Welcome to the new Millenium. On behalf of the new executive committee of the Lynchburg Road Runners, I would like to wish all members a Happy New Year and a profitable and healthy year 2000. As your new president, I am very excited about the opportunities for outstanding events and fun activities which the new year brings. I look forward to spending some good training time with all LRR members.

Walter Rawle

The Milepost and other interesting local running information is provided on our Web page through the generosity of professor Peter Sheldon at Randolph-Macon Womens College.

The program for the January meeting will be a presentation and discussion of plans for the upcoming year.

The Febraury meeting will be held at the Monte Carlo Restaurant on Tuesday 8 February 2000. Call the Hotline for further information near meeting time.

The November meeting of the Lynchburg Roadrunners was held on Tuesday, November 9, 1999 at the Monte Carlo Restaurant on Old Forest Road. The pizza buffet was served at 6:30 p.m. The meeting followed with Pat Draney, Club President, presiding. Guest speaker for the evening was Steve Bozeman, an ultra distance runner and triathlon competitor. Steve holds the record of completing 11 Double Ironman Triathlons. This guy is truly an exceptional endurance athlete. After presenting his background, Steve opened the floor to questions. A dynamic exchange of ideas with some of his peers followed.

The December meeting of the Lynchburg Roadrunners was held on Tuesday, December 14, 1999 at the Monte Carlo Restaurant on Old Forest Road. The pizza buffet was served at 6:30 p.m. The meeting followed with Pat Draney, Club President, residing.

The Treasurer’s report showed $759.53 in account.

The new Club Officers for the year 2000 were introduced. They are:

• President Walter Rawle
• Vice President Darrell Wargo
• Secretary
• Treasurer Wendy Golden
• Membership Mary Ann Craven
• Equipment Larry Haak
• Newsletter Vic Galan

The post of Secretary is not yet filled. Volunteers were asked for this position.

Jan. 8, Lynchburg - Y2K 5K & Children’s Mile, Peaks View Park, 9:0a.m. 5K, 9:15a.m. 1 mile fun run. Info: E-mail KWNG @aol.com or phone Wendy Golden at (804) 384-8048.

Feb. 6, Lynchburg - VES Artic10K, 2:00p.m. at VES campus. Info: Call Reed Finlay at (804) 384-6221 or 384-6352.

Feb. 19, Appomattox - Holiday Lake 50K, 6:30am; Info: Dave Horton (804) 582-2386 (w), 239-1324 (h), or e-mail runhorton@juno.com or on the Web at http://davidhorton.simplenet.com

Feb. 26, Columbia, SC - Olympic Trials - Women’s Marathon, (Invited Women only) 9:00 am Marathon, 9:20 am 10K Run. Info: (803) 929- 1996, or on the Web www.carolinamarathon.org.

March 18, Virginia Beach - 28th Shamrock Sportsfest, 8:00am-Marathon Walk; 8:30am- Masters 8K; 9:00am-Marathon; 9:30am- Open 8K; For information: Phone (757) 481-5090, or e-mail sportsfest@juno.com, or on the Web at www.shamrocksportsfest.com

April 1, Charlottesville - Crestar Ten-Miler 7:45 a.m.; For Info call (804) 293-6115 or visit the Web site http:\\avenue.org/ctc/tenmiler. $14 for entries postmarked through 1 Feb. Increases to $25 through 26 March. Race closes on March 26 or at 2,000 entrants

April 19, Washington, DC - Cherry Blossom 10 Miles, Info: (301) 320-3350.

It was a great turnout again this year for the Turkey Trot race. Runners and spectators enjoyed the beautiful weather and fellowship on Thanksgiving Day.

This race benefits a wonderful cause and we are pleased to say that in the last ten years contributions of more than $15,000 have been made to the Genesis House.

Thank You Volunteers and Runners!

See print copy for  race results.

Overall - Hetty Hoyt 20:10

18-22 - Ellen Michalk 22:40

50-59 - Candice Michalk 23:34

Mary Torrence 26:59

80-over - Louise Martin 39:04

Male: Overall - Jim Ball 15:59, Masters - Robert Thaxton 18:04,

55-59 - Bob Hartless 19:10

Female: Overall - Nancy Drach 19:37, Masters - Ruth Armatage 21:37,

50-54 - Mary Torrence 26:33,

70-Over - Louise Martin 41:44

Matt Richards - 2:40, Peter Worford - 2:53, Michael McPhatter - 2:59, Gary Stroud - 3:03, David Horton - 3:11, Steve Bozeman - 3:27, Bernie Davis - 3:28, Richard Brooks - 3:59, Tommy Harris - 3:59, Frank Weinmeister - 4:01, Mary Shaffer - 4:15, Terry Grow - 4:15, Ben Angle - 4:21, Wendy Golden - 4:30, John Kurisky - 4:35, Robert Brooks - 5:04.

November might mean marathons for most people, but for athletes under 22, November means nothing more than big cross country meets. The biggest piece of bragging rights in the U.S. was run on Monday, the NCAA Division I Nationals, and Joseph Kimani and Erica Palmer crossed the line first (You get less mud on your uniform that way). Team titles went to the Arkansas men (for the seventh time this decade) and Brigham Young women.

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Training Tip

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The reason walking is so valuable after an injury is that while you've been recovering, the soft tissues surrounding the injured area have tried to mitigate the damage by functioning differently than normal. The muscles surrounding your injury work harder to keep the injured part from going through too much motion. --

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Health and Fitness

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Log 28 miles a week: That's how far you must run each week to lose weight and keep it off, according to a recent study. The study also found the people who work out for an hour five times a week are more likely to maintain their weight loss.

Sports drink math: Studies show that sports drinks with 6 percent carbohydrate or less empty the stomach faster than those with more sugar. Faster gastric emptying means less sloshing. You can figure out the percent of carbohydrate in your drink by dividing the grams of carbohydrate per serving by the serving size in milliliters and then multiplying by 100.

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Words to think about

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"The music of 'high school running success' is a powerful strain - one of those tunes of glory. It asks us to forsake pleasures, to discipline the body, to find courage, to renew faith and to become one's own person, utterly and completely." -- Coach

Thanks Roadrunners for the interesting questions at the November LRRC meeting. I really enjoyed speaking and interacting with my peers. I was honored to be invited to speak. My "prediction" of 3:35 for the Richmond Marathon was a "stretch" and I didn't know if I could achieve it, since I've done no speed work at all, only endurance stuff all year. I went to my Rebok Cycle class Thursday morning at 6:00 AM and afterwards told Lisa, the instructor, that if I perform well in Richmond, I'll be the PR guy for this class because I really think that cycling has help me improve my overall fitness this year. I ran a fantastic time of 3:27:01 in Richmond!!!! I'm still smiling - can't believe it. I passed Bernie Davis at mile 12 and that is the first time ever that I beat him in a marathon. He stayed close and finished in 3:28:27.

My buddy, (active Navy guy from Va. Beach), who I ran with in the MMTR-50 and finished together, was my pacer for the marathon. Bottom line, this was my fastest marathon in 15 years and I qualified for Boston. I'm still trying to figure out how I did this. My first 10 miles was 77:47 and second 10 miles was 77:40 and the last 10K was 51:27. My goal was to go out at 8:15 per mile pace, but those endorphines kicked in early and took me for a wonderful 20 mile "high" and then disappeared. Had to gut it out to the finish.

SEPIUS EXERTUS, SEMPER FIDELIS, FRATER INFINITAS

"Often Tested, Always Faithful, Brothers Forever"

Steve Bozeman

Mr. Steve,

I am a working mother with limited time to train. I would like to stay competitive and have decided the 5k is my best bet. Can you recommend a low mileage training plan that will allow me to stay competitive in this event. I can usually manage to get 20-25 miles in a week.

Dear working mom,

5k is a good racing distance for those with limited training time. Key ingredients for achieving your bests are: (1) the tempo run, (2) the long run, (3) hill work, (4) speed work, and (5) middle and upper body strength. I don't recommend trying to do these all at once but rather take what the weather and your schedule will allow you to do (for example, I don't do speed work once it gets cold. The body needs a break and cold weather can invite muscle and connective tissue tearing.) I also recommend not running hard on back-to-back days. Your strength and speed are built on your recovery from hard efforts.

From now through the spring I would recommend:

One long run per week. (5 to 8 miles depending on what your current long run is

and how much time you have. If possible increase this distance to 8 (in 1 mile increments) over the next 3 to 4 months).

One tempo run or one 5 km race ( a tempo run would be a hard run of 2 to 4 miles in length).

On days that are not adjacent to a tempo run or race, run at conversational pace but increase the effort when you run up a hill. Run hard 50 to 100 meters beyond the crest and then allow yourself to recover - you'll be amazed at the strength that will build.

Do situps. You can add crunches if you want but make sure you do situps because this stregthens that tops of your thighs and front of your hips as well. This will give you an open stride for the entire 5K race. Do either pullups/chinups/pushups or some light weight work (3 sets of 10 repetitions of curls, bench press, military press, and pullovers).

In the spring, you can substitute speed work for some of your tempo runs (see Mr. Steve's previous article on speed work). If you have any questions on this or anything else running related, feel free to ask again.

Sincerely,

Mr. Steve

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1919 Thomson Dr.
(804) 846-1803