April 2008
Issue #003

In This Issue:

1. Runners Trots
2. Motivational Quote
3. Boston Marathon Quiz
4. Coaches Forum
5. Runner Of The Month

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1. Runners Trots - Reno Stirrat

"More marathons are won or lost in the porta-toilets than at the dinner table," proclaimed marathon king Bill Rodgers while talking to a group of runners.

Have you ever had to stop on a run to use the bathroom seated? You can fully understand the truth in that statement if you are among the many athletes who worry about unwanted pit stops, abdominal cramps or diarrhea. There is a runner who is close and dear to me who deals with this everyday of her life. This column is written for her daily courage to continue running under this adversity.

An estimated 30 to 50% of distance runners experience intestinal problems related to exercise. The vast majority (83%) of 471 marathoners who completed a survey reported they suffered GI problems occasionally or frequently during or after running: 53% experienced the urge to have a bowel movement and 38% reported diarrhea. Women were more likely than men to experience these problems. Blood in the diarrhea is also quite common and should be checked immediately by your physician for serious medical conditions.

The answer to these digestive inequalities has not been fully answered by the medical profession. If you have not contacted your physician, that should be done immediately. Your doctor will more than likely schedule a colonoscopy and test for infection and parasites. This will rule out the obvious problems. You should read all the information that accompanies any of the medications you take for possible side effects. Even over-the-counter medications can cause problems in the digestive tract.

Ischemia can also cause diarrhea and bleeding. When we run, the blood supply to our gut decreases by 80% and the blood goes to our muscles and skin surface. Do you remember Uta Pippig running the Boston Marathon with liquid running down her leg? This was caused by the lack of blood and dehydration. Being properly hydrated before a run is very, very important.

A more difficult to pinpoint possible cause is diet; a nutritionist can be of assistance with this. They can help to determine if you are lactose intolerant; wheat intolerant or allergic to other foods. We want foods that will give us fuel but are also stomach friendly. Too many carbohydrates in your fluid replacement drink can also cause diarrhea. Later, I will give some tips on these foods.

Stress or nervousness can also add to our distress. Before a race or difficult workout, we worry about how we will perform. We as runners need to learn to be relaxed on those days. We can only do as well as we can on a given day. If we just concentrate on doing our best, everything else will take care of itself. Do we get nervous before we go to sleep, even though we might not sleep well; no we do not. Yoga and meditation are great ways to learn how to relax. With Yoga we learn to relax some muscles while tensing other muscles. When we meditate, we learn to concentrate and open our minds while relaxing our body. Learn to relax and not have pre- race nervousness, or control it, and don’t let the nervousness control you.

Here are some tips for dealing with the trots...

• See your physician.
• Drink fluids and make sure you are hydrated.
• Wear loose fitting clothing around your abdomen
• Eat foods that you know are safe on your stomach.
• Stay away from high amounts of fat, fiber, dairy, beverages high in sugar, and processed foods.
• Allow 4 to 6 hours to pass before you run after eating a big meal.
• Experiment with what foods work for you, and then do the same in a race.
• Determine if the time of day has an effect on the diarrhea.
• Find routes with bathrooms along the way.
• Last but not least seek support and do not be bashful about tell other runners of your plight.

"Congratulate yourself. This is the Olympic marathon for most marathoners. So pick out the spot where you're going to celebrate with your friends that night."

- Bill Rodgers

1. Who was the last American to win the Boston Marathon?

a. Joan Benoit
b. Greg Meyer
c. Lisa-Larsen Weidenbach

2. Where is the finish line?

a. Copley Square
b. The Boston Common
3. Government Center

3. Who holds the record for most Boston wins?

a. Jean Driscoll
b. Bill Rodgers
c. Johnny Kelley

4. How many times did Johnny Kelley win Boston?

a. 1
b. 2
c. 4

5. What year was the race first run?

a. 1897
b. 1907
c. 1889

6. When were woman first officially allowed to enter the race?

a. 1972
b. 1969
c. 1962

7. How old is the oldest winner of the Boston marathon?

a. 44
b. 41
c. 45

8. Where was the original starting line?

a. Hopkinton
b. Ashland
c. Wellesley

9. In addition to prize money, the winners receive a laurel wreath. What country are the olive leaves imported from?

a. Italy
b. Spain
c. Greece

10. In 1936 a young, 'admittedly cocky' Johnny Kelley did what to a struggling Tarzan Brown as he passed him on the Newton hills? (This motivated Tarzan and he eventually won the race). The late Globe sports editor Jerry Nason, who witnessed the incident from the press vehicle, saw it as the turning point of the race and dubbed it 'Heartbreak Hill'.

a. say, "nice race chap"
b. say, "is this all you have?"
c. Patted him on the butt as he passed him

Every month coach Reno will answer questions about running, training, diet, racing, etc. To submit your question, simply Click Here To Ask The Coach.

Question: What can I do to run a good Boston? (Fereweyen, Chicago, IL)

Coach Reno: "You must be ready to run a marathon, and then you must do course specific workouts. For Boston you must be ready for the hills, not just up, but also down. You can accomplish this by doing hill intervals on a hill that is about 200 yds. long. Run up the hill; then turn around and run down. You should do this workout at a about a 5k effort. That's effort, not time. Running up hills is tough. Take a recovery jog of 2 minutes; then start again. The first time do 4 to 6 hill repeats and work up to 12. Another specific workout is to do your long runs on a hilly course, working the last 6 miles. These are two workouts that can help you run a faster Boston Marathon.

Yes the lucky stiff lives in Hopkinton so he can train on the Boston course anytime he wants! :)

Barry recently changed his diet... dropped 7 lbs and is now running faster than he has in years! I'm a witness to the 'new' Barry as I just ran a 21 mile 'last long run' with him on the race course and he is soooo ready to 'pop' a great race time at Boston. So if you are feeling a bit sluggish and heavy, follow his example and take a look at what you're eating.

For info about how our coaching can help you achieve maximum running fitness:
Training Programs To Help You Run Your Best!


Boston Marathon Quiz Answers:
1. c (Lisa-Larsen Weidenbach won in 1985)
2. a
3. a (Jean Driscoll, wheelchair athlete - 8 wins)
4. b (2)
5. a
6. a
7. b (Clarence DeMar 1930)
8. b (the Boston Marathon was originally 24.5 miles)
9. c
10. c

See you next month...

Run smart and with your heart!
Franc Karpo
Reno Stirrat
Distance Running Tips
Boston, MA
781-975-9202