Last month in Oslo, Alan Webb ran 3:48.92 for the mile at the Bislett Games. (Webb finished 4th while the winner, Qatar's Bashir Dahim, won in a time of 3:47.97). In what year did an American last break 3:50 in a mile race, and who was it?
Click here for the answer

Thanks to all of you who have already visited and even started shopping on our new e-commerce site: Shop A Snails Pace.

We are continuing our Grand Opening special through Aug. 31st and will ship all on-line orders -- big or small -- free-of-charge!

New features are being added each month. For example, our Racing Flats section will be up and running any day now. This means that all you road and cross-country racers can go to one spot and see all the Racing Flats we carry in one convenient location.

Later this month, we will be adding the very popular apparel from BOA. The BOA apparel you will find on ShopASnailsPace.com will even include some apparel items not carried in any of our stores.

Why not go there now and save us as one of your Favorites: Shop A Snail's Pace.

It's now pretty hard to avoid snails on the web! Check out any or all of our web sites:

RunASnailsPace.com - our informational website (you're already here!)
ShopASnailsPace.com - our e-commerce shopping site
TrainASnailsPace.com - our Training Program's website
SnailsPace.org - A Snail's Pace Running Club-the combined site for all four chapters (locations) of our running club, open to all ability levels.

It's not too late! There's still time to sign up and begin training for the upcoming Orange County Marathon (OCM). You can join a group of similar-ability runners by enrolling in A Snail's Pace Training Program now.

A Snail's Pace will be starting our very popular Training Program for OCM beginning on the weekend of August 6th in three locations, but you can sign-up all month long. Click here for more information: ASP Training Program.

This year, A Snail's Pace Training Program is joining forces with Cal Coast Track Club to conduct OCM training in a total of six locations, three by ASP and three by CCTC. For more details, check out the OCM website: OCM.

Running superstar Bill Rodgers will be in Orange County to kick off the OCM Training and will be making an appearance for a book signing at A Snail's Pace Running Shop-Fountain Valley on Saturday, Aug. 6th at 3:00pm.

See the OCM website for more details: Orange County Marathon.

Last month's poll results should comfort all us snails. Did you think you were the only slow runner out there? If our poll is any indication, it looks like most runners out there are...well, snail-like. Almost half (46%) of our poll respondents race a 5k at 9 minutes/mile, or slower. And two-thirds (66%) race a 5k at 8-minute pace, or slower.

Nothing to be ashamed of, of course. We learned long ago that the value of running is not in the speed, but in the doing. That's why our stores are named after that slow and steady creature that so many of us emulate! Here's the poll results from last month:
Polls are removed from archives

In this month's poll we're curious to find out the most frequent cross-training activity that our readers use. Please join in and let us know which activity is yours!
Polls are removed from archives

This is a continuing feature on tips for your running form. We spoke last month about how your foot acts as a lever when running. This month we're going to discuss stride length.

TIP #4: Stride Length.
While talking about training with so many runners over the years, I've noticed that they often wonder about improving their race times by attempting to lengthen their stride.

It is logical to conclude that the longer a runner can stride, the more ground he/she will cover with each step, and the faster he/she will run-if the turnover rate of the legs remains the same. But that's a big "if".

While lengthening the stride can be desirable, the runner must do so without over striding. When we over stride, the front foot acts like a brake, resisting our forward momentum and actually slowing us down. Not to mention the increased risk of injury from over striding.

Effective lengthening of the stride does not occur by reaching out farther with the lead foot. To be efficient, the foot must land under the body not out in front of it. So, how does one go about lengthening one's stride?

Training. As you train more, you will become a stronger and fitter runner; you will build lower leg muscles that allow you to push off more strongly from your trail foot. In other words, your stride will lengthen as you develop the strength to push off from your back foot with greater force, rather than reaching out in front of you with your lead foot.

This relates perfectly to last month's form tip that discussed using your ankles and feet more effectively to push off stronger with each step. The more you practice this aspect of your form, the more those lower leg muscles will develop and your stride will lengthen as you train steadily over a long period of time.

Like many things in life, there are no shortcuts. You've got to put in the time and the training if you want to improve.

Next month: Breathing to Control/Monitor Your Pace

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
8/1/05 Mon-Sat	Sonki Fitness Boot Camp - "Stronger, faster, leaner...for life!"TMAug 1 - Sep 3	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
8/6/05 Saturday 7:30 am	11th Annual Pride of the Valley 5K Run, Fun Walk,High School 5K Roadrace & Little Tike Trot (Tike Trot/7:30am, 5K/8am)	Community Center 626/813-5245 ext. 317 Mmoreno@baldwinpark.com	Morgan Park, Esther Snyder Community Center, 4100 Baldwin Park Blvd., Baldwin Park, CA 91706	Flat, fast course, USATF sanctioned w/cash prizes to overall 1st M/F 5K finisher. Awards to top 3/each age div., top 3 HS grade levels, overall top 3 M/F HS teams. 1st place Tike Trot-$25 gift cert. Grand Prize Drawing & much more!Enty form (pdf)
8/6/05 Saturday 8:30 am	THE HILLS ARE ALIVE 10K/5K RUN-5K WALK	Andy Clark 310/377-1577 andyc@rhe.org	Ernie Howlett Park, 25851 Hawthorne Blvd. in Rolling Hills Estates, CA (start & finish)	Takes place on soft-packed equestrian trails throughout scenic Rolling Hills Estates on the beautiful Palos Verdes Peninsula. Sign up on race day or register online. details
8/6/05 Saturday 7:00 am	The Spirit of LA 5K Run	www.theWCcompany.com wayne@theWCcompany.com	Los Angeles High School	Benefiting LAHS XC and Track Teams
8/6/05 Saturday 8:00 am	Official "Get Fit" Training for the OC Marathon begins with Bill Rodgers Appearances	OC Marathon 949/222-3327 ning@ocmarathon.com	Corona del Mar High School (Meeting on the track)2101 E. Bluff, Newport Beach, California	9:30 am ­ “ROCK” Kids Run with running legend Bill Rodgers. 3pm ­ Bill Rodger’s Book Signing Event at Snails Pace Running Store ­ Fountain Valley, 8780 Warner Ave., Fountain Valley, CA 92708, 714/842-2337 - Sunday, 8/7/05 1pm -Book Signing atNew Balance Store ­ South Coast Plaza 3333 S. Bear St. Costa Mesa, CA714/434-9405 ocmarathon.com
8/7/05 Sunday 7:00 am	Snow Valley 4 mile Trail Run	Mountain Multisport 909/867-9058 mountainmultisport@yahoo.com	Snow Valley, Southern California	This will a tough 4 mile trail run, a great challenge.Its held in conjunction with the Snow Valley Off-Road Triathlon mountainmultisport.com
8/13/05 Saturday 8:00am	Run Through the Pines 5K/10K Run, Racewalk or Funwalk	Prime Time, PO Box 1009 Twin Peaks, CA 92391 909-337-3509	Paved Highway around Lake Gregory, closed to traffic,slight up and down inclines with scenic mountain and lake views. Elevation 4,720ft	Awards 5-deep, Free Pancake Breakfast/participants (others $4 for adults $2 for children), Fresh cool Mountain air, Water station every Mi., computerized race results by Prime Time, Pre/Post Race stretches, post race refreshments and Race T-shirt. Online registration at www.active.com
8/14/05 Sunday 8:00 am	The 26th Annual Samurai 5K Run and Fun Walk	Eduardo Higuchi 213/500-5645 www.niseiweek.org jaoptimist.org edu@earthlink.net	Little Tokyo, Los Angeles	This event is held in association with the 65th Annual Nisei Week Japanese Festival. Proceeds benefit the Japanese American Optimist Club youth projects. Online registration at www.active.com www.niseiweek.org
8/18/05 Thursday 4:30 pm	20th Annual Sunset in the Park 2.8 & 4.8 Mile cross country footraces with High School Age, 2.8 mile Team Challenge.	The Finish Line Int'l. Oscar Rosales 714/841-5417	Central Park west, Huntington Beach, CA. Located between Goldenwest & Edwards, Ellis & Slater Sts. See Thomas Bros. OC Map, Pg.857, G3.	All distances to USATF standards & sanctioned, fully conned/monitored. Proceeds benefit Orange County Youth Associations. Website: www.nealand.com/finishline
8/19/05 Friday 8:00 pm	2nd Annual Full Moon 5K Run	Frank Sheckler/Yucca Valley Community Services Dept. 760/369-7211 fsheckler@yucca-valley.org	Machris Park 59100 Santa Barbara Drive, Yucca Valley CA 92284	Adults: $20 w/shirt;$15 w/o. Children & Seniors (60+): $18 w/shirt; $13 w/o. Please add $2 per registration after Aug. 16.
8/20/05 Saturday 9:00 am	Salvation Army 5K Trail Run, 5K Fun Walk & 2 Mile Walk	W2 Promotions 310/828-4123 W2promo@aol.com	Start and finish at the Salvation Army Youth Camp w/course through the beautiful Santa Monica Mtns.	Runners and walkers do one mile of hills then a fast flat 2.1 miles to the finish. The course takes runners and walkers along dirt fire trails surrounded by oak trees and beautiful scenery. www.w2promo.com
8/20/05 Saturday 7:00 am	The City of Huntington Beach & Rainbow Disposal present the 51st Annual Distance Derby 10 Mi Run, 5 Mi Run/Walk, & Surf Kids Fun Run10Mi/7am/5Mi/8:30am/Fun Run/10am)	City of Huntington Beach Comm.Services Dept. 714/375-8490 jlaudenback@surfcity-hb.org	Start/Finish:Huntington Beach Pier Plaza Amphitheater at Main Street and Pacific Coast Highway.	Very scenic, flat oceanfront course. Orange County's longest running road race event.Proceeds benefit Project Self-Sufficiency, a program to assist single parents and their children. Register online at www.active.com details
8/21/05 Sunday 8:00 am	Inaugural 5k Run benefiting C Different Foundation for Blind Athletes	Luis Canales Luis@Genericevents.com	Veterans Campus West Los Angeles, 11301 Wilshire Blvd. Los Angeles, CA	The C Different Foundation was established to promote the participation of blind and visually impaired athletes in competitive sports.
8/27/05 Saturday 8:00 am	Jet to Jetty 10K and 5K Run and Walk	W2 Promotions 310/828-4123 w2promo@aol.com	Westchester Parkway, Westchester, CA (just north of LAX)	USATF certified, fast, scenic course. Prizes, T-shirt, Fun! Benefits Airport Marina Counseling Service. Register online at: www.w2promotions.com
8/28/05 Sunday 8:00 am	Stride For Knowledge-Funds For College 3 Mile Race	Rita Hogan 951/533-4294 Stryldy@aol.com	Mt. Sac Cross Country course in the City of Walnut, CA	Men's Race starts at 8 am, Women's race at 8:30 am,and Kids 1 Mile Fun Run at 9am. Website: www.scrrofwalnut.com
8/28/05 Sunday 8:00 am	CCFA Heel to Heal 5K Walk/Run	Debby DuBose laheeltoheal@ccfa.org	UCLA Campus, Drake Track & Field Stadium	To receive your official Heel to Heal T-shirt, simply raise a minimum of $125 in sponsorship support.For more details visit us at: www.heeltoheal.org

Date	Event / Distance	Contact	Location	Misc
9/5/05 Monday 8:00 am	Rancho Santa Margarita"Healthy Community Expo 5K Fun Run/Walk"	RSM Community Services Dept. 949/635-1800 x401 jrussi@cityofrsm.org	City of Rancho Santa Margarita Civic Plaza, 22112 El Paseo, Rancho Santa Margarita.	This Labor Day 5K is through the lovely neighborhoods of Rancho Santa Margarita.The Healthy Community Expo festivities will last until 12:00 p.m. Website: www.cityofrsm.org
9/10/05 Saturday 8:00 am	22nd Annual 5k/10k Menudo Run and Fun Walk	Michael Santos www.csla116@aol.com	Legg Lake Park/Whittier Narrow Park-South El Monte South of 60 Freeway	Proceeds benefit scholarships. All paid participants receive a bowl of menudo.Raffle prizes.A scenic race course around the lake flat and fast.
9/11/05 Sunday 8:00 am	7th Annual 3K/5K Run/Walk for Awareness - Ovarian Cancer	818/985-0288 800/500-1877 OvarianCA@aol.com	4024 Redford Ave. Studio City, CBS Studio Center	Run or walk past famous movie sets & television shows. Vendor Expo with food, drink & more. Website:www.ovarianCancerCalifornia.com OvarianCancerCalifornia.com
9/12/05 Mon-Sat	Sonki Fitness Boot Camp - "Stronger, faster, leaner...for life!"TMSep 12 - Oct 15	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
9/17/05 Saturday 8:00 am	16th Annual Loop the Lake 15K Around Lake Arrowhead & 5K Run into the Forest	Prime Time Box 1009 Twin Peaks, CA 92391 909-337-3509	15K scenic Lake run around Lake Arrowhead on paved Hwy. with moderate up and down inclines, 5K paved Hwy. "into the Forest"Elevation 5,120 feet.Start for both races at Lake Arrowhead Village.	Scenic lake run at 5120 ft. elev. on paved Hwy. w/moderate inclines. Fee includes: t-shirt & pancake breakfast. Medals 3-deep-all ages welcome. Call for directions. Proceeds to non-profit Fire Prevention Education Program. Online Reg @ www.active.com
9/18/05 Sunday	25th Annual Orange County Heart Walk - Competitive 5K Run, Kids Fun Run and a 5K Walk	949/856-3555 www.ocheartwalk.org ocheartwalk@heart.org	Irvine Spectrum Center	Join thousands to celebrate the 25th Anniversary of the Orange County Heart Walk. Event features a great Festival Area with free health screenings, entertainment, food, Kids Zone, Women’s Pavilion, Survivor Café and products and demonstrations from dozens of local businesses. www.ocheartwalk.org
9/18/05 Sunday 7:30 am	The 5th Annual Arden Energy Challenge 5K & 10K Run/Walk and 5K Dog Walk	562/728-8829 ardenenergyrun.com info@ardenenergyrun.com	The race starts, weaves through, and ends at the spectacular Howard Hughes Center complex in West LA.	Participants receive: T-Shirt, Free Pancake Breakfast, Chip Timing, On Course & Post-Race Entertainment, Finish Line Festival, Race Goodie Bags & FREE Parking. Benefits the Westchester & Westside Family YMCA, the spcaLA & Children Uniting Nations. www.ardenenergyrun.com
9/18/05 Sunday 9:00 am	4th Annual Kickin' Cancer 5K Walk/Run & Women's Healthcare Expo with Kiddie-K at 10am	323/654-9049 Tim@lcfocr.org.	Brentwood, 11640 San Vicente Blvd. Los Angeles , CA	A day for the entire family to enjoy while heightening awareness of women’s healthcare issues and raising funds for the early detection and prevention of women’s cancers. Website: www.kickincancer.com
9/24/05 Saturday 8:00 am	Hesperia Days 5k Race/Walk/Inline/Stroller	Tina Fuoco, Sports Specialist-760-244-1007 sports@hesperiaparks.com	Hesperia, CA	Take a 5k run down Main St. Hesperia.Perfect family event.
9/24/05 Saturday 8:30 am	"Run/Walk for Fitness" 7th Annual 5K Run/Walk & Health Expo for Girls At-Risk	LA County Commission For Women 213/974-1455 or Reiko Duba 661/265-6593 RDuba@aol.com	Rose Bowl, Pasadena, CA	Cash Prizes to top 3 M & W overall, Drawing for 2 Korean Air tickets, live entertainment & refreshments. Online reg. at www.active.com
9/24/05 Saturday 8:30 am	The Los Angeles Walk From Obesity	Maria Harrison 323/442-5811 mharrison@surgery.usc.edu	Bellenson Park - Lake Balboa, Pavillion #3 (6300 Balboa Blvd. in Van Nuys, CA	Fundraising event designed to reduce disability, death & discrimination of people who are obese by educating the public & healthcare professionals about effective treatments. walkfromobesity.com
9/24/05 Saturday 6:00 pm	3rd Annual Nike Run Hit Wonder 5K /10K	1-877-4RUN-HIT Nikerunhitwonder.com	Los Angeles Coliseum	USATF certified course with post event live concert, food & drink. Approx. 6 bands located at different points along the course; runners get a Nike Dri-Fit T-shirt. Nikerunhitwonder.com
9/24/05 Saturday	Long Beach Walk From Obesity	Amelia Barcenas 562-602-1012 ameliabarcenas@aol.com	Long Beach, CA	Fundraising event designed to reduce disability, death & discrimination of people who are obese by educating the public & healthcare professionals about effective treatments. walkfromobesity.com
9/25/05 Sunday 7:30 am	Orange County Race For The Cure 5K Run/Walk	Kathy Kinane 760/434-7706 info@kinaneevents.com	Fashion Island, Newport Beach	Orange County's largest 5K and Expo. $5,000 prize purse for elite women runners. 7:30 AM Women's Run; 9:25 AM Coed Run/Walk www.kinaneevents.com
9/25/05 Sunday 11:00 am	10th Anniversary PartnershipWalk5K Run or Walk. Free registration, parking and lunch.Help children and their communities around the world.	310/202-9430 1-888/AKF-WALK info@partnershipwalkla.org	5K Walk or RunRose Bowl, Site H, Pasadena	A FREE Fun Event to raise awareness of Global Poverty solutions for children and their communities www.partnershipwalkla.org

The answer is Jim Spivey in 1991!
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