December 2001 Vol. 4, Issue No. 12

Flyer 1999-2000

Motorola Marathon: RunTex's John Conley Shoots for The Stars
Two From Abilene Christian
Austin Obstetrician Headed for Ironman
Pay Attention to Imbalances, Shoes to Avoid Injury
Triathlon Champ Sabine Bildstein Trains with RunTex
Run Long or Short in the Summer?
A Pair of Aces
New top Dog for 50 year-Old Division
Transition to Speed
Road to Recovery
An 86 Year Old Hero
Start the New Year off By Learning How to Stretch
Running Through Cold Season
Choosing a Texas Marathon
Racing the 5K
RunTex Will Help In Buying Running Shoes
Joe Prusaitis Conquers Hard Rock 100
Heat Running

Motorola Marathon: RunTex's John Conley Shoots for The Stars

New Course Description

Marathons have come a long way in only a decade, and no marathon represents that jump more than Motorola, now in its 11^th year and set for February 17, 2002 in Austin. At the helm is RunTex's John Conley, who, with a sure hand has guided the race to national recognition, making it one of the best marathons in the country. Following is a brief chat with Conley to see how this year’s race is shaping up, and what’s in store for the future.

Motorola Marathon Race Director John Conley

BH: “Last year the race took a big leap forward, breaking through with a 2:11:14 by Russian Mohamed Nazipov, and a 2:32:55 by Elena Paramonova. How do you top that?”

JC: “Well, I was on the press truck last year, and I can tell you that Nazipov did not run the tangents where he could have. He was all over the place. He had just run a 2:10:30 in London, and I believe he could easily have done that at Motorola. After all, it’s a faster course. Actually there are lots of guys out there that could break through with a 2:10, and this is the course to do it. “I’d like to see the state records set at Houston by Richard Kateny (2:10:04) and Ingrid Christiansen (2:27:51) fall at Motorola. I’d love to be known as the race that had the first sub-2:10 in Texas.” Right now, we have $10,000 each for the top male and female, but I’m looking into the possibility of some incentive cash for breaking those marks.”

BH: “The course has changed this year. What’s the story?”

JC: “The downtown Austin area is getting more congested, so we had to re-route some roads. We removed a bunch of turns—at least nine, and we got rid of the only real uphill on the course. It should be a good course for Olympic Trials qualifiers.”

BH: “Race entry fees have soared in the last five years. What is your perspective?”

JC: “Sure race entries have gone up. But think about a golf tournament for example. Entry fees are $100 or more. Most sports are already more expensive than running, and all have gone up. And remember, the money goes to charity- the United Way. We’re not in this to make a profit.

“At the same time, I think we need to make sure to give runners tier money’s worth. We need to make sure that they are supported, and get food and refreshments at the finish, no matter what time they finish the course. It’s true that many runners tend to hoard the refreshments. We may use special packets to ration the finish line feast to make sure everyone gets their fair share. We’ll also do our best to have enough volunteers. A volunteer staffing the 20-mile ark could be out there for four hours, and we need to make sure folks are willing to do that.”

BH: “The subject of Bandits comes up from time to time. They sometimes use the increased fees as an excuse. What’s your position?”

JC: “simply put, I feel that banditing is wrong. Bandits deplete race resources—it’s just not fair. Furthermore, they post a liability in terms of medical support. I think they should be sanctioned. If I showed up to play golf at Barton Creek Country Club and didn’t pay the fee, I’d be arrested. Runners are authorized to run the marathon on that day based on the fee they paid. Running is an egalitarian sport. If someone cannot afford a race, they can always fun on the trails.”

BH: “Where do you see the Motorola Marathon in five years?”
JC: ”I see Motorola as a race that has the broadest possible appeal. Olympic caliber runners and beginners should both have it listed on their calendars. In terms of stature and overall quality, Chicago comes to mind. I think that’s where we’re headed—that level of national recognition. Hey, at 11, we’re still a baby in marathon years.”

New Course Description

The course still starts on Stonelake Boulevard, (near Highway 183) but has moved up a quarter mile closer to Capitol of Texas Highway. The first eleven miles are pretty much the same, with the first major change occurring once runners get to the University of Texas area around mile 12. Instead of turning left up a short steep hill on Dean Keaton to the Drag, as it did last year, it continues down San Jacinto. “This new route will bring runners right past Memorial Stadium and through the heart of UT,” said John Ferguson, the United States Track & Field certifier for this region.

That alteration changes the position of the halfway mark, which is now at the corner of 11^th Street, adjacent to the Capitol grounds. The course then resumes its old route and heads down Congress and west on Sixth Street. The next big change is that it keeps on going further out up Lake Austin, all the way to Redbud Trail before doing a U-turn and coming back down Lake Austin to Veteran’s Drive and heading east on Cesar Chavez. “The extension on Lake Austin (between miles 16 and 18) works well because runners get to see the leaders coming back after the U-turn, and runners also get to see who is chasing them as they head back down Lake Austin facing the oncoming runners,” said Ferguson.

The course still covers the familiar ground east of I-35, but by the time runners cross the river at Pleasant Valley and head up Lakeshore Boulevard they will be at mile 24, and crossing back over I-35 on Riverside, they will be at mile 25. This is due to the added distance back on Lake Austin Boulevard, and is a welcome change: instead of knowing they have to run all the way down to Barton Springs, and circle Zilker Park, runners know they are on the home stretch. The final swoop down Riverside into Auditorium shores is a much better finish.

“The finish should be much improved in terms of logistics for visiting runners,” said Ferguson. “Last year it was difficult for out-of-town runners to get back to their hotels. I’ve traveled to 47 of 50 states to run marathons,” said Ferguson, and I know that finish area considerations are very important for traveling runners. Now, if a runner is staying at one of the “marathon” hotels like Embassy Suites or the Hyatt, they can just stroll back to their room from the finish.”

“The changes make an already-fast course even faster,” he added. “Overall, it has fewer turns, less uphill, a better run through UT, and a much-improved finish. Runners should love it.”

Two From Abilene Christian

Many who know RunTex owner Paul Carrozza are aware that he's a kind, funny, caring and loyal individual. They may not know that he is also an elite runner, who posted 1,500 meter times in the low 3:40s while competing for Abilene Christian. Last July, Paul got word that another 1,500 meter track star from Abilene Christian might be interested in coming to Austin. It wasn't long before Paul offered Gilbert Tuhabonye a job at RunTex. Paul now coaches Gilbert, and is preparing him to compete at the national level in road racing.

Gilbert's Story
Left: Gilbert leads the pack at the Downtown Classic in Austin.

He has run as fast as four minutes and four seconds for the mile. But the 26-year-old native of Burundi, Africa remembers the longest mile he ever covered.

            In 1993, Tuhabonye, an 800-meter national high school champion was away at boarding school. Burundi was torn by civil strife at the time, with the Hutu tribe on the warpath against the Tutsis. In a surprise attack, Tuhabonye’s school was surrounded by soldiers from the Hutu tribe. Tuhabonye, along with his fellow classmates (Tutsis) were herded into a building that served as a gas station.

            The soldiers torched the building and kept guard outside with machetes to make sure no one could escape. No one did—except one. After eight hours inside the burning building, Tuhabonye was the only one alive. Buried under the burnt corpses of other students, he had managed to survive the searing heat and the suffocating smoke. But he had to get out or die. At 3:00 a.m., grabbing a charred femur bone form the nearest body, he broke a window and jumped out. He didn’t realize his back was on fire until he was spotted and began to run. The wind fed the flames.

            Tuhabonye was chased into the night by machete wielding soldiers, but even near dead, his speed was great. He tumbled down a hill into a mud-filled ditch, extinguishing the flames. His pursuers gave up, leaving him for dead.

            Bleeding profusely, badly burned over much of his body, Tuhabonye made it to a hospital, a mile a way. “It took me almost an hour to cover that mile,” he said. “It was so painful just to walk. But my runner’s spirit to endure helped me make it”

Once there, he spent three months recovering. “I knew I wanted to one day run again,” he said. And run he has.

            Tuhabonye came to the U.S, in 1996 to try for a spot on the Burundi 1,500 meter Olympic team. Although he fell short of the team berth, people at the Olympic games head his story, and with their help, he was encouraged to stay and attend La Grange College in Georgia. It wasn’t long before he started making a name for himself with his 800-speed, and was recruited by Abilene Christian to run track.

            There, Tuhabonye, an agricultural business major, became the national champion at 800 meters, posting a 1:52.20—a time he has since lowered to 1:49.40. 

The Austin Connection

One of his professors, Mike Weingard, knew former Abilene Christian track star Paul Carrozza, who now owns RunTex in Austin, and connected Tuhabonye with him. Just last July, Tuhabonye moved here with his wife and new baby girl.  He now works at RunTex, and is building up his mileage to compete at longer distances.

Training with Tuhabonye

With Carrozza as coach, he has been training from 75-90 miles a week with three high-quality interval sessions a week—long intervals, short intervals, and hills. Each morning he runs eight miles at a 5:30 pace. “When I first met Gilbert, he was running mile repeats in around 4:50 pace, which is great,” said Carrozza. “But he was completely recovering in between each one. I’ve loewed his recovery times to simulate races. Of course his repeats went up a bit- to around 5;00 minute pace. Now, when he gets back down to 4:50 pace, with the shorter rest interval, he’ll be much stronger.”

            Testing his fitness on October 7, he ran 25:40 to win the Diabetes Dash in what he calls, a “workout” pace. He won the highly competitive Downtown Classic 10K two weeks later on October 14.  His time of 31:01 was somewhat disappointing though. “I have run 29:24 for 10K, and I think I could go under 30 minutes soon,” he said. “I don’t feel there was enough competition to push me in the Downtown classic. It’s hard to just race against the clock.”

            Whatever times he runs, Tuhabonye takes joy in every stride. He is one man that knows well the gift of running.          

Austin Obstetrician Headed for Ironman

Dr. Brad Price is good with numbers. He still recalls his best mile time as a track runner at Austin High in the mid-60s: four minutes and thirty-seven seconds. And he can fire off his best 10K time, run at the Capitol 10,000 close to 20 years ago: 33:55. And he keeps a close tab on his patients, delivering 10-12 babies a month at St. David’s Hospital.

            A quick calculation reveals that Price, now 54 and a dedicated triathlete, has been swimming close to seven miles a week, riding about 140 miles, and running over 30. Those numbers are a bit higher than normal for Price, but there’s a reason: he’s headed for the Ironman World Championships in Hawaii in two weeks (October 6).

            Getting to go to the Ironman (World Championship) was no easy task. Price, who had foot surgery on both feet two years ago to remove neuromas (nerve inflammations) had to build back slowly. In order to qualify for the Ironman in his age group, he had to win his division at the half-ironman distance.

            In January of 2000, he started training seriously for the Ironman. With five moths of training under his belt, he competed in the Buffalo Springs Half Ironman in Lubbock, and placed fifth. It was a good effort, but not good enough. Another attempt at the St. Croix Half Ironman in the Virgin Islands brought him within a few minutes of the prize: he finished second. But this year, he returned to the Buffalo Springs race in June, and hit pay dirt. “Actually, I came in second there,” he explained. “But the first place finisher already had qualified for the Ironman in another race, so I was able to grab the slot.”

            Price wears a pager when he’s on call, and squeezes some workouts in early mornings before rounds, and save the big stuff for the weekends. “For Ironman training, I usually get in a long bike ride of around 100 miles on Saturday, followed by a long run of 20 miles on Sunday,” he said. “I also have done some combined workouts, or “bricks” as triathletes say, of 85 miles on the bike, directly followed by 14 mile runs.”

            Price models his training somewhat after legendary Ironman champion Dave Scott (who at 47 will be competing in the open division). Like Scott, he trains with a heart-rate monitor, keeping close tabs on the “zone” his heart should be in during certain workouts. Price, who boasts a resting heart rate of 37 beat a minute, says that the monitor enables him to ensure that he is training hard enough during intense workouts, and easy enough during recovery days. He also flows Scott’s example of weight training, getting in a once weekly session to work both the legs and the upper body.

            Hawaii will be Price’s full Ironman distance race. In fact he’s only run one full marathon- Houston several years back. But he’s confident. “Since it’s my first time at this distance, I’m going to be somewhat cautious,” he said. “I may finish in around 11 hours.”

Carrozza Says: Pay Attention to Imbalances, Shoes to Avoid Injury

 All runners are built differently, and depending on your biomechanics, you may be more ore less susceptible to injuries. However, even lightweight biomechanically sound runners get injured.

            In an article in the August issue of Running and Fit News, Joseph H. Fillmore, M.D. elaborates on the areas that can predispose you to injury. “Common biomechanical factors leading to injury include both excessive pronation and supination of the foot, normal in running. However, extreme, prolonged pronation or supination places stress on the lower leg muscles and tendons,” says Fillmore. Pronation is more common in flat-footed runners, while supination is more common in people with high arches.

            A sports medicine expert or a knowledgeable running store shoe salesperson can evaluate your form and lead you toward the right pair of shoes that can help counter your biomechanical shortcomings. By choosing the right shoe for your foot and training style, you can take a big step towards avoiding injury. Additionally, shoes should be replaced at least every six months.

            “Biomechanics is a confusing word,” says Paul Carrozza, RunTex owner and footwear editor for Runner’s World. “What we look for are imbalances—we try to address the ‘alignment” of each person. “There are three major foot types: rigid, with high arches, which need a more cushioned shoe; flexible, hypermobile flat feet which need motion-control, and lastly, feet that turn out or in. That requires buying a shoe with either a straight or curved last to help point you forward. The Fall Shoe Buyer’s Guide by Carrozza and co-editor Bob Wischnia is in the September issue of Runner’s World.

            Besides wearing the right shoes, understanding proper training is the single biggest key to avoiding injury. Training errors and poor judgment sideline almost all runners at one time or another. Persistent high intensity training without low intensity (easy days) is one of the most common mistakes. It’s easy to fall into the trap of ‘more is better.’ Sudden increases in the training load are also a common culprit. A general rule of thumb is to never increase the length of a run, or your overall weekly mileage by more than 10%. Any new training technique, like sprints or hills can also lead to injury, and must be introduced gradually. Another potential injury factor is running surface. Canted road surfaces, for example are frequently to blame for increasing pronation and leading to injuries, whereas soft surfaces like sand can lead to overuse injuries because of hypermobility placing stress on the joints and tendons.

            Most running injuries respond to conservative treatment like ice, rest, using the proper running shoe and/or orthotics. Chronic or recurrent injuries deserver professional attention. Find a sports medicine physician knowledgeable about running to work with

Triathlon Champ Sabine Bildstein Trains with RunTex

A native of Germany, Sabine  Bildstein has been a runner since 1994, consistently winning or finishing near the front of 10K races. Since moving to Austin about a year and a half ago, she’s been a tough customer in any race over 5K; she has impressive personal best’s of 37:00 for 10K, and 2:58 for the marathon. Over the past couple of years, Bildstein has broadened her athletic range to include cycling and swimming.

While she barely got her feet wet in the triathlon last year, this summer Bildstein has been terrorizing the triathlon circuit, racking up wins at the Gonzo Duathlon in San Antonio, the Tejas Triathlon in Sugarland, the Boerne Triathlon (Boerne) and the Dog Ridge Triathlon in Temple.

“I’ve been really working on my biking,” said Bildstein. “I started off the year with a couple of longer bike races like the MS 150, and the Ride for the Roses. I think that really helped.”

Bildstein, a 29 year old software programmer for BMC Software, trains about 18 hours week, fitting in workouts in the morning, at lunch, after work, and on the weekends. “I probably average 50 miles a week of running, over 100 miles of biking, and about three miles of swimming,” she said. “The key for me has been training with groups that specialize in each sport: I cycle with the team from Austin Tri-cyclists, run with the RunTex training group, and recently joined Austin Aquatics at St. Edwards’s for swimming.”

Though Bildstein frequently faces tough competition in the form of Missy Ruthven, Terra Baker, and sisters Maribel and Talis Apud-Martinez, she views the races as more of a personal quest. “I see it more as a chance for me to improve-- competing against myself. I’m not ready to go pro at this point,” she said.

Run Long or Short in the Summer?

Like most athletes, runners tend to emphasize action. They train hard and look for results. If they come up short, they train harder. In the never-ending quest for faster times, it’s easy to overlook a big part of the picture: recovery. During the hot months, recovery becomes even more of an issue. Attention must be paid to maintaining adequate fluids and electrolytes to balance out the steady drain from sweat loss.

            In order to improve, the body must recover from the stress of the training and adapt to handle a higher level of stress. Exercise physiologist and former Olympic marathon runner Pete Pfitzinger writes in his book Advanced Marathoning, that the process of adaptation begins in the genes. Training actually provides stimuli tat turns specific genes on or off, changing the rates at which your body breaks down specific proteins. For example, endurance training turns on the gene that produces cell mitochondrial protein (where energy is produced). This takes pace over days and weeks of repeated training. Training provides the stimulus, but recovery is when the gains occur.

            There are many factors that affect your rate of recover, from diet, to sleep patterns, to stress at work and home. Marathon great Bill Rodgers once made the remark that “no one with a full time job will ever beat me.” Rodgers was on target, in that anyone training at the elite marathon level of 130-140 miles of serious running per week, had better have enough recovery time built in to make the gains from that prodigious work output.

            Most area runners seeking to lower their times in local races hold down full time jobs, and may have family obligations as well. Keeping up the running habit requires some real balancing work.

            Pfitzinger offers several suggestions to help optimize your training and avoid burnout. “Learn through trial and error not to overdo it. Determine how many easy days you may need after an intense workout,” he says. “Understand that a particular workout is very specific. While you may need three to five days in between tempo runs, you can do a tempo run and a long run with less recovery time in between.”

            Remember to utilize the hard day/easy day principle. It’s a basic tenet physiology: stimulus, followed by response. A recovery or easy day may consist of an easy run, light cross- training such as a leisurely half-mile swim in the pool, or total rest.

A Pair of Aces

All roads lead to Kona, Hawaii in the world of triathlons. Ironman Hawaii is the big one. Looming ahead on October 6, it is the world championship of Ironman competitions, capping off the 15 race series. Like Wimbledon or the Tour de France, it’s the one everyone knows about.

            Just getting there is half the battle. Only the sports elite, culled from the top finishers of selected triathlons leading up to the event can compete. Austin’s Andrea Fisher, 28, and Jamie Cleveland, 29, have been there once, and will be returning this year. The pair, who met on the triathlon circuit, are just entering their prime competitive years as endurance athletes and are both rising stars on the national and international triathlon scene.

            Fisher, a former University of Texas All American, is a natural swimmer and just about unbeatable in the water. She’s blown the doors off her competition in the swim portion of just about every triathlon she’s entered. She’s garnered numerous overall wins at distances up to the half-ironman (1.2 mile swim, 56 mile bike, and 13.1 mile run) and has come tantalizingly close to winning a full ironman. At Ironman Florida last November, she held an 11 minute lead on eventual winner Tara-Lee Marshall coming out of the water. After losing only four minutes to Marshall on the 112-mile bike race, Fisher entered the marathon run with a seven-minute cushion, only to see it evaporate as her pace dropped to 8:06 per mile and the race wore on. Still, she took second in nine hours and thirty-eight minutes, only four minutes behind Marshall.

            “My goal is to win an ironman,” she said. “I know I can go 3:20 for the marathon at the end of an ironman.”

            Cleveland, already the Canadian national champion at the Olympic distance triathlon, took his first ever ironman win at Florida, with a convincing 8:37, 11 minutes ahead of second place finisher ahead of Alec Rukosuev.

            Now both athletes are poised for greatness. But before they return to Hawaii, Fisher and Cleveland have some business to take care of. They’ll be competing in the Buffalo Springs Half-Ironman in Lubbock on June 24, the Vineman Half-Ironman in Sonoma County California on July 8, and the Lake Placid Ironman on July 29.

            It’s a very demanding schedule, and one that has little room for error. Just ask Fisher. Right now, she is on the comeback, after colliding with a car on Exposition Boulevard while out on a training ride. “I managed to grab my breaks before impact, but I ended up going right over the car,” she said. I injured my shoulder and quadriceps and am just now getting back into road running. Since the collision, I’ve been run training in the pool.”

            Amazingly (and against her doctor’s orders) Fisher competed in and won the Southwest Texas Sprint Triathlon on April 8, one week after the accident. Cleveland won the men’s race there as well. “I didn't think I was going to even make it to the start line. But things have a odd way of working out, and I think it has only made me mentally stronger to know that I can still perform well under trying circumstances,” said Fisher.

Training for an ironman length race is a full-time job. Cleveland, originally a champion rower form New Brunswick Canada, estimates that on peak weeks building up for Lake Placid, they’ll put in up to 30 hours of training. That might include 15-16 hours on the bike, 60-80 miles of running, and four to five swim sessions of two or three miles each. The workouts include several back-to back sessions to prepare them for the sheer caloric expenditure and duration of the ironman. These “brick” workouts might take the form a 100-mile ride followed by a 20 mile run. “With the exception of the long runs, much of the running is done at high intensity,” commented Cleveland.  Both athletes are coached by Lance Watson, who is well known for his work with elite triathletes. They also work with dietician Marsha Beckerman at the University of Texas to help plan for the fuel requirements for such prodigious efforts. “There are really three parts to eating for training and racing triathlons,” said Fisher: “before, during and after. At peak training, I may need up to 8,000 calories in a day. During an actual ironman, I’ll eat bananas, candy bars, plus of course lot’s of electrolyte drinks.”

            Staying motivated isn’t a problem for these two. “We’re following a dream,” said Cleveland. “I look at this as a my time of life to seize an opportunity. I want to see what I can do. My goal is to win in Hawaii- the World Ironman Championship.”

“I feel I can win at the ironman distance, ” said Fisher. “I’d like to walk away from the ironman knowing that I couldn’t have done any better.

“I have a poster on my wall that says ‘Pursue Excellence’,” noted Cleveland. “That’s what I’m after…maximizing what I can do with the hand I’ve been dealt.”

Andrea Fisher

Age- 28

Pre—Triathlon Sport- All-American Swimmer for the University of Texas

Triathlon Career Wins:

-         Blackwater Eagleman Half Ironman (course record holder)
- Trilogy Triathlon
- Buffalo Springs Half Ironman
- Gulf Coast Half Ironman
- Capital of Texas Triathlon
- Danskin Women's Series Triathlon
- Southwest Texas Sprint Triathlon
- Kona in Texas Triathlon
- Frost Yer Fanny Duathlon

Next Ironman- Lake Placid Ironman, July 29

Web site: www.andreafisher.com

Jamie Cleveland

Age-29

Pre-triathlon Sport- Championship rower for the University of New Brunswick, Canada

Triathlon Career Wins:\

Ironman Florida
Canadian National Championship
New Balance Half Ironman
Hell of the West  (Australia)
Trilogy Triathlon
Muskoka Triathlon
Guelph Triathlon
Kingston Triathlon
Collingwood Triathlon
Kingtson Duathlon
Sado Island International Triathlon

Next Ironman- Lake Placid Ironman, July 29

Web site: www.jamiecleveland.com

Boyce is the New top Dog for 50 year-Old Division

 “I love the running here,” said new comer Allen Boyce. “Portland had a great scene, what with Nike and Addidas up there, but you can’t beat Austin— what with RunTex and Town Lake” Most runners have a few glory tales—brushes with greatness—but not to many people can equal Allen Boyce’s tale. Boyce, a native of Oregon, raced against the legendary Steve Prefontaine in high school and college, and once held a lead over Prefontaine for two laps of a two-mile track race. “He was the best high school two miler in the state,” said Boyce. He ended up winning, of course, in 9:02, while I came in with 9:36, which was good for me.” Boyce raced against Prefontaine again as an Oregon State runner, while Prefontaine was at the University of Oregon, but never again held the lead on him. Few runners ever did.

If that story isn’t enough to raise a few eyebrows, Boyce’s recent race performances are. Boyce, who just moved in from Portland, Oregon is 50, and unbeatable in his age group.

At the Rocky Hill 50K in Smithville Texas o April 28, Boyce dominated the field, winning the race overall in four hours and 13 minutes, and 39 seconds. James Meyers was second in 4:26:48, while the Amanda McIntosh was the first woman, and third overall in 4:34:11.At Moe's Half-Marathon in San Marcos on April 21, he was third overall, with a time of 1:24:52. “Actually, I was pretty disappointed in my time,” he said. “ I was coming off of a cold, and didn’t have that much energy. I’ve run 1:14 for the half-marathon distance.”

An engineer for Nomura Micro Science in Round Rock, Boyce is acclimating to the Austin heat, and loving the Austin running scene. He puts in about 55 to 60 miles a week, many of them at lunch in the Round Rock area. Despite a very busy schedule, he’s served notice that he’s the man to beat at any distance. Any 50 year-old that comes in ahead of him, likely is an elite runner from out of town. At Motorola, none other than Joseph Nzau, one of the greatest runners of all time edged him by seven seconds for the 50-55 division win 2:56:00 to 2:56:07.

Boyce has tended towards the longer distance lately, having run several 50-mile races, as well as the Western States 100. “I really like the longer hilly stuff,” he commented. “If I run a 5K race, I usually run the course two more times, just to get in the distance.

Boyce is still adjusting to Austin, getting used to his new home and environment, but he’s not going anywhere. Look for some tough competition from him in upcoming races.

Transition to Speed

It’s always a bit tough to re-introduce speed into your training. Typically, collegiate and professional runners use “”periodization” –the breaking up of their training into distinct phases such as: base mileage, strength training, speed training, and racing. The average weekend warrior in Austin tends to take a much more relaxed approach, simply racing year-round, and adding some fast workouts to prepare for specific races. The truth is, there’s a happy medium.

            Because most central Texas runners are greeting spring with a moderate mileage base, it’s a logical time to start transitioning to speed in order to run well in the multitude of upcoming 5 and 10K events on Austin’s calendar.

            Jack Daniels, called the ‘world’s greatest running coach,” by Runner’s World magazine, calls this “phase II training.” “For middle distance runners, (5K) the enemy is total body fatigue,” he says. “Adequate time must be spent developing a powerful aerobic system. This involves repetitions of 400 meters, which leads to improved running economy, lactate threshold and speed development.” While repeat 400s are nothing new, Daniels stresses that full recovery between each effort is of vital importance at this phase of training, thus making the increased speed more tolerable to the runner. He also adds tempo runs of there to four miles at 20 seconds faster 
Center- Road Racing Great John Sinclair

than 10K pace at this point. The tempo runs act as additional strength builders.

            Jon Sinclair, one of America’s great road racers, who visited Austin recently to run the 3M Half-Marathon, also believes in embarking gradually on a speed program, rather than just jumping into one. He recommends using hills as a transition workout to build strength before embarking on a speed program. Sinclair, who coaches runners and has a Web site (www.aneorbic.net) says that “hills will not only build your leg strength, they’ll naturally force you forward on your feet, which simulates racing. He suggests adding two hilly courses to your weekly training. After a few weeks of running them Sinclair has his runners begin to add intensity so that they can attack hills with a race-like effort. Like Daniels, he also suggests adding tempo runs, in this case, replacing your weekly hill workouts with them.

            This type of preparation will build the leg strength necessary to handle the more advanced speed work like interval training.

Road to Recovery

OK, so you’ve run a marathon, now what? The Town Lake running loop has been noticeably less populated with runners in the week since the Motorola Marathon. No matter how dedicated a runner is, it’s just too difficult to get out there and run in the first few days after a marathon. And that is probably a good thing.

The vast majority of people that ran Motorola experienced delayed onset muscle soreness (DOMS). By Monday or Tuesday, simply stepping off of a curb was painful. The good news is, the pain itself doesn’t last long. Usually, by the Thursday or Friday following a marathon, your legs should be feeling fairly normal, though certainly slow.

            What many runners are not aware of is the hidden damage to the muscles. Marathon running produces micro-tears in the muscle fibers- damage at a cellular level that takes weeks to repair.

One study conducted muscle biopsies on a group of 40 runners following a marathon. The first biopsies, taken 48 hours after a race showed varying degrees of damage to muscle cells of the legs including myofibrils, and mitochondria. Biopsies taken seven days after the race showed the beginnings of resolution--the healing process whereby the damaged muscle cells are flushed out, and new satellite cells begin growing. One month after the marathon, there was little evidence of residual damage, and clear evidence of muscle cell regeneration and repair. Interestingly, the study concluded that damage occurred to the myofibrils (muscle cells) that were depleted of glycogen and lipids- the very thing that happens during a marathon. This would explain why similar damage isn’t found after a shorter race like a 10K.        

The study simply confirms that there is residual damage lasting up to a month after a marathon. Common sense tell us that resuming hard training or racing too soon afterwards is to risk an overuse injury.

Instead, the best strategy is to spend the next week or two with gentle recovery runs. Recovery should be your priority now, not fitness or speed. One rule of thumb suggests one recovery day for every mile you race- meaning 26 days for the marathon. Although you’ll be running during this time, you shouldn’t race or do any hard workouts.

We Can All Look Up to 86-Year Old Jerzy Kuszakiewicz

Most people think of 80 years as old. But the average American would be amazed at what the human body can do at any age. Polish born Jerzy Kuszakiewicz is 86, and can outrun people half his age. At the Race for the Hills 10-Miler on December30, he averaged 9:47 on one of the hilliest courses in Austin, finishing in 1:37:40, mid-pack in a field of about 700. However, he insists he is nothing special.

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“The main difference between my peers and I is that my focus is on intensive training and competitive running while others prefer more leisure activities such as walking or participating in sports just for fun.

Growing up in Poland, Kuszakiewicz ran in High school. Though not Olympic material, his times were certainly very respectable for a high school boy in the late 1920s: 2:06 for 800 meters, and 4:24 for the 1,500. After college, Kuszakiewicz began his career as a building engineer.

He did not run for many years. Then, at age 60, he decided to take it up again. Five years after resuming the sport, he ran the Warsaw Marathon in 3:50. It’s been said that no matter what age you are when you take up running, it takes at least ten years to reach your peak, and Kuszakiewicz was no exception to that rule. He posted his lifetime marathon best of 3:38 at age 72 in Warsaw. To get an idea of Kuszakiewicz 's range, consider that he ran a 5K at age 71 in 21:24, a sub-seven minute pace. Perhaps most impressive is his 1:36:00 half- marathon best at age 70.

To date, he’s completed eight marathons, recording a 5:01:57 in Houston last year during very hot conditions. Despite the oppressive conditions, he still smashed the U.S.A. age 85-89-marathon record of 5:21:51.

In fact, Kuszakiewicz, a resident of Granit Shoals since 1980, has destroyed virtually every U.S. road record in the 85-89 division, from 5K through the marathon. He is currently training for the Motorola Marathon, and is on track for a good race. He’s feeling “better than ever” and is looking forward to many more years of running. Is a bit disappointed that WAVA, The world Association of Veteran Athletes does not recognize finish times established on road courses, only the track.  Because he is primarily a road racer, his phenomenal times are recognized only as “Best Performance” rather than certified world records.

But like most successful octogenarians, Kuszakiewicz is an optimist. He looks forward to each race, and feels strongly about living a healthy lifestyle. He is currently training three to four times a week and is on track for a good race at the Motorola Marathon. He has always followed “Galloway’s Book on Running,” which he translated into Polish to share with his friends back home. Kuszakiewicz says he’s feeling “better than ever” and is looking forward to many more years of running. “At this point I don't even think about retiring.  I intend to run as long as I am physically capable. In my eyes running means health and health means a longer life. To my peers, I would say that staying active, regardless of age, is very important.  It strengthens the heart and thus the whole body,” he said.

“Running gives me personal satisfaction, something that is natural for everyone who wants to succeed and be the best in what they do,” he added. “It brings me joy and pleasure just like it did so many years ago. However, these days health is an additional motivator. One of the most important things I have learned over the years as a runner is the power of positive thinking and perseverance in life in general.  I learned firsthand the importance of not giving up despite the challenges of life.  Every challenge brings an opportunity for self-improvement regardless of age.”

Start the New Year off By Learning How to Stretch

Anyone who has participated in a RunTex University Workout is familiar with the pre-running drills that coaches use to help prepare the body for running. These are excellent exercises to help your running. Many runners are often confused about proper stretching methods, though.

 Stretching has long been recommended, but numerous studies have failed to prove it helps prevent injury, or prepares the body for the activity of running. That’s because the studies have all been about “static stretching.” Static stretching is what you see runners do all of the time before races. It is defined as holding a particular position for 30 seconds or longer to stretch muscles and connective tissue.

            While this method have been proven to elongate muscles and ligaments, that in itself is not necessarily beneficial for runners.

            So what is the best way top stretch? In an article in Running and Fit News, Michael Yessis, Ph. D., describes what he calls “Active Stretches.” During active stretches, the joint is simultaneously stretched and strengthened throughout its range of motion. The major muscular contraction involved in active stretches is the eccentric contraction (the muscle lengthens and develops tension to guide the movement and stop it. This is important, because as Yessis explains, that’s what takes place during running. When you stride, for instance, the hamstrings lengthen, and contract at the same time to stop the motion.

            Yessis asserts that active stretches prepare the body for running because they involve muscular work during the stretch. “When you do active stretches, you gain strength and flexibility simultaneously in the same exercise,” says Yessis. “Think of it as a usable range of motion in which the muscles are capable of moving the limb through the range of motion developed for the running stride.”

            Here are three stretches Yessis recommends:

To benefit the touchdown and push-off phase of running, perform the standing ankle extension. Lean into a wall at shoulder height, feet two to four feet away. Feel a stretch at the back of your ankles. As you lean into the wall with feet flat, feel the stretch for a count of two, and then rise up on the balls of your feet and hold for a count of two. Lower your heals and repeat up 1-2, and down 1-2.

To benefit the support phase of the knee at landing, perform the squat stretch: Stand with you feet hip-width apart, feet flat on the ground at all times, trunk erect. Keep the back in its normal curvature throughput the move. As you slowly squat, your hips should move slightly to the rear, and your trunk should lean forward keeping the spine stable. Stop well before your thighs are parallel to the ground, rise up and repeat with the same up 10-2 and down 1-2 count.

            To benefit hip flexion and extension (key to running speed), perform the lunge stretch. Stand with feet hip width apart and take a very long step forward, planting your foot with the toes forward. Keep the rear leg straight but relaxed, with the weight supported by the front leg. Hold for a count of two and push back to standing and repeat with the other leg, forward 1-2, and back 1-2.

            Says Yessis, “Active stretches can help to optimize your body’s shock absorbing system, not only stretching muscles and connective tissues appropriately, but also warming up and strengthening your muscles, and preparing your body to run.”

Running Through Cold Season

 Feel that Cold front moving in? Then head for RunTex for the best running gear for cold weather. Tights, vests, hats, gloves, jackets- all make the perfect Christmas gifts for your favorite runner.

            How many times have you been in peak shape, only a few weeks away from a marathon, when you decide to run a long hard workout or race, and then come down with a nasty cold? Many runners can recount that scenario. The question is, when you’re feeling great, how do you know if you are headed for a fall?

            The trick is to avoid over-training. Over-training invariably results from sustained high-mileage, long hours at work, and not enough rest. Chief among these three is not enough rest. It has long been known that adequate sleep is a key factor in the rebuilding and recovery process athletes need to achieve their maximum potential.

            There are a number of strategies that can help you to avoid over-training. Don’t get locked into a “weekly mileage trap.” Try alternating hard and easy days. Some runners use a heart monitor to ensure that their easy days really are easy. By staying in a lower heart rate zone, they know they are in recovery mode.

            It’s also important to maintain a nutritious diet and keep drinking plenty of fluids, even though it’s cold out. Many runners don’t realize that hydration needs stay high even during cold weather.

            If, despite your best efforts, you do come down with a cold, avoid escalating matters by sticking to a few common sense rules. Don’t run through a fever. If you have sinus congestion, running may be tolerated, but if it goes into the chest, you are probably better taking a few days off. In the case of the flu, full rest is necessary until all signs of the illness dissipate. It is well known that the flu virus can affect the heart muscle, and that serious consequences can result if intensive exercise is taken during the illness.

            From now through February, many Austin area runners will be reaching their peak training as they prepare for the Motorola Marathon. Those who build in easy days and lots of rest will ultimately be the best prepared.

Choosing Your Texas Marathon

You can see many of the Texas Marathons on the RunTex Marathon Map page. You can also join up with a RunTex training program, See RunTex University.

            Here in Texas, we are fortunate to have an abundance of Marathons to choose from, starting November 4 with the Golden Corral Classic in Midland/Odessa, and wrapping up with the Amarillo Lone Star Paper Chase Marathon on May 26.

            Following is a calendar with contacts and a brief description of each event.

The Golden Corral Classic in Midland/Odessa is set for Saturday, November 4 at 7:30 a.m. Now in its third year, this low-key West Texas race is know for a flat and fast course. Registrants are limited to the first 200. Contact: Jeffrey Owen at (915) 689-7706, email jtowen@mindspring.com.

            An hour away form Austin is the San Antonio Marathon on Sunday, November 5 at 7:00 a.m. This race has been going 26 years, and is well respected in the running community. With a start and finish at the Alamodome, runners will see the Mission District as well as parts of Ft. Sam Houston, and of course the Alamo itself. Rene Guillen won in ’99 with a fine 2:27:36 effort, while the women’s ’99 title went to Ana Wilcox in 3:04:21. All registrants must register in person at Roger Soler Sports or Run-A-Way in San Antonio after October 26. They may also register until November 1 online at www.samarathon.org Cash awards go to the top four finishers in the overall divisions, and run three deep in the masters’ field. Race contact: (210) 246-9652.

            Dallas White Rock Marathon scheduled for Sunday, December 10 at 8:00 a.m., is still considered one of the top marathons in the country. With course records of 2:12:18, (men) and 2:33:39 (women) it certainly has bragging rights. This year, police asked the marathon committee to reroute the first six miles due to traffic congestion on mockingbird Lane. As a result the first six miles now include some significant uphills. Otherwise the course is the same as in past years, running through Turtle Creek and Highland Park neighborhoods, and around White Rock Lake.

            Runners may register online at www.runtherock.com. Contact: (214) 467-3369.

            The sponsors have changed over the years, but at age 29, the Compaq Houston Marathon remains one of the all-time greats. This year’s race, which starts and finishes at the George R. Brown Convention Center will run on Sunday, January14, 2001 at 7:30 a.m. The mostly flat loop course runs through Houston’s residential neighborhoods, and is well known for the non-stop crowd support, virtually along the entire course. Houston’s course records, like Dallas, are elite- 2:10:04 (men) and 2:27:51 (women). Registration is at www.compaqhoustonmarathon.com. The race hotline is (713) 957-3453.

            The Motorola Austin Marathon lags slightly behind Houston and Dallas for course records, (2:14:10, men; 2:34:01, women) but makes up for it in overall quality. The race, set for Sunday, February 18 at 7:00 a.m. has one of the fastest marathon courses in the country. It’s a point-to-point race, starting at Gateway Center on 183, and running down to and Town Lake, covering parts of the University of Texas, and going by the Governor’s Mansion, before finishing in Zilker Park. The downhill course has a net loss of 400 feet. Register online at www.motorolamarathon.com. Race hotline: (512) 478-4265.

            The Fort Worth Cowtown Marathon, set for Saturday, February 24 at 8:30 a.m. is a big affair, with an accompanying 10K boasting 13,000 runners. The challenging course starts and finishes in the historic Stockyards. Last year’s winners Santos Ortega and Riva Rahl covered the route in 2:17:35, and 2:59:48. Overall male and female winners can choose a trip to either the Boston or New York Marathons. Register online after November 1 at www.cowtownmarathon.org. Race hotline: (817) 735-2033.

The Fort Sam Houston Army/Medcom Marathon, set for Saturday, March 18 at 8:00 a.m. is considered one of the best-kept secrets in Texas running. The race has only been around for a few years, but is gaining a reputation as a “runners” event. It’s low-key, but recognizes a runner’s needs. The scenic course, starting and finishing at the Quadrangle in Ft. Sam Houston, is flat to rolling. Race contact: (210-221-2523 or (210) 826-1888.

            The Marathon of the Great Southwest is in Abilene on Saturday, March 24, at 7:30 a.m. It’s a small race, typically attracting about 200 runners. It starts and finishes at the Redbud Park YMSA, running a big figure eight around Abilene on mostly flat roads. Beware; March in Abilene can be windy. Contact: (915) 677-7241.

            Wrapping up the marathon year is the Amarillo Lone star Paper Chase on Saturday, May 26 at 7:00 a.m. The course is flat and certified. The event is scheduled to coincide with the Memorial Day festivities the same weekend. Contact: (806) 345-3452, email: jtbagwell@amarillonet.com.

Racing the 5K

In this era of marathon mania it’s easy to forget that the 5K still remains the most widely contested distance on the road-racing scene. Here in Austin, there are numerous 5K’s to run, from now through spring; often there are several in one weekend. RunTex Training programs will help you prepare for the specific blend of speed and strength you'll need for the 5K

            5,000 meters, Although technically at the tail end of the middle distances, is really the beginning of  “long” distance racing. The 5K represents a challenge on every level. It is a unique balance of strength and speed.

            “Racing distances from 5K to 15K can be cruel, and unusually fatiguing in many senses of the word,” says Jack Daniels, one of the top distance coaches in the country, in his book Daniels’ Running Formula.

            Daniels explains that in order to perform well at the 5K, you must train your aerobic capacity and lactate threshold to their maximum capabilities. For Daniels’ runners, that means a solid foundation, a strong emphasis on interval training, and enough time spent on repetitions and threshold runs that speeds close to your aerobic capacity can be handled with minimal discomfort. Unlike many coaches who favor the hard day/easy day rule, Daniels often has his runners do back-to-back quality training days. For instance, he might follow a track workout on Tuesday involving repeat 1,000s and 1,200 (meters) with a four or five-mile tempo run on Wednesday. He feels that type of training will help prepare runners for the combined intensity and duration of the 5,000-meter distance.

            Once you are ready to race a 5K, you face a new question: “what should my strategy be?” It would be easy to go all-out from the start, but that would almost always result in late-race disaster. A key quote in Daniels’ Running Formula states that “The biggest mistakes you can make in a race are in the first minute.” Yet, the 5K is short enough so that if you don’t go out fast, you’ll lose valuable time.

            Irish runner Eamonn Coghlan, one of the greatest milers of all time, and not a bad 5,000 man either, suggests that runners get into the proper pace and rhythm over the first quarter mile, and then relax and settle down. In the New York Road Runners Complete Book of Running, Coghlan describes his own strategy for the 5,000. “I like to stay in control for the first two miles or so, and let other runners pull me along.” Coghlan explains that by doing so, he can relax and save some of the intense focus for the last three quarters of a mile, where he can pick it up.

RunTex will Help You Know How to Choose Your Running Shoes

What should you look for when buying a running shoe. RunTex’s Paul Carrozza, Footwear editor for Runner’s World says weight is a big factor in choosing. Walk into RunTEx, and any of the helpful, knowledgeable employees will give you expert guidance in buying a new pair of running shoes. Read on…

 Austin runners have a big leg up on everyone else when it comes to being heard by the shoe industry. That’s because the Runners Word/RunTex Wear Test center is located right here in Austin at RunTex. The center has average runners evaluate shoes every four months for Runner’s World quarterly shoe buyers’ guide. The feedback from these runners has repercussions all the way up the chain to the shoe manufacturers themselves.

            Having the experts right here is great, but ultimately, only you know what works best for you. And that’s a good starting point. “When a runner comes in search of the best shoe, the first question I might ask him or her is ‘what has been you favorite shoe so far,’ ” said Chris Gunderson, who assisted RunTex owner Paul Carrozza in this fall’s shoe wear testing. “From there, we’re able to determine what category shoe works best for that runner- such as cushioned, stability, or lightweight performance shoes. We’ll also talk about what the runner’s needs are. You have to really listen too, because a runner’s needs may change over time. That means what once worked might not be the best choice for the type of running they are currently doing.

            Gunderson is familiar with runners who come in search of a long discontinued favorite, and he has a suggestion. “Give yourself some options,” he said. “Get used to trying out different brands. The fact is that there is more than one shoe out there that will be perfectly suited for your needs.”

             Top brands like Adidas, Asics, Brooks, Mizuno, New Balance, Nike and Saucony are all using state-of-the-art technologies and produce well-made shoes. By understanding what your running needs are, and what types of shoe you have had success with, a knowledgeable sales person can help guide you to the right pair. “We’ve actually been able to take a description of a runner’s favorite shoe that has been discontinued, and match them up with one that may be an entirely different brand, but has a nearly identical feel to, it,” said Gunderson who currently alternates between the Mizuno Precision and the Adidas Equipment Ride for his own high-mileage running.

            Often, runners fall in love with one brand or one model, but this can lead to disappointment in a rapidly changing shoe industry. “Choosing the best running shoe for your needs comes down to keeping an open mind,” he said. “I think it’s always a good strategy to try different brands.”

RunTex All-Star Joe Prusaitis Conquers Hard Rock 100

Many RunTex runners know Joe Prusaitis from his hard work on the Motorola Austin Marathon. Others know him as a smart, go-for-it kind of determined ultra-runner. In mid-July, Joe outfitted himself with six pairs of Montrail Vitesse trail shoes from RunTex, and headed for the Rocky Mountains. Here’s the story:

       Silverton, Colorado—Sunday July 9. Joe Prusaitis, a 45-year-old computer programmer for Motorola Austin has done what few Texans have accomplished- he finished the Hard Rock100 Mile Endurance Run in Colorado.
      This is Prusaitis’ 10^th 100 miler, but by far the most difficult. There are a number of 100’s around the country, ranging from the relatively mellow Green Mountain 100 in Vermont, to the soaring heights of the Rockies. Hard Rock tops them all. It is extreme in every sense of the word.

Left: Joe Prusaitis changes into a fresh pair of Montrail Vitesse during the arduous Hardrock 100. Click on photo for enlargement.

           The course runs through the San Juan Mountains, going over no less than 13 passes at between 13,000 and 14,000 feet. Most 100 milers are finished in the 24-hour range; Hard Rock takes over 40.

            Prusaitis spent six months preparing for the race. Though he trained in Austin, his approach worked very well for the mountains. He singled out the two longest steepest hills in Austin, and used them to run repeats totaling ten miles. “I trained with Glen Hamilton, (also an ultra-runner). We put in a lot of long runs- one up to 62 miles on the trails by Bull Creek. We also had this “hill”course over by Far West. Many local runners in town know the hill- it’s called La Dera Norte. It’s close to a mile straight up, and is very steep. But I wasn’t concentrating on the uphill so much. I was more concerned with coming down. I would literally sprint the whole way down. This was to build my quadriceps for the punishment they would take at Hard Rock A few runners joined us, but none finished, and none ever came back for the workout.”

            Prusaitis’ plan worked well. Although initially the hill workouts caused soreness, as the weeks went by he built great strength for downhill running. “You have to understand that these mountain races just destroy your quads,” he said. “Many runners drop out for that reason. But I felt great.”

            Another big factor in conquering Hard Rock is altitude acclimation. Prusaitis spent two weeks in the mountains getting used to the thin air. “I spent time with the race staff marking the course. That paid off in two ways: I was able to get to know parts of the course, and I got used to the altitude.”

Along with 100 other runners, Prusaitis left Silverton, Colorado at 6:00 a.m. Friday morning. He started very conservatively, and in fact was in last place as they left town and headed into the mountains. But Prusaitis got stronger and stronger as the race went on. His wife Joyce paced him from Ouray at 51 miles to Chapman Gulch at 73. To cope with the elements, he had packed six different pairs of shoes at planned drops along the course. He carried with him a “Camelback” water supply, a camera, a flashlight, and Gore-Tex jacket. He ate steadily, shunning powerbars and the like for regular food. “I find I do best eating stuff like pizza and cheeseburgers, believe it or not,” he said. “I think you crave fat because you are burning so much fat.”

The worst section of the race came at 85 miles. It was called Grant-Swamp, a 13,000-foot mountain pass. The final section to the summit was all loose scree. “It was really difficult to go up,” said Prusaitis. “You had to be very patient, or you would start to loosen rocks and slide back down. Several runners nearly panicked there.”

At 92 miles, Prusaitis caught up with Austin’s John Ferguson, who was pacing another runner. They were lost in a heavy storm and fog, and couldn’t find the course. Fortunately Prusaitis knew where to go, having marked that section days earlier.

He ended up finishing 34^th overall, just after midnight on the second day (Sunday) in 42 hours, 53 minutes and 30 seconds. “It was probably the most beautiful country I’ve ever seen,” he said. “And yes- I’d do it again.”

        Heat Running

Everyone knows that heat poses a danger to runners. The question is, do people have to learn the hard way, Austin runners need to be especially cautious about racing in the heat. The big difference between simply running an easy workout and running a hard 5K or 10K is the intensity. It’s the mindset and intensity that can get you into trouble in the heat.

Ed Eyestone

            Two-time Olympian Ed Eyestone who visited Austin in April for a race clinic told a story about competing in the NCAAs in Austin in ’80. Eyestone, who lives in Utah had his heart set on becoming an All-American that year. His coach was following the weather in Austin, and they both knew that there was a major heat wave that May. To better prepare for the event, Eyestone’s coach had him train in double sweats. They hoped that would simulate the furnace of Central Texas.

            Eyestone tells how he entered Memorial Stadium at 4:30 in the afternoon. ‘It was like a convection oven,” he said. “They had a big thermometer set up, and it read 110 degrees. Race officials had the good sense to use a hose on the side of the track to cool down the runners as they went by. Eyestone stuck right behind a Kenyan runner from the University of El Paso, in sixth place. About half way trough the race, the Kenyan runner began to weave and collapsed on the side of the track. Eyestone heard two more runners coming up behind him and dug down to hold o to fifth place, which would give him All-American status.

            Then he began getting tunnel vision and weaving all over the track. “The next thing I remember I’m sitting in a tub of ice under Memorial Stadium, and there’s the UTEP runner in another ice tub. I had dangerously raised my core temperature, and my coach had pulled me from the track.”

            Eyestone’s story illustrates that despite reasonable measures to fight the heat buildup, the intensity of the race pace was too much.

It takes about two weeks for the body to acclimate, but even at that point, you, must adjust your pace when racing in the heat,

            Eyestone, was lucky- serious injury or even death can result from not paying attention to Austin’s summer conditions. Drink copious electrolyte replacements, run early in the day, and tone down your goals when racing in the heat.