Extra Hands Athletic Challenge

Becca Across America!

How would you feel about doing a century ride, that is 100 miles at one time? Or how about two century rides? Or just to make it interesting, how about one after another every day for six weeks, from the peach orchards of Georgia to the dusty prairies of Oklahoma, to the red desert of New Mexico to the Pacific coast in Santa Monica? No, it's not Lance Armstrong.

It's Becca Katzman, a high school student from St. Louis, Missouri who will be the incoming President of the Extra Hands Club at John Burroughs School. Becca isn't a professional, she hasn't trained all her life for her cross-country trek. She's just a person who understands commitment. That commitment recently landed her in an emergency room with an intravenous drip to combat dehydration. But she's soldiering onward as if it never happened.

"Oklahoma is very hilly with headwinds, but still insanely hot. My group is amazing, though, and even the worst day ends up being fun. We start the Rockies in a few days!!!"

Way to go Becca! We're rooting for you all the way!

If you're inspired by Becca you can show your support by making a donation or pledge in her honor to Extra Hands. Here's where to show your support: Secure Donation Center

A Long-Running Mystery, The Common Cramp

by Gina Kolata
Copyright 2008 New York Times

IT can happen for no reason, it seems, taking you completely by surprise. And it can be excruciating. Suddenly, a muscle contracts violently, as if it had been prodded with a jolt of electricity. And it remains balled in a tight knot as painful second after painful second drags on.

A seized calf muscle or a hamstring can be frightening. Swimmers fear they will drown. Cyclists nearly fall off their bikes. Runners drop to the ground, grimacing, gritting their teeth.

The contraction is so strong that you could not will yourself to ball your muscle that tightly. And your muscle is likely to feel sore the next day.

You have had a cramp, an experience so common among endurance athletes, researchers say, that almost everyone who has tried endurance sports has had a muscle cramp or has a friend who has had one.

Danny Barrett does the Portland Marathon!

XHAC member Danny Barrett ran the Portland Marathon on October 8 and raised $900 for Extra Hands! Congrats and thanks Danny!

"Running the Portland Marathon for Extra Hand's Athletic Challenge was one of the most fun and rewarding things I have ever done. I could not have completed the race without the help and encouragement from Joe and Jill Harris, Sarah, and everyone else working to make a difference at Boise's Chapter or Extra Hands. I was very priveledged and lucky to raise money on behalf of Extra Hand's for ALS and would encourage anyone wanting to make a differnce to participate in Xh's Athletic Challenge!"

Running Into Trouble

By FRANK SHORTER
Copyright 2007 New York Times

AT the 16-mile mark of a very hot and humid marathon at the Pan American Games in Cali, Colombia, in 1971, I looked over at my good friend and teammate Kenny Moore and noticed something. “You’ve stopped sweating,” I said, trying to sound calm. Kenny looked at his dry forearms, and then his eyes got very big. Ten minutes later he was in an ambulance, incoherent with heat stroke.

We had both expected extreme conditions and had prepared accordingly all summer. But it was not his day, and I went on the win the race. (The next summer, Kenny would finish fourth in the Olympic Marathon in Munich, which I won.) In Cali, my genetics had prevailed: some athletes simply handle heat and humidity better than others.

BEGINNER CORE STRENGTH ROUTINE

Four basic exercises that will strengthen core muscles and improve posture
By Chris Carmichael, Runner's World

1. Prone Core Bridge
Lay on the floor on your stomach. Lift your body off the ground, supporting your upper body with your elbows directly under your shoulders and your forearms flat on the ground. Keep your body in a straight line from your shoulders to your heels and hold for 30 seconds. Work up to holding for 60 seconds or longer.

Hal Higdon's Marathon Training Guide: Novice Day-by-Day -- Second 9 weeks

Copyright © 2002 by Hal Higdon. All rights reserved.

Hal Higdon has contributed to Runner's World for longer than any other writer, an article by Hal having appeared in that publication's second issue in 1966. Author of 34 books, including the best-selling Marathon: The Ultimate Training Guide, Hal also has written books on many subjects and for different age groups.

The following is the second half of an 18-week, day-by-day training guide for the Novice marathon runner.

Hal Higdon's Marathon Training Guide: Novice Day-by-Day -- First 9 weeks

Copyright © 2002 by Hal Higdon. All rights reserved.

Hal Higdon has contributed to Runner's World for longer than any other writer, an article by Hal having appeared in that publication's second issue in 1966. Author of 34 books, including the best-selling Marathon: The Ultimate Training Guide, Hal also has written books on many subjects and for different age groups.

The following is the first half of an 18-week, day-by-day training guide for the Novice marathon runner.

Hal Higdon's Marathon Novice Program

Copyright © 2002 by Hal Higdon. All rights reserved.

Hal Higdon has contributed to Runner's World for longer than any other writer, an article by Hal having appeared in that publication's second issue in 1966. Author of 34 books, including the best-selling Marathon: The Ultimate Training Guide, Hal also has written books on many subjects and for different age groups.

The following is a day-by-day training guide for the Novice marathon runner.

PEOPLE DIFFER GREATLY IN ABILITY, but ideally before starting a marathon program, you should have been running about a year. You should be able to comfortably run distances between 3 and 6 miles. You should be training 3-5 days a week, averaging 15-25 miles a week. You should have run an occasional 5-K or 10-K race. It is possible to run a marathon with less of a training base (particularly if you come from another sport), but the higher your fitness level, the easier this 18-week program will be.

When It’s O.K. to Run Hurt

by Gina Kolata
Copyright 2007 New York Times

JUST before the end of last year, a prominent orthopedic surgeon was stretching to lift a heavy box and twisted his back. The pain was agonizing. He could not sit, and when he lay down he could barely get up.

So the surgeon, Dr. James Weinstein of Dartmouth College, decided to go out for a run.

“I took an anti-inflammatory, iced up, and off I went,” Dr. Weinstein recalled. When he returned, he said, he felt “pretty good.”

It sounds almost like heresy. The usual advice in treating injuries is to rest until the pain goes away. But Dr. Weinstein and a number of leading sports medicine specialists say that is outdated and counterproductive. In fact, Dr. Weinstein says, when active people consult him, he usually tells them to keep exercising.

Marathon runners face skin cancer risk

By CARLA K. JOHNSON, Associated Press Writer

CHICAGO - White marathon runners seem to face an increased risk of skin cancer because of long sun exposure, Austrian researchers report.

The research team, all dermatologists at the Medical University of Graz, Austria, grew interested because they had treated eight ultramarathon runners with malignant skin cancer over a 10-year period.

Everything You Know About Marathons Is Wrong

By GINA KOLATA
Copyright 2006 New York Times

Most runners have heard the marathon lore: Your time will be best if the weather on race day is about 55 degrees and overcast, or even drizzly. And avoid dehydration at all costs, because it will cause your muscles to cramp and you could collapse at the finish line.

But none of that is true, researchers said at a recent marathon medicine and science conference in Chicago.

The weather theory “needs adjusting,” said Scott J. Montain, a research physiologist at the United States Army Research Institute of Environmental Medicine in Natick, Mass.

Lactic Acid Is Not Muscles' Foe, It's Fuel

By GINA KOLATA
Copyright 2006 New York Times

Everyone who has even thought about exercising has heard the warnings about lactic acid. It builds up in your muscles. It is what makes your muscles burn. Its buildup is what makes your muscles tire and give out.

Coaches and personal trainers tell athletes and exercisers that they have to learn to work out at just below their "lactic threshold," that point of diminishing returns when lactic acid starts to accumulate. Some athletes even have blood tests to find their personal lactic thresholds.

But that, it turns out, is all wrong. Lactic acid is actually a fuel, not a caustic waste product. Muscles make it deliberately, producing it from glucose, and they burn it to obtain energy. The reason trained athletes can perform so hard and so long is because their intense training causes their muscles to adapt so they more readily and efficiently absorb lactic acid.

Marathoners Warned About Too Much Water

By GINA KOLATA
Copyright 2005 New York Times

Dr. Lewis G. Maharam, the medical director for the New York City Marathon and marathons in San Diego, Phoenix, Nashville and Virginia Beach, said he was taking every opportunity this year to educate runners about the biggest threat to their lives on race day - drinking too much water.

Sponsored Event: Lewis & Clark Marathon and Half Marathon

The XHAC invites runners to participate in the Lewis & Clark Marathon and Half Marathon in St. Charles, Missouri, 20 minutes northwest of downtown St. Louis.

Please contact the XHAC Co-Chairs for more information.

Gina Six rides Hotter 'n Hell

Well, what an incredible day we had to ride!  Temperatures stayed down, along with the wind for the most part.  We had an overcast day with a slight shower around mile 40 which kept us nice a cool.  So much for hotter than hell!  We were truly lucky with the weather.

At the start line there were nearly 10,000 cyclists lined up with tandems, recumbents, high end bikes to cruisers. They lined everyone up by their category: tandems and recumbents, 100 mile racers (pros, etc.), fast 100 milers, regular 100 milers (that was us), 60 milers, 50 milers, 25 milers and 10 milers. So you can imagine the crowd! We were all packed onto one street like a herd of cows. The National Anthem played while 10,000 + people became silent. Then an Airforce flyover, followed by a cannon shot to start the ride. WOW! I had chills. It took a good 15 minutes of shuffling and walking before we were all actually able to fan out enough to ride our bikes, ever so slowly at first.

The ride was awesome and fast. We did the first 60 miles at about an 18mph pace, hitting a rain shower around mile 40 which made for some wet socks and bottoms! At the 70 mile mark, we had to stop. I had run out of water. Wish we hadn't had to have stopped, because warming back up after a quick pit stop is tough enough, but add a 10 mile slight ascent along with our first headwind of the day and man, I was traveling very slowly for a while. Thank heaven Adele was there to draft off of and urge me along. Another quick stop at mile 80 for some more water (yes I ran out of water again after only 10 miles this time) and a pickle and we were off until the end.

What an incredible feeling when we saw that finish line. Although I felt really good, at that point I felt like I was going backwards. I thought I was going to have to slap Adele and call her a few choice names as she told me, "I feel like I could go 20 more"! And, just to be clear, it wasn't really 100 miles; it was 102 miles! That last 2 don't seem real important when you are talking about 100 miles, but let me tell you, I could have done without them!! We felt great at the end and you'll see from the pictures we did not collapse at the end, but jumped with excitement! What a rush!!! Thanks Adele for being my coach and cheerleader! I couldn't have done it without her!

And, on top of that enormous goal, I managed to raise $1000 for Extra Hands for ALS. Until next year!!!

Gina

CJ Juhasz climbs Mont Blanc

CJ Juhasz, the original inspiration for the XHTC, recently climbed Mont Blanc, the highest peak in Europe. Her grand total now stands at over $25,000 raised for Extra Hands and the Jack Orchard ALS Foundation. Congrats CJ! Here's what she had to say:

A huge thank you to all of you who supported my Extra Hands Track Club alpine climb with your generous donations to Jack's ALS Foundation. I did, in fact, reach the summit (15,800ft) at about 7:45am on July 12th. While it was dark and very cold when we started out from high camp (a warm, safe, alpine lodge with running water, electricity and wait-staff) at 2:40am, the sun made a very dramatic and sparkly entrance just as we stepped onto the summit ridge and brought with it a cloudless, windless, perfect summer day. I could try to describe the color of the sky (blue) or the way the sun reflected off the glaciers on the surrounding peaks (like a mirror) or how the vast expanses felt (very vast)--but words fail me. I was just thrilled with the friendly conditions that allowed me to stand on the summit, gaze down at the world around me, and reflect upon about how much money you all owed.

But seriously, all the good karma you generated through your generosity definitely brought on my beautiful summit day. And together we raised over $10,000 to help Jack and others suffering with ALS. I thank you. CJ

Half Marathon Training Guide: Novice Day-by-Day

Copyright © 2002 by Hal Higdon. All rights reserved.

Hal Higdon has contributed to Runner's World for longer than any other writer, an article by Hal having appeared in that publication's second issue in 1966. Author of 34 books, including the best-selling Marathon: The Ultimate Training Guide, Hal also has written books on many subjects and for different age groups.

The following is a day-by-day training guide for the Novice half marathon runner.

Half Marathon Novice Program

Copyright © 1999, 2002 by Hal Higdon. All rights reserved.

Introduction: Before starting to train for a Half Marathon, you need to possess a basic fitness level. And if you are over age 35, you probably should see your doctor for a physical examination. But assuming no major problems, most healthy people can train themselves to complete a 13.1-mile race.

10-wk Olympic Triathlon Beginner Training Plan

RRCA CERTIFIED COACHES

Following is the list of RRCA Certified Coaches who work with adult runners.

Warning:
The list below does not certify the competency of the coaches, nor does it guarantee their ability to make you a better runner. Runners interested in hiring any of these coaches should carefully assess them utilizing the guidelines offered throughout this booklet. The only way to determine the qualifications of a coach is to contact that coach, or athletes coached by him or her, and to ask intelligent questions.

Despite being listed here, not all coaches will be willing or able to work with you. Some coaches only train athletes in their immediate area, ones they can see regularly. Others may be willing to work with you from afar. If you live near one of the coaches listed, you may want to contact him or her by phone. If you live further away, you may want to contact the coach by Email.

Do not be disappointed if you fail to receive an immediate reply. One well-known coach, listed in a Runner's World article about coaches, was so deluged by requests for help that he finally quit replying. Letters seeking his help continued to arrive for two years, one from as far away as India!

How to Find a Running Coach

THE ROAD RUNNERS CLUB OF AMERICA offers this text to runners who want to find a coach. As Hal Higdon suggests in his opening remarks: "Many runners could benefit from a coach. Most do not have one, nor have they had one." This is written specifically to help runners locate coaches and learn how to use them.

In offering "How to Find a Coach," the RRCA sees three distinct audiences:

--Running clubs, wanting to add coaching as a service.
--Experienced runners, hoping to run faster.
--Beginners, seeking help in getting started.

Not to be overlooked is the social benefit derived from having a coach, who guides the training of a group of like-minded runners.

The RRCA also sees this text as an opportunity to encourage adult road runners to broaden their running experiences. Without question, many runners never ran track or cross country in school. They have never run on teams or relays. Many joggers never bother to compete. Coaches may be the key to introducing the varied aspects of running to a new audience.

The RRCA is currently developing a resource base of qualified distance running coaches through its coaching education program geared to distance running. The list of coaches at the end of this text -- coaches now certified by the RRCA's Coaching Certification Program -- is the first step toward providing qualified coaching for runners of all ages and abilities.

Freddi Carlip, President
ROAD RUNNERS CLUB OF AMERICA

© 1994, 2000, The Road Runners Club of America

Six Spectacular Strength Exercises from Cathy Vasto

Copyright © 2000 by Hal Higdon, all rights reserved.

RUNNERS NEED TO IMPROVE THEIR SPEED, and one of the best ways to do that is with strength training, so claims Cathy Vasto, a personal trainer with The Lodge & Club in Ponte Vedra Beach, Florida. "The benefits are amazing," says Vasto.

Vasto is one of America’s top-ranked runners with a best of 15:38 at 5,000 meters. She already has qualified to run that distance in July at the U.S. Olympic Trials at Sacramento, California. It is her third time qualifying for the Trials. She also has run 2:07 for 800 and 4:18 for 1,500 meters.

Look at Vasto, and you would not mistake her for a bodybuilder, yet she has bench-pressed 180 pounds. She uses her strength to compliment her speed. "Strength helps at the end of a race when your form starts deteriorating," advises Vasto. "The faster you can move your arms at the end, the faster you can move your legs and the higher you can lift your knees, propelling yourself toward the finish line."

Vasto’s clients include everybody from young men hoping to look better at the beach to one 75-year-old woman, whose goal is to maintain strength so as to enjoy life. She offers the following advice for runners who want to develop their strength—and speed!

Flexibility Can Make You Faster

Five Fantastic Stretching Exercises from Debbie Pitchford

Copyright © 2000 by Hal Higdon, all rights reserved.

IT WAS NOT A PULL, but more a strain of my hamstring muscle. I had injured the left hamstring while training last summer for the World Veterans Championships in Gateshead, England. Going over hurdles did me in. I strained the muscle further while running a sub-par 1,500 meter run at Gateshead. Warming up for the 2,000 meter steeplechase two days later, I could barely move, so pulled out of the race.

A month later, even though I could still run, the hamstring was not getting any better. That was a problem, since I had a commitment to run a 12-mile leg in the Klondike Road Relay in Alaska within a week. Running a sub-par race bothered me less than letting down my teammates.

That’s when I decided to see Debbie Pitchford.

BEGINNING TO RUN: How To Get Started As A Runner

by Hal Higdon, Copyright © Hal Higdon

RUNNING CONTINUES TO GROW IN POPULARITY. More and more people are taking up the sport. More people are running 5-K races. More are running marathons. An even larger number simply run for fitness and never go near a starting line, or win a race T-shirt.

There are many good reasons. Running is simple and inexpensive. It's a good way to lose weight. It makes you feel good. Running is good for your health. You'll look better and have more energy if you learn to run.

Certainly, more people write my "Ask The Experts" column on America Online with questions about beginning running than about any other subject. They want to know how to start running. They want a training program. They want information about shoes and equipment. They worry about sore muscles.

Every runner experiences what might be described as "Start-Up" problems. Many have "Restart" problems. Former runners (who stopped, for one reason or another) want to get back to their old running routines. They too need help.

Here is how to start. Here's how to begin to become a runner. And if you've been a runner before, here's how to get back in stride.

The Distance Runner's Diet

What to eat and drink in your next running race

by Hal Higdon, Copyright © Hal Higdon Communications

Good nutrition--both before the race and during--is critical if you hope to excel in any running race. When you run long distances, your energy requirements increase. In an article on endurance exercise in The Physician and Sportsmedicine, Walter R. Frontera, M.D. and Richard P. Adams, Ph.D., comment, "During sustained exercise such as marathon running, total body energy requirements increase 10 to 20 times above resting values." Runners need to eat more of the proper foods to fuel their muscles. They also need to drink more, particularly in warm weather.

Sponsored Event: St. Louis Marathon and Half Marathon

The XHTC officially launched at the 2005 St. Louis Marathon and Half Marathon. The club was represented by Dave Freeseman (pictured below) and Shannessy Schultes. Congrats to both runners!

5-K Advanced Program: How to Train for Maximum Performance

Copyright © 1999, 2002 by Hal Higdon. All rights reserved.

IF YOU'RE A SEASONED VETERAN OF THE RUNNING WARS, an individual who has been running for several years and who has run numerous 5-K races and races at other distances, there comes a time when you want to seek maximum performance. Regardless of your age or ability, you would like to run as fast as you possibly can. You want a training program that will challenge you. Here it is!

5-K Training Guide: Advanced Day-by-Day

Copyright © 2002 by Hal Higdon. All rights reserved.

Hal Higdon has contributed to Runner's World for longer than any other writer, an article by Hal having appeared in that publication's second issue in 1966. Author of 34 books, including the best-selling Marathon: The Ultimate Training Guide, Hal also has written books on many subjects and for different age groups.

The following is a day-by-day training guide for the Advanced 5-K runner.

5-K Intermediate Program: How to Improve Your 5-K Times

Copyright © 2002 by Hal Higdon. All rights reserved.

IF YOU HAVE RUN A NUMBER OF RACES AT THE 5-K DISTANCE, you probably are not going to be content to merely finish your 5-K race. You'd like to finish it with grace, in style and maybe improve your time (known as setting a Personal Record, or PR). The following training schedule will take you to PR Territory. This Intermediate Program is one step up from the Novice Program, but not quite as difficult as the Advanced Program.

To set a PR, you need to improve your endurance and your speed. You can do this by (1) running more miles, (2) running faster, or (3) some combination of both. In order to achieve full benefit from this program, you probably need to have been running 3-4 days a week for the last year or two and averaging 15-20 miles weekly, It helps if you have an understanding of the concepts of speedwork.

5-K Training Guide: Intermediate Day-by-Day

Copyright © 2002 by Hal Higdon. All rights reserved.

Hal Higdon has contributed to Runner's World for longer than any other writer, an article by Hal having appeared in that publication's second issue in 1966. Author of 34 books, including the best-selling Marathon: The Ultimate Training Guide, Hal also has written books on many subjects and for different age groups.

The following is a day-by-day training guide for the Intermediate 5-K runner.

5-K Novice Program: Training for Your First 5-K

Copyright © 1999, 2002 by Hal Higdon. All rights reserved.

HOW MUCH DO YOU NEED TO TRAIN to be able to run your first 5-K race? Some individuals who possess a reasonably good level of fitness (because they bicycle or swim or participate in other sports) could probably go out and run 3 miles on very little training. They might be sore the week after the race, but they still could finish.

But if you've made the decision to run a 5-K race, you might as well do it right. Following is an eight-week training schedule to help get you to the finish line. It assumes that you have no major health problems, are in reasonably good shape, and have done at least some jogging or walking.

5-K Training Guide: Novice Day-by-Day

Copyright © 2002 by Hal Higdon. All rights reserved.

Hal Higdon has contributed to Runner's World for longer than any other writer, an article by Hal having appeared in that publication's second issue in 1966. Author of 34 books, including the best-selling Marathon: The Ultimate Training Guide, Hal also has written books on many subjects and for different age groups.

The following is a day-by-day training guide for the Novice 5-K runner.

5-K Walker's Program: Who Says You Have to Run to Finish a 5-K?

Copyright © 1999, 2002 by Hal Higdon. All rights reserved.

MANY, IF NOT MOST, 5-K RUNNING RACES WELCOME WALKERS. Whether or not the event includes a competitive racewalking division (which requires judges), walkers usually can participate in most running races. Sometimes walkers start well before the runners, sometimes they start after the runners, sometimes they start at the same time. (Tip: Start in the back so you don't embarrass yourself by forcing faster runners to go around you.)

Fundraising Ideas

Organizing a fundraising event is one way to support Extra Hands and raise awareness and funding for patient service and ALS research. To get you started on your way, we have compiled a list of fundraising ideas that have been proven to be successful for businesses and individuals just like you. The list is for reference only and is certainly not comprehensive, but it can be a starting place for your own creative efforts - fundraising ideas are endless! Please note, the list may serve as a guide in your planning, however, Extra Hands does not specifically recommend or take any responsibility, financial, legal, or otherwise, for your fundraising efforts.

Quick Tips:

GETTING STARTED:
Make the commitment and set a goal. Be aware that fundraising is fun, but it can also be considerable work. You may want to start small and expand on a successful event. Reach for the stars, but be prepared to make the time commitment to hit your target.

BRAINSTORM:
What type of event will work best in your community or school? What time of day or year is most advantageous for your fundraiser? Who will be targeted to attend or participate (sponsors, ticket buyers, donors, etc.)?

DEVELOP A PLAN:
Start a calendar and break down your fundraising goal into smaller goals. Schedule due dates for yourself and do your best not to procrastinate. Remember, successful fundraising in intentional, planned and intelligently executed.

INSPIRE OTHERS:
Share with your donors why supporting Extra Hands is important to you. They will be moved to help by your commitment. If you are finding it difficult to ask for donations, remember, you are not asking for a contribution for yourself, you are asking on behalf of thousands of people with ALS and those who care about them.

FOLLOW THROUGH:
Follow through is the key to fulfilling your goal. Sometimes requests can get lost in the shuffle. Don’t be afraid to send a gentle reminder to your supporters letting them know that there is still an opportunity to give. Follow up with individuals who have pledged to help and always remember to thank your donors.

Fundraising Basics

By contributing to the efforts of Extra Hands for ALS you are joining a nationwide team committed to developing tomorrow’s community leaders through the fight against ALS. As you fundraise through the Athletic Challenge, that goal will inspire you and others. ALS devastates thousands of families in our country and you never know who may have a personal connection to ALS. Remember this as you ask others for support; you are offering them an opportunity to make a difference. Extra Hands is here to help you reach your personal athletic and fundraising goals. Below you will find a few tips and tricks to keep you motivated along your way.

Frequently Asked Questions

1. How do I raise the money?

2. Can we sign up as a team?

3. Who acknowledges my contributors?

4. How do you know that a donation is for me?

5. Can I accept the collection of contributions and write Extra Hands one check?

6. What if a check is made out to me, not to Extra Hands?

7. What do I do when I am collecting donations and supporters give me cash?

8. What is a matching gift, and how can it help my fundraising efforts?

9. Can I be reimbursed for my fundraising expenses?

10. Can I use the Extra Hands and/or the Athletic Challenge logos on my fundraising materials?

11. Where do I send the donations I receive?

12. Do you have a question that we have not answered?