of Africa, the region is dominated by renowned vineyards and pristine beaches, and is cradled by the steep slopes of the spectacular Table Mountain, Devil’s Peak, Lion’s Head, and Signal Hill. Cape Town is an emerging world playground for adults with youthful inclinations, and the city hosts an exceptional, well-organized ultramarathon.

Cape Town was the first European settlement in South Africa, founded by Jan van Riebeeck in 1652. Van Riebeeck was an official of the Dutch East India Company, and the city he founded is today a major seaport, boasting a warm Mediterranean climate with dry summers and cooler, wet winters. The Cape Peninsula is the convergence point of the two aforementioned wondrous bodies of water: the Atlantic and Indian oceans. From this coincidence of geography, the Two Oceans Marathon was born in 1969.

TO THE ENDS OF THE EARTH: AN AFRICAN ADVENTURE

Our journey began at Miami Airport, where a small group of nine stalwarts met at the South African Airline counter, some for the first time. Thom Gilligan of Marathon Tours had assembled the group and made all the travel arrangements. The ages and experience levels of our group varied greatly. For at least one, it would be atest of stamina and commitments, for this was her first ultramarathon.

Picturesque Chapman’s Peak (with the sea below) at 32K of the Two Oceans Marathon.

For veteran runner Brent Weigner, a49-yearold teacher from Wyoming, this was old hat: it would be his 89th marathon and make him the first person to run an ultra on every continent in the world—and that inamere seven-month period.

For Knox White, it would be his 47th marathon and sixth continent. A61-year-old retired entrepreneur from Arkansas, Knox enjoys collecting antiques with his wife Judi.

For most adventure distance runners, going to a foreign location to run a marathon or an ultra is a social event, like going to summer camp as a kid. Seven members of our group, for example, were “Arctic warriors” —veterans of the Antarctica Marathon, a test of endurance and the inner self against nature’s worst elements. Three of the group were “Polar Pacers” who had completed the famed and now defunct Nanisivik Marathon, considered the toughest marathon in the world. The Two Oceans Marathon would be like a vacation for some of our group; for others, it was the adventure of a lifetime.

We boarded our South African Airline’s nonstop flight from Miami to Cape Town. Our flight would skirt the Caribbean Islands along the eastern seaboard of South America to Ponta do Calcanhar, Brazil, and then over the South Atlantic Ocean to Cape Town. Total flight time would be just under 14 hours. In our more global world, we needed only a passport—no visas for American citizens.

‘SHAWN BENJAMIN PHOTOGRAPHY

Penthouse Tours, a South African travel company, met us at the airport and would serve as our liaison while we were in their country. Our first indication we were in a foreign country came as soon as we left the airport as we drove past road signs written in both English and Afrikaans.

Our hotel was a short hop from the airport. It was impossible to miss the contrasting residences along the road: modern residential areas contrasted to shanties made even more incongruous by high-rise buildings silhouetting the skyline.

Cape Town also serves as the legislative capital of the country and features a diversity of cultures, mixing Europeans, Indians, and Africans. In nearby Langebaan Lagoon, fossilized footsteps dating back 117,000 years have been discovered.

The Hotel Commodore, a four-star hotel builtin 1997, is situated in alovely area by the Victoria and Alfred Waterfront, overlooking Table Bay. The hotel is priced reasonably, due to the strong dollar against the rand (the South African currency), which during our visit was at a rate of six rands to one U.S. dollar.

The hotel doormen and bellboys wear traditional, blue naval-style uniforms. The view from our balcony was a panorama of Table Bay Harbour and ominous Table Mountain itself.

We spent the afternoon in a leisurely run and then a walk down to the Victoria and Alfred Waterfront, where Knox and Judi and [had a beer at Mitchell’s Brewery and Scottish Ale House. It was a delightful introduction to the treasures of Cape Town. The Victoria and Alfred Waterfront consists of museums, boat rides, an Imax Theater, shopping, and restaurants with meals from traditional to exotic fare such as ostrich, emu, and impala.

Later, Penthouse Tours drove us to the marathon expo at the University of Cape Town’s Indoor Expo Complex, where we picked up our marathon packets and ChampionChips. The expo was very well organized—a professional showcase of running clothing, health and fitness equipment, and memorabilia. The enormity of the expo gave us an indication of the enormity of the race: more than 8,000 athletes, with participants from 36 countries, including 22 Americans. If the expo was a preview to the race, it was going to be exciting. We learned that 28 runners would celebrate their birthday on the course. This was also the 10th anniversary of the Good Friday Marathon, a special Friday running of the race for those who, because of religious convictions, could not compete in the Two Oceans Marathon on Saturday.

When we returned to our hotel, we were pleasantly surprised to find from our balcony an excellent view of Chinese fireworks. We were in town during a two-week pyrotechnic competition between nine countries, and tonight was China’s chance to shine.

SALUBRIOUS MEDITERRANEAN CLIMATE

The next day, April Fool’s Day, was our first full day in Cape Town. We were greeted by a welcoming sun and a dry breeze blowing gently off Table Bay. We would spend the next several days touring Cape Town and the Western Province. The city tour included a visit to 3,280-foot Table Mountain. For a fee of R60, you ascend by gondola to the mountain, enjoying breathtaking views of the city below. Once on top, you can stroll timeworn paths while examining unique flora and the cuddly rock dassie, amember of the hyrux family. The tour also includes the Kirstenbosh Botanical Gardens, Signal Hill, Bay Malay Quarter, and the Castle of Good Hope.

Our next stop was Robben (which means “seals”) Island, which can be reached by boat from the waterfront: price of R100. Formerly a high-security prison, which until recently included political prisoners, the island held many of the leaders of the African National Congress Party (ANC), including Nelson Mandela. It has now been decommissioned and serves as a national museum. Dubbed the “University” by the ANC prisoners, it is now one of the major historical sites in South Africa.

It was election time in South Africa and signs were posted on walls, buses, and telephone poles. The political climate had changed since the election of Nelson Mandela as president in 1994. Mandela has brought freedom to the people and an equitable economic system. South Africa had just held its second free presidential election in June. The ANC, the dominant political party, elected Thabo Mbeki, 56, to replace Mandela, now 80. Mbeki’s focus will be on the economy and crime; the former is low and the latter is high. No one in South Africa is immune to crime, although by exercising reasonable judgment in Cape Town, we felt safe. We checked on places to avoid and thus were saved from any situations that might have placed us in harm’s way. Our group did not at any time feel threatened. Also, it is not necessary to take along large sums of money, as ATMs are plentiful, and credit cards are widely accepted.

We soon learned that South Africa is rich in history. It was first settled by the Bantu around a.p. 300, then the Portuguese arrived in 1498, followed by the British in 1814. The Dutch arrived in Cape Town in 1652. Diamonds were discovered around 1867, and the war for domination was ordained.

APPARITIONS OF WAGNER’S FLYING DUTCHMAN

On Friday, most of our group took a full-day tour of the peninsula, Hout Bay, Mariner’s Wharf Harbour, with a boat trip to Seal Island thrown in.

The driver, a very likable fellow whose father has run 10 Two Oceans Marathons, adopted our group and added a drive over most of the race course.

Getting There

ANY INTERNATIONAL carriers serve Cape Town. South African Airlines

flies from Toronto, New York, and Miami directly to Cape Town. For folks on the West Coast, flying some of the Asian routes may be even less expensive than flying from the East Coast.

Visas

Visas are not required for U.S. citizens visiting South Africa for less than 90 days. You do need a valid U.S. passport. For longer stays, consult the South African Embassy at 3051 Massachusetts Ave. NW, Washington, DC 20008, 202/232-4400 or fax 202/265-1607.

GuIDEBOOKS

Lonely Planet offers two great books packed with vital information: Cape Town is one and the other is South Africa, Lesotho and Swaziland. Lonely Planet can be reached at 150 Linden St., Oakland, CA 94607, 510/893-8555 or fax 510/893-8563.

Tour OPERATORS

We used Thom Gilligan’s Marathon Tours & Travel (108 Main St., Boston, MA 02129, 800/444-4097, fax 617/242-7686) and were quite satisfied; the package tour was economical, and Marathon Tours can take care of extended needs inside South Africa or to neighboring countries.

TRAVEL AGENTS IN SOUTH AFRICA

ImporTANT WEs sITES

Some helpful Web sites include . . .

www.marathontour.com

www. twooceansmarathon.org.za www. ilink.co.za/travpent

www. lonelyplanet.com

It gave us a preview of what was yet to come and a heads-up on the course’s characteristics. We cheered on the Friday marathon runners as they struggled up the long, hot, dry climb to the top of Constantia Nek. Our tour then proceeded to Boulders (near Simonstad), where there is a colony of Jackass penguins. Then it was on to the Cape of Good Hope, a nature reserve flush with baboons intent on grabbing at your pants pockets, looking for food. We walked out to the lighthouse and gazed southward over the ocean, hoping for a glimpse of the legendary Flying Dutchman.

Brent, on the other hand, took the opportunity to travel to False Bay to go sharking, a relatively new sporting event in South Africa. Shark Alley is where the world’s great sea predators can be experienced up close. For a mere R100, a thrill seeker is placed in a steel cage and lowered into the shark-infested waters. Brent survived the razor-sharp teeth, single dorsal fins, and the dead stare of the marauding sharks and notched one more incredible memory for his scrapbook.

ADRENALIZED MARATHON JUNKIES TAKE ON 56K

On race day, more than 8,000 hardy souls lined up at 6:00 a.m. on the main road in Newlands near the rugby grounds for the 30th Two Oceans Marathon. In the sultry air, the television cameras peered like roving sharks, lights burned away the darkness, and spectators wished the best to their running heroes. The adrenaline made the air seem even closer and heavier.

The runners and spectators began counting down to the start, and the excitement rose like a rocket. The swiftest were no doubt already looking toward the finish at the University of Cape Town and perhaps one of the gold medals awarded to the first 10 finishers. Some were probably thinking of the possibility of breaking Thompson Magawana’s 1988 course record of 3:03:44. The rest of us were content to think in terms of more modest medals: silver, bronze, or blue. Entrants had had to run a marathon in under 4:30 to qualify. A roar from the crowd accompanied the start, and the front of the pack rushed off.

The first segment of the race is flat as the course heads toward the first ocean (the Indian) at False Bay, some 15K away. It cuts across the Cape Peninsula and leads toward Neptune’s Corner and the first sight of the Indian Ocean.

As the sun crested the eastern horizon, runners in the pack chatted about the weather as they rolled along. The local runners took pains to talk to and encourage the foreign runners, easily identified by the word “overseas” on their bib.

The course skirted the Indian Ocean before turning inland at Fish Hoek Bay. The local citizens really get into the race, lining most of the course, where they pass out water, PowerAde, and Coca Cola (one of the major sponsors of the race).

As the rolling mob of runners crossed the peninsula toward Noordhook, the halfway point, the temperature continued to rise. Conversations, which had been animated, muted now with the rising temperature and the 9K uphill to

SHAWN BENJAMIN PHOTOGRAPHY

Bruce Fordyce (nine-time Comrades Marathon winner) leading his shongololo into Hout Bay (38K), raising money for charity. Six men ran in this “worm.”

Chapman’s Peak. Once up the hill, runners were greeted by the scenic turquoise waters of the little village of Hout Bay below, the Atlantic Ocean gently lapping the shore. After peaking, the course drops to Hout Bay and turns inland, coursing between Tokai Forest and a mountain range known as Twelve Apostles.

This is followed by the steepest portion of the course, Constantia Nek, which is four kilometers long. The cruel uphill managed to take its toll on the tiring runners as they entered an exercise-induced daze. Fortunately, a reward waits at the end of the uphill, as the course enters the loveliest sections of Cape Town. Then it runs past the Kirstenbosh Botanical Gardens to Rhodes Drive and the final climb up Union Avenue to the finish at the main sports field of the University of Cape Town.

Although portions of the course are physically and mentally grueling, the race itself is extremely well organized and incredibly scenic. On a 10-point scale, our group rated the course a 9.7.

The winning time was a remarkable 3:11:20, nearly eight minutes off the course record, but still quite impressive. On the women’s side, Angelina Sephooa won, in 3:38:09, for her third consecutive win. The winners received R60,000 each.

SHAWN BENJAMIN PHOTOGRAPHY

Two Oceans participants climbing Constantia Nek, with Hout Bay sand dunes in the background.

AGONY THE FEET—AND THE HEAT

More than 2,000 runners dropped out of the race because of the heat, which soared into the 90s—extreme for the time of year. Similar to Comrades (which has an 11-hour cutoff), the Two Oceans has a cutoff of 6:30. In the wake of the report of the gun signaling the cutoff came a deafening silence. The clock had stopped. Many of the runners approaching the finish area experienced a moment of profound disappointment. One South African runner, a mere 100 feet from the finish when the gun sounded, stopped in total dismay, dazed and staring, fixed, at the now immobile clock. He sat down, took off his shoes, and collapsed back onto the grass.

THE DAY AFTER: WHINE AND WINE

We spent the next several days resting and recovering. We needed no rationalizing to convince ourselves we deserved it. Everyone wore some badge of

SHAWN BENJAMIN PHOTOGRAPHY

Like the famous Comrades Marathon, Two Oceans has a strict time cutoff: 6 hours and 30 minutes, leaving some runners out of time just feet from the finish line.

courage from the race, be it blisters, blackened toenails, sore muscles, or simply screaming quads.

We took the opportunity to tour South Africa’s wine country, where quaint villages dotted the gently rolling hills and lush green valleys were covered by undulant vineyards. The Stellenbosh and Paarl wine regions were originally founded in the late 1600s. The region was settled by French Huguenots, and many of the little towns maintain the old-style Dutch-French architecture. We visited as many wineries as we could fit into the day and found most of the wines reasonably priced. Not unlike Northern California’s wine country, the South African wine region features excellent restaurants, art galleries, and bed and breakfast inns.

When our time ran out, we were reluctant to leave the beauty and hospitality of Cape Town. As our plane rose above Cape Town, we agreed that although we’d left some of ourselves there, we’d brought away much more than we’d come with.

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Warning: Participating in the WhistleStop Marathon & Half-Marathon can be a serious threat to the health of individuals who are not in excellent physical condition. For, and in consideration of, my participation in the WhistleStop Marathon & Half Marathon, | myself, my executors, administrators, heirs, and assignees do hereby release and discharge the Tri-County Corridor Comission, Town of Pilsen, Tri Lakes Timber Campground, Township of Iron River, Chequamegon National Forest, Ashland County, Bayfield County, City of Ashland, Ashland Chamber of Commerce and all sponsors, agencies, subsidiaries, affiliates and benediciaries jointly and severally and hold and waive harmless from and against any and all actions, claims, injuries, demands, liabilities, loss damage or expenses or whatever kind and nature including, but not limited to, attorney fees which at any time may be incurred by reason of my participation in or my preparation for any of the afore said events. | attest and verify that | have full knowledge of the risks involved in this event, and | am physically fitand sufficiently trained to participate. If however, as a result of my participation in WhistleStop Marathon & Half-Marathon, | require medical attention, | hereby give my consent to authorized medical personnel of WhistleStop Marathon to provide such medical care as it is deemed necessary by such authorized personnel, The undersigned grant full permission to any and all foregoing use to his/her likeness, including photographs and videotape for publicity and advertising purposes without compensation,

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My Most Unforgettable Ultramarathon

(And What | Learned From It)

BY RICH LIMACHER

BETH LIMACHER

S ILVERTON, COLORADO, July 9-11, 1999—I can tell you why I’ll never forget this ultramarathon in three little letters: DNF. Yes, that stands for Did Not Finish, and no, I didn’t. What makes this race so memorable is that I’d never not finished arace in my life, dating back to 1988 with my first 10K.

Let me put it into perspective: The Hardrock 100-Mile Endurance Run (HRH) held each July (snow permitting) at Silverton, Colorado, is regarded by most ultramarathoners as the toughest 100-mile trail race in North America, if not the whole world. HRH might be the toughest footrace period, were it not for such other well-known tortures as the Hi-Tec Badwater-to-Mt. Whitney summertime desertrun or that silly impossible thing held every spring in Tennessee knownas “The Barkley Marathons.” But Badwater (onroads) is more than a 100mile race, and Barkley (one 100-mile finisher in its entire history) in effect has no

Rich Limacher munches on a most delicious ham ‘n‘ Swiss at the Telluride Aid Station.

Rich Limacher MY MOST UNFORGETTABLE ULTRAMARATHON ® 83

trail. I’m told you need navigational instruments just to find the Barkley course and then a machete to bushwhack through it. There was also that bit of whimsy and nonsense called the “Nolan’s 14” inaugurated this past August, where competitors climb 14 of Colorado’s peaks over 14,000 feet in 60 hours—not surprisingly, this race had three starters and zero finishers.

Still, you’ ve got to give pause to an ultramarathon that sends you a prerace booklet in which all of the finishers in its seven-year history are listed on just four pages, and many names appear more than once. The Hardrock Hundred began in 1992. My assault occurred in 1999. The 1995 race was canceled because of too much snow (remember, this is July). So mine was the seventh Hardrock actually run, meaning its history when I got the booklet covered six years. At that time HRH boasted only 200 finishers. Pulling out the duplicates, the number of individuals dropped to 118. I, then, aspired to be Mr. 119.

A DIFFERENT BEAST ENTIRELY

More importantly, perhaps, I wanted to be the first person from Illinois to finish the Hardrock Hundred. Overshadowed as I am by all the fabulous runners from Chicago and downstate, not one of them had ever finished this race. Certainly there had been attempts. In fact, the reason I tried it at all was to follow in the footsteps of my coach and mentor, Chuck Bundy, who made his first assault at the 1997 race. Chuck couldn’t finish because of a rather severe leg nerve injury he’d sustained just days before while helping to mark the course.

Two things sobered me up about that injury: (1) What kind of a race are we talking about where you can hurt yourself that badly just by walking and planting little flags? (2) Chuck’s injury was so bad that it also prevented him from entering the race the following year—and the year after that! His injury, by the way, did not come from anything he’d done on his legs. No, he got hurt while sliding down snow on his rear end!

So, besides aiming for some distinction as the first Ilinoisan to finish Hardrock, I also wanted to earn the respect of my coach, who is some 18 years my senior and with whom, during normal training, I can hardly keep up. And it was during our abnormal training this past year that he told me time and again, “Hardrock is a different beast entirely.”

A BUNCH OF CRAZIES RUNNING AROUND IN THEIR UNDERWEAR

My first encounter with this beast came a week before race day. Driving south from Ouray (pronounced yur-RAY), you begin immediately to climb what is known as the “Million Dollar Highway,” so named because of its incredible

cost per mile when it was built, which was back in the days, I suppose, when the average cost per mile was a couple hundred bucks. U.S. Route 550 seems to be an alpine trail all by itself, carved into the edges of incredibly steep mountainsides and rising with amazing twists and turns to a high point of 11,000+ feet halfway to Silverton. And it gave me my first big clue. These were the cliffs I’d be climbing on foot.

My mission to Silverton that Saturday was to volunteer for Charlie Thorn’s fine army of course markers. Chuck Bundy had recommended this emphatically as one of the very best ways to prepare for the race. Charlie’s schedule that day, as published in the prerace booklet, called for marking the sections before and after Virginius Pass.

When I arrived at Charlie’s headquarters, I sadly discovered most of those sections had already been marked and the army had the day off. But Charlie himself, perhaps happy to find fresh blood on his doorstep, suggested we could do other trail work if I was willing, which I was, but first we had to go for breakfast. I was willing to do that, too.

Sometime during breakfast Charlie looked around the café at all the sedentary, overweight locals and commented on what he believed their opinion was of the Hardrock Hundred. “They think,” he said, “we’re just a bunch of crazies running around all night in our underwear.”

We spent the rest of the day clearing the Ice Lake and Hardrock trails north of town. I found myself trying very hard just to keep up with this man hiking up mountains and carrying a chainsaw. He spent the day cutting paths through all the “blow downs” (fallen trees blocking the trail), and I spent the day out of breath.

WHAT’S SO ATTRACTIVE ABOUT GRANT-SWAMP PASS?

Not that weeks and months before Hardrock aren’t sobering enough already, but this year two days prior was especially so. In the Silverton High School gym on Wednesday morning before runners’ check-in, race director Dale Garland and Charlie Thorn’s wife, Andi Kron, held a special memorial service for multiyear finisher Joel Zucker, formerly of New York. Two days after finishing Hardrock his last time, in 1998, Joel died.

The memorial invitation in everyone’s packet told us he died “from an aneurysm that occurred just 36 hours after he completed his third straight Hardrock Hundred run.” Other reports I’d read noted previous medical conditions and high blood pressure—and not the race itself—as major contributors to his untimely death. Any way you viewed it, the presenters at Joel’s memorial service regarded him as a hero. And so did I. He had, after all, finished this monster three times.

Rich Limacher MY MOST UNFORGETTABLE ULTRAMARATHON @® 85

After the ceremony, we were all invited to hike up Grant-Swamp Pass to view the memorial plaque enshrined there by Charlie, Andrea Feucht, and two other mountaineers. I quickly observed how most of the runners immediately disappeared. Not knowing any better, and thinking this hike would help acquaint me with the course, I stuck around for the climb.

Grant-Swamp Pass, let me tell you, is some 13,000 feet straight up. You start out climbing the Ice Lake Trail to the point where all sane backpackers veer off to camp at Ice Lake, and then follow the Hardrock Trail up from there. You end up looking down, far down, at Ice Lake. (So named, I suppose, because it never melts?) Then you turn around and look up, far up, at Grant-Swamp’s peak. That peak is exactly where Joel’s monument has been cemented for all time—at least all time we mortal folk are likely to know. We stalwart climbers were told this was Joel’s favorite spot on the course. We were also told that this monument is truly fitting, because to view it you have to work at it, and Joel presumably would have liked it that way.

One thing I’ll tell you: It’s vandal-proof.

And yes, naturally, the spot is gorgeous: breathtakingly beautiful, in fact, if not deathly hazardous enough to take away your breath permanently. I suddenly knew why most of the other runners remained in town. I was totally

BOB ROSS

Rich hikes up Grant-Swamp Pass before the race to view the Joel Zucker memorial plaque.