Question:

Thanks for the info – I guess I’ll have to go back on the market for a sports doc. Sigh… Dan – Hide quoted text — Show quoted text – Muscle "cramp" and "slight tear" may be a continuum of the same problem or injury depending on who you talk to. Muscle cramping may have a lot of different causes, and that may explain why there aren’t a lot of good preventative measures out there. A treatment that works for one may not work for another, etc. The question to have answered is whether or not you had a simple muscle cramp or spasm, or something more serious such as a muscle tear, or other possibility, a partial achilles tendon rupture. Muscle cramping is thought to be either a protective mechanism to prevent injury to a fatigued and weakening muscle (which may explain why we see a lot of them in the football preseason, or with swimming, etc). Dehydration and possibly low blood sodium (hyponatremia) may also cause muscle cramping. If you’re still feeling weak in that leg two weeks after your race, I’d be a little suspicious and have it checked out by either an orthopedist or a good primary care sports medicine physician. Newsgroups: rec.running,rec.sport.triathlon I’m not sure – how do I tell the difference?  I guess I should probably look for a good sports physician to ask. Thanks, Dan Was it a cramp or a "slight" muscle tear.  I had a similar thing happen in a 10K that I hadn’t warmed up for properly.  I initially thought it was a cramp, but i am now almost 100% certain it was a tear.  It led to a host of other problems over the summer, from which I am only now recovered. About 2 weeks ago I was running the Chicago marathon when I experienced a cramp in my left calf muscle.  I still had about 12 miles to go so I stopped to stretch and then hobbled on to the end.  The cramp came back periodically and really slowed my pace over the second half.  Now, I feel basically 100% recovered but when I run I still feel like I don’t have any power in that left calf muscle. So I have a few questions:  What caused this cramp?  What did I do to my calf muscle that has left it feeling so weak?  And what can I do to fix it? In regards to the cramp, I don’t believe it could have been dehydration related because I have run that distance (~14 miles) that fast (7:15 pace) in much hotter conditions without cramping (the Chicago Distance Classic).  But I could be wrong. Advice would be appreciated (especially if it involves going for massage therapy!). Dan — Regards, Dave

Response:

I’m not sure – how do I tell the difference?  I guess I should probably look for a good sports physician to ask. Thanks, Dan – Hide quoted text — Show quoted text – Was it a cramp or a "slight" muscle tear.  I had a similar thing happen in a 10K that I hadn’t warmed up for properly.  I initially thought it was a cramp, but i am now almost 100% certain it was a tear.  It led to a host of other problems over the summer, from which I am only now recovered. About 2 weeks ago I was running the Chicago marathon when I experienced a cramp in my left calf muscle.  I still had about 12 miles to go so I stopped to stretch and then hobbled on to the end.  The cramp came back periodically and really slowed my pace over the second half.  Now, I feel basically 100% recovered but when I run I still feel like I don’t have any power in that left calf muscle. So I have a few questions:  What caused this cramp?  What did I do to my calf muscle that has left it feeling so weak?  And what can I do to fix it? In regards to the cramp, I don’t believe it could have been dehydration related because I have run that distance (~14 miles) that fast (7:15 pace) in much hotter conditions without cramping (the Chicago Distance Classic).  But I could be wrong. Advice would be appreciated (especially if it involves going for massage therapy!). Dan — Regards, Dave

Response:

Muscle "cramp" and "slight tear" may be a continuum of the same problem or injury depending on who you talk to. Muscle cramping may have a lot of different causes, and that may explain why there aren’t a lot of good preventative measures out there. A treatment that works for one may not work for another, etc. The question to have answered is whether or not you had a simple muscle cramp or spasm, or something more serious such as a muscle tear, or other possibility, a partial achilles tendon rupture. Muscle cramping is thought to be either a protective mechanism to prevent injury to a fatigued and weakening muscle (which may explain why we see a lot of them in the football preseason, or with swimming, etc). Dehydration and possibly low blood sodium (hyponatremia) may also cause muscle cramping. If you’re still feeling weak in that leg two weeks after your race, I’d be a little suspicious and have it checked out by either an orthopedist or a good primary care sports medicine physician. – Hide quoted text — Show quoted text – Newsgroups: rec.running,rec.sport.triathlon I’m not sure – how do I tell the difference?  I guess I should probably look for a good sports physician to ask. Thanks, Dan Was it a cramp or a "slight" muscle tear.  I had a similar thing happen in a 10K that I hadn’t warmed up for properly.  I initially thought it was a cramp, but i am now almost 100% certain it was a tear.  It led to a host of other problems over the summer, from which I am only now recovered. About 2 weeks ago I was running the Chicago marathon when I experienced a cramp in my left calf muscle.  I still had about 12 miles to go so I stopped to stretch and then hobbled on to the end.  The cramp came back periodically and really slowed my pace over the second half.  Now, I feel basically 100% recovered but when I run I still feel like I don’t have any power in that left calf muscle. So I have a few questions:  What caused this cramp?  What did I do to my calf muscle that has left it feeling so weak?  And what can I do to fix it? In regards to the cramp, I don’t believe it could have been dehydration related because I have run that distance (~14 miles) that fast (7:15 pace) in much hotter conditions without cramping (the Chicago Distance Classic).  But I could be wrong. Advice would be appreciated (especially if it involves going for massage therapy!). Dan — Regards, Dave

Response:

With a cramp, the pain should not last more than an hour or so (?).  A torn muscle will hurt for a lot longer.  Also if it is badly torn, you will see bruising below the site of the tear. – Hide quoted text — Show quoted text – I’m not sure – how do I tell the difference?  I guess I should probably look for a good sports physician to ask. Thanks, Dan Was it a cramp or a "slight" muscle tear.  I had a similar thing happen in a 10K that I hadn’t warmed up for properly.  I initially thought it was a cramp, but i am now almost 100% certain it was a tear.  It led to a host of other problems over the summer, from which I am only now recovered. About 2 weeks ago I was running the Chicago marathon when I experienced a cramp in my left calf muscle.  I still had about 12 miles to go so I stopped to stretch and then hobbled on to the end.  The cramp came back periodically and really slowed my pace over the second half.  Now, I feel basically 100% recovered but when I run I still feel like I don’t have any power in that left calf muscle. So I have a few questions:  What caused this cramp?  What did I do to my calf muscle that has left it feeling so weak?  And what can I do to fix it? In regards to the cramp, I don’t believe it could have been dehydration related because I have run that distance (~14 miles) that fast (7:15 pace) in much hotter conditions without cramping (the Chicago Distance Classic).  But I could be wrong. Advice would be appreciated (especially if it involves going for massage therapy!). Dan — Regards, Dave

– Regards, Dave

Response:

Was it a cramp or a "slight" muscle tear.  I had a similar thing happen in a 10K that I hadn’t warmed up for properly.  I initially thought it was a cramp, but i am now almost 100% certain it was a tear.  It led to a host of other problems over the summer, from which I am only now recovered. – Hide quoted text — Show quoted text – About 2 weeks ago I was running the Chicago marathon when I experienced a cramp in my left calf muscle.  I still had about 12 miles to go so I stopped to stretch and then hobbled on to the end.  The cramp came back periodically and really slowed my pace over the second half.  Now, I feel basically 100% recovered but when I run I still feel like I don’t have any power in that left calf muscle. So I have a few questions:  What caused this cramp?  What did I do to my calf muscle that has left it feeling so weak?  And what can I do to fix it? In regards to the cramp, I don’t believe it could have been dehydration related because I have run that distance (~14 miles) that fast (7:15 pace) in much hotter conditions without cramping (the Chicago Distance Classic).  But I could be wrong. Advice would be appreciated (especially if it involves going for massage therapy!). Dan

– Regards, Dave

Response:

About 2 weeks ago I was running the Chicago marathon when I experienced a cramp in my left calf muscle.  I still had about 12 miles to go so I stopped to stretch and then hobbled on to the end.  The cramp came back periodically and really slowed my pace over the second half.  Now, I feel basically 100% recovered but when I run I still feel like I don’t have any power in that left calf muscle. So I have a few questions:  What caused this cramp?  What did I do to my calf muscle that has left it feeling so weak?  And what can I do to fix it? In regards to the cramp, I don’t believe it could have been dehydration related because I have run that distance (~14 miles) that fast (7:15 pace) in much hotter conditions without cramping (the Chicago Distance Classic).  But I could be wrong. Advice would be appreciated (especially if it involves going for massage therapy!). Dan

Response:

Question:

        For hills I do a variety of mile runs on a treadmill at various speeds and inclines. I monitor my heart rate (average and peak) and perform regression analyses with various parameters, such as the day of the run (the first date is assigned day 1, the ergometer reading, METs, etc. If any run has an abnormally higher heart rate, I will rerun that particular run on another day and compare them. These measurements can be normalized, if desired. I also sometimes count my cadence to see if it might be drifting one way or another.         I am currently running a series of runs. The variety is not so boring this way and any outliers have been rerun with better results. The reason for the discrepancies are probably due to an overtraining on that particular day.   I was just wondering but what’s the best exercises are to improve running up hills. Thanks. James Before you buy.

– Gary Schnabl (Southwest) Detroit — 2 miles NORTH of Canada

Response:

I’m looking to improve my speed up hills. I was wondering if there was a strategy / a set of exercises that one could do to improve it. As much pleasure as I get from running up hills. I wouldn’t mind an alternative if one exists. Thanks for all the postings. James – Hide quoted text — Show quoted text – Kerry Wilson wrote, in part: Maybe we just took the opposite interpretations of his question. Kerry–you make some very good points in your post, and I suppose we should probably get some feedback from James, the original poster of the question, as to what information he really was seeking.  We can get carried away (okay, I can get carried away) sometimes in taking one extreme side of a discussion…and giving an answer that while perhaps having some validity doesn’t really answer the question. Part of why I responded the way I did (in a rather caustic manner) is that it seems more and more in society–and that includes the running society- -people are looking for shortcuts, the magic bullets, whatever…looking for the result without having to really put in the effort that will get you there. Many people *hate* hills, yet it’s hard to avoid them in most areas of the country. And running them is hard work…so perhaps I was misinterpreting the question as an attempt to find a shortcut to simply working hard at attaining the goal. Mike C

Before you buy.

Response:

Also I find that at the beginning of runs I always seem to suffer. I’m usually much better after 20 minutes. Whats the best way to fix this? Thanks. James – Hide quoted text — Show quoted text – only answer, nor is it necessarily a complete one… Perhaps, but the quickest route is usally the one that goes in a straight line…in this case that line being the one that takes you on training runs up hills.  Period. If you did that, and nothing else, you would become a good uphill runner.  If you weight train, and do nothing else…you won’t become a good hill runner. Oversimplification, maybe.  But in my experience, it works wonders. Oversimplification, umm, yeah, more than somewhat. Certainly, if you only do one, you should be doing the running. Still, weight training can help you train the weak links in the mechanism. BobMac

Before you buy.

Response:

I didn’t mean that you were Malceroy or that you hadn’t been around for a while. Your advice just sounded like something he’d say. Although I suppose he would have thrown a few curse words and derogatory statements in there. -jeff —                         Jeffrey Bigham             http://www.jeffreybigham.com

– Hide quoted text — Show quoted text – Hate to disappoint you, but I’m not Macelroy.  I have been around for quite away.  But, I did have to get a new Deja account because Remarq.com no longer has news groups available. Agreed.  Thanks for the input Malceroy. -jeff —                         Jeffrey Bigham             http://www.jeffreybigham.com Besides lifting weights, losing about 10 pounds or so would help. I was just wondering but what’s the best exercises are to improve running up hills. Thanks. James Before you buy. Before you buy. Before you buy.

Response:

Also I find that at the beginning of runs I always seem to suffer. I’m usually much better after 20 minutes. Whats the best way to fix this? Thanks. James

I have a similar problem. Try running a slow mile or two prior to the "real" run, and do a light stretch in the rest period. It works well for me. David (in Ontario) — —  :*~*:._.:*~*:._.:*~*:._.:*~*:.  "Nunc scio quit sit amor." .:*~*:._.:*~*:._.:*~*:._.:*~*:.

Response:

Hate to disappoint you, but I’m not Macelroy.  I have been around for quite away.  But, I did have to get a new Deja account because Remarq.com no longer has news groups available. – Hide quoted text — Show quoted text – Agreed.  Thanks for the input Malceroy. -jeff —                         Jeffrey Bigham             http://www.jeffreybigham.com Besides lifting weights, losing about 10 pounds or so would help. I was just wondering but what’s the best exercises are to improve running up hills. Thanks. James Before you buy. Before you buy.

Before you buy.

Response:

Agreed.  Thanks for the input Malceroy. -jeff —                         Jeffrey Bigham             http://www.jeffreybigham.com

– Hide quoted text — Show quoted text – Besides lifting weights, losing about 10 pounds or so would help. I was just wondering but what’s the best exercises are to improve running up hills. Thanks. James Before you buy. Before you buy.

Response:

Well that would be true, but hill running is only one particular part of running and if you do too much to concentrate on that portion your other training will suffer.  The most important exercise for running up hills is to run up hills.  If you weight train you’ll have to cut back on your hill running for proper recovery – and less hill running isn’t good. -jeff —                         Jeffrey Bigham             http://www.jeffreybigham.com

– Hide quoted text — Show quoted text – I don’t think I said "run uphill every day" anywhere in my posts.  The question I believe was "what’s the best exercise to improve speed up hill"….and the answer is…tada! Run uphill. But that wasn’t James’s original question.  I’m not sure exactly how to interpret his question ("I was just wondering but what’s the best exercises are to improve running up hills") given that it contains both singular and plural references to "exercise".  I took it to mean that he was looking for a set of exercises or a more or less complete strategy for working on his uphill performance.  Maybe we just took the opposite interpretations of his question. I do get a little tired of the specificity argument being carried to extremes, however.  Pushed to the limit, the argument says that to train for 5K racing, your training should consist exclusively of running 5Ks at race pace.  Anything other than that is a step away from specificity and thus less productive.  I don’t think too many people will buy into this position, but that’s the extreme application of the principle.  I’ve seen the principle pushed to the extent where swimming coaches have been telling their charges to never practice flip turns at anything less than race pace, because to do so was "training your muscles to do slow flip turns." The problem with applying the principle in this manner is that all considerations except for specificity are ignored.  I’ve already alluded to some other considerations, such as *  incorporating low-impact exercises into the workout program, *  focusing on relatively underdeveloped muscle groups, *  paying respect to the hard-easy principle by filling in with a related exercise when a break from hard running is in order, *  providing for more variety in a workout program than is possible with running alone. Weight lifting or other peripheral exercises, while possibly being helpful, are not the "best" way…and again, this is all subjective, what works for me may not work for you.  I personally cross-train (triathlon training), so I can definitely bear witness to the fruits of doing a multiple of workouts and exercises for overall fitness and strength. However….in order to do something well, you need to do that thing. When I want to work on my hill running abilities, that’s what I do specifically. Not weights, not riding the bike, not swimming, but running up hills of all types. Run them hard, run them easy, but run uphills (being careful not to pound yourself into submission on the downhills) and you *will* become a faster uphill runner in the *shortest* amount of time. Yes, but I’m guessing that, as a triathlete, you already have a well-rounded exercise program.  So for you, focusing on uphill running is fine because your exercise program already incorporates the kind of variety that we’ve been recommending to James.

Response:

Again guys, please read my posts in toto…I did not say run up hill every day at the same speed with no plan…"do it often, on a variety of inclines and at a variety of intensities" is some of what I wrote. Mentioned in my post as well was a reference to weight training, etc., but the obvious answer to this question is I guess too simple to be understood clearly. My attempt at being direct I guess was apparently obfuscated in the translation… Okay, I need to work on my endurance now so I’ll go lift some weights….. Mike C

Response:

I don’t think I said "run uphill every day" anywhere in my posts.  The question I believe was "what’s the best exercise to improve speed up hill"….and the answer is…tada! Run uphill.

But that wasn’t James’s original question.  I’m not sure exactly how to interpret his question ("I was just wondering but what’s the best exercises are to improve running up hills") given that it contains both singular and plural references to "exercise".  I took it to mean that he was looking for a set of exercises or a more or less complete strategy for working on his uphill performance.  Maybe we just took the opposite interpretations of his question. I do get a little tired of the specificity argument being carried to extremes, however.  Pushed to the limit, the argument says that to train for 5K racing, your training should consist exclusively of running 5Ks at race pace.  Anything other than that is a step away from specificity and thus less productive.  I don’t think too many people will buy into this position, but that’s the extreme application of the principle.  I’ve seen the principle pushed to the extent where swimming coaches have been telling their charges to never practice flip turns at anything less than race pace, because to do so was "training your muscles to do slow flip turns." The problem with applying the principle in this manner is that all considerations except for specificity are ignored.  I’ve already alluded to some other considerations, such as *  incorporating low-impact exercises into the workout program, *  focusing on relatively underdeveloped muscle groups, *  paying respect to the hard-easy principle by filling in with a related exercise when a break from hard running is in order, *  providing for more variety in a workout program than is possible with running alone. – Hide quoted text — Show quoted text -Weight lifting or other peripheral exercises, while possibly being helpful, are not the "best" way…and again, this is all subjective, what works for me may not work for you.  I personally cross-train (triathlon training), so I can definitely bear witness to the fruits of doing a multiple of workouts and exercises for overall fitness and strength. However….in order to do something well, you need to do that thing.  When I want to work on my hill running abilities, that’s what I do specifically. Not weights, not riding the bike, not swimming, but running up hills of all types. Run them hard, run them easy, but run uphills (being careful not to pound yourself into submission on the downhills) and you *will* become a faster uphill runner in the *shortest* amount of time.

Yes, but I’m guessing that, as a triathlete, you already have a well-rounded exercise program.  So for you, focusing on uphill running is fine because your exercise program already incorporates the kind of variety that we’ve been recommending to James.

Response:

Kerry Wilson wrote, in part: Maybe we just took the opposite interpretations of his question.

Kerry–you make some very good points in your post, and I suppose we should probably get some feedback from James, the original poster of the question, as to what information he really was seeking.  We can get carried away (okay, I can get carried away) sometimes in taking one extreme side of a discussion…and giving an answer that while perhaps having some validity doesn’t really answer the question. Part of why I responded the way I did (in a rather caustic manner) is that it seems more and more in society–and that includes the running society–people are looking for shortcuts, the magic bullets, whatever…looking for the result without having to really put in the effort that will get you there.  Many people *hate* hills, yet it’s hard to avoid them in most areas of the country. And running them is hard work…so perhaps I was misinterpreting the question as an attempt to find a shortcut to simply working hard at attaining the goal. Mike C

Response:

– Hide quoted text — Show quoted text -Kerry Wilson wrote, in part: Maybe we just took the opposite interpretations of his question. Kerry–you make some very good points in your post, and I suppose we should probably get some feedback from James, the original poster of the question, as to what information he really was seeking.  We can get carried away (okay, I can get carried away) sometimes in taking one extreme side of a discussion…and giving an answer that while perhaps having some validity doesn’t really answer the question. Part of why I responded the way I did (in a rather caustic manner) is that it seems more and more in society–and that includes the running society–people are looking for shortcuts, the magic bullets, whatever…looking for the result without having to really put in the effort that will get you there.  Many people *hate* hills, yet it’s hard to avoid them in most areas of the country. And running them is hard work…so perhaps I was misinterpreting the question as an attempt to find a shortcut to simply working hard at attaining the

goal. You’re right about that shortcut part.  The one I really liked was how the hard-easy principle got interpreted as not working out more than once every two days.  Boy, the public flocked to that one!  The thing that just about everyone who’s serious about running agrees on, though, is that the price of improvement is smart, hard work.  This seems to go against our society’s grain (the U.S. society, that is).  Maybe that’s why I like people who run and swim.  Many of them are willing to pay the price. Hills are impossible for me to avoid.  I live in a very hilly area and there is simply no possibility of having a running course without some pretty darn hard uphills.  And bone-jarring downhills if you let your form slide.  Well, OK, sometimes I go up to the High School and run on the track, but other than that, count on some hill work. Actually, I was harping on the weight training as a way of getting MORE work in.  After you’ve done all the hill work your legs can sensibly take (or that your psyche is prepared to put up with), you might be able to get in yet more conditioning by doing some well thought-out weight exercises! Higher, faster, farther!

Response:

I agree with what you (whoever it is, I lost track of who actually wrote the post below) say. It’s ridiculous to think that to race 5ks, one should run 5ks at race pace. Wrong. Of course, I’m not sure what coach endorse that idea. The idea is to have some runs/intervals done at 5k pace or faster but shorter distances. The same idea I’ve been trying to say about running uphills: it isn’t just merely run up hills more often. There are tactics to learn and use. Eg., run uphill at x distance at x pace (like interval training when running around the track). C – Hide quoted text — Show quoted text – But that wasn’t James’s original question.  I’m not sure exactly how to interpret his question ("I was just wondering but what’s the best exercises are to improve running up hills") given that it contains both singular and plural references to "exercise".  I took it to mean that he was looking for a set of exercises or a more or less complete strategy for working on his uphill performance.  Maybe we just took the opposite interpretations of his question. I do get a little tired of the specificity argument being carried to extremes, however.  Pushed to the limit, the argument says that to train for 5K racing, your training should consist exclusively of running 5Ks at race pace.  Anything other than that is a step away from specificity and thus less productive.  I don’t think too many people will buy into this position, but that’s the extreme application of the principle.  I’ve seen the principle pushed to the extent where swimming coaches have been telling their charges to never practice flip turns at anything less than race pace, because to do so was "training your muscles to do slow flip turns." The problem with applying the principle in this manner is that all considerations except for specificity are ignored.  I’ve already alluded to some other considerations, such as *  incorporating low-impact exercises into the workout program, *  focusing on relatively underdeveloped muscle groups, *  paying respect to the hard-easy principle by filling in with a related exercise when a break from hard running is in order, *  providing for more variety in a workout program than is possible with running alone.

Conal Guan-Yow Ho                                 Department of Anthropology Graduate Student                        University of California, Santa Cruz Office: 337 Social Sciences I                                            USA

Response:

I don’t think I said "run uphill every day" anywhere in my posts.  The question I believe was "what’s the best exercise to improve speed up hill"….and the answer is…tada! Run uphill.  Weight lifting or other peripheral exercises, while possibly being helpful, are not the "best" way…and again, this is all subjective, what works for me may not work for you.  I personally cross-train (triathlon training), so I can definitely bear witness to the fruits of doing a multiple of workouts and exercises for overall fitness and strength. However….in order to do something well, you need to do that thing.  When I want to work on my hill running abilities, that’s what I do specifically.  Not weights, not riding the bike, not swimming, but running up hills of all types. Run them hard, run them easy, but run uphills (being careful not to pound yourself into submission on the downhills) and you *will* become a faster uphill runner in the *shortest* amount of time. Mike C

Response:

Running up hills fast. Succinct and accurate. Specificity is the answer. If you want to be a good dancer, dance. If you want to be a good hill climber, climb. Etc etc

I agree, except that there are still many things that one can do aside from just "running up hills fast" as the training programme. I pointed out previously that one should do intervals up a hill, look at one’s running form, and leg strengthening exercises that are specific to running. Yessis book (Explosive Running) is the first running book I have seen that gives strengthening exercises that are specific in REPRODUCING the range of motion that runners go through when running. Check out his book! I don’t have anything yet to say about his strength training exercises because I haven’t been doing what he recommends…yet. C

Response:

I was just wondering but what’s the best exercises are to improve running up hills. Ummmm….running up hills? It is the most specific exercise you can do.  Sure, you could do squats and other various leg-strengthening exercises to help make your legs stronger, but the only absolute, sure-fire way to get better at running up hills is to simply do it, and do it often, on a variety of inclines and at a variety of intensities. Mike C

Howver, there are methods to learn how to run uphill faster. It has already been suggested that leg strengthening exercises be considered. That’s a good one. Another thing to consider is running form. And yet another thing to consider is to do intervals with uphills. In other words, you can run up a hill say 4 x 400m (for example) with a recovery of x minutes or seconds. Just running up more and more hills may not necessarily improve your speed if you don’t find some tactical way to doing it. In the cross-country season, my coach has us do various hill intervals. One of them is to run up an uphill stretch 5 times. The next week, he adds one more lap to it and so on until we do something like 8 laps. C

Response:

answer, nor is it necessarily a complete one… Perhaps, but the quickest route is usally the one that goes in a straight line…in this case that line being the one that takes you on training runs up hills.  Period.

Not period, and the quickest route isn’t necessarily the best one. Obviously, running uphill is going to be the main ingredient of any program designed to improve running uphill.  However, just running uphill every day invites staleness and exhaustion,  and risks injury to overworked muscle fibers, ligaments, and tendons.  These problems can mitigated, and additional training benefits can be achieved, by supplementing the "straight line" training with weight training or other "cross-training" types of exercises.  Leg exercises can be used, for example, to work the same muscle groups in the motions used in running but without the impact associated with running.  They can also be used to focus additional training on a muscle group that is perhaps underdeveloped in comparison to the other groups used in uphill running — antagonist muscles, for example.  It also follows the hard-easy principle, where a day that is hard in one aspect but easy in another is followed by a day which is easy in the first aspect but hard in the second.  The key word here is "supplementing". The specificity argument is in high vogue at the moment and it contains its elements of truth, but it can be applied so narrowly as to become a straightjacket.  Applying it too narrowly ignores the considerable overlap in physiological conditioning that takes place using a wide variety of training techniques, and conveniently sidesteps the issue of stress-related injury.  It also ignores all but the physiological aspects of running.  It is the whole person that is trained, not just his or her legs. If you did that, and nothing else, you would become a good uphill runner. If you weight train, and do nothing else…you won’t become a good hill runner. Oversimplification, maybe.  But in my experience, it works wonders.

But if you supplement uphill running with resistance exercises, you might become an even better uphill runner…

Response:

nor is it necessarily a complete one… Perhaps, but the quickest route is usally the one that goes in a straight line…in this case that line being the one that takes you on training runs up hills.  Period. If you did that, and nothing else, you would become a good uphill runner.  If you weight train, and do nothing else…you won’t become a good hill runner. Oversimplification, maybe.  But in my experience, it works wonders.

Oversimplification, umm, yeah, more than somewhat. Certainly, if you only do one, you should be doing the running. Still, weight training can help you train the weak links in the mechanism. BobMac

Response:

Running up hills fast. Succinct and accurate. Specificity is the answer. If you want to be a good dancer, dance. If you want to be a good hill climber, climb. Etc etc

Agreed, but properly performed weight training can also be of help. Specificity is square on target, but it’s not the only answer, nor is it necessarily a complete one…

Response:

Besides lifting weights, losing about 10 pounds or so would help. I was just wondering but what’s the best exercises are to improve running up hills. Thanks. James Before you buy.

Before you buy.

Response:

nor is it necessarily a complete one…

Perhaps, but the quickest route is usally the one that goes in a straight line…in this case that line being the one that takes you on training runs up hills.  Period. If you did that, and nothing else, you would become a good uphill runner.  If you weight train, and do nothing else…you won’t become a good hill runner. Oversimplification, maybe.  But in my experience, it works wonders. Mike C

Response:

I was just wondering but what’s the best exercises are to improve running up hills. Thanks. James Before you buy.

Response:

I was just wondering but what’s the best exercises are to improve running up hills.

Ummmm….running up hills? It is the most specific exercise you can do.  Sure, you could do squats and other various leg-strengthening exercises to help make your legs stronger, but the only absolute, sure-fire way to get better at running up hills is to simply do it, and do it often, on a variety of inclines and at a variety of intensities. Mike C

Response:

Running up hills fast.

Succinct and accurate. Specificity is the answer. If you want to be a good dancer, dance. If you want to be a good hill climber, climb. Etc etc — Caveat Lector!

Response:

Running up hills fast. Sorry, that’s the best thing.  Some people might tell you weight, bike riding, or numerous other things, but nothing simulates it like the real thing. -jeff —                         Jeffrey Bigham             http://www.jeffreybigham.com

– Hide quoted text — Show quoted text – I was just wondering but what’s the best exercises are to improve running up hills. Thanks. James Before you buy.

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Question:

Dena10, I to used to be pretty scared of open water swims in tris. One year (1996) I worked near a lake and stopped off to swim after work about 3 days a week, even in bad weather and choppy waters. After a few weeks of that routine, I have not had any problems in open water swims for full or quarter distance races. Rock. Got questions?  Get answers over the phone at Keen.com. Up to 100 minutes free! http://www.keen.com

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I’m actually going through a similar thing myself. I have always been afraid of water, but made a lot of progress last summer. ThenI had a near drowning experience in a lake swim-leg of an Olympic length tri. Since then I’ve been fairly freaked about open water. Surf made me nervous before, but now it’s downright excruciating to go in. At any rate, I’d also be interested in hearing what others have done, or at least hearing some "me toos" so I don’t feel like such a yutz. Does anyone know of anyone who has overcome a strong fear of open water swimming and gone on to complete an Ironman or other similar event? Dena, I have gone through exactly what you describe. I will send you an E-mail.               Steve Fredericks               Oceanside, CA

– Amy Snyder Hale, Dept of Geology & Planetary Science "When planets go around an around in circles,

Response:

You are not alone. I also am not fond of open water swims. For me to stay relaxed I need to get in the water early and float on my back for a few minutes after submerging my face in the water. Once I figured that out I was ok. I have since done Kona in 97 & IM CAL this year. The key is to stay relaxed, easier said than done. But it works for me.

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I have had the same problem and, for what it’s worth, know that you CAN get over this.  The two things that have helped me are 1) practicing in open water whenever you can.  I know this is easier said than done, but doing 3-4 open water swims earlier this year really helped me through the races. 2) make sure you get a sufficient warm up.  Once the race started, my heart would start pounding and I’d feel out of breath.  Getting in a good warm up and getting my heart rate up before the race really seemed to minimize this. And finally, there’s nothing wrong with taking a quick break, treading water and getting your confidence back.  Sacrificing 10-20 seconds early in the race is worth it if it makes you feel more comfortable. – Hide quoted text — Show quoted text – You are not alone. I also am not fond of open water swims. For me to stay relaxed I need to get in the water early and float on my back for a few minutes after submerging my face in the water. Once I figured that out I was ok. I have since done Kona in 97 & IM CAL this year. The key is to stay relaxed, easier said than done. But it works for me.

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I have conquered my fear of the open water by attacking it head on.  I recently completed a  naui course in scuba diving   Knowing whats under the water,and feeling comfortable about it helps alot.

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Does anyone know of anyone who has overcome a strong fear of open water swimming and gone on to complete an Ironman or other similar event? That’s what I’m attempting to do and was just wondering if anyone out there has gone through the same struggle. Thanks in advance.

Response:

Does anyone know of anyone who has overcome a strong fear of open water swimming and gone on to complete an Ironman or other similar event?

Dena, I have gone through exactly what you describe. I will send you an E-mail.                Steve Fredericks                Oceanside, CA

Response:

| Does anyone know of anyone who has overcome a strong fear of open water | swimming and gone on to complete an Ironman or other similar event? Me. I didn’t learn to swim ’till I was 28 and had to overcome a phobia of water where I was out of my depth. I got special help and learned to swim. After that there was the problem of open water. I still hate deep clear water where you can see a long way down, unless I’m diving! In races where the water is clear I look straight ahead or keep my eyes shut under water, seriously. It’s easier when there are others around me and about 2,000% easier when I have a wetsuit on as I know I can’t sink. In my first try at an OD tri I panicked and was pulled from the water after 150m. Two years later I did 1:06 for an IM swim and loved it. Phil

| Does anyone know of anyone who has overcome a strong fear of open water | swimming and gone on to complete an Ironman or other similar event? | | That’s what I’m attempting to do and was just wondering if anyone out there has | gone through the same struggle. | | Thanks in advance.

Response:

It seems I have something in common with that Phil Squire pussy after all.

but it isn’t class. Before you buy.

Response:

Does anyone know of anyone who has overcome a strong fear of open water swimming and gone on to complete an Ironman or other similar event?

Yes and no. I never really learned to swim as a kid, (being too thin to float easily), and have always been afraid of water over my head . . . until this year. I just completed my first 1/2IM this year, and took up tri last year, and although I’m still a horrible swimmer, I’ve lost that fear of the water. It certainly can be done. TriathRon the barge-like Before you buy.

Response:

You bet! Until I was 30 I had never swam more than a lap or two. I was in the water all of the time but never far from something to hang on to, a boat/float/ski/lifevest/shorline/etc. I decided I wanted to be a triathlete and found myself standing at the shoreline of my first triathlon absolutely convinced I was going to drown. I swam the mile in 50 some minutes, and now can cover that distance in less than half that time, 5 years later. Last year I did my first Ironman, and while I was no longer afraid of open water, that mass start had me shaking in my boots until 30 seconds after the starting gun went off. It seems I have something in common with that Phil Squire pussy after all. Jack Does anyone know of anyone who has overcome a strong fear of open water swimming and gone on to complete an Ironman or other similar event? That’s what I’m attempting to do and was just wondering if anyone out there has gone through the same struggle. Thanks in advance.

Before you buy.

Response:

Question:

Hi All, I’ve been working on getting upto speed for sprint distances this summer. My Spinning and running are coming along fine, but I have never been a great swimmer. One of the biggest problems I have is that I have extreme difficulty kicking. In fact, when using the kick board there are times when I will literally end up going in revese despite the fury of my kicking. I have seen others using fins to kick with, but I have hesitated to do this because it seems very much like cheating. What do ya’ll think? Is there any real benefit to using a pair of fins for awhile? John West Before you buy.

Response:

Hi All, I’ve been working on getting upto speed for sprint distances this summer. My Spinning and running are coming along fine, but I have never been a great swimmer. One of the biggest problems I have is that I have extreme difficulty kicking. In fact, when using the kick board there are times when I will literally end up going in revese despite the fury of my kicking. I have seen others using fins to kick with, but I have hesitated to do this because it seems very much like cheating. What do ya’ll think? Is there any real benefit to using a pair of fins for awhile?

It’ll build up the kicking muscles, and TI recommends them for their balance drills,  but kicking with fins is different than without. Competitive swimmers have trouble in SCUBA classes because they are used to kicking at a higher frequency, which is inefficient with fins (ever see a fish’s tail move that way?)  The converse is true as well; as a diver, I had a problem with kicking huge, slow foot strokes from the hip, with my knees straight, when I started swimming laps.

Response:

John, Definitely sounds like a pair of fins could help you some.  You just want to be sure you don’t get addicted to them cuz they really do make you MUCH faster.  Without seeing your kick we can only speculate why you go backwards but typically it has to do with ankle flexibility. Swimmers tend to have extremely flexible ankles while runners have stiff ones. Fins can help develop ankle flexibility and give a feel for what proper kicking should feel like.  Mix in some fin kicking with your regular kicking and when you go finless try to mimic the sensation you have when you kick with fins. By the way, as a triathlete you probably don’t want to be spending that much time kicking anyhow.  The kick should be used to help balance your stroke and not so much to propel you.  Save those legs for the bike & run!!! Good luck! -hug – Hide quoted text — Show quoted text – Hi All, I’ve been working on getting upto speed for sprint distances this summer. My Spinning and running are coming along fine, but I have never been a great swimmer. One of the biggest problems I have is that I have extreme difficulty kicking. In fact, when using the kick board there are times when I will literally end up going in revese despite the fury of my kicking. I have seen others using fins to kick with, but I have hesitated to do this because it seems very much like cheating. What do ya’ll think? Is there any real benefit to using a pair of fins for awhile? John West Before you buy.

Before you buy.

Response:

If you get fins, I would suggest getting something extremely stiff and short. I personally use some boogie board or surf fins, which give added power, but still require the fast kick. Just remember the long flexible "training" fins are really flexible and facilitate the bent knee type of kicking.

Response:

John, Kicking with fins will, over time, benefit your kick.  However, the key to unleashing kicking power is in increasing your ankle flexibility.  Point those toes, and stretch those muscles out every day.  Check out Haydn Wooley’s articles on this very subject at www.xtri.com.   I had the same problem you describe, but I have worked on my flexibility as well as including kicking a lot with fins (blue zoomers), but the stretching has made the most difference, by far. Al Lyman – Hide quoted text — Show quoted text – Hi All, I’ve been working on getting upto speed for sprint distances this summer. My Spinning and running are coming along fine, but I have never been a great swimmer. One of the biggest problems I have is that I have extreme difficulty kicking. In fact, when using the kick board there are times when I will literally end up going in revese despite the fury of my kicking. I have seen others using fins to kick with, but I have hesitated to do this because it seems very much like cheating. What do ya’ll think? Is there any real benefit to using a pair of fins for awhile? John West Before you buy.

Response:

It’ll build up the kicking muscles, and TI recommends them for their balance drills,  but kicking with fins is different than without. Competitive swimmers have trouble in SCUBA classes because they are used to kicking at a higher frequency, which is inefficient with fins (ever see a fish’s tail move that way?)  The converse is true as well; as a diver, I had a problem with kicking huge, slow foot strokes from the hip, with my knees straight, when I started swimming laps.

FWIW, kicking from the hips w/ straight knees is exactly what my swim coach is trying (with limited success) to get me to do, although at a higher frequency and smaller amplitude

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i’m sure this has been addressed/ asked many times, but does anyone have a good mail order/ shop aource for zoomer fins? thanks!

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http://www.swim2000.com/ http://www.usms.org/ i’m sure this has been addressed/ asked many times, but does anyone have a good mail order/ shop aource for zoomer fins? thanks!

–  Gus Coll                     o    "Life is short.                   __o       </_    Learn fast!"     /o__       _ <_     __/      

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- Hide quoted text — Show quoted text – Hi All, I’ve been working on getting upto speed for sprint distances this summer. My Spinning and running are coming along fine, but I have never been a great swimmer. One of the biggest problems I have is that I have extreme difficulty kicking. In fact, when using the kick board there are times when I will literally end up going in revese despite the fury of my kicking. I have seen others using fins to kick with, but I have hesitated to do this because it seems very much like cheating. What do ya’ll think? Is there any real benefit to using a pair of fins for awhile? John West Before you buy.

Fins will help ankle flexibility by adding resistance and making you point your toes more. They will also help keep your feet on top of the water and give you the sensation of moving faster through the water. Stay with the short, stiff Zoomer-type fins, though, instead of long dive fins. You want to be able to still flutter kick and you don’t want so much propulsion that your stroke can’t pull through the water.Still rely on your hands and arms for propelling yourself through the water. Feel the resistance and work on your stroke, just using the fins for balance and to push yourself a little harder. Check http://www.totalimmersion.net and http://www.zoomers.net for more info. cheers, Andrew — Andrew Peabody/Karen Fisher Coconut Grove, FL

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Well you’ll be happy to know that Terry Laughlin, of Total Immersion fame, reckons that all sub-elite swimmers should do one of two things with their kick boards: 1. Use Fins  or  2. Throw them in the garbage bin. — MB (always uses fins for kick-board drills)

– Hide quoted text — Show quoted text – Hi All, I’ve been working on getting upto speed for sprint distances this summer. My Spinning and running are coming along fine, but I have never been a great swimmer. One of the biggest problems I have is that I have extreme difficulty kicking. In fact, when using the kick board there are times when I will literally end up going in revese despite the fury of my kicking. I have seen others using fins to kick with, but I have hesitated to do this because it seems very much like cheating. What do ya’ll think? Is there any real benefit to using a pair of fins for awhile? John West Before you buy.

Response:

I wanted to take a moment to thank all of you for posting. My ankles are probably very stiff. What I am hearing from ya’ll is that Fins might help loosen my ankles up a bit, along with some specific stretching. I will try adding some finned kick drills to my swim workout over the rest of Jan and through feb to see where that gets me. I have to say that by and large I use my arms most of all and will depend on my wet suit to keep me mostly in the correct position. But I also want to be as efficient as possible (not to mention going backwards or dead slow during kick drills is really embarassing:) I’ll post how this helps (or doesn’t) end of Febuary. John Before you buy.

Response:

– Hide quoted text — Show quoted text – Hi All, I’ve been working on getting upto speed for sprint distances this summer. My Spinning and running are coming along fine, but I have never been a great swimmer. One of the biggest problems I have is that I have extreme difficulty kicking. In fact, when using the kick board there are times when I will literally end up going in revese despite the fury of my kicking. I have seen others using fins to kick with, but I have hesitated to do this because it seems very much like cheating. What do ya’ll think? Is there any real benefit to using a pair of fins for awhile? John West Before you buy.

You can always try vertical kicking.  Go to the deep end of the pool, cross your arms across your chest and stay as straight as possible. Then you start kicking to keep yourself afloat( think of a bouy bobbing in the water).  If you are not able to stay in place without moving, you are not quite balanced vertically..  The secret to doing this well is a small, compact, high frequency kick. When you get profecient(sp?) at that you can vary it many ways.  1) you can raise your hands out of the water, kind of like signaling for a touchdown.  2) do the touchdown sign but put your hands together like the "A" in the song Y-M-C-A   Both of these methods place more weight pushing yourself down into the water, and require a stronger kick to stay afloat. Good luck Steve Before you buy.

Response:

Yes, wear ‘em sometimes. But not always – you must learn to apply what happens with them on to what is happening when you take ‘em off. Fins can be a big help with improving stroke technique, ankle flexibility (and kick efficiency), and in just having some fun zooming around the pool. Mat Mathew Luebbers About.com Guide to Swimming http://swimming.about.com bbs:  http://www.delphi.com/ab-swimming newsletter: http://swimming.about.com/gi/pages/mmail.htm Remember – consult a physician before beginning any fitness program. BE A MEMBER: Become a member and receive benefits like free email, shopping discounts and more: http://membership.about.com/create-member.htm AFFILIATE YOURSELF: Get paid to send traffic to your favorite About.com GuideSites. http://affiliates.about.com

– Hide quoted text — Show quoted text – Hi All, I’ve been working on getting upto speed for sprint distances this summer. My Spinning and running are coming along fine, but I have never been a great swimmer. One of the biggest problems I have is that I have extreme difficulty kicking. In fact, when using the kick board there are times when I will literally end up going in revese despite the fury of my kicking. I have seen others using fins to kick with, but I have hesitated to do this because it seems very much like cheating. What do ya’ll think? Is there any real benefit to using a pair of fins for awhile? John West Before you buy. You can always try vertical kicking.  Go to the deep end of the pool, cross your arms across your chest and stay as straight as possible. Then you start kicking to keep yourself afloat( think of a bouy bobbing in the water).  If you are not able to stay in place without moving, you are not quite balanced vertically..  The secret to doing this well is a small, compact, high frequency kick. When you get profecient(sp?) at that you can vary it many ways.  1) you can raise your hands out of the water, kind of like signaling for a touchdown.  2) do the touchdown sign but put your hands together like the "A" in the song Y-M-C-A   Both of these methods place more weight pushing yourself down into the water, and require a stronger kick to stay afloat. Good luck Steve Before you buy.

Response:

Question:

Suggest you check out a book called "Scientific Heart Rate Training" at http://www.pursuit-performance.com.au mike – Hide quoted text — Show quoted text – I am 23 years old.  A little younger than the age group you are asking about but, I tend to have a lower heart rate than most other people my age.  When I do my 45 minute run at a moderate pace (able to speak with others), I average around 155 bpm.  When working hard, I average around 165-168 bpm.  During a triathlon, I average around 182 during the run.

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I’m interested to find out what the heart rate ranges for people, say 25 – 35 years of age, that would consider themselves seasoned athletes currently at a reasonably ‘fit’ level for the following:

Okay I`m 31 and my Max HR is 176. This was found doing some maiximal testing. My Lactate threshold is 158-159. A moderate to hard run for 45 mins I`d be around a Hr of 152-155. 45 minute run, moderate to hard.  Moderate being able to talk to a training partner, hard being rather difficult to maintain any conversation whatsoever. Lastly, what would be your maximum sustained average for that length of time.

Are you asking about HR…..  The answers alomg the lines to the question how longs a piece of string ???? Maximum sustained average at what pace,intensity ????? Are you going over Lactate thresholds ??? Answers on a powerbar wrapper (if you have a pen that can write on that stuff!). or post here.

Waste of money PowerBars… why not make your own ??? All the best Mark Hutchins www.premfit.clara.net/main.htm

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I am 23 years old.  A little younger than the age group you are asking about but, I tend to have a lower heart rate than most other people my age.  When I do my 45 minute run at a moderate pace (able to speak with others), I average around 155 bpm.  When working hard, I average around 165-168 bpm.  During a triathlon, I average around 182 during the run.

Response:

I’m interested to find out what the heart rate ranges for people, say 25 – 35 years of age, that would consider themselves seasoned athletes currently at a reasonably ‘fit’ level for the following: 45 minute run, moderate to hard.  Moderate being able to talk to a training partner, hard being rather difficult to maintain any conversation whatsoever. Lastly, what would be your maximum sustained average for that length of time. Answers on a powerbar wrapper (if you have a pen that can write on that stuff!). or post here. Thanks, E Remedios www.quickrelease.com

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Question:

- Hide quoted text — Show quoted text – Please note that these cranks are only found on ‘95 models. These are LOW END CRANKS  EQUIPPED ON LOW END P.O.S. MOUNTAIN AND CROSS BIKES! Not much relevant to the average triathlete, but somewhat relevant to the Love TomP You tell them, TomP.  If you can’t afford DuraAce you deserve to have cranks that break when you’re hammering — hell, you’d probably _expect_ it if you bought a "P.O.S. mountain bike".   Folks that can’t afford the top of the line probably would conspire with those "average ambulance chasing…" to break their legs on purpose, just to get a few bucks from Shimano, …yea, that’s the ticket!… It’s obvious Shimano thinks the cranks are defective and dangerous — that’s the basis for the recall and replacement policy.  Get a grip!

Hey, get a grip yourself.  There’s no need to go insulting the guy when he was simply trying to perform a public service, saving a lot of us the trouble of scoping our cranks trying to find those damned numbers. Bear in mind that Shimano manufactures bike parts across the entire spectrum of application, including parts that might even show up on department store bikes.  I think that Tom meant to let us know that Shimano stuff from their standard gruppos, from RX100 up to Dura-Ace, was not part of this recall.  No, not everyone can afford Dura-Ace, but a LOT of triathletes may have Ultegra, 105, or RX-100 equipped bikes, and Tom was simply trying to let that majority know that they probably didn’t need to rush out and check their cranks. PEACE!! Tri-Baby                                      _                                   –    o      ’             –  __o       –    </_  `     ‘         –    <         – __/    /o_         – (()) (())        -  / "REAL Triathletes don’t draft." *** Ironman Canada 1997 *** http://www-leland.stanford.edu/~brooksie        

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Please note that these cranks are only found on ‘95 models. These are LOW END CRANKS  EQUIPPED ON LOW END P.O.S. MOUNTAIN AND CROSS BIKES! Not much relevant to the average triathlete, but somewhat relevant to the Love TomP

You tell them, TomP.  If you can’t afford DuraAce you deserve to have cranks that break when you’re hammering — hell, you’d probably _expect_ it if you bought a "P.O.S. mountain bike".   Folks that can’t afford the top of the line probably would conspire with those "average ambulance chasing…" to break their legs on purpose, just to get a few bucks from Shimano, …yea, that’s the ticket!… It’s obvious Shimano thinks the cranks are defective and dangerous — that’s the basis for the recall and replacement policy.  Get a grip!

Response:

Please note that these cranks are only found on ‘95 models. These are LOW END CRANKS  EQUIPPED ON LOW END P.O.S. MOUNTAIN AND CROSS BIKES! Not much relevant to the average triathlete, but somewhat relevant to the Love TomP

Response:

There is a recall notice on Shimano cranks that a friend sent me notification on. It applies to both road and mountain bikes. ——- We got a recall notice yesterday on Shimano cranks, manufactured after 1994 (I get this sort of stuff, being an insurance peon).  On the inside or back of your right crank — look for the registration FC-CT90, FC-M290 or FC-MC12.  If you have any of those numbers, call Shimano at 800-353-4719, and they will replace the old  cranks, and install the new ones, free. In the past year, they’ve had over 600 reports of cranks breaking, and 22 of those incidents caused leg fractures.  (Not something you want to happen when you’re hammering up a hill!) gw

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Question:

 I did this race two years ago and had a great time. It is further south and near the Mexican border but keep in mind that SanDiego is’nt too far from the border. It’s just a quick trip down the freeway. I just went for the race and left right afterwards but the town seemed nice. I hope this helps.              Steve Fredericks              Oceanside, CA

Response:

I know the Imperial Beach Tri.  I did Port of San Diego an went to watch the Imperial Beach tri last year and may do it this year.  What do you want to know about it?  It is not in San Diego.  It is close to the border in Imperial Beach…  Some people say the water down there is not so clean.. but they do tests and it was fine last year.  sometimes other "good" beaches have bad water tests.  It is not as pretty as the Port of San Diego Tri.    Carlsbad is this weekend and will be "great". You could also do the Camp Pendelton tri.. in August.. really nice  These tri’s are closer to orange county.. Imperial Beach would probably be a really long ride on race day.

Response:

anyone have info on this race, not so much the course but more the area of town etc…i’m not that familar (sic) with san diego area at all. i did have a great time at the san diego tri (6/29) but i hear this is much father south, close to the border. please help… steve harris

Response:

Yes, Imperial Beach is quite a bit further south than Mission Bay for example, about 15-20 miles south on the 5. However, the Imperial Beach Triathlon is a lot of fun. I did it last year, and, if my workschedule allows, I will run it again this year. The bike course is flat (on a naval air station) as is the run. Hope to see you there! Nicole – Hide quoted text — Show quoted text – anyone have info on this race, not so much the course but more the area of town etc…i’m not that familar (sic) with san diego area at all. i did have a great time at the san diego tri (6/29) but i hear this is much father south, close to the border. please help… steve harris

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Question:

Does anyone know where i can get information on the Junior Triathlon camps in Roswell, New Mexico?  Any info would be appreciated. — Logan Heinrich "Tri-Weasel" **Hard things take a long time, Impossible things take longer**

Response:

Does anyone know where i can get information on the Junior Triathlon

camps in Roswell, New Mexico?  Any info would be appreciated.<< Try Area 51… Sorry, too many episodes of X-Files!  : )

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Does anyone know where i can get information on the Junior Triathlon camps in Roswell, New Mexico?  Any info would be appreciated. — Logan Heinrich "Tri-Weasel"

You can contact USA Triathlon or the local Roswell contact is Perry Toles and his phone number is (505)622-8064.  I know Perry has been on r.s.t. in the past and he has email. I believe his current email

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Question:

If you are still looking for results I have a hard copy, but I don’t have the time to type it all in.  You can E-mail me if you have specific requests. Otherwise, try phoning the Race Office number to arrange for an ASCII version. (1-800-565-3947 or 1-403-743-7026) Bob Wooff Victoria, B.C.

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Any body have the full results (including age groups) of Canadian National Tri Championship held in Fort McMurray Aug 20? Is there a Web site where these might be available.

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Newsgroups: rec.sport.triathlon Organization: Natural Resources Canada, Ottawa Any body have the full results (including age groups) of Canadian National Tri Championship held in Fort McMurray Aug 20? Is there a Web site where these might be available.

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Mornin’ all, Does anyone have results of Canadian Nationals from Welland ? Particularly interested in my friend Sylvia Corbett. Thanks Cheers Barry

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Results can be found at the President’s Choice homepage at http://142.218.254.254/triathlon/ Your friend Sylvia got a respectable 6th place with a time of 2:05:37. Rob

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Question:

: Hi, : I will be doing my first half-Ironman distance race on April 30th (it’s : getting awfully close!); it will be Wildflower Long Course.  I have done : olympic distance before, but need some advice on Long Course events. : (1) What do you wear in a Long Course Tri?  Should I do it in padded :     swim trunks (which is what I wear in Olympic Course), or lightly :     padded cycling shorts (like the InSport model)?  Or should I :     change after the swim and/or the bike? :     I always used to wear bike shorts with a light padding for all three stages (except for Fountain Mountain where wetsuits were forbidden), but then I also used unpadded bike shorts for shorter distances and even just for running. : (2) In short races, I bike and run sockless. :     What should I do in Long Course? I rarely used socks for half-ironman, just put vaseline on any seams in your shoes and use LOTS of talcum powder. : Kostya Vasilyev                                               run like a cheetah : SYMANTEC Corp. Development Tools                      eat like a pig : (408) 446-7165                                                party like hell Good luck, — James Tappin,           School of Physics & Space Research                         University of Birmingham                         "If all else fails–read the instructions!"                          O__                           —  /`

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| Hi, | | I will be doing my first half-Ironman distance race on April 30th (it’s | getting awfully close!); it will be Wildflower Long Course.   Whatever you do, don’t repeat my mistake.  I did the race with a 13-21 and even though I *like* hills, the 21 wasn’t nearly wimpy enough for some of the really steep hills.  Anyone done a tougher 1/2 Ironman course than Wildflower?  I would guess that Semi-Tough is more difficult, but no others come to mind…

Wildflower has some pretty steep hills on the course.  There are a few at the beginning, but most come at the end.  I measured 2550 feet of climbing when I last did the race in 1992. Regarding Semi-Tough: It isn’t a 1/2 ironman, it is an international distance race.  I guess that Charlie Lincoln realized that anyone who would want to do a fiendishly hilly 1/2 ironman would probably already be signed up for World’s Toughest.  Not having done Semi-Tough, you’ll have to take my comments with a grain of salt.  I imagine the bike course would follow the same roads as Toughest, in which case it really wouldn’t be very hilly.  Keeping the distance around 40K would put you on top of Luther Pass before it is time to turn around. The ride to the base of Luther is relatively flat.  I’m not sure what they do on the run.  There could be some some pretty primitive trails if they follow a course similar to Toughest, but again the real hills from the Toughest course are beyond the range of a 10K.  I tend to think that Donner Lake Tri has a tougher bike course (2350 feet of climbing in <25 miles), but the last descent is a blast! I really wish I could find more hilly races!                                         — John — John Walker                Jackson & Tull Chartered Engineers

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| Hi, | | I will be doing my first half-Ironman distance race on April 30th (it’s | getting awfully close!); it will be Wildflower Long Course.   Whatever you do, don’t repeat my mistake.  I did the race with a 13-21 and even though I *like* hills, the 21 wasn’t nearly wimpy enough for some of the really steep hills.  Anyone done a tougher 1/2 Ironman course than Wildflower?  I would guess that Semi-Tough is more difficult, but no others come to mind… | I have done | olympic distance before, but need some advice on Long Course events. | | (1) What do you wear in a Long Course Tri?  Should I do it in padded |     swim trunks (which is what I wear in Olympic Course), or lightly |     padded cycling shorts (like the InSport model)?  Or should I |     change after the swim and/or the bike? I wear padded swim trunks and a singlet.  Since it is likely to be 90+ at Wildflower, I stongly recommend a singlet on the bike to prevent burning. | (2) In short races, I bike and run sockless. |     What should I do in Long Course? Definitely wear socks.   — Mike Gilson "For those who think, life is a comedy; for those who feel, life is a tragedy."

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Hi! I’ve done my first half Ironman two years ago. It’s a great distance (not too short, not too long). For the swim, I only had my swimsuit under my wetsuit and I put dry cycling shorts and triathlon singlet after the swim. In fact it depends on what you expect from this race: if you’re racing for a great place in your age group (or overall), you may want to shave some seconds on the total time. I lost maybe 20 seconds at the transition and this is not much on a 4h47 race! For the running I put socks (20 seconds also) and I feel great for the whole race. A friend who did the whole race with race with a swimsuit was 15 minutes after me at the end (and we’re usually at the same level). This may not be due to his clothes but how know? For such long race, I prefer to have some confort than shaving only 40 seconds and suffering the last 2 hours! Enjoy your race! Frederic

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Hi, I will be doing my first half-Ironman distance race on April 30th (it’s getting awfully close!); it will be Wildflower Long Course.  I have done olympic distance before, but need some advice on Long Course events. (1) What do you wear in a Long Course Tri?  Should I do it in padded     swim trunks (which is what I wear in Olympic Course), or lightly     padded cycling shorts (like the InSport model)?  Or should I     change after the swim and/or the bike? (2) In short races, I bike and run sockless.     What should I do in Long Course? Kostya Vasilyev                                         run like a cheetah SYMANTEC Corp. Development Tools                        eat like a pig (408) 446-7165                                          party like hell

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