Rather quietly in May of 2004, one of the all-time best Kenyan distance runners became a U.S. citizen. Though he competed for Kenya in the Athens Olympics last year - and silvered in the 1500! - he will now be running for the U.S. Some long-standing U.S. distance records are in possible jeopardy, including Steve Scott's U.S. Mile records (outdoors--3:47.69 [1982]; and indoors--3:51.8 [1981]) and Sydnee Maree's U.S. 1500m record (3:29.77 in 1985). Can you name this former Kenyan who is now a U.S. citizen?
a) Bernard Lagat
b) Paul Tergat
c) Eliud Kipchoge
d) Mebrahtom Keflezighi
e) Noah Ngeny

Click here for the answer

Got a favorite movie about running? Choose yours from the list below.

Cast your vote now:
Polls are removed from archives

If I missed your favorite-excluding made-for-TV movies and movies that just have some running (Forrest Gump or The Incredibles come to mind)--please send me an email: Dave.Reynolds@RunASnailsPace.com

June 16th will mark the 80th running of the famous Comrades Marathon in South Africa. Many of you may not have heard of this race, but it's a classic. After I tell you a little bit about it, you'll wonder how it could have been around for 80 years and attract so many runners (over 14,000 runners are registered for this year's event).

One unique aspect of Comrades is that the hilly course is run in opposite directions each year. One year they run from Durban to Pietermaritzburg, which is very uphill, and the next year they run the same course in reverse, very downhill. This year is a down year.

But, that doesn't mean it's easy, because the course isn't entirely downhill. The first half has lots of up and down. This really beats up your legs in preparation for the second half, which is a downhill that descends too quickly to be considered easy running. A course like this can be devilishly difficult. It's like fighting a boxer who weakens you first with body punches for the first five rounds, then goes to work on your jaw!

Your legs tend to get so hammered during the first half, that when you finally get to the downhill, they quickly turn to jelly with all the downhill pounding. Think I'm exaggerating? Well, it's 'cause I didn't tell you the best part.

You see, the Comrades Marathon isn't exactly a marathon. Well, it is if you only go half way! Comrades is actually 89km, or more than two marathons (42.2km). Does that put a little different spin on it?

Try running one difficult marathon over rolling hills, then immediately launch into another marathon over some very difficult downhills. I think I know about 14,000 people that won't be going up and down any stairs on June 17th!

If you're not already feeling wimpy, how about this?: The oldest competitor is an 80-year-old African man, and the oldest female is 70-year-old woman from Japan.

A few weeks ago, after a run in the rain, I wondered if other runners enjoyed running in the rain as much as I do. Now, I don't mean to imply that I'd like to run all my runs in the rain; if I liked rain that much, I'd be in some place like Seattle. But around here when it rains, I find it to be a refreshing change of pace from my routine runs.

Once I realized that getting wet from the rain was more refreshing than my normal wetness from perspiration, I began to look forward to the occasional rainy run. I make it a fun run day, not a serious training day. I'll splash through the puddles like a kid again, and chuckle with glee (to myself) if heavy rain suddenly pelts me in the face. Or, it's even more hysterical on the rare runs in hail. I just make sure I dress appropriately, if it's cold.

I was a little surprised that nearly 30% of the responses in last month's poll did not share my enjoyment of rainy running, indicating that they never run in the rain. (Maybe they are from places where it rains a lot.)

Last month's other polling question came to mind after I came off a solo run where I had come up with a solution for a small problem I was having. It occurred to me--for the umpteenth time--how wonderful running is for clearing one's mind and having some time to just think. I enjoy running with friends a great deal, but I also enjoy solo runs, and I wondered if some runners never got to experience the joy of solitary running.

A little more than 10% of the respondents never run alone. I suspect that most of these are Female for whom it can be unsafe to run alone at times. I can understand that, but I find it rather sad that not everyone is able to experience the joy of running solo from time to time.

Here are the complete results for last month's polls:
Polls are removed from archives
Polls are removed from archives

Have you been wondering why we don't have e-commerce capability on our website? Well, we've been working on it. Check back next month, and if all goes well, we should have our new e-commerce site up and running so you can actually make purchases from A Snail's Pace on-line.

Now, we strongly believe that our customers are best served by coming into one of our stores so they can touch and feel and try-on all our great running gear and ask questions of our knowledgeable staff. But we also know that sometimes people get too busy and if they know what they want, it's sometimes just more convenient to order it on-line.

So, we are happy to announce that we are very near operational and we'll let you know first, right here in our monthly newsletter. If you're not already on our email notification for the newsletter, be sure to sign-up today.

This is a continuing feature on tips for your running form. We spoke last month about the value of working on your form in the latter part of training runs at least once a week. Here are a couple things you may want to consider during your form work:

TIP #2: Avoid the dreaded head-wobble.

You may not know if you do this, but you must have seen others. If you stand at the Finish Line of a race and watch the finishers approach, one of the most obvious signs of form breakdown that you will see is the runner whose head wobbles back and forth with each stride as he tries to coax his tired body to run harder and faster to the Finish Line.

A grimace almost always accompanies the dreaded head-wobble. More often than not, the rest of the body has lost some control, too. What usually occurs when the runner's head wobbles is that his body tends to wobble, too; and he begins to meander instead of running a direct route.

The head-wobbling runner is undoubtedly trying his hardest to go as fast as possible and putting lots of effort into his run, but he's not using his head the way he should!

Running--competitive running--like all competitive sports, is very mental. Maintaining form is mostly mental. Even if you have "naturally" good running form, avoiding form breakdown is a mental discipline that needs practice.

The first step is to be conscious of your form, especially as you grow more fatigued. Check your form frequently, especially in areas that you have learned are your problem areas.

If you notice that your head wants to wobble, you can avoid the dreaded head-wobble by focusing on a distant object and maintaining good running posture. Keep your chin up and your eyes looking ahead. Keep your shoulders, neck and jaw relaxed, while at the same time maintaining just enough tension there to keep your head steady as you look straight ahead.

You are more likely to be running the shortest, most direct path to wherever you're going...like the Finish Line...if you keep a steady head with your chin up and eyes focused ahead.

Next month: Your foot as a lever.

If there are any additions or changes you'd like to see in our newsletter, just let us know. Please send your comments to Dave.Reynolds@RunASnailsPace.com. We always appreciate your input.

Race information courtesy of RacePlace.com

Date	Event / Distance	Contact	Location	Misc
6/4/05 Saturday	Fontana Day's 50th Anniversary Run Half Marathon (Last bus leaves @ 6:20 am), 5K Run & 5k Racewalk (Last bus leaves @ 7:00 am)	Hotline# 909/428-8363 www.fontanarecreation.org plehman@fontana.org	Fontana City Hall, 8353 Sierra Avenue, Fontana, CA 92335 (All runners are bussed to start lines).	World’s Fastest Half Marathon Course! Event day registration: Half 4:30-5:30am, 5k Race & 5k Racewalk 5:30-6:30am.Great goodie bags, quality t-shirt, certified course, prize money, vendors, live entertainment, finish line hospitality.Register online at www.active.com or website: www.fontanarecreation.org
6/5/05 Sunday 9:00 am	TBH 5K Run, Walk, and Roll V	Lynda Spector 818/763-9148	12326 Riverside Dr.Valley Village/North Hollywood 91607North of 101 FreewayOff of Laurel Canyon	The funnest, most friendly 5K in town.Fast flat course.Medals and food for all participants and awards for male and female winners in 6 age categories and wheelchair.
6/5/05 Sunday 8:00 am	The 4400 Meter Run/Walk at Exposition Park	Kelly Ewing kewing@theregangroup.com	Exposition Park in Los Angeles (Parking is in Lot#2.)	A percentage of the proceeds goes to NCMA (National Center for Missing Adults) and NMCO (Nation's Missing Children Organization) Register online at www.active.com www.active.com/event_detail.cfm?event_id=1229305
6/11/05 Sat-Sun 5:00 am	Mojave 250+ Mile Deathrace relay teams of 12 athletes run, mtn bike, road bike 21 legs. (June 11 & 12) www.mojavedeathrace.com	Ron Cooke 909/902-0825 714/719-3581	Mojave desert So CA, Vegas NV, Route 66 Mtn & Valleys Hot & Cold. Not for Meek or Mild	Adventurous & hazardous endurance team challenge. Unpredictable & Extreme weather & Terrain. www.mojavedeathrace.com
6/11/05 Saturday 8:00 am	8th Annual Ventura County Greek Festival 5K-10K- One Mile Run. Run both 5K & 10K for one Fee (one T-Shirt)Awards three deep in youth & adult categories. Free Raffle for runners and free entry to Greek Festival.	Lynn Mikelatos 805/407-4302 www.vcgreekfestival.org Run Form on Web Site lynnmikelatos@idock.com	CAMARILLO AIRPORT - 70 miles North of Downtown LA (between Malibu and Santa Barbara) no public street running - all inside Airport grounds.	Annual Ventura County Greek Festival features live Greek Bands, Folk Dance Shows & Lessons, lots of home cooked Greek pastries, gyros, lamb, souvlakia.Kids rides & activities. Bring the whole family.Festival is Fri, Sat, Sun.Run proceeds benefit FOODShare's Kid's Cafe afterschool programs www.vcgreekfestival.org
6/11/05 Saturday 8:00 am	6th Annual Downtown Anaheim 5K and Children's 1K event. Children's 1K begins at 9:00 AM	Larry Herschler 714/774-9551 candhobbes1@yahoo.com	Downtown Anaheim, Broadway and Lincoln. Start line on Anaheim Blvd.	Featuring a wonderful pre-post race expo, t-shirt & a tasty breakfast for all registered. $3 for others. Course is flat & very fast. Prizes are three deep in usual divisions. Register online at www.active.com or Website: www.downtownanaheim.com
6/12/05 Sunday 8:00 am	4th Annual Valley Crest Half Marathon	Nancy Shura 505/756-1926 valleycrestrun@yahoo.com	Marvin Braude Park (South end of Reseda Blvd. at dirt section of Mulholland Dr., Reseda, CA	Challenging half marathon on mountain fire roads offering spectacular vistas of the San Fernando Valley. Male/Female winner's package www.valleycrestrun.com
6/12/05 Sunday 8:00 am	24th Annual Los Angeles Frontrunners Pride Run - 5K/10K Run & 5K Walk	Hotline 323/460-2554 or www.lafrontrunners.com priderun2005@yahoo.com	Santa Monica Blvd. at Robertson Blvd. in West Hollywood, CA	Paved, mostly flat, loop course. TAC Certified.Call or check web for entry form.Benefiting Bike Out. Co-Sponsored by Christopher Street West and City of West Hollywood. www.lafrontrunners.com
6/12/05 Sunday	CANCELED - 17th Annual ECF Home Run/Walk	800/696-3727, 310/845-8060	Los Angeles, CA	CANCELED
6/19/05 Sunday 8:00 am	"Platinum Performance-State Street Mile":A series of one mile races; Age Group, Elite, Dog Mile, Family Fun-Father's Day Run, and Law Enforcement Mile	Megan Rheinschild 805/729-1614 mriker@co.santa-barbara.ca.us	State Street & Pedregosa street in scenic downtown Santa Barbara	Prize money 3 deep & course record bonus in elite category.Benefits the DA's office Victim Witness Assistance Program.Register online:active.com www@sbmile.com
6/19/05 Sunday 8:00 am	Father's Day 5K Run/Walk & Kid's Fun Run	The Beacon House Assn. of San Pedro 310/514-4940 Start To Finish Event Services, Inc. 310/782-7586 stfem@hotmail.com	The Beacon House Association of San Pedro1003 S. Beacon StreetSan Pedro, CA90731	5K - USATF certified,flat,fast scenic course along the Port of Los Angeles. Packet-pick-up @ Village Runner, 1811 S. Catalina Ave. Redondo Beach, Saturday, June 18, 2005 11:00am - 7:00pm.Awards to Top 3 in ea/age div. Kids receive finishers medals. Live Entertainment, goodie bags and much more!
6/20/05 Mon-Sat	Sonki Fitness Boot Camp - "Stronger, faster, leaner...for life!"TMJune 20-July 23	Sonki Fitness 310-260-2518 sonki@att.net	Santa Monica, Beverly Hills, Westwood, CA	5-week outdoor fitness program designed to improve total body fitness, strengthen mental toughness, and teach how to have fun working out. (No yelling or screaming) www.SonkiFitness.com
6/23/05 Thursday 6:00 pm	Summer Solstice 5-Mile Watermelon Run/Walk & Kids Fun Run	Try-us Events 323/779-4149 runner_tyrus@yahoo.com	El Dorado Park, Long Beach, CA	Run a flat fast course around beautifl pine trees and lakes. All participants receive a watermelon at the finish. Awards to the top 3 in each age division. Register on www.active.com
6/23/05 Thurs-Sat 8:30 am	2005 USA Outdoor Track & Field ChampionshipsJune 23 through June 26, 2005	AEG Tickets 877/234-8425	Home Depot Center in Carson, CA	Witness the best US track and field athletes and don't miss Olympic Medalists like Jeremy Wariner and Allyson Felix as they compete for the National Title and the chance to go to the World Championships! www.aegtrackandfield.com
6/25/05 Saturday 7:30 am	Manhattan Beach 5K	Jeff Atkinson 310/764-8465 jeff.atkinson@adelphia.net	Manhattan Beach Pier, Manhattan Beach, CA	Flat, fast out & back on hard pack sand along water's edge at low tide. Start your summer right!Register online at active. com
6/25/05 Saturday 8:00 am	Lomita Founder's Day 5K/10K Run and Community Walk	W2 Promotions 310/828-4123 W2Promo@aol.com	Start/Finish Lomita City Hall, 24300 Narbonne Ave. Lomita, CA	Bring the whole family and enjoy the big Founder's Day celebration following the run. Proceeds benefit local non-profit organizations. Website: www.w2promo.com
6/26/05 Sunday 7:00 am	Vintner’s Classic 1/2 Marathon, 10K, 5K Walk/Run and Kids Fun Run	805/245-0049 Natalie.Hayen@pepperdine.edu	Falkner Winery in the heart of beautiful Temecula Wine Country	Breathtaking and challenging 1/2 Marathon course, Fast 10K course. Register online at www.active.com or visit website at: www.dreamrunning.com
6/26/05 Sunday 8:30 am	Race to Strike Out Stroke - 5K/10K Run/Walk and Health Fair to benefit the Stroke Association of Southern California	Judy Bauman at 310/575-1699 W2 Promotions 310/828-4123 W2Promo@aol.com	Griffith Park near the Merry-Go-Round, Loa Angeles, CA	Awards to all age groups 3-deep. Also this is a large team event with team awards bringing many runners & walkers together from corporations to help Strike Out Stroke. Giant health fair, free health screenings & over 80 exhibitors w/food & live music. Website: www.W2promotions.com

Date	Event / Distance	Contact	Location	Misc
7/4/05 Monday 7:00 am	La Palma Fitness Run for Fun 5K/10K Run, 5K Walk and Family Fun One non-competitive Stroll	Guisseppe Vera Race Director 714/690-3358 guisseppe@cityoflapalma.org	City of La Palma, Central Park, 7821 Walker St., La Palma, CA90623	This is the City's 25th Anniversary Run. Commemorative T-shirts when you sign up. 1-3 place Awards to all age groups. USATF 5K/10K loop courses. www.cityoflapalma.org
7/4/05 Monday 7:30 am	11th Annual 5K Run/Walk through the City of Lake Forest.Race day registration 6:00 am to 7:15 am.	Event Hot Line 949/768-1155 lf5kteam@lf5k.org	Corner of Lake Forest and Trabuco, Lake Forest, CA	Supports the El Toro High School Education Boosters.T-Shirts, awards, raffle.City of Lake Forest Parade and Kiwanis Pancake Breakfast after race.Great family day! www.lf5k.org
7/4/05 Monday 9:00 am	Independance Day 5K Run, Non-competitive 5K walk, &Kiddie K	Carl Pantoja 661/993-1741 scrunner@scrunners.org	Newhall Park, Santa Clarita Ca.	Visit our website WWW.SCRunners.org and see a map.4th of July Parade after the race. SCRunners.org
7/4/05 Monday 8:00 am	12th Annual Village Runner 4th of July 5K Run/Walk & Kids Firecracker Dash	Village Runner 310/375-2626 villagerunner@earthlink.net	Start/Finish: Village Runner, 1881-A Catalina Ave., Redondo Beach, CA (also packet pick-up noon-6pm on 7/3)	Quality Patriotic T-Shirt, Beautiful & scenic coursealong the Pacific Ocean coastline. Computerized. A great community event. Website: www.villagerunnerracing.com
7/4/05 Monday 7:30 am	16th Annual Firecracker Mary Castle Memorial 5K/10K Run and 5K Walk(Reg/6am, 10K Run/5K Walk/Run at 7:30am.	Hotline 714/765-7255 chccanahaim.com active.com info@chccanaheim.com	Canyon High School, Anaheim Hills (eastbound Santa Ana Cyn Rd. & loop back)	$100 cash to 1st place M & F runners, 1-3rd place medals/15 age categories, Mod. incline at 10K turn around. USAT&F certified/chip timing/free t-shirt & pancake breakfast/product fair.Day includes dog show, parade, food, game booths & 9pm fireworks! www.chccanaheim.com
7/4/05 Monday 7:00 am	Huntington Beach Surf City Run 5K Run/Walk with Kids' Runs	Mike Bone/Spectrum Sports Management 909/399-3553 mike@spectrumsports.net	Huntington Beach High School, Huntington Beach, CA	Annual kick-off to a full day of 4th of July Celebration. Health & Fitness Expo with food, entertainment & music. Website: surfcityrun.com
7/4/05 Monday 7:00 am	July 4th Run in the Parks10k, 5k, 5k Walk, Kids Races	Joyce Hyde jhyde@ymcaoc.net	The races start in the Laguna Niguel Community Park and wind through the Laguna Niguel Regional Park; both are located at the base of the South Coast YMCA	All children receive a medal -their races are not timed. Register online at www.active.com active.com
7/10/05 Sunday 8:00 am	11th Annual Keep L.A. Running 5K Walk/Run & 10K Run	W2 Promotions 310/828-4123 W2Promo@aol.com	Exposition Park, LA Coliseum, Los Angeles	Fast, rolling, well marked courses with expo, food & drink.Website: www.w2promo.com
7/23/05 Saturday 7:00 am	2nd Annual Harbor Foot Pursuit 1M/5K/10K Fun Run/Walk and 15K In-Line Skate	Andrey Wilkins or Sandra Heib 310/548-7600 sheib@lapdharborfootpursuit.com	Point Fermin Park, San Pedro, CA	Fun for the whole family! All child participants receive a medal. Website: lapdharborfootpursuit.com
7/30/05 Saturday 7:30 am	Big Brothers Big Sisters of Orange County & Mighty Ducks Care presents THE BIG RACE.5K Run/Walk, 10K Run, 1K Kids' Fun Run, & Diaper Dash	Kelsey Ewegen 714-544-7773 ext. 30 kewegen@bigbrooc.org	Around Lake Mission Viejo, Mission Viejo, CA	Cash Awards, Expo,Top quality Big Race T-shirt, refreshments & snacks to all registered participants. Computerized results by Time Management. Live Entertainment, featuring the Breakaways:Website: www.bigrace.org

The answer is: a) Bernard Lagat.
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