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Who held the mile record before Roger Bannister broke it when he ran the first sub-four minute mile in 1954?

Vote for one of the following (this is for fun, so please don't stuff the ballot box!) and see the results for the month so far, listed below:
Polls are removed from archives

Here are the results for this month's poll:
Polls are removed from archives

Last month, on Dec. 11th, the international running community lost one of its finest sons. Running legend and oft-published guru of jogging, Arthur Lydiard, died of an apparent heart attack in his Texas hotel room where he had been resting after a speaking engagement. He was 87.

Lydiard was in the midst of a US tour that was to bring him to Orange County only days later, to speak to "a gathering of Snails" over at Orange Coast College. An evening with Arthur Lydiard, arranged in conjunction with OCC Cross Country Coach Marco Ochoa, was converted to a memorial evening and was met with much enthusiasm by the OC runners in attendance.

Even with Lydiard's passing, about 150 runners attended and enjoyed a Power Point presentation of Lydiard's methods and successes presented by well-known former UCLA Track Coach Jim Bush, who was a friend and strong advocate of the Lydiard training methods which focus on high-mileage, hill training and bounding.

Coach Ochoa, in an effort to land a big name in running to stand in for Lydiard, made some phone calls and came up with a wonderful replacement: Meb Keflezeghi, Silver Medallist at the 2004 Olympic Marathon.

Keflezeghi received a tremendous ovation from the crowd and impressed everyone with his modesty as he discussed his accomplishments and training. Both he and Bush gave laudatory nods to the great Lydiard for his groundbreaking methods and coaching which form the basis of most of the training philosophies coaches still use today.

A Snail's Pace was proud to have sponsored the evening, and their sponsorship dollars and donations from attendees went to a fund for Lydiard's funeral expenses.

For many OC runners, Super Bowl Sunday means Pacific Shoreline Marathon. This year is no exception as PSM will be presented for the 9th time on Sunday, Feb. 6th. Hopefully all of you can participate in this fun event since it's got something for everybody-a marathon, a half-marathon, a 5k Run/Walk, and - with a nod to Surf City, Huntington Beach -- a Surf Kids' Mile. If you can't run, try joining me as one of the volunteers (call 949.581.0105).

The event is under new leadership this year as race founder, Herb Massinger, has turned over the reins to a group headed by Event Director, Louise Weiner. Louise has directed the event for several years now, and is sure to continue improving PSM as one of the best running events in Orange County.

There's always a big crowd for this one, so get there early!

Last month we discussed the importance of having a plan for your marathon, by selecting a goal marathon pace (GMP). Your best marathon performances are most likely to occur when you can run the race with even, or negative, splits. That means running the second half of the race at the same -- or slightly faster - pace as the first half.

To accomplish that, you must have a realistic idea of what pace you can maintain for the entire distance. May sound easy, but it's not. You'll be better at this the more experience you have, and the more training you've done. Picking the perfect GMP is easier if you've done lots of long training runs (18-22 miles) with negative splits.

If you've been able to run some long training runs at a steady pace without fading in the late miles, then there's a good likelihood that you can select a reasonable GMP to attempt on race day. A coach is a big help here, or an experienced friend. You need objectivity when determining your GMP.

Actually, I recommend selecting three GMPs. This will take some of the pressure off. On race day, you don't know what you're going to run into and any number of things can go wrong. So, choose three paces: an A, a B, and a C.

You're A/GMP is what you expect if everything goes perfectly. Your C/GMP is the slowest pace you would expect to average, and of course B is somewhere in the middle. The spread for these can be anywhere from 10 to 60 seconds/mile, with the range being tighter for those who are faster, and/or more experienced, and/or well-trained. So, if you hope to run, say, 10:00-minute pace, your B might be 10:30, and your C 11:00.

It's always somewhat of a guess, but that's part of the mystique of the marathon! Whatever you do, however, do pick a GMP. Or three.

Once you've determined your GMPs, you can plan for how fast to run the early miles of the race. Many poor marathon performances are a result of improper pacing in the early miles, particularly the first two. This can happen when you try to run "how you feel".

While running how you feel is often good advice, it can devastate your marathon performance. You almost always "feel" good in the early miles because you've trained your body to run for hours, you've tapered, you're rested, well fueled and you're adrenaline is very high. Of course, you feel great! But you've got a l-o-n-g way to go.

Way too many marathoners start out too fast. Don't make that mistake. Try starting at your C/GMP and working your way gradually toward A. You'll be conserving your glycogen for later, instead of spending it like it was your parents' credit card.

ONE FINAL MARATHON TIP ON MANAGING A CROWDED FIELD...
To run your fastest, you need to either select a race that does not have a congested start, or place yourself in an area where you won't be drastically impeded by the other runners. Even with chip-timing, a huge field can make it impossible for you to run freely for several miles.

For optimum performance, pick a small-to-medium sized race. Not too small, or it can get lonely in those late miles and you feel like you're out there by yourself on a training run. But, one in which you are able to run your pace within a half-mile or less.

If the crowd is holding you back, don't fight against the slower pace. Struggling to work your way through the crowd is a good way to squander your glycogen and set yourself up for a miserable day later. Keep in mind that being forced to slow down a bit in that first mile can be a good thing since it keeps you from going out too fast.

Good luck in your next marathon, and I hope this is some help to you. Drop me a line at Dave.Reynolds@RunASnailsPace.com and let me know how you do.

It's that time of year, and if you need some suggestions for running resolutions, consider one or more of these:
* Volunteer at a local track meet or race, and give back to running some of what running gives to you.
* Plan to race once a month. You meet new people at the races, and celebrate your fitness.
* Attend a local high school, JC, or college track meet, and support running at its grassroots.
* If you only have one, buy a new pair of running shoes so you can rotate between at least two pairs at all times to reduce the risk of injury and give your shoes a chance to breathe.
* Drink more water. Many runners live in a constant state of dehydration, affecting both health and performance.
* Join A Snail's Pace Running Club. Membership provides the tangible benefits of finding others with whom to run, travel to races, a newsletter, and the many social intangibles of companionship.
* Read a book on running.
* Leave your headsets at home when you go running. Enjoy the sounds of birds that sing and streams that flow, and react in time to skidding cars and silent bikes. You run a lot safer with all five of your senses.
* Start lifting weights, thrice, twice or even once a week. Strong muscles protect stressed bones and give you that little extra energy at the end of a long race.
* Wear sunscreen on bright days, both in winter and in summer.

Did you notice? Competitor Magazine readers again voted A Snail's Pace Running Shop as the Best Running Shop for 2004 (as they did in 2003). Thank you Competitor Readers!

Race information courtesy of RacePlace.com

Date	Event / Distance	Contact	Location	Misc
1/8/05 Saturday 8:00 am	25th Annual The Paramount 10K Run, 10K Race walk (judged), 2 Mile City Walk & 1 Mile Kids Run/Walk	The Finish Line Int'l. Oscar Rosales 714/841-5417	Progress Park, Downey Ave., just North of Alondra. See Thom. Bros. LA Map, Pg. 735, J4.	Honoring Dan Ashimine, for his life long contribution to the sport of, "running". Long sleeved, 3-color shirt. Flat/fast, well monitored course, each mile timed. Certified & Sanctioned by USATF. Website: nealand.com/finishline
1/8/05 Saturday 5:00 am	Avalon Benefit 50 Mile Run	Spectrum Sports Management LLC 909/399-3553 mike@spectrumsports.net	Avalon, CA, on Catalina Island	Experience a run and sites unlike any other that you have ever experienced. This run crosses Catalina Island & provides for spectacular scenery running on mostly trails through the interior of the island. www.avalon50.com
1/8/05 Saturday	RND Winter Trail Running Series 9K	RND Running, Inc. 949/857-1055 RNDRunning@aol.com	Bluejay Campground, Cleveland National Forest, CA	Course is well marked & will be run within the Cleveland National Forest, trails and fire roads. RNDRunning.com
1/8/05 Saturday 8:00 am	16th Annual Southern California Half Marathon, 5K, & 1.6K School Challenge	George Varvas 949/559-8171 chemco29@aol.com	Irvine, CA (corner of Lake and Barranca Streets)	Proceeds benefit Canyon Acres Services (home for abused kids) & Woodbridge H.S. athletics. $5000 prize money, digital clocks @ each mile marker, great expo w/food & music. Flat, fast course w/team & individual awards. www.schalfmarathon.com
1/16/05 Sunday 9:00 am	The Shark Run 5K Run/Walk and Mako Mile (fun run for youngsters under 15).	Marie Smith 310/466-9799 Hotline 310/881-8107 marie@groundzero.net	Malibu High School30215 Morning View Dr.Malibu, CA90265	A delightful run in the rolling hills above Zuma Beach in Malibu. Online Reg at www.active.com
1/16/05 Sunday 8:00 am	Drayson Center 5K Run and Kids Fun Run	Josh or Julie Morey 909/867-9058 www.mountainmultisport.com mountainmultisport@yahoo.com	Loma Linda University, Loma Linda California.	For additional event information visit website: mountainmultisport.com
1/22/05 Saturday	RND Winter Trail Running Series 12K	RND Runnig, Inc. 949/857-1055 RNDRunning@aol.com	Bluejay Campground, Cleveland National Forest, CA	Course is well marked & will be run within the Cleveland National Forest, trails and fire roads. RNDRunning.com
1/29/05 Saturday 8:00 am	The Elmonte 5K Scholarship Run/Walk	Gary Nakamura 626/258-8654 or Chris Cano 626/580-2142 gnakamura@elmontepd.org	Arroyo High School, 4921 Cedar Ave., El Monte, CA91731. The event starts on the track at Arroyo H.S. and runs throughout the streets of El Monte.	The race is small (<300 runners), fast & flat, inexpensive: $12/Students & $15/Adults for early registration. Proceeds benefit the El Monte Police Officers' Association Scholarship Fund. T-Shirts will be provided to all pre-registered participants.
1/30/05 Sunday	POSTPONED - Sotheby's International Realty Run To Change Lives 5K & 10K Run and Fun Walk	W2 Promotions 310-828-4123 W2promo@aol.com	Downtown Los Angeles on Main Street at 5th.	POSTPONED www.W2promo.com

Date	Event / Distance	Contact	Location	Misc
2/5/05 Saturday am	24 Hour Fitness Agassi Sports "Roses to La Playa" 5K and 10K	Jose Gonzalez sbap2000@aol.com	Santa Barbara, CA	Fast, Fun and Festive through the center of Santa Barbara & along the scenic waterfront.
2/5/05 Saturday	RND Winter Trail Running Series 15K	RND Running, Inc. 949/857-1055 RNDRunning@aol.com	Bluejay Campground, Cleveland National Forest, CA	Course is well marked & will be run within the Cleveland National Forest, trails and fire roads. RNDRunning.com
2/5/05 Saturday 8:00 am	5th Annual Run for Russ 5K Race and Community Walk	Sheila Jones Chino Police Dept. 909/464-0715 shjones@chinopd.org	Chino City Hall, Northwest corner of Central Ave & Chino Ave.	Commemorating Chino PD fallen police officer, Russ Miller. Reg includes T-shirt, snacks & pancake breakfast. Day of race reg from 6:45 to 7:45 am. Entry form available at: www.chinopd.org
2/6/05 Sunday 7:30 am	Redondo Beach Super Bowl Sunday 10K/5K Run, 5K Fun Walk, 10K Inline Skate & 10K Baby Buggy Run	310/376-6911	Redondo Beach Marina, North Harbor Drive @ Beryl Street, Redondo Beach, CA	Expo Sat & Sun featuring Health & Fitness products, services, food & refreshments, and much more! Website: www.redondo10k.com
2/6/05 Sunday 7:00 am	2005 Pacific Shoreline Marathon, Half Marathon, 5K, and Surf Kids Mile	Pacific Shoreline Marathon Office 949/581-0105 psminfo@sbcglobal.net	Huntington Beach, CA	Marathon: fast & beautiful USAT&F, certified course and popular Boston Marathon qualifier. The 1/2 Marathon has become one of premier in the U.S. Website: marathonrun.com
2/6/05 Sunday 8:00 am	Students Run LA presents the 10th Annual 30K Friendship Run at Hansen Dam.	Nikki Carelli 818/997-2451 nikki@srla.org	Hansen Dam Park: from I-5, exit Osborne St., go East approx. 2.5 miles to Dronfield Ave entrance. Enter park to your right.	This is an 18-mile training run for the LA Marathon. Consisting of two 9-mile loops. Website: www.srla.org
2/12/05 Saturday 8:00 am	21st Annual The Great American Adventure Run: 2.8 Mi & 4.8 Mi cross country foot race with 2.8 Mi Open Walk & Sweetheart Couples Walk	The Finish Line Int'l. Oscar Rosales 714/841-5417	Central Park west, Huntington Beach, CA. Located between Goldenwest & Edwards, Ellis & Slater Streets. See Thom. Bros. OC Map, Pg. 857, G3	Features Eagle div, for those running both races. A very scenic, fully staked/monitored course with all distances to USATF Standards & USATF Sanctioned. Website: nealand.com/finishline
2/12/05 Saturday 9:00 am	The Buffalo Run Half Marathon and 5K Run	Pacific Sports, LLC 714/978-1528 info@PacificSportsLLC.com	East End of Catalina Island	Half Marathon: Very challenging, hilly course; Fast and flat 5K out on the paved road. Website: PacificSportsLLC.com
2/12/05 Saturday 8:00 am	Healthy Hearts 5k Run, Health Walk	Frank Sheckler fsheckler@yucca-valley.org	Machris Park59100 Santa Barbara DriveYucca Valley, CA 92284	Race day Reg: 7am to 7:45am. Adults: $20 w/ shirt, $15 w/o; Children & Seniors: $18 w/ shirt, $13 w/o. Please add $2 per registration after Feb. 9. You can register online at: www.yucca-valley.org
2/12/05 Saturday 8:15 am	3rd Annual MannaRelief 5K Run/Walk	Catherine Baird 909/560-3543 mannarelief5k@adelphia.net	Guasti Villa, 2903 Guasti Rd, Guasti (Ontario) CA, 91743. Located just north of Ontario International Airport & south of I-10 between Haven & Archibald Avenues in Ontario, CA	Competitive Race/Walk with Division Awards. Flat, fast, USATF certified/sanctioned course to Benefit MannaRelief - Bringing Health & Hope to Children of the World
2/13/05 Sunday 8:00 am	27th Annual LA Chinatown Firecracker 5K Run, 5K Walk, 10K Run & 1K Kiddie Run.(Event begins the Lunar Year of the Rooster New Year's celebration in L.A. Chinatown).	John Phung firecracker10k@gmail.com	Intersection of North Broadway + College Street in Chinatown, Los Angeles	Proceeds to Need2Read, literacy support program for area elementary schools. Course runs through challenging hills of Elysian Park around Dodger Stadium & scenic vistas of downtown L.A. New Year's cultural events, shops, art galleries and fine dining in Chinatown after the event! Website: www.firecracker10k.org
2/19/05 Saturday	RND Winter Trail Running Series 1/2 Marathon	RND Running, Inc. 949/857-1055 RNDRunning@aol.com	Bluejay Campground, Cleveland National Forest, CA"	Course is well marked & will be run within the Cleveland National Forest, trails and fire roads. RNDRunning.com
2/20/05 Sunday 6:30 am	3rd Annual California Speedway 5000 5K Run/Walk; 1 mile and 1/2 mile Kids Runs	Spectrum Sports Management LLC 909-399-3553 mike@spectrumsports.net	California Speedway, Fontana, CA	Run on the world famous California Speedway, home to the fastest lap in NASCAR racing, and multiple personal records on our 5K course.Fast and wide open, this is the perfect early season run www.spectrumsports.net
2/26/05 Saturday 7:45 am	Los Alamitos 5K/10K Race on the Base, 5K Walk, 1K Kids Fun Run & 10K Inline Skate	Mike Kudron 562/430-1073	Joint Forces Training Base on the Los Alamitos Army Airfield, Los Alamitos, CA	USAT&F certified/sanctioned course on the Training Base Runway. Proceeds benefit the USA Water Polo National Aquatic Center. www.ci.los-alamitos.ca.us
2/27/05 Sunday 9:00 am	9th Annual Susan G. Komen Breast Cancer Foundation LA Race For the Cure 5K Run/Walk & 1 Mi. Fun Run/Walk	Race Hotline: 626/577-2700 lackomenrace@earthlink.net	Pasadena, Rose Bowl Los Angeles County	Benefits Breast Cancer research, screening & treatment. USAT&F cert/sanctioned course w/Health-Fitness Expo, pledge prizes, awards. www.lackomenrace.org
2/27/05 Sunday 8:00 am	14th Annual Brea 8K Classic presented by the Brea Mall with Kids 1K Fun Run at 9:30 am.	Rob Crawford Brea 8K Hotline 714/255-2921 committee@brea8k.org	Course on streets of Brea with start/finish: Brea Mall @ State College & Birch St. Parking at Brea Mall.	All registered enjoy Orange County's best finish line w/great food provided by Brea's finest restaurants. www.brea8k.org

Gunder Hagg of Sweden was the mile record holder at 4:01.4 for nine years before Bannister ran his incredible 3:59.4. Hagg set 16 world records from 1500 to 5000 meters. This is a small memorial to Hagg who passed away on Nov. 27th at the age of 85.