Foot Prints Page 1
Foot Prints Publication of Indy Runners and Walkers
January 2004 Volume 9, Number 1
Indy Runners Mini-Marathon What’s Inside...
19 Training Program is 19!! President’s Page 3
10,000 Steps 4
By Kent Miller
Announcing the Groundhog 7
Our Mini Training is 19 this year! Some say it began before Bigfoot’s Resolution 5
then but I guess we are sort of like my Mom. She only admits So, do you have a plan for the Mini…. 6-7
to being “59” although is actually many years older than that. What does Event Calendar 8-9
19 mean for you? Well, it means if you had done 19 consecutive training
programs the chances are you would be in much better shape than you are Shin Splints 10
now. It also means we have a lot of experience. This would be a good time Training Factors that reduce the risk 11
to get involved for the first time or maybe re-involved for the first time in
many years. You will see lots of eager runners & walkers training to reach The 35th Sam Costa 12
the finish line. Lots of people re-acquainting themselves with old friends Volunteer Opportunities 13
too. Our numbers will between 500 to 600 participants for 2004. This will Club’s Weekly Runs 14
be divided between 13 individual training groups. You can choose to
Membership Application 15
anonymously run as a face in the crowd or attend all our seminars, volun-
teer for some of the many volunteer opportunities and run all the club fun runs and weekend races. Our
goal is for you to reach your goal; be it social, speed, endurance, weight control or whatever it may be. I
think we have a spot to fill all your needs. After all; our slogan is “A Place for Every Pace”.
We will hold pre-registration at Hinkle Field House on the Butler campus beginning on Tuesday, January
20th at 5:30pm and lasting to 7:30pm. You can then register any Tuesday beginning at 5:30pm all the way
to April. You can also register on-line at indyrunners.org. I would encourage you to come out early (you
can save money by registering early) but there are always those who procrastinate until the last minute.
We will save a spot for you too.
Our runs will begin every Tuesday beginning at 6pm from Hinkle Fieldhouse. The first two courses go
through the Butler campus; past the Bell Tower and around CTS. Then beginning the third week we head
to the Central Canal Towpath (part of the Indy Greenways) for our runs & walks. Much gentler on the legs
than running on the road and for most of the course you don’t have to worry about cars. We mark the course
so you can mark your miles too. Expect to enjoy fruit and other snacks after the longer runs/walks. We
will also put water stops on the canal so that you don’t have to carry your own. St. Vincent Sports Medi-
cine will be there to look at any problems you might develop. When you finish the program you will be
well prepared to finish the Mini and enjoy a wide variety of refreshments at the free post-race tent party
held by Indy Runners.
Make this year your best running year ever! Don’t miss the 19th Training Program. It is going to be the
best one yet! So….see you on the Canal soon!
Page 2 Foot Prints
Indy Runners and Indy Walkers
Officers, Board of Directors, and Contacts
President Donna Billiard Wright 374-1318 email@example.com
Vice President <Position Open> firstname.lastname@example.org
Treasurer Mike Bradford 259-1994 email@example.com
Secretary Mark Doctor 329-7909 firstname.lastname@example.org
Accountant Gary Hall 578-7663
Historian Joanne Keaton 849-0396
Hot Line Marvin Clark 329-2801 email@example.com
Indy Walkers Marcia Gascho 842-1164 firstname.lastname@example.org
Legal Bob Weddle 876-0782
Medical Coordinator St. Vincent Sports Medicine
Membership Marilyn Grissom 543-9010 email@example.com
Mini Training Program Kent Miller 297-3615 firstname.lastname@example.org
Editor Donna Billiard Wright 374-1318 email@example.com
Newsletter Jeremy Zieseniss 293-6385 firstname.lastname@example.org
Race Director Mark Renholzberger 465-9575 email@example.com
Race Director Terry Townsend 259-0708 firstname.lastname@example.org
Social Coordinator <Position Open> email@example.com
Weekly Splits Mark Doctor 329-7909 firstname.lastname@example.org
Volunteer Coordinator <Position Open> email@example.com
Web Master Jeremy Zieseniss 293-6385 firstname.lastname@example.org
Canine Liaison Emma Drew
Looking for timely running and/or walking information?
Go to the Indy Runners website at www.indyrunners.org
Foot Prints Page 3
I hope everyone had a wonder- would like to thank them for their
ful holiday season and a great support of Indy Runners
New Year’s. Did you make throughout the years. Butler
your 2004 New Year’s resolu- makes it possible for Indy Run-
tions to run more often, break ners to have a “home” for our
your mini marathon goal time club without paying a daily rental
and stay injury free one more for each fun run or training run.
year? If so Indy Runners is here In return Indy Runners makes a
to help you keep your resolu- yearly donation to the Stanley Ly-
tions. We have a great year ons Memorial Fund to support the
planned starting with the Mini Butler track and cross country
Marathon training program programs. But mostly Indy Run-
starting at the end of January. ners gives back by volunteering to
Our group trainers are back, the take tickets. You will definitely plan to attend the 2004 elections
speakers are lined up for the see someone that you know as on January 27th following the first
seminars and packets are ready you take tickets and meet other training run. I’m looking forward
to be stuffed. If you have not Indy Runners. Please help us to having some new people in-
signed up, please go to our web- thank Butler this season by volun- volved as officers.
site or stop by the local running teering. Contact former Indy
stores for the Indy Runner mini Runners President, Margaret I am looking forward to 2004 as
marathon training program ap- Drew at email@example.com we plan our other major events:
plication. I look forward to see- or 283-4036 to volunteer. Groundhog 7, Sam Costa Half
ing many familiar faces back at Marathon and Club Fest. Mark
Butler again this year. With another year we must also your calendars for these events
hold elections for the four Indy and hope to see you out on the
Speaking of Butler University, I Runners elected offices. Please towpath this spring.
Save these Dates ELECTIONS
January 27th Mini Training Program begins January 27th, 6:45pm, Butler East Class-
February 1st Groundhog 7K race (FREE) room, open to all members, mini training
March 21st Sam Costa Half Marathon seminar to follow.
May 23rd Club Fest - 5K Great Equalizer
Race and family picnic
Page 4 Foot Prints
10,000 Steps by Marcia Gascho
Have you heard about the 10,000 can buy fancy expensive models ($50 or more) that
steps fitness program? It was origi- monitor pulse rates, count calories, calculate distance
nally started in Japan almost 40 traveled, etc. They require some set up and you must
years ago. Walking 10,000 steps is calculate your average stride length. It’s easier and
the equivalent of doing about 5 miles. The American more accurate just to count the number of steps. For
company Novartis Nutrition conducted a study and $250 you can get a cool Timex Bodylink watch that
found that the typical American couch potato only takes uses GPS technology to measure speed and mileage.
2,300 to 3,000 steps a day. Almost 25% of adults do NO Unfortunately you can only wear it outside since it
physical activity. It’s no wonder obesity is on the rise! needs access to GPS satellites!
The Cooper Institute of Aerobics Research advises that
approximately 10,000 steps each day is the number Once you have a pedometer, start out by wearing it
needed to meet the established guidelines for physical daily for 2 weeks and record the total number of steps
activity set by The American College of Sports Medicine each night. Find your average number of steps, then set
and the Centers for Disease Control and Prevention. a goal to increase the number of steps each week by
10,000 steps each day may be helpful in lowering body 10%. It can be a daunting task to reach 10,000 steps
fat, improving blood pressure and increasing cardio- since not everyone has time to walk for a solid hour
respiratory (aerobic) fitness. every day. However you can be creative and find ways
A number of organizations have started 10,000 steps to add steps throughout your day. Some ways to in-
walking programs. Often you can get a package deal that crease your steps: take the stairs instead of the elevator,
includes a pedometer, nutrition advice, a walking log park your car farther away from your destination, walk
(some are web-based) and ideas of how to reach 10,000 during your lunch break, walk the dog after dinner or
steps on a daily basis. M-Plan is offering an 8 week walk around the house during the often lengthy com-
10,000 steps program. Locally, Indiana on the Move and mercials on TV. I have a sedentary desk job and was
Indy in Motion (Indy Parks) are sponsoring walking pro- amazed how few steps I took a day. I have recently
grams. McDonald’s is test-marketing an adult Happy started a program at work where I try to take a break
Meal that includes a salad, drink and stepometer. every hour and walk a lap around the perimeter of my
floor. Taking several 10 minute walks throughout the
If you are serious about starting the 10,000 steps pro- day will soon add up!
gram, you will need to wear a pedometer. The simplest
and cheapest models ($20-$30) just count steps. I have Remember, every journey starts with the first step. Add
one of these but I had a hard time getting in the habit of 9,999 more steps each day and begin a journey to better
wearing it every day. You must wear it on your waist- fitness.
band in order for the steps to be counted correctly. You
Announcing the 32nd Groundhog 7
INDY RUNNERS presents Indiana’s oldest continu- THERE IS NO ENTRY FEE! This is “no frills” running
ously held seven-mile road race : the Groundhog 7. It is for the FUN of it & is offered as a courtesy by Indy Run-
scheduled for Sunday February 1st, 2004. ners. You get refreshments, day of event results, volun-
teers to keep runners on the course, and good people
Registration begins at 11:00 a.m. at the Carmel-Clay with whom to run.
High School on 126th street in Carmel. The race begins
at 1:00 p.m. Be sure to arrive EARLY for race day registration and
race instructions. Showers and lockers will be available
The FREE event benefits St Mark’s United Methodist but please bring your own lock, soap and towel.
Church Mission Project. Canned goods are requested and
all donations will be given to the Brightwood Commu- NOTICE: The weather and road conditions are fre-
nity Center of Indianapolis. Any and all help will be sin- quently bad this time of year but the race will be held on
cerely appreciated. this date. Come dressed appropriately for the weather.
Foot Prints Page 5
This is being written during the bers are Spinning trainers and can
early stages of holiday gluttony, explain all the benefits of this pro-
and will be read with regret and gram involving stationary cycling to
remorse after its conclusion. music and commands from a drill
There’s a whole lot of eating be- sergeant wannabe. I just know that the very few times I tried
tween Thanksgiving and New my Sunday morning session gets me downhill. Another way to work the
Year’s Day, and likely less running sweaty, which is the main Bigfoot upper body with a motion that ap-
because we’ve survived that fall test for exercises. If I’m not sweat- proximates a running arm swing,
marathon or that last race of the ing, I’m not working. and obviously uses leg muscles in
year, and feel deserving of a run- different combinations than does
ning respite. And, if you’re as 2..Bigfoot’s too-brief preparation for running. My Nordic Trak was my
much a woosie as the aging Bigfoot the AUL Stair Climb (see Issue 8, favored sweating alternative before
is proving to be, it’s harder and No. 2) taught him the pleasure and I started visiting the stair machine.
harder to motivate out the door into pain of stair machines. My health
the cold dark to maintain the legs club has both the type that moves up 5. Yes, the treadmill, you either
and burn those seasonal calories. and down with your feet as well as hate it or love it. I’ve written be-
the down escalator type that requires fore about feeling safe and warm
Bigfoot is not going to give in to all you to keep lifting and stepping. The while that freezy white stuff piles
that as he did a year ago. Recondi- latter one meets the sweat test at a outside, and cars stalk the unwary
tioning took too long and earned low speed, which adds the fear factor in the streets. You haters do have
too much pity from others during because of the 13 settings left be- to admit that the motion is the same
the struggle up to the 2002 Mini. I tween me and 20. I intend to reach as the one we celebrate in our
coasted for just a week after the that level before the 2004 Stair sport. Too, controlled speed and
Indy Marathon rather than the last Climb, but watch the obits just in elevation allow varied workouts
half of October, and am continuing case without a whole lot of thought, just
a mix of aerobic activities that I perfect for the food or drink besot-
hope will land me in adequate com- 3. Rowing, going nowhere, but no ted.
petitive condition as the days re- waves or sharks, either. Yes, it’s
warm. First off, Bigfoot does ac- indoor rowing, another of the aerobic I try to do several of the above dur-
knowledge that running is move- activities that are keeping Bigfoot ing a session at the health club, or
ment-specific, and that alternative drippy. I know that I’m getting a lot at least half an hour on my limited
forms of exercise will not accom- more arm, chest and back work than basement equipment late at night. I
plish the same benefits for running I do with just running. There’s tech- do have every intention of winter
as actual running. However, it is nique involved, which suggests con- running outside as well, but at least
also true that dedication to a mara- sulting a trainer. I’m inspired by the the heart and lungs aren’t being
thon training program can cheat high school friend who sets age allowed to congeal from all the
other muscle groups which can be group world records in national and chocolate. Though not necessarily
addressed in the off-season. international competitions at 2,000 faster, I shall be stronger for the
meters. Of course, that guy admits to next May than I was for the last.
So, here’s the Bigfoot program of being an aerobic freak, so I’ll just You read it here, so I’d better carry
the moment and beyond, for any think of exercise benefits rather than through or you’ll just get another
reader who might wish to obtain glory for now. tale of woe and excuses which no
winter training motivation or sim- one really wants to read.
ply to express a mocking laugh: 4. Ski machine, no snow nor cold.
I’ve never tried the real thing, so I’ve So, whether you stride and glide or
1. I’m giving Spinning a better try. never fallen on my butt, nor been stomp and clomp or spin or climb
Several of our Indy Runners mem- laughed at by little kids as happened or pull or slide, don’t let inactivity
win this winter. Bigfoot.
Page 6 Foot Prints
So, do you have a plan for the Mini,
On a newsstand at Discount Den or Cascades IGA I
or are you just wingin’ it? found a copy of either Running Times or Runner’s
By Matt Morris World that had an article on how to train for a 10K.
While my math skills weren’t stellar, I figured if I dou-
It was 1978, Animal House had just come out and my bled what the article said to do, I could make it from
fraternity at the fine institution of higher education in Monument Circle to somewhere between the third and
Bloomington attended by Hoagy Carmichael, Ernie Pyle fourth turns of the Speedway in the Mini and perhaps
and Jane Pauley had what had to have been one of the crawl the rest of the way, if necessary.
first toga parties in the nation. One of my frat brothers –
I can’t remember whether he was Otter or Bluto – had Purchasing the magazine meant the supreme sacrifice of
run cross country for the Rushville Lions at the time of a six-pack of Red, White & Blue, about the only beer I
my brief career with the New Castle Trojans. could afford on an impoverished college student’s
budget. This was going to be worth it, though, because I
The “house” needed another man for its intramural cross knew I could build on the successes of the Chi Omega
country team, and since I had won the annual pledge footrace and intramural cross county podium finish.
race to the Chi Omega sorority front door and back – a
pre-initiation ritual with a few more details which I have And I had a plan in place to help
sworn to carry to my grave – I guess me reach the famous yard of bricks,
my “bro” from Wendell Willkie’s where the heroes of my youth, Jim
hometown figured I was a natural Clark and A.J. Foyt, had found vic-
and asked me to run for the Purple tory, and where I had my first crush
and Gold of Delta Tau Delta. since kindergarten on an older
woman. For some reason, how-
We finished third on campus in the ever, Miss Hurst Shifter, Linda
intramural meet and throughout that Vaughn, wasn’t interested. Despite
fall and winter, I kept at the running, this setback, I made it to the finish
sometimes jogging around Memo- line in one piece, thanks to my im-
rial Stadium – where I did Quaker provised training plan.
silent prayers for a winning season –
and Assembly Hall, where I once It wasn’t until I had been running
waved at Mike Davis’ predecessor, road races for two or three years
knowing even back during the days of the Ford Admini- that I thought I knew everything and began doing all of
stration it would not be wise to yell, “Hey, Knight, the things you shouldn’t do in training to run a good
what’s up?” race: increasing weekly mileage too quickly, wearing
shoes well past the time they should have been retired
I had run my first road race, a 10K, and another frater- for cutting the lawn, neglecting to allow my body to
nity brother said he was planning to enter a fairly new recover from hard workouts, etc.
event – a half marathon – up in Indianapolis that was a
kickoff to the Month of May and the 500. Running on This led to experiencing the two worst things that can
the Speedway would be pretty cool, I figured. My happen to you as a runner or walker:
grandfather had begun attending events there when it
opened in 1909; my grandmother once sat behind Clark • to not make it to the starting line of the “big” race
Cable during the “500”; and my dad had been to every because of injury; or
race since 1936. • to drop out of the “big” race because you weren’t
well-trained or you were over-trained.
The problem, however, was that the farthest I had ever
run was 6.2 miles. How could I run an additional 10K Both of have happened to me. The first was when over-
and still have seven-tenths of a mile to go to make it to training led to a stress fracture and kept me from run-
the finish line of the fledgling “500” Festival Mini Mara- ning the Boston Marathon in 1983 when, as Billy Joel
thon line on the Speedway track (where it finished until a sings, “I wore a younger man’s clothes.” The second
decade ago)? occurred in 1986, when over-training – and a totally
Foot Prints Page 7
unrealistic goal of setting a 10-minute personal best – frequently, sooner or later it will break down. Then
led to my dropping out of the New York City Marathon. you’ll be forced to take an injury-induced break from
Rubbing salt to the wound is that 1986 remains as the training or perhaps miss the Mini altogether. It’s no fun
smallest percentage of starters in race history not finish- watching everyone go by as you sit there with an ice
ing the Big Apple event. Looks great on a resume. pack on your knee.
This is why the Indy Runners Training Program is such Maintain balance. For those of you doing your first
a wonderful way to help you reach your goal for the half marathon, you likely will be running or walking
Indianapolis Life 500 Festival Mini-Marathon. So, take more miles per week at the program’s peak than you
it from someone who has made a lot of mistakes during have ever done. That means you will be spending more
30 years of running and keep these suggestions in mind than twice as much time out on the roads. Is your fam-
as you train: ily or significant other OK with this? Will you be able
to get your job done? What about your other interests
Follow the plan. Somewhere it is written, “Failing to and activities? I think it is important to make sure your
plan is planning to fail.” If you don’t follow a training family understands the commitment you are making so
plan, whether it’s Indy Runners’, Hal Higdon’s or one it doesn’t cause tension later on.
of the myriad found on the internet, chances are you
will not meet your goal and cross the finishing line – if Be careful. Wear reflective gear when training in the
you make it that far – looking for the nearest trash can dark. Carry identification. Tell someone where you’re
in which to toss your shoes. going for a run or walk. Don’t go where you could get
into trouble. (I had a bad experience once in East St.
Remember, though, that the training plan is just a long- Louis!) Face traffic if you must train in the street or
range guideline to get you from starting to think seri- road (and only then if it’s wide enough!). I am not a fan
ously about “doing” the Mini to crossing the finish line of headphones because you can’t hear traffic and could
at Military Park coherent and cohesive. Be flexible. If set yourself up for trouble if someone came at you from
the plan says five miles on Tuesday and you don’t feel behind.
like running or walking five miles on Tuesday because
something hurts or you’re sick, rest or do half of what is Have fun. The most joyous running I have experienced
called for at a slower pace. Deviating one, two or three has been during the years I was involved with Indy
days over the course of the plan will not hurt. In fact, it Runners and its training program. You’re with a bunch
will help because you’ll be stronger physically and of great people. You have knowledgeable trainers. The
mentally another day. scenery along the canal is beautiful.
Warm up. This comes under the Do As I Say, Not As And don’t take yourself too seriously. I mean, none of
I Do Department: You’re not supposed to hop in your us is going to win the Mini unless we come back in an-
car and speed away before the engine is warmed up and other life as a Kenyan – although having a name like
the oil circulating. The same holds true for your body. Morris and a few lives left, this is a possibility. Enjoy
Warming up and stretching your muscles reduce the your training. Make new friends. In fact, who needs
risk of injury. Listen to your trainers or the experts who personal ads? More than one marriage has come from
you’re likely to hear during the training program. You the Indy Runners Training Program.
can pick up additional tips on the internet.
Good luck. See you at the Mini finish line!
Rest: Former Stanford and Olympic Track Coach
Brooks Johnson said, “Training is a case of stress man- Matt Morris is a freelance writer and former president of Indy
agement. Stress and rest; stress and rest.” When you Runners living in Bloomington. He ran 15 Minis, his fastest
have a hard training run or a race, your body needs to dressed as a Blues Brother. He now helps with the race each
rest afterward. The rest days in training plans are there year.
for a reason. If your body endures too much stress too
Page 8 Foot Prints
YOUR EVENT CALENDAR FOR 2004
Sat 7th , Mini-Marathon Train- March
January ing Series 5K Run/Walk, 8:30
a.m. at the Indiana State Museum, Sat 6th , Mini-Marathon Training
Thu 01 , Resolution Revolution, Indianapolis IN , Contact 500 Fes- Series 10 Km Run/Walk, 8:30 a.m. at
1,2, or 3 loops of 3 Miles , 10.00 a.m. tival, 317/927-3378 the Indiana State Museum, Indian-
at the YMCA at the Athenaeum, 401 apolis IN , Contact 500 Festival,
E. Michigan Street, Indianapolis IN. Sat 14th , Cupids Fling 5Km
Contact Ken Long & Associates, Run/Walk, 9.00 a.m. at St Marks
317/884-4001 Church, 126th & Gray Rd, Carmel Sun 7th, 5th Annual NCN Catch a
IN , Contact Runners Forum, (800) Leprechaun, 30 Km Run, 15 Km
Thu 01st , 8th Annual Frigid 5Km 262-RACE Run, 5 Km Run, 9:00 a.m.at Rt. 83 &
Run/Walk , 1.00 p.m., Kosciusko Walker Road, Avon Lake, OH, Con-
Family YMCA, Warsaw, IN. Contact Sat 14th , Fanny Freezer 5Km
tact Rick Cadwell, 440/933-8075
Don Ramsome, 574/267-4140 Run/Walk, 2.00 p.m. at Shoaff
Park, Fort Wayne, IN, Contact Sat 13th, Underground RR Run, 5
Sat 3 , 20 Annual Siberian Ex- Don Lindley, 260/436-2234 Km Run, 3 KM Fun Walk, 9.00 a.m.
press, 7.6 mile trail run, 12.00 p.m. at Westfield High School , Contact
at the Kickapoo State Recreation Sat 21st , Polar Bear Run &
Runners Forum, 317/844-1558
Area, Danville IL. Contact Kennekuk Walk, 5 Mile Run/Walk, 9.00
Road Runners, 217/431-4243 a.m., at the Indiana War Memorial Sat 13th , DINO (Do INdiana Off-
located at Meridian & Vermont Road) Trail Run Series , 5 Km trail
Fri 9th , St. Francis Hospital & Streets, downtown Indianapolis IN, run, 15 Km trail run, 9:00 a.m. at Ea-
Health Centers "Jump the Gun" , Contact Ken Long & Associates, gle Creek, Indianapolis, IN , Contact
1.1 Mile Run/Walk , 5.30 p.m. at the 317/884-4001 Brian Holzhausen, 317/308-6449
St. Francis Hospital’s Indianapolis
campus. Contact Ken Long & Asso- Sat 21st , American Cancer Soci- Sat 13th, Race of a Champion, 5 Km
ciates, 317/884-4001 ety 5 Km Run/Walk, at Morsches Run, 10 Km Run, 8:30 a.m. at Lin-
Park, Columbia City, IN, Contact coln Trail State Parks of Marshall,
Sat 24th, Bop to the Top, 37 Floor Gary Bird, 260/244-4408 IL, Contact Doug Rees, (217) 826-
stair climb, 10.00 a.m. at the AUL 3916
Building, Indianapolis, Contact Tux- Sun 28th , Indianapolis Distance
edo Brothers, 317/733-3300 Classic , 15 Km Run, 4 Mile Wed 17th , 12th Annual Shamrock
Walk, 9.00 a.m. at IUPUI Natato- Run & Walk , 4 Mile Run/Walk,
Sat 24th, Winter CC Festival 5 Km rium, 901 W. New York St., Indi- 9.00 a.m., Downtown Indianapolis ,
Run, 1:00 p.m., Blackford High anapolis, IN, Contact Ken Long & Tuxedo Brothers, Contact 317/733-
School, Montpelier, IN, Jason Lenz, Associates, 317/884-4001 3300
Sat 28th , 12th Annual Bulldog
February Jog , 5 Km Run/Walk, 9.00 a.m. at
Butler University, Hinkle Field-
Sun 1st, The 32nd Groundhog 7 Mile house, Indianapolis IN , Contact
Run, 1 p.m. at the Carmel-Clay Jun- Cindy Hawkins, 317/940-9931
ior High School on 126th Street, Car-
mel, IN, Contact Indy Runners, Sat 28th, George Roger Clark
317/290-RUNR Trace 10 Mile Run, 2 Mile Run,
10:00 a.m., Vincennes, Indiana , Indy Runners and its members
Contact Bob Hunt, 812/886-1555 belong to the RRCA & USATF.
Foot Prints Page 9
th th th
Sat 20 , 4 Annual Holliday Heart Run/Walk, at 5th Street, Down- Sat 17 , Mini-Marathon Training
Park Trail Run, 5 Mile race along town Cincinnati, OH, Contact Race Series 15K Run/Walk, 8:30 am at
the White river Holliday Park to Organizer, 513/474-1399 the Indiana State Museum, Indian-
Marrott Park & back, 9.00 a.m. at apolis IN , Contact 500 Festival,
Holliday Park (6363 Spring Mill April 317/927-3378
road) , Contact Tuxedo Brothers,
317/733-3300 Sat 3rd, Homeless Hustle! , 10 Km Sat 17th , DINO (Do INdiana Off-
Run, 5 Km Walk, 9.00 a.m. at Eagle Road) Trail Run Series , 5 Km
Sat 20th, 24th Annual Nutri-Run, Creek Park, Indianapolis, IN , Contact Trail Run, 15 Km Trail Run, 9:00
20 Km Run, 5 Mile Run/Walk, Tuxedo Brothers, 317/733-3300 a.m. at Washington Township Park,
2:00 p.m. at The Chapel 2505 West Avon, IN , Contact Brian Holz-
Hamilton Rd, Fort Wayne, IN Sat 3rd, IPFW Mastodon Stomp, 5 hausen, 317/308-6449
Km Run/Walk, 9.00 a.m. at IPFW Hil-
46814, Contact Jeff & Bev
Metzger, (260) 456-3261
liard Gates Sports Center, Fort Wayne, Sat 17th, Spotlight on Nursing, 10
IN, Judy Tillapaugh, 260/481-6647 Km Run/Walk, 5 Km Run/Walk,
Sat 20th, Mountain Goat Hill 9.30 a.m. at RN Specialties, Inc.
Sat 5th , 6th Annual Lighthouse Half (located at 6060 North College Ave),
Runs/Walk , 15 Km Run, 3 Mile
Run/Walk, 10.30 a.m. at Kickapoo Marathon, 5 Km Run/Walk , 8:30 Indianapolis IN, Contact Ken Long
a.m. at Huron High School Stadium,
State Recreation area, Danville IL , & Associates’ 317/884-4001
Huron, OH, Contact Deb Bogen, 419-
Contact Kennekuk Road Runners,
433-5700 Sun 18th , Germany to France
Marathon (old Patoka Lake Mara-
Sun 4th , Spirit of St. Louis Mara-
Sun 21st, 35th Sam Costa Half thon), 8.00 a.m. at Dome Arches in
thon, 13.1 Mile Run & Marathon Re- West Baden, IN, Contact Alan Bar-
Marathon, 1.00 p.m. at Carmel
lay, 7:00 a.m., at Soldier's Memorial,
Clay Junior High School , Contact nett, (812) 936-2405
Downtown St Louis, MO, Contact
Indy Runners, 317/290-RUNR
firstname.lastname@example.org, Sun 25th , St. Francis Hospital
Sat 27th , Rail Run 10K 314/727.0800 "Bricks to Bricks", 10 Mile
Run/Walk, 8.00 a.m. at Carmel th Run/Walk, Contact Ken Long & As-
Main Fire Dept, Carmel IN , Con- Sat 10 , Plainfield Spring Fling, 8 sociates, (317) 884-4001
Km Run/Walk, 8:00 a.m. at Hummell
tact Runners Forum, 317/844-1558
Park, Plainfield, IN , Contact The Run-
Sun 28 , Heart Mini Marathon, ners Forum, (317) 844-1558
15 Km Run, 10 Km Walk, 5 Km
World Cross Country Trials
On February 7 & 8, 2004, the World Cross Country Trials are coming to Indianapolis. Several races over
the course of the two days will decide who will represent the United States in the World Championships.
There also will be races to determine the National Masters champions. Indy Runners have been asked to
provide volunteers to help with this event. We will primarily be serving as drug testing escorts. That is,
getting athletes from their races to the drug testing area. This is an excellent opportunity to meet some of
the best runners in the country up close. The meet will be held downtown, on the flood plain behind the
IUPUI track stadium.
If you are interested in helping at anytime over the two days, please contact Mark Doctor, mkdoc-
email@example.com, or (317) 823-6748. Additional information about the meet can be found at:
www.indianainvaders.com, click on the “meets” tab.
A Place For Every Pace
Indy Runners is a nonprofit association that promotes personal fitness and health
through running and walking activities including training programs, races, track
workouts, fun runs and walks, and other social events. Membership is open to
everyone, regardless of ability or age.
Page 10 Foot Prints
For example, when ramping up for the Mini-marathon,
Shin Splints plan ahead so that total weekly mileage doesn't exceed
(Medial Tibial Stress Syndrome) 10% per week. With regard to footwear, running-
By: John M. Watkins specific (not cross-training) shoes are most appropriate.
The shoes should be appropriate for your foot strike
This is the second in a series of articles describing the (neutral versus pronated v. supinated), foot shape (wide
symptoms, causes, and treatment of injuries common to v. narrow) and arch (high v. low). The dynamics of this
the distance runner. Shin splints are common in the are interesting, but are better discussed in a different
running population, and are usually considered to be an article. Most running-specific shops, including Athletic
'overuse injury.' This suggests that the cause is associ- Annex, Runner's Forum, and The Running Company,
ated with recent (and often drastic) alterations in work- will have well-trained staff to assist in appropriate foot-
out routine. Such changes include new or inappropriate wear selection. Also remember to track mileage on
training shoes, changes in training surface, or increase your shoes (you can use your training calendar); con-
in workout distances or intensity. Pronators (foot rolls sider buying new and phasing out old pairs after 300
in as it strikes the ground) are thought to be at increased miles or so.
Other cornerstones of shin splint prevention (and recov-
The pain is typically felt over the inner portion of the ery) include stretching and strengthening exercises.
lower leg, and is tender to the touch. Onset is gradual Important stretches include:
but progressive, and worse on the toe-off portion of the Straight and Bent Knee Stretch (one foot behind other,
running or walking stride. Pain is typically worse at the lunge forward by bending front knee with back leg
beginning of the workout, and initially (early phase) the straight/bent)
pain decreases just after a workout. In the advanced Pointed-Toe Stretch (pull foot onto opposite knee, hold
phase, the pain may actually worsen during and/or im- in pointed position)
mediately after a workout.
Stretches should be performed 3-6 times per day on
Initial treatment is similar to that of other overuse inju- each foot (wouldn't want to recover from one side only
ries: rest and anti-inflammatory medications are the cor- to fall victim to the other!), and held for 15-20 full sec-
nerstones of management. Complete rest is ideal, but onds. Strengthening exercises should be performed for
cross-training into low- or non-impact activities 3 sets of 10-15 repetitions on each foot, and include:
(swimming, water running, bicycling) are acceptable. Towel Crunches (while in seated position with feet on
In the early phase, a 20-50% reduction in running mile- towel on floor, crunch towel with your toes)
age may be allowed; however, most runners do not be- Heel Walking (walk on heels for increasing distances,
gin treatment until the shin splints are fairly advanced. several times per day)
In addition, in the early phase of shin splints, icing the Heel Raises (on stairstep, raise up and down on one or
painful area 2-3 times per day for 15-20 minutes may be both feet)
beneficial, particularly immediately following a work- Thera-band/Towel Exercises (attach band to immovable
out. Anti-inflammatory medications are most beneficial object or hold towel with hands, use band to oppose 4-
in the early phase, and include aspirin, ibuprofen, direction motion at ankle)
naproxen (Aleve), Celebrex, or Vioxx. Acetaminophen
(Tylenol) may be taken on top of an anti-inflammatory Shin splints are an unfortunate and common injury ex-
for additional pain relief. In the advanced phase, com- perienced by many runners. As with other injuries of
plete rest is mandatory initially, followed by cross- the overuse type, the causes are predictable and treat-
training and stretching and strengthening exercises ment and prevention intuitive. Run hard, train smart,
(detailed later). Running should be avoided until pain live well.
and tenderness resolve, at which time a slow return is
suggested. Meanwhile, swimming and/or cycling may John is a 4th year medical student at Indiana University,
be employed to maintain cardiovascular fitness. has been a distance runner for thirteen years, and an
IndyRunner member for four. Current training goals
As mentioned earlier, shin splints are considered to be include improving 5 mile (8km) personal best and
overuse injuries. Thus, the most important preventive avoiding injury while pursuing multisport
measure is to avoid drastic changes in workout routine. (duathlon/triathlon) competition.
Foot Prints Page 11
Training Factors That Reduce the Risk of Injury…And Improve Performance
by Ralph Reiff, ATC/L, M.Ed
Director, St. Vincent Sports Medicine and St. Vincent Sports Performance Center
As an active walker or runner you focus upon various training goals and the accomplishment of crossing the fin-
ish line. My approach to your activity takes a similar focus but with an eye on training safely to meet your
In the most recent 26 month period I have had the opportunity to interact with runners and walkers from across
October 2001 – December 2003
446 runner consultations (88% injured at time of consultation)
72% or 321 runners demonstrated a deficiency in one (1) of four (4) areas:
Flexibility, Strength, Balance, Footwear.
It has been my experience that many athletes who present with an injury situation during training for a distance
event have preventable circumstances. Actually, almost ¾ of all injured runners that I have encountered could
have reduced their likelihood of injury by making changes to their pre-event training and fitness regimen.
Those factors that appear most often are:
Flexibility. Of particular is the area of the upper leg, hip flexors, buttocks and lower back. Not to ignore the
other common areas of the Achilles and plantar aspect of the foot, but the supportive muscles of the torso and
pelvis seem to be a root cause of many IT Band, Lateral Knee and Hamstring injuries.
Strength and Balance. Our entire group of physicians, therapist and athletic trainers are impressed that many
highly conditioned athletes have insufficient balance mechanism and strength to support posture during running
or distance walking. I encourage you to add to your fitness routine abdominal and trunk stability training, single
leg balance work and single leg step ups for strength development. Many of these exercises can be found in the
current literature, magazines or your local fitness consultants.
Footwear. You will not purchase any one item more critical to your success in distance events that your per-
formance shoes. Take the time to seek out technical shoes stores in our area. Proper footwear by my definition
is a shoe that is of the correct support or cushion for your foot type, is of proper width and length and should be
discarded after 350-400 miles.
All the best to the Indy Runners…your commitment to fitness helps make Indianapolis a wonderful community.
For Indy Runners and Walkers information visit
the website at www.indyrunners.org
or call the Indy Runners Hotline at 290-RUNR
Page 12 Foot Prints
It's the 35th time for Sam Costa Half Marathon
the "Costa" !!! YEAR
2002 Curt Carey Guadalupe Merlos
On March 21st, 2004, we'll get together in Carmel
2001 Eric Heins Andrea Kirk
at Clay Jr. High for the latest rendition of the Sam
2000 Michael Smith Tamara Whitten
Costa Half Marathon. Who knows what the
1999 Michael Smith Lisa Verona
weather will be like? March in Indiana? You can
count on one thing – it will be unpredictable! 1998 Curt Carey Lisa Verona
1997 Michael Smith Kathy Casey
What is predictable is the talent that will appear 1996 Michael Smith Cathy Allen
that day. For over three decades, the best runners 1995 Jeff Lampert Karlene Herrell
in Indiana have run and won at the "Costa". The 1994 Gary Romesser Karlene Herrell
roll call of winners reads like a "who's who" of 1993 Scott Walschlager Shannon Flannery
Indiana running legends. Chuck Koeppen, 1992 Tony Nading Colette Murphy **
Marilyn Strawbridge, Curt Carey, Diane Bussa, 1991 Tim Mylin Meg Schnieders
Gary Romesser, Karlene Herrell, Bill Gavaghan, 1990 Gary Romesser Ruth Ozmun
Carol Pitzer, Michael Smith, Lisa Verona, Tim 1989 Brad Cooper Chris Cooper
Mylin, Ruth Ozmun – it just goes on and on. And 1988 Brady Wells Karen McQuilkin
I can't fail to mention the world class talent of
1987 Gordon Minty Candy Wojcik
Colette Murphy and Thom Burleson. They both
1986 Brady Wells Carol Pitzer
set the "Costa" race record in the year they won!
1985 Bill Gavaghan Carol Pitzer
This kind of tradition is part of what makes the 1984 Greg Orman Ruth Ozmun
"Costa" so special. People you know who are 1983 Thom Burleson * Marilyn Strawbridge
great runners, people you see throughout the year, 1982 Curt Carey Betty Hite
people who are committed to their training, they 1981 Joe Metzger Diane Bussa
show up and compete at the "Costa". And let's be 1980 Thomas Blumer Marilyn Strawbridge
clear on one thing. The "Costa" is a race. It is a 1979 Bill Gavaghan Diane Bussa
competition. You don't keep yourself in shape all 1978 Chuck Koeppen Diane Bussa
winter for a 13.1 mile jog on the first day of 1977 Chuck Koeppen Linda Eiben
spring. People come to test themselves against
1976 Thom Burleson Lora Cartwright
their age group and against their own resolve –
1975 Thom Burleson Kay Flatten
and they come back year after year. 1974 Chuck Koeppen no entries
1973 Chuck Koeppen "
I hope you will be there too. We are all looking
1972 Dan Price "
forward to another fabulous "Costa" event. Look
for applications on-line at the Indy Runners web- 1971 Craig Stearn "
site. You can also find them at all local running 1970 Charlie Warthan "
stores. The course is unchanged (see the website
map). The apparel will be colorful and exciting.
Be there for the one o'clock start. We are expect-
Terry Townsend, Race Director
* Male Race Record Holder - 1:06:55
** Female Race Record Holder - 1:16:47
Foot Prints Page 13
Running and Cross Training Websites
Indy Runners www.indyrunners.org Local and statewide races, weekly club runs
Tuxedo Brothers www.tuxbro.com Running races, triathlons
KLA www.kenlongassoc.com Races, marathon training program
DINO Series www.DINOseries.com Trail runs and mountain bike races
CIBA www.cibaride.org Club rides, weekly ride schedule
Urban Adventure Race www.urbanadventureracing.com Adventure race in urban settings
Butler Bastketball Ticket Taking
Butler University has been a friend to Indy Runners for many years. The university has made the Fieldhouse avail-
able for Indy Runners fun runs, the mini training program and meetings. It has become our “home.”
Indy Runners gives back to Butler through a yearly donation to the Stanley Lyons Funds (benefiting Butler Track and
Cross Country programs) and through ticket taking at football and basketball games. Volunteers are needed to take
tickets at several basketball games this winter. Game times are listed and volunteers are needed approximately 1 ½
hours prior to the start time. Bring along a friend or family member and watch the game after you are finished for
For more information or to volunteer, please contact
Margaret Drew at 283-4036 or firstname.lastname@example.org.
2004 Butler Men’s Basketball Games:
1/15 Thurs. 7pm Loyola
1/17 Sat. 12pm Detroit
1/24 Sat. 2pm Wright State
1/29 Thurs. 7pm Cleveland State
1/31 Sat. 2pm UIC
2/4 Wed. 7pm IPFW
2/19 Thurs. 7pm Wisconsin-Milwaukee
2/21 Sat. TBA BracketBuster
2/25 Wed. 7pm Youngstown State
3/2-9 Tues.-Tues Horizon League Tournament
Indy Runners Club Event Volunteers
Feb.-April Mini Training Program (water stops) Contact Kent Miller at email@example.com
Feb. 1 Groundhog 7 Race Contact Mark Renholzberger at firstname.lastname@example.org
March 23 Sam Costa Half Marathon Contact Terry Townsend at email@example.com
May 23 Indy Runners Club Fest Contact Mike Bradford at firstname.lastname@example.org
Thank You to All Our Volunteers!!!
During the Fall volunteers came out to take tickets at five Butler Football games and manned the Indianapolis Mara-
thon finish line in October.
THANK YOU to all who volunteered and special thanks to Margaret Drew for coordinating everyone.
We appreciate the support!!!
Page 14 Foot Prints
Club runs are for everyone. There is a pace for the beginner, the flyer, and everyone in between.
Day/Time Pace Starting Place Contact Miles
Monday 6:00 pm All Natatorium Janelle Renschler Open: 3-8+ miles
(Main Concourse) (317) 299-1095
Tuesday 6:00 pm All Hinkle Fieldhouse Brian Cake 1-8+ miles
Thursday 6:00 pm Butler University (317) 876-7253
Sunday 7:00 am 9+ minute/mile Fort Ben John Laker Open: 6 or more
YMCA Parking Lot (317) 485-5380 miles
Welcome New Indy
(as of December 2003)
Larry Strange Bob & Beth Seelbach
Jonathon Altman Roseann Hughes
Robin & Anthony Barr Timothy McLain
Joyce Boadt Theresa Bubenzer
NEW Indy Runners Club Singlets
John Brown Deborah Mehdiyohn
Leslie Chaplin Michael Niederfruem Coming in January, new Brooks singlets printed
Jeff Christoffersen Bruce Goberville with the Indy Runners club logo will be available!
Eric & Jill Douthit Heidi & Dale Neuburger
Lori Howard Scott Cunningham These singlets will be navy blue & white, and will
Kyle Hunt Tim Smith serve as a club “uniform” to be worn at races.
Sandra Lambros Thomas A Allison Matching Brooks shorts can be purchased at local
Peggy A Lilly Randy Hitchens running stores.
This gear will be a great way for other runners to
Club Merchandise identify you as an IR member and to help spread
the word about our club. Singlets (women’s S, M,
L; men’s M, L, XL) will be on sale at the training
Foot Prints Advertising Rates
The newsletter currently reaches approximately 950
Indy Runners Indy Runners Indy Runners/ households. If your business could benefit from this
Marathon Caps Singlet Walkers Sweatshirt exposure, please contact the Editor at
$15.00 $10.00 $28.00
(Ladies sizes only) (XXL $30.00)
(Blue & Gray) Business Card $25.00/issue
To Order, send an email to 1/3 Page $35.00/issue 1/2 $70.00/issue
email@example.com 3/4 Page $110.00/issue Full Page $140.00/issue
Foot Prints Page 15
Page 16 Foot Prints
Newsletter Editor Foot Prints is a quarterly publication of Indy Runners and is one of
Donna Billiard many membership benefits. Foot Prints is mailed to the primary ad-
dress for each membership via third class mail. Address corrections
Newsletter Staff should be mailed to: Indy Runners, PMB 162, 1427 W. 86th St., Indian-
Jeremy Zieseniss apolis, IN 46260.
Opinions expressed are those of the individual authors and not necessar-
Newsletter Contributors ily those of RRCA or USATF of which Indy Runners is a member.
Marsha Gascho Submitting material to the newsletter is open to all members. Articles,
Kent Miller letters to the editor, or any related information may be submitted by
Matt Morris e-mail to: firstname.lastname@example.org in Word or ASCII; please do not
Ralph Reiff format.
John Watkins Photos, original artwork, and advertising are always welcome.
Donna Billiard Wright
The editor does reserve the right to edit or decline submissions due to
lack of space or inappropriate content.
The schedule to submit to the editor materials for the newsletters is:
March 7, 2004 April 2004
Foot Prints Presort Standard
U. S. Postage
A Publication of Indy Runners and Walkers Paid
1427 W. 86th St., PMB 162 Permit No. 228
Indianapolis, IN 46260