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"Covered Bridge" is a Winner

One of our runners, John Koss, ran the Elim Covered Bridge race on June
7 in Palos Heights, and has this report:

The Elim Covered Bridge Run (10 K, 5 K and 2 mile walk) is a good race
and I recommend it to anyone. There were plenty of water stops and the
refreshments afterwards were great. They had pizza and many other kinds
of food - like fruit and bagels and lots to drink. They even had a D.J.
for entertainment. It is also, and most importantly, a very good cause
and all 100% of the money from entry fees goes to Elim which is a school
for the physically and mentally challenged children. This was my first
10 K race and I finished in 39:52 (in the pouring rain).

John Koss

*Thanks for the race report John! I encourage everyone who runs races to
send me a short paragraph on what they though about the race. How much
was the entry? Was is worth it? How was the food? Were there T-shirts?
How was the course? How was the weather? Was it well organized? We will
use your comments to recommend races for our runners to do next year.
Withour your input, this is impossible to do! Send your race comments
to: John Schlueter, Bldg. 200, Rm A185, or send an email to:
schlueter@anchx4.chm.anl.gov*

*John - also wanted to say congratulations on breaking 40 on a day with
less than ideal weather. There are many of us who only dream about a
time like that! Good luck on your triathalon training.*

Sun Shines on Morning Run

Directors Run

Summer Events

We are still planning additional Club runs for later this summer. We
hope to have our Laboratory Director Dean Eastman join us for a
Director's Run in July, and perhaps an after-work, or 'predictor' run in
August. Watch future newsletters for more information. Also under
consideration is the purchase of Argonne Running Club painter's hats.
These hats are comfortable to run in, show your affiliation with our
Club, and would make it easy for us to find each other at races.

Tell Us About Your Races

This is a great time of the year to be running road races. Throughout
the Chicago area there are many to choose from each weekend. We
encourage you to get out and run some of these races over the summer
months. It is a good way to get some exercise, meet people, and provide
a goal to motivate your training.

After you have run one of these races, please write a short paragraph
describing the race. How long was it? How much did it cost? How well it
was organized? How were the refreshments and T-shirts? How many people
ran it? Etc. I would appreciate receiving short summaries of these races
to include in the Newsletter so others in the club can decide which
races they would like to run next year. If you know of good races coming
up, let me know so I can include that information also.

If you have run a race you are proud of, tell us about your results so
we can let people know. Don't feel like you have to be a great runner to
be proud of your time. The most important thing is to run your best and
[enjoy it]{.underline}!

Runners Still Sought for the CDC

The Running Club is still looking for runners to run with us at this
year's Chicago Distance Classic. The race is one of the largest in
Chicago, and has become quite popular over the years. We encourage
anyone who is looking to run a 20 K this year to join us. You do not
have to be a great runner, and it is impossible for your time to hurt
our team score. The slowest times will be dropped. The more runners we
have, the better we will do. This year's race is on Sunday, July 20 at
7:45 AM in Grant Park. Paid up members will get a \$5 discount from the
Running Club, but your entries must be sent to Aziz Uras (RE, Bldg. 208,
2-5847). To encourage students to run, the Running Club will offer
students both a \$5 discount, and free membership in the Argonne Running
Club. To qualify, you must send your entry fee (\$13) to Aziz by July 1.

Madison Marathon

As usual, this year's Madison Marathon was held on the Sunday of
Memorial Day Weekend. This year it was on May 25. Madison is only a 2.5
hour drive from Chicago, so it is one of the closer marathons to Argonne
outside of Cook County. The course was changed slightly from last year,
and is very well laid out. The course begins right outside the Capitol
Building at 7:30 AM. After a very flat 5 miles, the course turns and
runs through a park and then along the shore of Lake Mendota. Near the
ten mile mark, runners enter the campus of the University of Wisconsin,
run past Camp Randall Stadium, and then enter the University Arboretum
at the 19 mile mark. The finish of the race is in Olin Park on Lake
Monona. There are about 1000 runners in the marathon, and many helpful
volunteers along the route. The race was expanded this year to include a
half marathon, a 10 K run, a 5 K run, and a 5 K walk in order to get the
whole community involved.

I ran this marathon last year, and set my PR for a marathon on a cool,
but sunny day. This year the weather was much different. There were
strong north winds which made the run along the lakes rather chilly.
Somehow there was poor organization at the start of the race because the
first 3 water stops were out of cups by the time I got there. By mile
13, I was suffering from a hip injury I had received in a softball game
the week before. It was a rather painful race for me, and I did not run
well, but despite some disappointment about my time, I was very glad to
finish my fifth marathon. As someone yelled to me near mile 25: "The
pain only lasts a day, the glory last a year." Well, in this case, the
pain lasted a little more than a day, but I am already starting to think
about which marathon I want to train for next!

John Schlueter

Super Size Your Fries?

Below is an interesting nutritional report published last spring in
*Science News*:

Marathon runners and other highly trained endurance athletes appear to
perform better after consuming a high-fat diet for several weeks than
after eating their customary carbohydrate-rich, low-fat meals, a new
study reveals.

Peter J. Horvath and his colleagues at the State University of New York
at Buffalo tailored a trio of diets for 25 competitive runners 18 to 53
years old who trained at least 40 miles each week. Each 4-week-long diet
aimed to provide the same total energy, but fat contributed just 16% of
the calories in one diet, 30% of the calories in the second (the
recommended amount for most people today), and a full 45% of the
calories in the last. Each athlete cycled through all three diets, but
13 runners failed to comply fully with the third regiment, complaining
that it was too fatty, even though they gained no weight.

After completing a 4-week diet, each athlete performed a series of
exercise tests. At the end of the two fattier diets, the athletes
increased the amount of time they could run at peak capacity by an
average of 7% - or about 30 seconds. Overall endurance increased 14%,
and exercise-induced muscle fatigue decreased. Moreover, the study found
that runners who consumed the fattiest diet used their stored energy
more efficiently than they did when on the lowest-fat diet.

The body takes weeks to adjust to the new diets - changing where fat is
stored as well as how accessible it is for fueling exercise. Horvath
suspects that a failure to wait for such changes may explain why earlier
studies, often just a few days long, missed the performance advantages
of higher-fat diets.

Jaya T. Venkatraman, also at Buffalo, found that the athlete's immune
systems responded better after the higher-fat diets, increasing their
production of germ-fighting white blood cells and reducing their
generation of inflammatory agents.

Running Shoe Survey

The results of last month's running shoe survey are in. It seems like
there is a wide distribution of the type of running shoe that ANL
runners like to wear. The breakdown is as follows: Nike (2), Saucony
(2), Adidas (2), New Balance (1), Reebok (1), Asics (1). Both Saucony
owners seemed to be very happy with their shoes and indicated that their
next pair would also be Saucony.

The most popular place to buy shoes seemed to be Dick Ponds. I also
bought my last pair of shoes from there, and must say that their prices
are very good, and there salesmen are knowledgeable runners. A second
highly recommended store was Running for Kicks in Palos Heights. Two
runners used Sportmart, and one runner The Competitive Foot.

The amazing fact is that apparently, over 90% of our runners run without
shoes! I could understand this if Argonne were located on the Florida
coast, but on the shores of Lake Michigan? For all you barefoot runners,
I would recommend checking out one of the above shoe stores before
winter sets in!

Inspiration

"I like hills because you can see the top. I know that sounds glib, but
you know that the hill is not going to keep appearing; it's there and
once you get to the top it's behind you, and you feel as though you have
conquered something."

Rob de Castella

Cool Down

We'd like to get an idea about the number and type of races that our
members like to run. Please indicate the number of races of each of the
following distances that you plan to run this year. Send to: John
Schlueter, Bldg. 200, Rm. A185.

\_\_\_\_\_\_ 5 K \_\_\_\_\_\_ 10 K

\_\_\_\_\_\_ 13.1 M \_\_\_\_\_\_ 25 K

\_\_\_\_\_\_ 26.2 M \_\_\_\_\_\_ other (distance = )