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Table of Contents:

• GBTC Relays
• GBTC to host Heart & Sole Road Race
• NER spotlights Amory Rowe
• President's column
• Club happenings
• USATF-NE Road Race Grand Prix Series
• 9th annual Lake Winnepesaukee Relays
• Track Workouts
• City Runs
• GBTC warm-ups
• Race results
• GBTC men: Outstanding performances at N.E. Track Championships
• 7.6 miles up ... The Mt Washington Road Race
• How to beat other runners in the heat
• Member Profiles
• Welcome new members!!
• The athlete's kitchen
• The world's shortest marathon
• GBTC runner's guide
• Membership applications
• Charles River basin changes?
• Personal notes
• Help wanted
• Publication information

GBTC Relays

For over a decade, the GBTC Relays has provided a low-key track and field experience for hundreds of runners-many of whom toed the line for the first time at the Relays. However, over the past years, a high caliber meet has taken form. Stellar performances are occcuring in the same meet that we still call low-key. This year was no different, over 100 hundred athletes took part in the June 4, meet at MIT track. The meet capped the Wednesday evening USATF weekly meets. This year's relays had a great personality, the race of the evening was the "hardly ever run" two mile event, which featured GBTC's own Jesse Darley running in the front until the final lap.

GBTC runners had some excellent finishes, with Jim Pawlicki placing second in the mile in 4:29.9, Bill Newsham finishing 2nd in the 800m in 2:04.6, and Jesse Darley completing the two mile run in 9:37.5 for third place. Dino Konstantopoulos ran a 5:38.4 for third place in the Men's Developmental Mile. David Sullivan's finished in 2:15.7 (11th) in the 800m. Other GBTC performances in the mile were Bill Newsham (4:51.7 - 8th), Chris Hussey (5:01.4 - 11th), Chris Faddis (5:08.4 - 17th), Mike Urquiola (5:13.9 - 18th), and Tom Guerrini (5:30.8 - 20th). In the two mile run, Jim Pawlicki was 8th (10:09.8), Bill Newsham just beat Peter Schworm (9th, 10:16.7 to Peter's 10th, 10:17.7), William Cockerell finished 12th (10:24.0), Brian Hare 16th (10:53.4), and Jim O'Leary 18th (10:54.0).

The relays were the crowd favorite. Establishing a new meet record in the women's 4 x 100 meter relay, the Foxboro high school team lowered the standard by 0.2 seconds to 50.6. Preparing for their state meet, the high school speedsters used precise baton exchanges and great quickness to beat their competition, a boys 4 x 100m relay team, by nearly two seconds. The boys never knew what hit them!

All in all it was a great meet, with first time director Ron Spangler doing a very admiral job.

Thank you to the following volunteers: Karen Crounse, Tom Richardson, Sue Richards, Bruce Bond, Jack Burke, Linda, Chad Nusbaum, Terresa Spangler, Claire McManus, Tony Pallota, Lou Ristano, Russ Miller, Elizabeth Galluscio, Mike, Michelle Parks, Chris Faddis, Mike Urquiola, Bill Durette, Dotty Fine, Jim O'Brien, Harvey Coco, Russ Miller, SteveViatones, Jill Plump.

GBTC to host Heart & Sole Road Race

The seventh edition of the Greater Boston Track Club's Heart & Sole road race will be held this year on August 14, at 7:00 pm. Founded in 1991, the Heart & Sole began as an afternoon 5-miler, held the first Sunday in October. Run throughout deluges of rain, 150 brave runners participated in the inaugral event. There was an increase to 210 runners in 1992, followed by over 300 participants in the next year. The 1993 edition also served as the celebration of the GBTC's 20th anniversary and attracted the founding members of the GBTC, as well as some of the club's earlier notable members such as Bill Rodgers, Greg Myer, Bob Hodge, and coach Bill Squires.

In 1994, the Heart & Sole met stiff competition with the USATF-NE 5-mile road race championship and a dozen other local area races, resulting in a drop in attendance. Our market research showed the 5K distance attracts a more broadly talented group of participants and that in the summer, weeknights are more popular and have less competion from other races. In 1995 the Heart & Sole was reborn as an August weeknight 5K road race.

The Heart & Sole begins and ends at the entrance to the Sheraton Hotel in Needham. The race course begins down the hotel driveway and remains flat until even the most expert runner is challenged to run back up the steep 70 meter hill/ driveway to the finish. The race features 8 age group divisions for men and women, as well as special heart and soul-mate competitions for combined male/female couple's age groups. The Sheraton has been the race's most active and consistent sponsor, hosting the race and the post-race social since its inception and in some years providing funding for race administration. Other notable multi-year sponsors have been the Bose Corporation and Timex. The American Heart Association has been a race beneficiary.

The Heart & Sole 5K Road Race is in a growth stage, and shows a promising increase in the number of entrants. Approximately 300 runners participated in last year's successful race and many commented that they will be back. With continued sponsorship and advertising, the 1997 entries are projected to be over 400. Bring your friends!

NER spotlights Amory Rowe

President's column

As I type this article, my computer adds to the ambient temperature created by the heat and humidity of the day. I reflect back to the winter when I looked forward to getting this weather. However, this is not a "grass is greener" comment! First, there is sunlight in the summer -- much better than the cold, dark winter nights! Second, although oppressive at times, the heat and humidity do feel good in a macabre way. It is a challenge and conquering the challenge is what running is about. Regardless of talent and use of that talent, we should all challenge ourselves in our running. Enjoy the summer! I am not running well at this time. My racing frequency has dropped. The heat, unfortunately, is only a small portion of my problem. Nonetheless, I plan to represent the GBTC in the USATF Road Race Grand Prix and then in the fall cross-country season. I also want to see lots of GBTC faces when I am out there -- men and women. There have been times when I have been one of two or three GBTCers at a Grand Prix event. There have been races when we have flooded the field with GBTC people. When I am running well, both are acceptable. The latter is by far superior. As a young runner, every other runner was a goal for me to beat, with less respect for my talent. More recently I have adopted the "know my own pace and run it" approach regardless of who is around me. At least that's what I say. Even with this approach, I know I am more strongly motivated when I know the person running near me (especially a teammate) and I know my teammates are more motivated when they are pushed by their teammates. So get out there and participate whenever you can.

One way of getting full participation by GBTC teams at the meets is to talk your GBTC running friends (the same applies if your running friends are not club members) into showing up. This starts with the Tuesday night workouts, continues with weekend long or fun runs, and culminates with competitive meets. The Board of Directors has pushed the Road Race Grand Prix this year and plans to field men's and women's teams at each event. We have only had the Stu's 30K, so far. The next event is the July 29, Newburyport 10 Mile race. Please join us!

As long as I am asking for your help, please do four things the remainder of the summer: (1) get in the routine of attending practice on Tuesday nights, (2) provide your services as a volunteer at the Corporate Challenge on July 17, (3) help staff the August 14 GBTC Heart & Soul 5K road race [and ask your corporate public relations person for a cash/merchandise donation to the meet], and (4) hand out three GBTC applications to prospective members of the club.

Another great event, and one of the most fun events of the year, is the Lake Winnipesaukee Relay, on September 20. By the time you read this, you are late in getting your money to your team captain or to Dick Nickerson to reserve your spot. Act quickly! We want to confirm our teams.

Club happenings

Call for volunteers

July 17, 1997
Chase Corporate Challenge

Thirty volunteers are needed to be course marshalls for this huge 3.5 mile road race that runs from the Boston Common to Kenmore Square and back. In previous years, GBTC volunteers have staffed the critical turnaround point in Kenmore Square. Volunteer duties include moving barrels, unrolling rope and chastising runners who try to cut the corner. All this, plus a free Corporate Challenge t-shirt. GBTC gets reimbursed $30 per person up to a maximum of 30 people. If you are interested , contact Bruce Bond @ 617-275-4982 or bebond@compuserve.com. Plan to meet at the Pizzeria Uno in Kenmore Square at 5:30pm.

August 14, 1997
Heart and Sole Road Race

Volunteers are also needed to solicit gift certificates or cash as an award to the competitors. Ask your favorite restaurant or shop to contribute somthing to this race. It doesn't hurt to ask and will contribute significantly to the impression GBTC makes on the runners. All sponsors will be acknowledged at the Awards ceremony. The Sheraton is located at 100 Cabot Street, Needham, Exist 19A off Route 128. If you are able to help out, please call Mike Turmula @ 491-7285. Thank you.

November 2, 1997
GBTC-Noble and Greenough Cross-Country Race

Women's team meeting

About 15 women attended the event, with lots of new faces mixed among the veteran members. Although, there was no business portion to this meeting, it was refreshing and relaxing for the team to get together. Thank you to Bill and Pat Durette for hosting the event!

Next Meeting...

The running season is in full swing with many upcoming Grand Prix events, Lake Winnepesaukee and preparing for the fall Cross Country season. GBTC women runners who have agenda items for the next Women's Team Meeting, feel free to contact one of the Board Members or Bill Durette. The next meeting will be sometime in the fall. Look for an announcement in the next issue of the Wingfoot.

Members night

SEE YOU AUGUST 12th!

Lake Winnipesaukee Relay

Your deposit of $40 (or pay the total cost of $80) was due on June 15 for the Lake Winnipesaukee Relay. The price includes accommodations on September 19th and 20th, a GBTC sponsored dinner on the 20th, and your race entry fee. (See page 4 for more details)

Make checks payable to Greater Boston Track Club and forward to:

USATF-NE Road Race Grand Prix Series

We had a great showing for Stu's 30K, the first event of the Grand Prix Series. Let's try to have even more runners involved in these two runs. Applications are enclosed in this issue of the Wingfoot.

9th annual Lake Winnepesaukee Relays

The relay is an 8-leg, 66-mile race around the lake. It's a great race and one of the most enjoyable times on our social calendar. We would like to field several competitive teams as well as a fun team or two. Spectators, friends and family are also encouraged to join us -- it is a fun time.

The application is enclosed in this issue of the Wingfoot. Send your application to Dick soon. New teams will be formed as soon as he collects 8 applications. Currently the following teams are formed with the listed captains:

As in past years, we will stay at the Samoset Resort Condos in Guilford, NH. We have reserved 5 units. Each unit includes three separate bedrooms and will accommodate at least 8 persons. Directions and other race details will be provided in advance of the race date.

The total cost this year (per athlete participating in the relay) is $80 which includes the application fee, two nights lodging at the resort, and Saturday night's club sponsored dinner. Please send your money as soon as possible. Make checks payable to Greater Boston Track Club and mail to:

With the receipt of your total payment we will assign rooms at Samoset according to your individual requests . First come, first served. If you would like an entire group in a condo, organize it now!

Volunteers are needed to help orchestrate the Saturday evening festivities (food, entertainment, etc.) Please consider helping out as a means of giving something back to the club.

If you have questions or require additional information, please call Dick at (617) 965-3837.

Track Workouts

If you have any questions, call the coaches.

Men's Coach:	Tom Derderian	(617) 846-2902
Women's Coach:	Bill Durette	(617) 484-9262

City Runs

The City Run is offered as an alternative for those members not interested in doing a track workout but still desiring the fellowship of the club. Runs are on the river and through Boston, usually taking 45-65 minutes (moderate pace) and cover 6-8 miles. Afterwards we socialize with pizza and beer at the Thirsty Ear pub.

If you're interested, meet at the MIT outdoor track at 6:45pm. If you have any questions call Susan Richards at (617) 437-6557.

GBTC warm-ups

If we put in a group order ...the whole outfit will cost only $55!!

You'll be looking sharp in these threads and of course go much faster, too.

If you are interested or want more information call Kirsten Keating @ 617-489-7230.

Race results

Johnny Kelly 5 miles

Corrib 5K

Braintree PTO 5K

Milton 10K

Mt. Washington Road Race

Great Lincoln Steeplechase 6.5M Trail Run

Dover Police Chase 5 Mile

Williston Firecracker 5K

Colchester 3 Miles

Burlington Waterfront 10K

Framingham Mini-Meet (400m event)

GBTC men: Outstanding performances at N.E. Track Championships

1800m	15.	Tony Palotta	2:03.69
	16.	Bill Newsham	2:04.60
	17.	David Sullivan	2:16.29
5,000m	21.	Sandeep Patel	19:52.79
10,000m	2.	Jesse Darley	31:22.83
	10.	James Pawlicki	34:42.
	11.	Peter Schworm	35:17.03
	12.	Doug Burdie	36:52.37
	13.	Jim O'Leary	37:33.13
	14.	Brian Hare	38:17.45
1 Mile	18.	Dino Konstantopoulas	5:32.29
	19.	Andy Rogovin	6:07.90

Bay State Games Qualifiers:

Dave Sullivan	800m	2:06.8
Jim Pawlicki	5000m	16:18

(Finals July 18-19 @M.I.T. Track)

7.6 miles up ... The Mt Washington Road Race

The drama began at the base where the temperature was a humid 70-80 degrees. As the 10 am start approached, race announcers updated the current weather conditions at the top. 10 minutes before the start, winds were 55mph with the windchill at 5 degrees on the "top."

I started at the very back of the pack and when the cannon fired I paced myself slowly for the first mile and continued increasing to a target pace of 9.5 - 10 min/mile. It was a warm and humid first few miles with no wind (by virtue of the heavy tree growth that low). Finally, the halfway point was upon me (44:45) which seemed to be a great place to walk a little. I was still able to keep pace with some of the runners. The wind increased on the upper half of the hill as the tree-line diminished with the temp. down to about 50 degrees. I made it to 5 miles in just under 1hr. The visibility decreased to pea soup and by 7 miles I had no one in sight but plenty of runners within a few steps. In the distance I could hear the finish line announcers as the wind lifted me from behind. The last turn was exciting with spectators scattered in the fog but not visible. Then, the last killer of all climbs, 200m to the finish line. I completed the day in 1:35:30. I can't wait until next year! I am hooked.

How to beat other runners in the heat

We are upright, running, tropical apes. You may have thought we are people, but that we are people is only a superficial development in our evolution. Because we are upright, running, tropical apes we have few mechanisms in our bodies to deal with cold. Bears, deer, wolves, cetaceans and other downright animals have fur or fat to insulate them. Cows generate heat to warm themselves as they stand chewing in the pastures, but people, errr, upright, running, tropical apes, cannot stay warm. But if the ambient temperature is above internal body temperature, we upright, running, tropical apes can still run. We have ways that other animals do not have to deal with the heat. In the long run in the heat, we can beat most other animals. Here is how to take competitive advantage of all the mechanisms we have to perform in the heat and beat runners from other clubs who don't know these secrets.

Ah, sweat, sweet sweat....today I ran five miles and evaporated five pounds of sweat. Our younger, faster, high mileage runners run three times as much per day and sweat away 15 pounds of water (double workouts). They are figuratively mobile faucets. At that rate they can sweat their body weight every nine days! Such copious sweating is a good thing. The conventional wisdom tells runners to run in the cool of the evening or to beat the heat by running in the morning. But I say that to train yourself to beat your competition you must join the mad dogs and Englishmen and run under the noonday sun.

To adapt to the heat you will need about ten days of running in the thick of it. You must sweat out your body weight in water in those ten days. This process is not easy or comfortable, but you will adapt while those who stay comfortable will not. So you can beat them.

I want to be clear about one thing. There is no training effect from being dehydrated. You must run in the heat and drink lots of water. You must make your body into a sweat factory. The training effect comes from taking in water and sweating sweat. The process is beneficial. Being down two quarts and dry as a crisp is bad for you. Drinking water and sweating is good. Sweating is good because your body learns how to be more efficient. Your cheap body puts fewer expensive non-water chemicals out with the sweat. Your sweat becomes less salty. Fresh water evaporates faster than salt so produces a more rapid cooling effect. Your sweat glands output more sweat. Thus with training in the heat your sweat becomes copious and pure. Early season sweat is hideous and full of chemicals, but the sweat of the heat-adapted runner is virtually distilled water. When you are heat-fit, salty sweat won't sting your eyes and leave white crusty residues on your black running shorts.

It is okay to race in black. The extra heat absorbed by sunlight on your shirt is tiny compared to the heat generated in your muscles.

Saunas, hot tubs, steam baths, and the beach won't work. You have to teach your body to deal with the heat generated in its own muscles, not ambient heat.

As you adapt to the heat, your skin (the largest organ of your body) changes. The number of capillaries on the surface increases and the amount of blood shunted into them increases to carry the muscle-generated heat away. That is why white people flush pink in the heat. The hairy, swarthier types do the same thing, but you can't see it.

People vary in the mechanisms to dissipate heat. The extremes are the radiator, and the sweaters. The radiators lose heat by putting a lot of hot blood next to the skin. Radiators are the runners whose legs have so many superficial veins that they look like road maps. The heat just shines out of their bodies. Radiators tend to perform relatively better than their competition on hot, humid days. (Caffeine tends to make the capillaries close so is not the preferred pre-race drink on a hot day.) On humid days, sweaters, whose veins are deeper within the muscles, produce lots of sweat but it does not carry away heat because it cannot evaporate into air already filled with water. So some runners will perform well on extremely hot, dry days while not performing well relative to their competition in cooler more humid weather. Learn where you fall within these extremes so you can pace your expectations accordingly.

Heat does slow a runner. But how much does it slow you? It is likely to be hot in Newburyport for everyone, but those who understand their own body's reactions to racing in the heat will be best off. By knowing your body's experience of training in the heat of the day, you1ll put every drop of sweat to its best use.

Where does the water for your sweat come from? It comes from your blood, not your belly. As you dehydrate your blood gets thicker, your heart must work harder, pulse and blood pressure rise. Blood cells with precious oxygen do not get to the mitochrondria. You slow down. Other runners pass you. It is depressing. The defense against your competition in the heat is to be more fit in all ways. At the race. Go to the line carrying a big container of cold water. Do not warm up or jog for 15 minutes before the start of the race. Do spread the cold water on your legs, arms, neck. The intention here is to cool your muscles so they act as a heat sink for the first 10 minutes of the race. (For a 5km this can make a huge difference, for a marathon, little.) When the starter's gun goes up, dump the cold water on your head. Try not to get any in your shoes. If you can keep your head wet, you will not need a hat.

Tactically, on a hot day, contrary to the conventional wisdom, go out fast. You have ten minutes free before the heat builds up. Then slow down a lot and dump more water on your head and rub some on your legs, neck, arms, and head. Some runners will pass you. But you'll get them in the end.

Do not drink water during a race lasting less than 45 minutes. There is not time enough for the water to do you any good before the race is over. You must go to the line full, but not over full. You cannot water load. Some runners will lose iron through sweat, so if you have a history of anemia or are a vegetarian, then perhaps an iron supplement, ferrous sulfate, gluconate, or fumarate may be necessary for the first month. Avoid coffee and tea with meals because they interfere with the absorption of iron. They are also diuretic so leave you awake, but with less water available in your system for sweat. A blood test can tell you if the unusual fatigue you experience after running for a month in the heat is really because of an iron deficiency. Use caution because an excess in supplemental iron intake can have harmful side effects.

The most active ingredient in all the sport-aid drinks is water. Tap water is the best deal (infinitely recycleable) it falls from the sky. Surely some of the water molecules we drink had once passed out of the pores of our ancestors.

Picture yourself, upright in the tall grass with a band of our ancestors on the savannah in the rippling heat of the day. A tawny saber-toothed tiger springs from a ravine. You know you can't outrun the tiger, but you can outrun the other upright, running, tropical apes.

(This article originally appeared as a GBTC e-mail, 6/9/97)

Some excepts from Timothy Hanke's reponse to the e-mail article reprinted above.

Unfortunately I cannot beat anybody even in the cool, so it is unlikely your tips, excellent though they are, will help me beat anybody in the heat.

In 1991 I went through Army Basic Training at Fort Benning, Georgia, a.k.a. "The Home of the Infantry." In my platoon of 50 soldiers I was third-fastest man in our two-mile races. We were there for three months. In the summer. In southern Georgia. Going outside was like stepping out of your spacecraft on some harsh planet where the extreme heat is only exceeded by the extremer humidity. All our green uniforms had broad white streaks. I thought it was some problem with the laundry detergent until someone explained the white streaks were our body salt.

Thank goodness Newburyport was mild last year. I was 33 at Fort Benning but could still outrun most of the young whippersnappers, the 17- and 18-year-olds. Now my old bones and joints can no longer take regular training. I shun the legendary MIT training sessions for fear my fragile joints will explode and my legs fall off, leaving me paraplegic with severely reduced quality of life.

Training alone, I point toward the annual Newburyport 5K race. Since I live in Newburyport honor demands I show up. It will be my only race this year. I will wear the red singlet. I hope the weather is mild.

(Good Luck in the race, Tim. We hope it's cool for you.. eds)

Member Profiles

Jack Burke

A GBTC member for over three years, Jack has been an active participant in cross-country and track. In high school, he played team sports including baseball, football and hockey. He began running on his own in college, as a solitary refuge from his reading-intensive major of English. His first runs were in North Quincy, in the wooded area along the Boston Harbour Island Service Road.

Jack joined GBTC with the intention of running a marathon. Through the guidance of Tom Dederian, and the former men's coach Jon Berit, Jack soon began training for track events instead. Tom's philosophy entails mastering the different stages of track and field before encountering the marathon. As a result, Jack embraced the cross country season as well as indoor track. Through persistence, hard work and Tom's encouragement, Jack ran a 4:51 mile at our indoor meet. Although he has already run two marathons, he looks forward to conquering one at some point with his added running strength.

Despite his track success, Jack's real love is cross country running. Growing up in and around Boston (he has always lived on the red line) has made him appreciate the woods and quiet surroundings. Running with Bruce Bond on his Walden Pond trail runs has awakened his love of trail running even more. He enthusiastically encourages everyone in the club to give cross country a try.

Having just graduated with a Masters from the Harvard School of Education, Jack enjoys working with and teaching kids. Growing up in Quincy, he realizes that his life was different than others in his neighborhood because of his focus on school and learning. He also understands the power of running (and sports, in general) in building self esteem and confidence. He currently helps coach the South Boston Neighborhood House's summer track team, a program for kids aged 5 through 12. He notes that the girls especially excel at distance running, and involving them in track may someday help them avoid inner city problems including drugs and teenage pregnancy. In addition, Jack coaches track and soccer in Weymouth.

Jack has proudly raised his son Chris to appreciate the value of running. At 8 years old, Chris can already run over a mile and is a frequent spectator at his father's races. Chris' primary sport is soccer, but Jack is confident that some of his son's soccer talent can be attributed to training runs with him.

Jack is an inspiring person and will gladly convince any GBTC member to join him in the cross country season. He is eager to share the quiet solitude as well as the challenge of trail running. Feel free to catch up with him either at track (if you can) or somewhere on the red line.

Welcome new members!!

The athlete's kitchen

1997 nutrition news from ACSM
Copyright 1997, Nancy Clark, MS, RD

Each year, the annual convention of the American College of Sports Medicine (ACSM) attracts sports scientists who are eager to share their latest research findings. This year's meeting in Denver was no exception. Here's a look at some of the current sports nutrition news.

• Creatine is the latest ergogenic aid for athletes who do repeated bouts of explosive exercise (football, baseball, basketball). Several researchers reported creatine does indeed enhance strength and power performance. Most athletes who take creatine gain weight, with some gaining more than others. One study suggested a 6.6% increase in thigh muscle volume in 5 of the 6 athletes who took creatine. They also were able to repeatedly work hard and stay strong in a series of six 10-se cond sprints. To date, none of the research has documented detrimental or harmfuleffects from creatine.

• When heat waves strike, the elderly are affected most. Case in point, the three -day Chicago heat wave when 525 people died, of whom 82% were over 60 years of ag e. Why does tolerance to heat decline with age? Many body processes decline with age, including thirst and the kidney's ability to concentrate urine. Dr. Ethan Na del of Yale Univ. proposed the underlying problem is loss of thirst with aging. Reduced thirst contributes to chronic dehydration. This leads to reduced blood volume, reduced blood flow to the heart, reduced transport of blood to the skin, reduced sweating, and poorer heat tolerance. Dr. Nadel encourages active older peopl e to start drinking fluids early and often, regardless of thirst.

• Should athletes take extra vitamin E? Maybe. Several researchers studied the role of Vitamin E as a possible protector against exercise-induced muscle membrane damage. In one study, Israeli soldiers took 800 IUs E per day for 8 weeks. They marched for 50 kilometers (in week #3 of supplemention) and 80 kilometers (in week #8). E offered no protective effect against oxidative damage under the conditions of this study. In a second study at the Gatorade Exercise Physiology Lab, 12 subjects took 1,000 IUs E for one time or for one week and then biked and ran moder- ately hard for 90 minutes. The E offered no apparent benefits on markers of immun e response and muscle damage. A UC-Berkeley study with rats deficient in vitamin E suggests the rats fatigued earlier during prolonged exercise than rats fed E. T he researcher's propose E reduces free-radical damage to muscle membranes and the muscle's ability to contract powerfully.

• Athletes who measure their percent body fat with bio-electrical impedence (BI), be forewarned: hydration affects the measurement. You can gain or lose "fatness" depending on how much water you drink! An East Tenn. State Univ. study with 15 athletes suggests, when they dehydrated by 3% of their normal body weight (4.5 lbs for a 150 lb person), BI reported 2% less fat. When superhydrated 3% above normal body weight, BI reported 2% more fat.

• Always consider any measurement of body fat as just a number, not a truth. Many formulae for calculating body fat are affected by gender, race, and athletic status. If you are having your body fat measured with calipers, choose an experienced measurer; an Indiana Univ. study suggests novice measurers are less reliable than experienced ones. Expect variation among methods; a Dutch study with bodybuild ers reports they were 14.5% fat when measured by underwater weighing, 17.5% fat with calipers, and 17% fat with DXA (a high tech research method).

• You may have seens ads touting the benefits of branched chain amino acid (BCAA) supplementation as a way to delay fatigue. Are the claims valid? Doubtful, according to a Univ. SC study. During 75 minutes of intermittent intense exercise similar to a soccer game, the subjects who took BCAA before exercise performed no better than those who had none. The better fatigue reducer was carbohydrates (sports drinks) before and during exercise.

• Estimating calorie expenditure is easy when you use exercise equipment in the gym. But you may have wondered how many calories you burn when you're backpacking. In a CO State Univ. study, a hiker carrying a 44 lb pack (25% of his body weight) burned about 10 calories per minute when going uphill in the Grand Canyon and a bout 5.5 cals/minute when going down hill. Clearly, expenditure fluctuates according to terrain, air temperature, and hiking speed.

• When high school students ate 200 to 280 calories (3 fat-free fig bars or a candy bar) or nothing, and biked for 75 minutes followed by a 2500m sprint, they finished in 312 seconds (candy bar), 316 seconds (fig bars), an d 328 seconds (nothing). These times were not significantly different, but are noteworthy, given many events are lost by seconds. Even candy is better than no fuel.

• Don't believe all ads. One energy bar's claim to "maximize endurance by enhanci ng fat store utilization" proved false. A Univ. N. IA study showed no differen ces in mobilizing or burning fat related to eating the bar before exercise.

Nancy Clark, MS, RD, an ACSM member, provides private nutrition consultations at Boston-area's SportsMedicine Brookline. Her popular Sports Nutrition Guidebook ($20) and food guide for endurance athletes The NYC Marathon Cookbook ($23) are av ailable by sending a check to Sports Nutrition Materials, 830 Boylston St. #205, Brookline MA 02167.

The world's shortest marathon

I know what you're thinking: All marathons are 26.2 miles (or 42.19 kilometres, if you prefer the metric system) in length, a distance now carved in stone. True, in 490 B.C. the warrior Phidippides ran 22.5 miles, not 26.2, to announce the victory of the Greeks over the Persians in the Battle of Marathon. And in 1896 the first modern Olympic marathon was somewhere about 24 miles. But in 1924 the distance was decreed to be 26.2 miles, 385 yards, at the insistence of the British Olympic Committee (who wished the race to end in front of the King's Box at White City Stadium). And by now everyone's on the bandwagon, right?

More than 73 years after the argument was settled, at least one neighbor south of the Rio Grande is holding out for a considerably shorter distance. I refer to the august Republic of Bolivia. Granted, for most people the name alone conjures up visions of cocaine barons, bad mariachi bands and a populace permanently on siesta. But things change, and Bolivia in 1997 is now a modern country in most respects, except with regard to distance running.

Imagine you've been training for a marathon in some exotic climate for the last six months. You can't wait to get down there, run a great race -- maybe even a p.r. -- and of course, get the all-important fab t-shirt with which to impress your friends upon your return. Who knows? Your exploits may even get a write-up in The Wingfoot!

You check and double-check the flyer. Yep, it clearly states "marathon". The fact that the committee (composed of one chain-smoking impresario and his two sons, none of whom actually run, of course) hasn't bothered to provide you with an official number is a small concern at this point. You expect a huge field of entrants (didn't someone say "thousands"?), maybe even a few of the elite Ecuadorian and Mexican runners. Who knows? The anticipation mounts as race day approaches.

Race day dawns and you arrive at the start in plenty of time. As the start time draws near, it does seem a bit odd that the "many thousands" of expected runners number somewhat less than 1,000. And the crowd.... Well, maybe they're all at the finish line, 26.2 miles hence. Still, there you are, champing at the bit, checking your watch and wondering if maybe you should have applied another pound of sun block after all.

The gun fires and the runners take off. But there's something disconcerting about the way they leave the start. They really take off. Almost as if they were planning to run, say, only half of the distance. Well, what do you care? Let them burn out; you've got plenty of time to catch up and leave them in the dust later. After all, you've got 42.2 kilometres in which to stretch out, right?

The runners don't appear the least bothered by this flagrant violation of a marathon's principle tenet. In fact, they seem bent on running faster as the race progresses. The lead runners hit the 5K mark at under 16:00, an almost impossible pace. And there seem to be, well, a lot of lead runners, too. At the 10K mark someone shouts that the first pack crossed in 32 minutes. And there still seems no end of runners passing you left and right, as you fight the urge to increase your carefully chosen 6:55/minute pace. What is going on here?

At the 15K mark, you hear another runner spurring you on with "Only six more kilometres to go!" You force a smile and say thanks, wondering if he's trying to confuse you or is just dehydrated by the lack of water stops along the way. Suddenly, a terrifying thought takes shape: Six more kilometres? Hmm...that would be, let's see...21 kilometres, which is...a half marathon. A half marathon? A half marathon!!! No, it couldn't be. Surely, a marathon is not 21.2 kilometres, not even here in Bolivia. Surely you did not travel 3400 miles to run a marathon that is in fact not a marathon at all.

In desperation you ask another middle-of-the-pack runner "How much further?" A cheerful "Seis mas, amigo!" is the dreaded reply. Summoning all of your anger in a mad attempt at converting it into energy doesn't help much, as you cross the finish line in 1:24:59, well behind nearly everyone you thought you'd easily overtake. Everyone else seems quite pleased with their times, and well they should: They've turned in excellent performances for a half marathon.

You stumble over to one of the organizers, who, apart from obviously having spent most of the race in a tete-a-tete with a large pitcher of beer, seems a trifle puzzled by your appearance.

"Can I help you?"

"Yes. Could you tell me the official distance of this race, this 'marathon' as it were?"

"You ran it didn't you?"

"Yes, obviously, I did."

"Well, then. It's exactly 21.19 kilometres."

"21.19 kilometres."

"That's right. That's why it's called a marathon."

"When did a marathon become 21.19 kilometres?"

"It's always been that way. What other distance would it be?"

GBTC runner's guide

Let's share some of our favorite places. Together we will create a GBTC Running Guide. Every edition of the Wingfoot, will highlight a new and different place to run. Please follow the format below and send your suggestions to Wingfoot, c/o GBTC, PO Box 183, Back Bay Annex, Boston MA. 02117-0183

Trails at Walden Pond (Concord, MA)
Submitted by Bruce Bond

The trails at Walden Pond are my favorite running location. Although they can be a confusing maze to the first time visitor, repeat visits allows one to piece together individual trails into a continuous run of 2 - 3 hours, without repetition.

The trails actually go beyond Concord into Lincoln and with a typical 90 minute run, individual sections can be explored on consecutive visits providing substantial variety. Surrounding scenery changes from pine forests to open fields, deciduous forests, and areas paralleling the Sudbury River.

Winding left and right, rolling up and down, and regularly gazing at the vegetation and distractions caused by the rustling of squirrels and chirping of birds, while constantly checking your footing for exposed roots and rocks, makes the time pass much faster than when pounding the pavement. The soft, natural footing, alsoreduces leg strain. Cool temperatures in the forest shade during the summer, and protection from the winter's wind enhance the experience. As always, your pace determines if you are absolutely exhausted, simply exhilarated, or somewhere in between. Regardless of pace or distance, when you have finally completed your run, it's down to the pond for a refreshing cool-down! This is a treasured early weekend day run, or a late post-work, week-day excursion.

Directions: To reach Walden Pond, take Route 2 West. At the third light past the Route 2 / Route 128 intersection, take a left onto Route 126. Travel on Route 126 for about three-tenths of a mile, and look for the parking lot entrance on your left. If you approach the pedestrian cross walk on Route 126 and see Walden Pond to your right, you have missed the parking lot. Restrooms are open year-round in the "D" parking lot, farthest to the right. During the summer season (Memorial Day to Labor Day), parking costs $3 per visit. A season pass is $15.

Membership applications

These are newly formatted and recently printed applications. Thanks go to Susan Richards and Kristin Mattocks for preparing them.

Charles River basin changes?

The notices were not well advertised, so we all probably missed them but runners need to make their voices heard! If you want to be on the mailing list, contact

Rick Corsi, MDC project manager:
MDC Planning Office
20 Somerset St.
Boston, MA 02108
Call 617- 727-9693 x263
Fax 617- 727-8301
Email: rcorsi_mdc@state.ma.us or rifcor@aol.com

Ask for the two-page Charles River Master Plan user survey, so your (running) voice can be heard.

Personal notes

Claire McManus

Hi GBTC-ers

Thanks to all who showed up at my fundraiser at Doyle's on June18th - a good time was had by all (I hope) - including the women's coach who absconded with a good sampling of the "raffle-ware."

Thanks to your generosity I raised $1,000. Altogether I have raised $1800 of the $3,000. So thanks again everyone

If you weren't at Doyle's and would like to sponsor me (I am still looking for sponsors, folks!) I would really appreciate it. ANY amount helps... you can send it to me at

C. McManus
34 Carolina Ave #3
Jamaica Plain, MA 02130

(If you send a check .. please make it payable to " The Arthritis Foundation")

Thanks alot! Claire

Ralph Duquette

I don't run much these days, but Lois is again starting. We now have two kids (a boy almost 5 and a girl almost 2) and live in Arlington. May be moving to PA as Lois thinks she may be getting an offer from the US Attorney's office there. Too bad; I just got involved with Marathon fundraising efforts with Children's Hospital (was the running advisor this past year for 100+ runners) and was considering taking my running shoes out of the moth balls. Checked out the GBTC site; pretty good. Also read a few of the past newsletters; you may remember Lois was the Wingfoot editor for a couple of years ('90-92?). Nice to see that Lisa Conboy and Laurie Gavenda are still with the GBTC and seem to be doing well. Saw Jean Smith at the Marathon this year (actually, she saw me first and almost knocked me over trying to get my attention); she was cruising. Give my best to the old folks with the Club.

Ralph is a former member (and coach). His current e-mail address is RunneRalph@aol.com Thu, 19 Jun 1997

Bill Newsham

Jim Rattray

Karen and I are back at it down south in the Tar Heel State. We're involved with a new track club (2 years old) and the club is about to put on its first race -- the Franklin Street Mile. Here's some quick details for anyone who wants to come down and visit us!

Race: Franklin Street Mile
Date: Saturday, September 20, 1997
Place: Franklin Street, Chapel Hill, NC (the main drag through the campus of University of North Carolina)
Time: Age division heats begin at 8:30 a.m. with elite races around 11 a.m.
Prizes: $2,000 cash purse for elites; age group prizes in all categories
Teams: Special team competition
Shirts: To first 250 runners
Other: This race course will be out-and-back and USATF certified; mostly flat but some rolling hills; probably will be lots of folks out cheering; while national USATF does not recognize the road mile as a record, NCUSATF will record the winning times as age group records for the state of North Carolina -- c'mon down and set a record!!!

And we'll buy a round of beer at the local microbrew for any GBTCer who races!

For an application, send me an Email or send a SASE to:

Cardinal Track Club
c/o Fleet Feet Sports
102-A West Main Street
Carrboro, NC 27510

We'd love to see some GBTC singlets in this race!!! -- Jim & Karen

Help wanted

Publication information

The Wingfoot Express a publication of Greater Boston Track Club

Newsletter
Acting Editors in Chief and Publisher	Karen Crounse and Betty Bourret

Board of Directors
President	Bruce Bond	(617) 275-4982
Vice-President	Karen Crounse	(617) 783-9231
Treasurer	Jim O'Brien	(617) 282-5537
Clerk	Sandy Miller	(617) 923-0754
Board Member	Betty Bourret	(617) 397-8553
	Kirsten Keating	(617) 489-7230
	Susan Richards	(617) 437-6557
	Gary Snyder	(617) 536-6797

Event Directors
GBTC Invitational	Jim O'Brien	(617) 282-5337
GBTC Relays	Ron Spangler	(617) 720-2376
Heart and Sole 5K	Mike Turmala	(617) 491-7285

Coaches
Men's	Tom Derderian	(617) 846-2902
Women's	Bill Durette	(617) 484-9262

Club Hotline Number

(617) 499-4844

GBTC Web Page http://www.gbtc.org

The Wingfoot Express is the newsletter of the Greater Boston Track Club. Publication is semi-monthly. Any material submitted for publication will appear at the discretion of the editor. Please send any inquiries or material for publication to: