XPost: rec.running, rec.answers 
 From: gontang@electriciti.com 
  
 Archive-name: running-faq/part7 
 Last-modified: 10 March 2003 
 Posting-Frequency: 14 days 
  
  
 =========================================================== 
  
 Answers to REC.RUNNING FAQ and Interesting Information 
  
 This posting contains answers to frequently asked questions posted to 
 rec.running plus interesting & useful information for runners. If known, 
 author's name/email address are given. Send me Ozzie Gontang 
  any corrections,updates, suggestions, or proper 
 info of sources or holder's of copyright. 
  
 Running and Pregnancy.    Paula Vanzant-Hardick  
  
 I have been running for oh, about 11 or 12 years now and have run all the 
 way through all of my pregnancies.  I feel like it has made them healthier 
 for both of us.  I have never had any kind of a problem with low iron, high 
 blood pressure or any real pregnancy related maladies. 
  
 I also believe that had I not run, my recovery time after each baby was 
 born would have been significantly longer than they were.  Even after my 
 second one (the C section, I could walk a couple of miles within about 10 
 days after delivery). 
  
 Running is a FABULOUS form of stress management. 
  
 Now to my diet, I just really maintained my normal diet, the only thing is 
 I may have been a little heavier on the fresh fruits (trying to avoid that 
 refined sugar you know) and I usually drink at least 10 8oz glasses of 
 water a day (you notice I say at least).  The water I think also helps to 
 keep the yuckies away. 
  
 I am planning to continue my training regime as usual with this pregnancy 
 as I have with the others.  I guess the only thing that I may do a bit 
 differently during pregnancy is if I really feel like I need to walk during 
 any of my runs, I will,  it may only be a few feet or it may be 1/2 mile 
 but if I have a feeling that I don't think should be there I don't hesitate 
 to walk it off. 
  
 Any of these other women who have run while pregnant may have other 
 suggestions but I guess my biggest thing is to just really do what feels 
 best for the person. 
  
    And one last note, there were times during each of my pregnancies that I 
 would have rather had a nap, but instead would drag myself out for a run, I 
 would not only feel better after I had run, I would have TONS more energy 
 (and the second, third and now fourth time that is VERY important.) 
  
 Thanks for asking and giving me the opportunity to share my thoughts! 
 Paula (and the thundering herd--Tom, Shaun, Alexa, Erin and #4) 
  
 excerpted by Paula from UK version of Runner's World May 1995 
  
 "Running for Two"  (subtitle Good News- running during pregnancy can make 
 you and your baby healthier!) By Joe Dunbar 
  
 "There are two main issued: how will training affect the baby, and how will 
 pregnancy affect running performance?....In General, the running you do 
 when pregnant should be aimed at maintaining rather than developing 
 fitness. 
  
 The main danger to the fetus (that British spelling), according to Dr. 
 Richard Budgett 0f the British Olympic Medical Centre, is from an increase 
 in body temperature. The main effect of too great an increase in body 
 temperature is damage to the fetus's central nervous system.  The danger is 
 especially great in the first three months, but you should be careful 
 throughout the pregnancy.  Budgett recommends that you limit the increase 
 in body temperature to 38.9 Degree C (102 F). 
  
 You are also generally recommended not to exceed a rate of 140-150bpm, but 
 individuals vary enormously in their resting , maximum and training heart 
 rates. Remember too that one effect of endurance training is that your body 
 can control temperature rises more effectively ,so a runner who is highly 
 trained before pregnancy should be in a slightly better position.  Drinking 
 plenty of fluids is essential to avoid dehydration and hyperthermia.  This 
 will also help to limit the temperature increase, so get into the habit of 
 drinking regularly during training it's equally important to avoid 
 hypoglycemia during and after exercise carbo drinks will help to replace 
 [carbohydrates] both during and after exercise, provided that they aren't 
 too concentrated. One recent project that followed two groups of 462 
 suburban women through their pregnancies found that women who had burned 
 more calories per week (as a result of greater exercise levels) tend to 
 give birth to slightly heavier babies than women who had exercised less. 
  
 ...the bottom line? Although each individual will differ, you should bear 
 in mind the following guidelines on pregnancy and running: 
  
 o       It is safe to continue moderate training throughout your pregnancy, 
 although individual complications may cause limitations. 
 o       Listen to your body and run as you feel. 
 o       There is no need to switch to other forms of exercise unless you 
 have           specific problems. 
 o       Use your heart rate and check your temperature during training. 
 Stick          to sensible levels to avoid hyperthermia. 
 o       Take plenty of fluids to limit the risk of dehydration and assist 
 cooling. 
 o       You can reduce lower back pain by strengthening the abdominal & hip 
 flexor muscles, & stretching the muscles around the pelvis and spine. 
 o       Try to avoid explosive exercise during pregnancy. 
 o       Try water-running sessions: they are specific to running but have 
 far           less impact, and water helps to avert hyperthermia." 
  
 As I said, I found this article very interesting, and the parts that I have 
 included are verbatim, unless in parentheses.  Hope you find this 
 interesting and of some use to all those expectant mom's who don't want to 
 give up their running. 
  
 A Mindful Way of Dealing with Out of Control People  from Ozzie Gontang 
  
 THE EMPTY BOAT 
 from The Way of Chuang Tzu by Thomas Merton, 1965 
 New Direction Publishing Corporation 
  
 If a man is crossing a river 
 And an empty boat collides with his own skiff, 
 Even though he be a bad-tempered man 
 He will not become very angry. 
  
 But if he sees a man in the boat, 
 He will shout at him to steer clear. 
  
 If the shout is not heard, he will shout again, 
 And yet again, and begin cursing. 
 And all because there is somebody in the boat. 
 Yet if the boat were empty, 
 He would not be shouting and not angry. 
  
 If you can empty your own boat 
 Crossing the river of the world, 
 No one will oppose you, 
 No one will seek to harm you.... 
  
 When I confronted by reckless drivers, speeding skaters or bikers, 
 I simply avoid them and say to myself, 
 "Empty boat." 
  
 Over the years, those two words have saved me from feeding 
 anger, aggression and violence-both mine and theirs. 
  
  
 Hints for the Success of the Four Hour Marathoner (Super-Fours) 
  
 These Hints are from a brochure for Super-Fours, i.e. those running over 4 
  
 [continued in next message] 
  
 --- SoupGate-Win32 v1.05 
  * Origin: you cannot sedate... all the things you hate (1:229/2)