Injury Prevention for Runners: Applied Kinesiology

Marc B

I have been a Chiropractor/Applied Kinesiologist for more than 23 years. Having had many of the same injuries that I treat, I know all too well what it takes to prevent and heal these injuries.  My goal is to make stronger faster and more efficient runners out of the people I treat.

Applied Kinesiology (AK) is a system that evaluates structural, chemical and mental aspects of health using manual muscle testing combined with other standard methods of diagnosis. AK, a non-invasive system of evaluating body function that is unique in the healing arts, has become a dynamic movement in health care in its relatively short existence.

The combined terms “applied” and “kinesiology” describe the basis of this system, which is the use of manual muscle testing to evaluate body function through the dynamics of the musculoskeletal system. Treatments may involve specific joint manipulation or mobilization, various myofascial therapies, cranial techniques, meridian and acupuncture skills, clinical nutrition, dietary management, counseling skills, evaluating environmental irritants and various reflex procedures.

Triad Of Health

The triad of health lists the three basic causes of health problems.  They are structural, chemical, and mental, with structure as the base of the triad. Literally, all health problems, whether functional or pathological, are involved with one part or all parts of the triad. This is not new to chiropractics, as its founder, D.D. Palmer states in his text, The Science, Art, and Philosophy of Chiropractic, “the determining causes of disease are traumatism, poison and autosuggestion.” AK enables the doctor to evaluate the triad’s functional balance and to direct therapy toward the imbalanced side or sides.

The physician who is aware of the triad of health, and evaluates every patient for all three sides, increases his ability to find the basic underlying cause of a patient´s health problem. AK skills are developed and approved by the International College of Applied Kinesiology Board of Standards.

These skills are refined from many disciplines including Chiropractic, Osteopathy, Medicine, Dentistry, Acupuncture, Biochemistry, Psychology, Homeopathy, and Naturopathy etc.  Members of these professions share knowledge through the publications and conferences of the International College of Applied Kinesiology.

Applied Kinesiology is especially good for athletes, particularly endurance athletes, in that it finds muscular imbalances in the body so that they can be located and corrected before an injury occurs.  AK will correct the problem and will prevent the muscular imbalances that can cause injuries to the muscles and to the joints that they move.

Plantar Fasciitis

Signs and Symptoms

Severe pain or ache around the heel bone on the bottom of the foot.

Description

Plantar fasciitis, which may lead to formation of a heel spur, is a painful foot condition. It is often caused by overuse of the thick band of tissue (plantar fascia) at the bottom of the foot as a result of increases in exercise, weight gain, or other factors.  

Causes

Over pronation is a major cause.

Standard Treatment

Orthotics, cortisone injections.

Applied Kinesiology Approach

The muscles that support the foot and ankle are evaluated to find the ones that are malfunctioning. These are corrected and then the alignment of the foot bones is corrected. The attention is then shifted to the localized structures that are injured and failing to support the foot joints properly. These can include specialized treatments for ligaments, muscles, skin and joints. This is followed by an analysis of how the person walks or runs. 

Depending on the foot ankle complex, orthotics may be needed to support the foot properly. Finally, attention is directed to corrective procedures that can help stabilize and strengthen the structures to help prevent future injuries. Nutritional therapies aimed at increasing factors that would speed healing and reduce any inflammation are considered.

Other lifestyle modifications are used to prevent or minimize exacerbating the condition. A specific program for your needs is created.

Achilles Tendonitis

Signs or Symptoms

Pain in the Achilles tendon with up and down movement of the foot at the ankle.

Description

Inflammation of the tendon that connects calf muscles at the back of the lower leg to the heel bone. This causes restriction of motion and pain, ache and tenderness when walking or even touching the tendon.

Causes

Over utilization, such as too much running, especially hills. Trauma, such as a kick to the tendon, is another common cause. Shoe pressure can aggravate the tendon. The most common cause is an over contraction of the calf muscles that attach to the tendon.

Standard Treatment

Heel lifts to reduce the pressure, stretching exercises and anti-inflammatory medications.

AK Approach

Muscle balance is the goal of the treatment. In this condition, abnormal stresses are applied to the tendon causing the tendonitis. To treat this condition, proper muscle function must be returned. This can involve many different muscle therapies ranging from massage to changing the way you walk and run to strengthening your calf muscles. Other lifestyle modifications are used to prevent or minimize exacerbating the condition. A specific program for your needs is created.

Pronation - Dropped Arch

Signs and Symptoms

Pain or chronic ache in the ankle. Instability when walking. Frequent ankle sprains.

Description

Over-pronation is a common biomechanical problem that occurs in the walking process when your arch collapses on weight bearing, as weight is transferred from the heel to the forefoot and the foot rolls inwards. When a foot over-pronates during running, the lower leg, knee and thigh rotate internally to excess, which stresses the muscles, tendons and ligaments of the foot, and of the lower leg including the shin and knee as the limb rotates in too far. This may lead to a number of injuries including plantar fasciitis, shin splints, Achilles tendonitis, and other ailments.

Causes

Obesity, pregnancy or repetitive pounding on a hard surface can weaken the arch leading to dropping of the arch.

Standard Treatment

Orthotics are fitted to correct the dropping of the arch.

AK Approach

The muscles of the foot and ankle are evaluated for proper function. Corrections are aimed at normalizing the muscle functioning of the foot. Therapy is then aimed at strengthening the ligaments, tendons and muscles of the foot and the need for orthotic support. Nutritional therapies aimed at increasing factors that would lead to relaxing the muscles and reducing any inflammation is considered.

Other lifestyle modifications are used to prevent or minimize exacerbating the condition. A specific program for your needs is created.

Shin Splints

Signs or Symptoms

Severe pain over the front of the tibia, lower leg bone, after running or walking.

Lower Leg Muscles

Description

Inflammation of the muscles and tendons along the shinbone.

Causes

Improper walking or running style, or intensified training (e.g., an increase in downhill running).

Standard Treatment

Anti-inflammatory medications, rest.

AK Approach

An evaluation of the gait, style of walking or running is done. First, therapy is aimed at reducing the tightness and trigger points in the muscles involved. Then the question becomes why or what caused the tissue to become inflamed? Testing of the major muscles used for walking and running are performed to make sure that there is not an imbalance that would lead to faulty foot gait mechanics. These are corrected and therapeutic exercises are prescribed. The foot and ankle are then examined for the need of an orthotic foot support. Nutritional therapies aimed at increasing factors that would lead to relaxing the muscles and reducing any inflammation is considered.

Other lifestyle modifications are used to prevent or minimize exacerbating the condition. A specific program for your needs is created.  

Articular Cartilage and Runner's Knee

Description
Chondromalacia patella, or patellofemoral pain syndrome (PFPS) indicates that there are pathologic signs in the articular cartilage. The pain in PFPS is associated with increased pressure caused by abnormal patellar tracking of the patella on the femoral Condyles.

PFPS is the most common cause of runner's knee. It may emerge when runners increase mileage, and may result from over-stretched tendons, direct trauma to the knee, misalignment, muscle imbalance, problems with the feet, and weak quads.

Standard treatment

Anti-inflammatories, cortisone, stretching,

AK Approach

Testing is done to determine muscle imbalances around the knee. Excessive stress can also come from imbalances in the foot and ankle and in the pelvis. Specific muscle therapies are used to normalize the muscle actions around the knee and especially the patella (kneecap). Nutritional therapies aimed at decreasing inflammation are utilized

Following the assessment, a rehabilitative program to develop equal muscle strength reinforced with a nutritional program to maximize muscle and cartilage regeneration are used. Other lifestyle modifications are used to prevent or minimize exacerbating the condition. A specific program for your needs is created

ITB Syndrome 

Description
Iliotibial band (ITB) friction syndrome is an overuse injury that may impact long distance runners. With knee flexion and extension, the iliotibial band glides over the lateral epicondyle of the femur. The condition is characterized by pain over the lateral epicondyle. The condition may develop in novice runners with bowed legs, hyper-pronated feet, or other mechanical imbalances in the body. Worn out running shoes may also be causative. The TFL (tensor fascia latae) and the gluteus maximus may tighten the ilio tibial band. With ITB syndrome there often appears to be weakness in the gluteal and hip muscles. Over pronating or supinating can cause pressure on the IT band.

Standard treatment

Ice, stretching, anti-inflammatory medications and possibly cortisone injections and surgery.

AK Approach

If ITB is over-contracting, the muscle imbalances and structural problems that are causing this must be normalized. The muscles that support the pelvis are evaluated to find the ones that are malfunctioning. These are corrected and then the alignment of the pelvic bones is corrected. The attention is then shifted to the localized structures that are injured and failing to support the pelvic joints properly. These can include specialized treatments for ligaments, muscles, skin and joints. Since factors originating as far away as the foot and ankle can cause torsion that adversely affects the ITB, the examination must include these areas and corrective procedures done to normalize any abnormal torsion in the lower extremity. This is followed by an analysis of how the person walks, moves and their occupational positions. Nutritional therapies aimed at increasing factors that would speed healing and reduce any inflammation are considered.

Blogmaster's Note: Marc graciously hosted an NY Flyers Health Clinic on Applied Kinesiology that included hands on strength analyses. For a free examination for Flyers, and Flyer friends and family members, or for more information about Marc's practice, please go to his website by clicking HERE. 

-Marc B

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Nutrition for Runners: Bust the Myths

Dorian R

Runners often ask me what they can eat to gain more energy and run faster.  My answer is always the same. Start with the basics by eating whole foods and minimizing (or eliminating) processed foods.  That is the basis of a healthy body, and a healthy body is the basis of a good runner. 

So what exactly does eating whole foods mean and how do you incorporate that into your diet?

Read these simple tips below and eat your way to health and better running!

Defining Energy Providing Whole Foods                                                                                        

What are they and how to incorporate into your diet.                                                                                             

- Fruits       

- Veggies    

- Whole Grains       

- Lean Proteins (meat, poultry, fish)      

- Nuts                

-  Seeds                 

- Legumes             

Avoid chemicals, pesticides, antibiotics – buy ORGANIC     

- Eat whole wheat, spelt or brown rice pasta instead of regular pasta    

- Eat whole grain bread instead of a bagel                                  

- Eat brown rice instead of white rice                                  

- Eat oatmeal instead of boxed cereal                               

- Eat more fish, nuts, eggs, legumes and other sources of protein (such as quinoa) instead of mainly animal proteins

Defining Energy Zapping, Non-Nutrition Providing Foods                                                                                                 

- Processed foods – anything that comes in a package, can, bottled, frozen, basically from a factory instead of the land 

- Processed sugar and flour - cake, candy, cookies, ice-cream, white bread, white rice, pasta, boxed cereal, soda, coffee, juices, alcohol, etc.     

- Foods you might not realize are processed; energy bars, energy drinks, soups, tomato sauce, salad dressings, “healthy” frozen meals, even fresh products like humus can be processed. Be sure to choose foods with the least amount of ingredients, additives and preservatives.   

- Can’t pronounce the word, or it has too many consonants, it’s probably not worth ingesting. 

Chew             

- Chew your food thoroughly to help start digestion.             

- Chewing allows the body to use less energy and helps digestion and absorption of food into the body   

- Not chewing requires the body to use a lot of energy, which means less energy for running!         

Hydration      

- Drink half your body weight in water each day, and more during training

- Replace lost electrolytes with lemon and sea salt in water instead of Gatorade   

- Other good choices are Nuun, Endurolyte (salt tablets), or even a packet of salt while on the run, coconut water, pure maple water                  

*Coffee, tea and juice do not count as hydration, and most juices unless homemade are mostly sugar 

- avoid store bought juice (unless fresh with pulp)

Sleep and Rest

- Both are as important as getting your miles in                 

- 7-9 hours of sleep is each night is recommended to be your best all the time      

- Long runs, high intensity training and too much alcohol usually require more sleep     

- Lack of sleep causes poor performance in daily life and running  

                       

Bust the Myth -- What’s Right, What’s Wrong

Carbs 

Your body needs carbs to produce energy. There are good carbs and bad carbs.  Stay way from bad carbs.

Good Carbs 

-       vegetables

-       fruit

-       plant based foods

-       whole grains

Bad Carbs

-       sugar, high fructose corn syrup, foods with sugar in them

-       white bread, white flour, pasta, white rice

-       cookies, cake, candy, etc.

-       fried foods

Fats 

Needed for many body processes, protects organs, keeps body warm, helps absorb nutrients, helps hormone production.

Good Fats 

-      extra virgin olive oil - not good for cooking at high heat

-       canola oil – good for cooking at high heat

-       pure plant based oil (ex. – pumpkin seed oil)

-       omega 3s – found in fatty fish, flax seeds, chia seeds, walnuts

-       nuts, nut butters

-       avocado

-       olives

-       sunflower, sesame and pumpkin seeds

Bad Fats

-       soybean, palm, and vegetable oils

-       high fat cuts of meat – beef, lamb, pork

-       chicken skin

-       ice cream, cheese, butter

-       fried foods

-       packaged snack foods

-       trans fats – commercially baked products

Fat free and “lite foods” – bad for you

-       when good fats are removed, sugar is added 

-       product may be lower in fat but higher in sugar and or salt

-       fats keep you fuller longer
-       sugar is empty calories and sends a signal to your brain to want more
-     often synthetic sugar (artificial sweeteners) is added which is also poison

Calories in – calories out 

It’s not about calories....

Example: 350 calories of Oreos as compared to 350 calories of kale or fresh raw nuts. Do they have the same affect in your body?  Do you feel better eating nuts or veggies, or eating cookies?  Make sense?

Foods for High-Energy Snacking     

Here are some very healthy alternatives that will rev you up with energy!  
•     Dates

•     Bananas

•     Raisins

•     Almonds

•     Nuts (preferably raw, or dry roasted)

•     Seeds (preferably raw or dry roasted)

•     Dark chocolate (72% cacao and higher)

•     Fruit

•     Dried fruit - dates, figs, prunes, apricots

•     Fresh juice (with pulp and skin included)

•     Greek yogurt - plain

•     Natural nut butters (cashew, peanut, almond, walnut)

•     Spelt or whole wheat pretzels
Recommended energy bars - Raw Crunch Bars, Lara Bars, Kit's Organic bar                         

EASY ENERGY BITES

Recipe by Brendan Brazier - from his book THRIVE -The Vegan Nutrition Guide to Optimal Performance in Sports and Life

These are the ultimate for quick energy.

-5 dates   

-2 tbsp coconut oil

-2 tsp lemon zest

-1 tsp lemon juice

-Sea salt to taste

Optional – add 1 tsp carob powder or cacao nibs for diff flavor and a little extra energy.

In a food processor combine all ingredients.  Process until Smooth.

Form mixture into a ½ inch think rectangle.  Cut into bite size pieces.

Individually wrap in cellophane and store in the fridge or freezer.

Will keep well in freezer for up to 3 months, and for up to 2 weeks in the fridge

Makes approximately 8 ½ ounce size bars. 
-Dorian R
Blogmaster's Note: Dorian is a Holistic Health Counselor and one of the first 50 members to join the NY Flyers 25 years ago.  After a hiaitus, she's back with the Club!  Dorian kindly presented a Health and Wellness Clinic on Nutrition for the Flyers at one in a series of health and wellness clinics organized by Flyers President Alan G, and you can learn more about Dorian and her services by clicking HERE to visit her website.  -Dave K, NY Flyers Blogmaster

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Behind the Scenes: Oh Captain! My Captain!

Dave K

Most Flyers may know, or maybe most don't, that there are Flyer Team Captains for each male and female age group.

And let it be known that our Team Captains are quite a salty and intrepid cast of characters.

Bringing to mind this fine rhyme by the acclaimed long distance runner and part-time poet Walt Whitman (marathon PR of 2:24:14):


O Captain! my Captain! our fearful trip is done,

The ship has weather’d every rack, the prize we sought is won,

The port is near, the bells I hear, the people all exulting,

While follow eyes the steady keel, the vessel grim and daring;

                         But O heart! heart! heart!

                            O the bleeding drops of red,

                               Where on the deck my Captain lies,

                                  Fallen cold and dead. 

There's much we all get, or can get, from being Flyers. And, there also are at least as many opportunities to give back to the Club. And as Flyers Team Captains, we get to help members to both give and get all that they want (within reason :) ) by helping our age group runners to be informed and active participants of the Flyers.

Here's a behind-the-scenes look at what your Team Captains try to do for you.

WHO ARE THE CAPTAINS?

For those who may not know who's your Team Captain, and to give all the Flyers Captains a shout-out, they are listed here (you can click on the name to email your Team Captain):

Jena T - Open Women (ages 20-29), Dermot H - Open Men (ages 20-29), Chris B - Sub-Master Men (ages 30-39, Elle G - Sub-Master Women (ages 30-39), Sarah D - Master Women (ages 40-49), Dave K - Veteran Men (ages 50-59), Francine A - Veteran Women (ages 50-59) and Senior Veteran Women (ages 60+), and Tom M - Senior Veteran Men (60+).

WHAT DO CAPTAINS DO?

We do lots of stuff.  Here's some of what we do:

• Announce upcoming races and social events
• Encourage Flyers to Run Points Races
• Acknowledge achievements in our e-blasts including by giving shout-outs for race results 
• Serve on the Awards Committee to decide the award categories and select the recipients of the awards presented at the annual Flyers Awards Gala
• Promote team spirit by encouraging involvement in the club
• Invite questions from our team members.
• Welcome new members
• Etc.

WHY WE CAPTAIN?

An extensive, statistically significant and highly costly survey recently was undertaken by an anonymous patron of the Flyers to determine why, exactly, are Flyers not only willing, but enjoying and, yes, reveling in their roles as captains. Here are some insights as told by the captains themselves.

Jena T: I want to create a sense of community among the people in my age group to promote the Flyers and let everyone know about what's happening. And I was inspired by Francine A who sends twice-weekly emails to the Tuesday/Thursday 6AM running group, which had made me feel as if I was truly part of that early morning running community -- so as a Team Captain, I want to do the same for the people in my Flyers subgroup.

Elle G: I wanted to be the captain of my group this year to do service for my club that had been so good to me over the last 5 years, and to try and drum up excitement within my age group.  I'm always talking to people about our club and have gotten several people to join so I wanted to walk the walk!

Francine A:  The Flyer women over 50 are an extraordinary group of women. As Team Captain, I try to stay apprised of everyone's achievements and challenges, and communicate each woman's news to the rest of the group. We all inspire and support one another. You will never find a more talented group of athletes or a nicer group of friends.

Chris B: I serve as a Captain in order to keep members informed of all the club happenings and achievements of our club members.  

Tom M:  I like being a Team Captain because it helps me stay connected with members in my own age group. Sometimes it seems like the Flyers are a really big club, and it’s hard to get to know everyone, but my team is fewer than 40 guys, so I try to pay special attention to them. By the way, I reject the team name, Senior Veterans. I prefer Super Veterans!

Dermot H:  I was looking to partake a bit more within the Flyers, though I was only joined in a few short-lived months.

Sarah D: I think the team competition aspect of the New York Flyers is important and competitive runners should be encouraged/recognized. I am inspired by tracking the performances of my age-group peers.

Dave K:  It makes me feel good to give back to the Club. I enjoy welcoming new members and providing information and encouragement that may help Flyers to become more informed about the many activities, services and other opportunities available to all of us. When there are new members of the Veteran group, I like to email them directly, ask them why they joined the Flyers, and see if/how I can be of help to them. I aim to promote team spirit and to help members become more active and involved in the Club.

Serving as a Flyer Team Captain is rewarding, and we all do our best to serve an important role within the Flyers, including as liaisons to new members. I think most Flyers would agree that it can feel a little overwhelming for newer members who are looking to make friends, find running partners, and to otherwise get involved and feel a part of the club. It was that way for me when I first joined the Flyers. This may be true for not so new members, too.

Flyers shouldn't hesitate to contact their Team Captain if there's anything we might do for you. All Flyers who want to become more involved in the club, and to enjoy all that the Flyers have to offer, should please take the initiative to get involved, or to ask their Captain for ideas on how to get involved, rather than waiting to be asked. And as Flyer Team Captains, we encourage our team members to contact us directly with any questions and to let us know how we may be of help.

We may not be very visible, working largely Behind the Scenes, but your Team Captains enjoy what we do and believe that we help make a difference.

-Dave K

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Behind the Scenes: Representing the Flyers on NYRR Club Council

Vicky T

Over the years I’ve encountered a number of folks who ask me if I’m a part of the running club in the city because they just joined NYRR. I proudly reply, “Well actually, I am a member of the New York Flyers since NYRR is not technically a club.” As I’m looked at quizzically, I go on to explain that NYRR is an umbrella organization for a number of clubs that compete against each other throughout the year as well as work together to enhance the local running experience. And here’s where the NYRR club council comes in.

I’ve been one of the NY Flyers representatives to NYRR club council for the past dozen years and have learned a great deal about the workings of the NYRR club council along the way. The NYRR Club Council meets bimonthly and has ad hoc meetings as well as occasional conference calls. It is comprised of representatives from each of the clubs that are officially registered under the NYRR.

Although there are seemingly hundreds of team affiliations that you can assign yourself to upon registration for an NYRR race, there are only approximately 40-50 that I would consider ‘active’ Club Council members. Co-ed clubs are asked to send one female and one male representative. The Club Council meeting is coordinated by NYRR staff, and generally begins with comments from NYRR Executive Director Mary Wittenberg. An agenda is distributed prior to the meeting and agenda items are solicited in advance with minutes provided after the meeting.

The NYRR Club Council serves two main functions.

1. The first is to serve as the vehicle for communication about all NYRR activities, races, events, etc between the NYRR and the clubs. Club Council representatives are asked to weigh in on certain initiatives and give feedback on races. In addition, if there is emergent information about a race that needs to get out to the clubs, the representatives will be contacted and asked to get the information out to their constituents.
2. The second function is to help coordinate the club points race series. This entails the selection of the club points races, formation of the rules around scoring in such races, and feedback on club night awards. The majority of Club Council representatives are frequent scorers for the club points race series.

I truly look forward to attending the Club Council meetings. It’s an opportunity to talk with other team reps to hear what their teams are up to and of course engage in a bit of healthy competition (aka - trash talk).

We’re all there for the same purpose though – to promote, improve and develop a sport that we all love.

Your Current Club council representatives also include Eduardo F and Deb M. Please check out the latest club council meeting minutes (need to used your NY Flyers password). If you are interested in attending a meeting, feel free to contact me.

-Vicky T.

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Flyers Flashback Friday: Flyers Ring in the New Year -- 1996

Blogmaster's Note:  This year is the Flyer's 25th Anniversary as a running club in NYC.  In honoring our long history, this is the next in a series of posts featuring excerpts from Flyers newsletters dating back to 1992.  For prior posts under this category, please click HERE.

The article first appeared in the Flyers newsletter that was published in January of 1996.  It was written by that year's Secretary, Heidi C, who remains a Flyer today and includes some other familiar names of current Flyers plus some former Flyers from days gone by.  Heidi's piece gives a warm sense of the camaraderies and team spirit within the club from nearly 20 years ago. It's only a little bit creepy that Heidi looks exactly the same today as she did back then :)

To read the entire newsletter from which this article appeared, you'll need your Flyers password when you click HERE. -Dave K, NY Flyers Blogmaster

Flyers Ring in New Year

By Heidi C - January 1996

Heidi C

Happy New Year!!!! After a frenzied holiday season (which included some great marathon race performances), the Flyers got together in their usual enthusiastic form to get the new year off to a running start.  Joined by thousands of local and imported runners, we celebrated the traditional NYRRC Midnight Run.

What was different about this year was the focus of the enthusiasm.  This year, we didn't say, "we should have made a group costume." This year, thanks to Tim Decker's hard work and ingenuity, we HAD a group costume.

Tim, along with partners in aviation Lauren Kearney, Donald Swinten, Nick Pisculli and Lisa Hamm, masterminded the very attention-getting "Frequent Flyer" 20-copilot, walked-over-from-the east-side, airplane costume. Although I admit my confidence was not great when Tim called me on Saturday asking to borrow power tools, my skepticism was ended when I saw the magnificent creation.  


OK, some said it looked like a giant condom, but personally I think that was Tim's subliminal message of "safe running" which cannot be stressed enough, especially on New Year's Eve. OK.

It arrived after the costume judging, so we never knew its true merit.  It brought the team together, as in a unique way, and we were all proud to be part of the festivities. Thanks Tim!

Of course, non of the merrymaking would have been quite so convenient without the gracious use of Kent Smith's home. In the really wee hours, Kent was even overheard agreeing to host next year's party, and as you attorneys know, we can hold you to a verbal agreement!!!

Many Flyers are still sounding off about the marathon, and deservedly so, it's a fantastic accomplishment! Ben Seiver sent me a manuscript of his marathon experiences worthy of the New Yorker, of which I am including some relevant segments. Richard Garland puts Amby Burfoot to shame with his analysis of some of his own marathon training, also included in this issue. And Thomas Zweifel shared his "secret" training tips on how he improved from 3:22 to 3:00 in one short year. So, think Boston.  Happy 1996, and read on!!!!

-Heidi C.

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