베가스 정보--토요일 저녁 부페

제가 알아본결과 아래 Studio B가 가격대비 최고입니다. 토요일 저녁 식사 장소로 추천합니다.
주말에 보통 1-2시간 줄서서 기다리므로 토요일 럭서호텔 로비에서 4시에 만나는 걸로 하시구요.
정영고 마라토너와 정천식 마라토너가 공항에 6시에 도착하시는 대로 전화 주시면 상황을 봐서 줄안서고 합류하실수있도록 하겠습니다. 가슴이 뜁니다..

"Studio B"
THE M RESORT SPA & CASINO LAS VEGAS,
12300 LAS VEGAS BLVD S, HENDERSON, NEVADA 89044,
PH:702.797.1000, RESERVATIONS 1.877.M.RESORT

Saturday Seafood Brunch 9:00 AM - 2:30 PM $29.99
Seafood Dinner 2:30 PM - 10:00 PM $29.99
High-end buffet. Beer and wine included with lunch and dinner. Live cooking stations are changer frequently.

베가스 부페정보
http://www.lasvegasbuffets.info/m-resort-buffet.asp


http://www.lasvegaskorea.com/yellowpage/


이조곰탕,1호점,"700 East Sahara Avenue, Las Vegas, NV"
이조곰탕,2호점,"3407 South Jones Blvd, Las Vegas, NV"
만포면옥,1호점,"3909 W Sahara Ave , Las Vegas, NV"
만포면옥,2호점 - 푸드코트,"6850 Spring Mountain Road, Las Vegas, NV"
Mr순두부,"3889 Spring Mountain Rd Las Vegas, NV"
진미식당,"953 E. Sahara Ave, Las Vegas, NV"
대장금,"3943 Spring Mountain Road, Las Vegas, NV"
백리향,"953 E. Sahara Ave. #A6, Las Vegas, NV"
크라운 베이커리,"4355 Spring Mountain Road, Las Vegas, NV"
그린마켓, "6850 Spring Mountain Road, Las Vegas, NV"


Imperial spa
임페리얼 스파 (Imperial Spa)
Tel. 702-382-9700
1070 E. Sahara Ave.
Las Vegas, NV 89104

confirm

라스베가스 가시는 분들 꼭 이 메일 확인 하시고 confirm 하세요.

물집 방지용 kinesio taping

두번째 발가락이 길어서 장거리을 달릴 때 마다 물집과 발톱 때문에 고생 하시는 분들, 특히  곽 권사님, 정천식씨 보세요..

물집 방지용 kinesio taping

부상에 대한 위험이 없어진다면 심리적인 안정으로 더 좋은 기록이 나오겠죠....

http://www.tapingcenter.co.kr/mall/index.php

Welcome to our Club!!

Stella, Mrs. Te and Mr. Song. We welcome you to our Club. We hope and pray that you will run with us FOREVER!!! Mr. Song, I will take your picture this Sunday.

MYG 차

Nissan "JUKE"를 한번 검토해 보세요. EDMUNDS.com에 들어가면 Forums이 있을 겁니다. 리뷰 한거를 보면 결정 하는데 도움이 될겁니다. 굿럭

247 회원님께,

247 회원님께,

Las Vegas Marathon이 이제 막바지에 다달았습니다.

11/20일 훈련후 상의한 내용 입니다.
이제 마지막 훈련 만 남았습니다. 마지막까지 훈련에 적극 참여하여 좋은 성과를 만드시기 바랍니다.

주의 사항 : 매번 모임때 늦지 않도록 부탁을 드리는 바입니다.

11/24, 옥요일 (Thanksgiving day) : 60번 도로, 북쪽 코스 (Half Marathon)
- 이번 훈련은 Las Vegas Marathon과는 별도로 훈련 하는것으로, 관심 있으신분 참여 요함.
- 만나는 장소 : 60번 도로 주차장
- 만나는 시간 : 오전 6시 30분
- 훈련 코스 (아래를 잘 읽어 보시기 바람니다.)
- 60번 Parking lot 에서 북쪽으로 176번 만날때까지 Running. (약 4.2마일)
- 19마일 post 지나서 약 0.5마일 지나 176번 만나면 오른쪽 아스팔트로 Running. (약 0.5마일)
- 43번 Waukegan Road 까지 달림 ( 약 2.8 마일)
- Total : (4.2+0.5+1.8) x 왕복 = 6.5x2=13 마일
- 이번 Course는 흙 과 아스팔트를 동시에 달리는 훈련임.

11/26. 토요일 : Independent park (8 마일)
- 이번 훈련은 마지막으로 아스팔트에서 훈련 하는것이 주 목적임. (공원 한 바퀴 : 약 2.5마일)
- 만나는 장소 : Independent park Parking lot (공원 입구 Gate 지나자마자 좌회전하여 약 0.5마일 가면 오른쪽에 parking lot 보임)
- 만나는 시간 : 오전 6시 30분
- 마지막 훈련임

상기의 일정에 꼭 참석을 참석 하시기를 바라며, 모든 회원님의 협조를 부탁 드립니다.

P.S.
지난주 진 권사님댁에서 안미영 자매님께서, 2012년 2월 부터는 우리 247 동호회 훈련 Plan을 만들어 주시기로 약속 하셨음을 이자리를 빌어 감사를 드리는 바입니다.

구 명우

발 부상

안타깝게도 전 내일 뛰지 못합니다. 발바닥 부상때문에 병원에 다녀 왔습니다. 라스베가스는 뛸 수 있을 지 걱정이군요. ^^

Stretching

The Right Reasons to Stretch Before Exercise

By GRETCHEN REYNOLDS

Bernhard Lang/Getty Images

For an article being published in next month’s issue of The British Journal of Sports Medicine, researchers at the University of Sydney in Australia reviewed dozens of recent studies of stretching, hoping to determine whether the practice prevents people from getting sore after they exercise. The authors found 12 studies completed in the past 25 years that looked directly at that issue. Most were small and short-term. But each produced essentially the same result, the review authors write, showing that “stretching does not produce important reductions in muscle soreness in the days following exercise.”

That does not mean that you shouldn’t stretch, the study’s authors add, but it does indicate that stretching may not provide the benefits that many of us expect.

Write about fitness, and you soon learn that stretching is one of the more contentious and emotional issues among people who exercise. Those who regularly stretch tend to assume that the practice will prevent soreness and injury. Those who do not stretch frequently claim, with equal fervor, that stretching is a waste of time.

A slowly growing body of science suggests that each group has some evidence backing it up, although reliable information about stretching remains hard to come by, in part because stretching is difficult to study.

RELATED

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Most of us, when we talk about stretching, mean the practice of assuming a pose, like bending over to touch our toes or leaning against a wall to stretch our hamstring muscles, and holding that position until the stretching feels uncomfortable, usually 30 seconds or so. This routine is known as static stretching, and it’s widely practiced by people before or after many types of activities. In one of the studies included in the new review, about 54 percent of the 2,377 active adult participants said that they regularly performed static stretching, and most added that they stretched in large part to avoid muscle soreness.

But in that study, which was conducted by Robert D. Herbert, a professor at the George Institute for Global Health at the University of Sydney, who also wrote the comprehensive review, the rates of reported muscle soreness were similar regardless of whether the volunteers completed a standard 15-minute program of static stretching. About 32 percent of those who didn’t stretch reported sore muscles the day after a workout. About 25 percent of those who had stretched reported the same.

Other studies have produced comparable data, with one experiment cited by Dr. Herbert finding that static stretching before or after endurance exercise reduced volunteers’ self-reported muscle soreness the next day by a grand total of just half a point on a 100-point scale of discomfort.

“Our interpretation of the data is that, on average, stretching really does reduce soreness, but the reduction is tiny,” Dr. Herbert told me, probably too small to be meaningful in practical terms. Most of us wouldn’t notice much difference in our muscle soreness regardless of whether we stretched.

This finding jibes with other, related science suggesting that static stretching is not particularly good at reducing injury risk, either. In the same randomized study by Dr. Herbert, those who stretched experienced about the same number of sports-related injuries as those who didn’t.

But most experts caution that it’s difficult to interpret these results, because no studies of stretching meet the scientific gold standard of being both randomized and blinded. You can randomly assign people to groups that stretch or don’t stretch, of course, but you can hardly disguise from them whether they’re stretching or not. At the same time, volunteers’ subjective opinions about stretching seem to affect study outcomes, too. In Dr. Herbert’s experiment, those volunteers who “strongly agreed” at the start of the study that stretching is important rarely reported sore muscles if they were assigned to the stretching group. If, on the other hand, these stretching enthusiasts were assigned to not stretch, they were more likely than other volunteers to feel that their muscles were now growing sore.

So what does all of this intriguing but still muddled science about stretching mean for those of us who regularly exercise?

“It does not mean that you should not stretch,” said Dr. Michael Fredericson, a professor of sports medicine at Stanford University and the chief physician for that school’s cross-country and track-and-field teams, who recently completed an online report about stretching. So-called dynamic stretching regimens, during which you move while lengthening muscles and connective tissues, could be more effective than static stretching at reducing injuries and soreness, he says. Try substituting jumping jacks for toe touches before a run, he says. “And if you feel frequent tightness” in certain muscles or tissues, like in the iliotibial band that runs along the outside of your knee, a common occurrence in distance runners, “then stretch those particular muscles after exercise to lessen your chances of serious injury.”

If you’ve never stretched, though, don’t feel obligated to begin now, Dr. Herbert says. “There is little evidence that stretching does anything important,” he says, “but there is also little to be lost from doing it. If you like stretching, then do it. On the other hand, if you don’t like stretching, or are always in a rush to exercise, you won’t be missing out on much if you don’t stretch.”

김 변호사 생일 파티 - This Saturday

안녕하세요. 이번 토요일은 깁 변호사님 생일 파티하는 날입니다.

오후 6:30, 진 짱로댁에서 모입니다.

모두 참석하시길... 미영씨...

주소: 408 Estate Drive, Buffalo Grove, IL

Everyone except 김 변호사 bring dessert and drinks please.

훈련 계획....

247 회원님께,

추운 날씨에도 훈련에 적극적으로 동참 해주심에 감사를 드립니다.
이제 Las Vegas Marathon 데회가 3주 앞으로 다가왔습니다.

다음 내용은 Las Vegas Marathon 준비를 위한 훈련 계획에 대하여 지난 11/12일 훈련후 상의한 내용을 정리 해보았습니다.
이제 남은 훈련 기간은 2주입니다. 회원님께 많은 협조를 바랍니다.

11/19, 토요일 : Chicago down town (10 마일)
- 이번 훈련은 아스팔트에서 훈련 하는것이 주 목적임.
- 만는 장소 : 60번 도로 주차장
- 만나는 시간 : 오전 5시 30분 (다 함께 이동 해야 되므로, 시간 엄수 요함)
- Chicago down town 이동 : 5시 40분 출발, 6시30분도착
- Chicago down town parking lot : 9/10 훈련때 모인 장소 ( Adler Planetarium 도로 (Solidarity drive))
- Course는 이번에는 북쪽으로 할 예정임.

11/26. 토요일 : 11/19 훈련후 훈련장소 상의 예정 (8 마일)
- 이번 훈련도 아스팔트에서 훈련 하는것이 주 목적임.
- 만는 장소 : 미정
- 만나는 시간 : 오전 6시 30분
- 마지막 훈련임

상기의 일정에 꼭 참석을 참석 하시기를 바라며, 모든 회원님의 협조를 부탁 드립니다.


구 명우 배상

Calendar Update

안녕하세요. 잘 뛰셨지요? 저는 큰 아들데리고 Office 에 왔습니다.

247 club calendar update 했습니다. 참고하세요.

내일뵈요.

준수씨 생일

이번 토요일에 준수씨 생일 모임 있나요? 베거스에서 한다고 들은거 같은데
우찐교? 첫 눈이 왔네요 함박 눈이었어요 :)

Rent car

Car rental
Car daily rate - Hotwire Hot Rate:
$25.95

Rental days:
3

Taxes and fees:
$46.17

Subtotal:
$124.02

Trip total:
$124.02

Billed to:
ha y chin
Contact phone:
1234567890
Contact email:
samsungsign@yahoo.com
Charged to:
Visa************5504
Date booked:
Mon, Nov 7, 2011

How to Run

The Once and Future Way to Run

Jorg Badura for The New York Times

Runners on Governors Island.

By CHRISTOPHER McDOUGALL

Published: November 2, 2011

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When you’re stalking barefoot runners, camouflage helps. “Some of them get kind of prancy when they notice you filming,” Peter Larson says. “They put on this notion of what they think barefoot running should be. It looks weird.” Larson, an evolutionary biologist at Saint Anselm College in New Hampshire who has been on the barefoot beat for two years now, is also a stickler about his timing. “You don’t want to catch them too early in a run, when they’re cold, or too late, when they’re tired.”

Multimedia

The Lost Secret of Running

Graphic

How to Run, One Stride at a Time

Well

 Share your thoughts on this article at the Well blog.

Go to Well »

Related

• Wiggling Their Toes at the Shoe Giants (August 30, 2009)

• Kick Off Your Shoes and Run Awhile

Related in Well

• Well: Born to Run the Marathon?

• Well: The Roving Runner Goes Barefoot

If everything comes together just right, you’ll be exactly where Larson was one Sunday morning in September: peeking out from behind a tree on Governors Island in New York Harbor, his digital video camera nearly invisible on an ankle-high tripod, as the Second Annual New York City Barefoot Run got under way about a quarter-mile up the road. Hundreds of runners — men and women, young and old, athletic and not so much so, natives from 11 different countries — came pattering down the asphalt straight toward his viewfinder.

About half of them were actually barefoot. The rest woreVibram FiveFingers — a rubber foot glove with no heel cushion or arch support — or Spartacus-style sandals, or other superlight “minimalist” running shoes. Larson surreptitiously recorded them all, wondering how many (if any) had what he was looking for: the lost secret of perfect running.

It’s what Alberto Salazar, for a while the world’s dominant marathoner and now the coach of some of America’s top distance runners, describes in mythical-questing terms as the “one best way” — not the fastest, necessarily, but thebest: an injury-proof, evolution-tested way to place one foot on the ground and pick it up before the other comes down. Left, right, repeat; that’s all running really is, a movement so natural that babies learn it the first time they rise to their feet. Yet sometime between childhood and adulthood — and between the dawn of our species and today — most of us lose the knack.

We were once the greatest endurance runners on earth. We didn’t have fangs, claws, strength or speed, but the springiness of our legs and our unrivaled ability to cool our bodies by sweating rather than panting enabled humans to chase prey until it dropped from heat exhaustion. Some speculate that collaboration on such hunts led to language, then shared technology. Running arguably made us the masters of the world.

So how did one of our greatest strengths become such a liability? “The data suggests up to 79 percent of all runners are injured every year,” says Stephen Messier, the director of the J. B. Snow Biomechanics Laboratory at Wake Forest University. “What’s more, those figures have been consistent since the 1970s.” Messier is currently 11 months into a study for the U.S. Army and estimates that 40 percent of his 200 subjects will be hurt within a year. “It’s become a serious public health crisis.”

Nothing seems able to check it: not cross-training, not stretching, not $400 custom-molded orthotics, not even softer surfaces. And those special running shoes everyone thinks he needs? In 40 years, no study has ever shown that they do anything to reduce injuries. On the contrary, the U.S. Army’s Public Health Command concluded in a report in 2010, drawing on three large-scale studies of thousands of military personnel, that using shoes tailored to individual foot shapes had “little influence on injuries.”

Two years ago, in my book, “Born to Run,” I suggested we don’t need smarter shoes; we need smarter feet. I’d gone into Mexico’s Copper Canyon to learn from the Tarahumara Indians, who tackle 100-mile races well into their geriatric years. I was a broken-down, middle-aged, ex-runner when I arrived. Nine months later, I was transformed. After getting rid of my cushioned shoes and adopting the Tarahumaras’ whisper-soft stride, I was able to join them for a 50-mile race through the canyons. I haven’t lost a day of running to injury since.

“Barefoot-style” shoes are now a $1.7 billion industry. But simply putting something different on your feet doesn’t make you a gliding Tarahumara. The “one best way” isn’t about footwear. It’s about form. Learn to run gently, and you can wear anything. Fail to do so, and no shoe — or lack of shoe — will make a difference.

That’s what Peter Larson discovered when he reviewed his footage after the New York City Barefoot Run. “It amazed me how many people in FiveFingers were still landing on their heels,” he says. They wanted to land lightly on their forefeet, or they wouldn’t be in FiveFingers, but there was a disconnect between their intentions and their actual movements. “Once we develop motor patterns, they’re very difficult to unlearn,” Larson explains. “Especially if you’re not sure what it’s supposed to feel like.”

The only way to halt the running-injury epidemic, it seems, is to find a simple, foolproof method to relearn what the Tarahumara never forgot. A one best way to the one best way.

Earlier this year, I may have found it. I was leafing through the back of an out-of-print book, a collection of runners’ biographies called “The Five Kings of Distance,” when I came across a three-page essay from 1908 titled “W. G. George’s Own Account From the 100-Up Exercise.” According to legend, this single drill turned a 16-year-old with almost no running experience into the foremost racer of his day.

I read George’s words: “By its constant practice and regular use alone, I have myself established many records on the running path and won more amateur track-championships than any other individual.” And it was safe, George said: the 100-Up is “incapable of harm when practiced discreetly.”

Could it be that simple? That day, I began experimenting on myself.

When I called Mark Cucuzzella to tell him about my find, he cut me off midsentence. “When can you get down here?” he demanded.

“Here” is Two Rivers Treads, a “natural” shoe store sandwiched between Maria’s Taqueria and German Street Coffee & Candlery in Shepherdstown, W.Va., which, against all odds, Cucuzzella has turned into possibly the country’s top learning center for the reinvention of running.

“What if people found out running can be totally fun no matter what kind of injuries they’ve had?” Cucuzzella said when I visited him last summer. “What if they could see — ” he jerked a thumb back toward his chest — “Exhibit A?”

Cucuzzella is a physician, a professor at West Virginia University’s Department of Family Medicine and an Air Force Reserve flight surgeon. Despite the demands of family life and multiple jobs, he still managed enough early-morning miles in his early 30s to routinely run marathons at a 5:30-per-mile pace. But he constantly battled injuries; at age 34, severe degenerative arthritis led to foot surgery. If he continued to run, his surgeon warned, the arthritis and pain would return.

Cucuzzella was despondent, until he began to wonder if there was some kind of furtive, Ninja way to run, as if you were sneaking up on someone. Cucuzzella threw himself into research and came across the work of, among others, Nicholas Romanov, a sports scientist in the former Soviet Union who developed a running technique he called the Pose Method. Romanov essentially had three rules: no cushioned shoes, no pushing off from the toes and, most of all, no landing on the heel.

Once Cucuzzella got used to this new style, it felt suspiciously easy, more like playful bouncing than serious running. As a test, he entered the Marine Corps Marathon. Six months after being told he should never run again, he finished in 2:28, just four minutes off his personal best.

“It was the beginning of a new life,” Cucuzzella told me. “I couldn’t believe that after a medical education and 20 years of running, so much of what I’d been taught about the body was being turned on its head.” Two weeks before turning 40, he won the Air Force Marathon and has since completed five other marathons under 2:35. Shortly before his 45th birthday this past September, he beat men half his age to win the Air Force Marathon again. He was running more on less training than 10 years before, but “felt fantastic.”

When he tried to spread the word, however, he encountered resistance. At a Runner’s World forum I attended before the Boston Marathon in April 2010, he told the story of how he bounced back from a lifetime of injuries by learning to run barefoot and relying on his legs’ natural shock absorption. Martyn Shorten, the former director of the Nike Sports Research Lab who now conducts tests on shoes up for review in Runner’s World, followed him to the microphone. “A physician talking about biomechanics — I guess I should talk about how to perform an appendectomy,” Shorten said. He then challenged Cucuzzella’s belief that cushioned shoes do more harm than good.

No matter. Cucuzzella went home and began hosting his own conferences. Peter Larson traveled from New Hampshire for Cucuzzella’s first gathering on a snowy weekend this past January. “I was a bit curious about how many people might show up to such an event in rural West Virginia,” Larson says. “Were the panelists going to outnumber the audience?” In fact, more than 150 attendees crowded right up to the dais.

Since then, West Virginia has become a destination for a growing number of those who are serious about the grass-roots reinvention of running. Galahad Clark, a seventh-generation shoemaker who created the Vivobarefoot line, flew in from London with the British running coach Lee Saxby for a one-day meeting with Cucuzzella. International researchers like Craig Richards, from Australia, and Hiro Tanaka, chairman of Exercise Physiology at the University of Fukuoka, have also visited, as well as scientists from a dozen different American states.

“He has turned a small town in an obese state into a running-crazed bastion of health,” Larson says. “Mark’s effort in transforming Shepherdstown is a testament to what a single person can accomplish.”

Not that he has everything figured out. I was at one of Cucuzzella’s free barefoot running clinics in May when he confronted his big problem: how do you actually teach this stuff? He had about 60 of us practicing drills on a grassy playground. “Now to run,” he said, “just bend forward from the ankles.” We all looked down at our ankles.

“No, no,” Cucuzzella said. “Posture, remember? Keep your heads up.”

We lifted our heads, and most of us then forgot to lean from the ankles. At that moment, a young girl flashed past us on her way to the monkey bars. Her back was straight, her head was high and her bare feet skittered along right under her hips.

“You mean like — ” someone said, pointing after the girl.

“Right,” Cucuzzella said. “Just watch her.”

So what ruined running for the rest of us who aren’t Tarahumara or 10 years old?

Back in the ’60s, Americans “ran way more and way faster in the thinnest little shoes, and we never got hurt,” Amby Burfoot, a longtime Runner’s World editor and former Boston Marathon champion, said during a talk before the Lehigh Valley Half-Marathon I attended last year. “I never even remember talking about injuries back then,” Burfoot said. “So you’ve got to wonder what’s changed.”

Bob Anderson knows at least one thing changed, because he watched it happen. As a high-school senior in 1966, he started Distance Running News, a twice-yearly magazine whose growth was so great that Anderson dropped out of college four years later to publish it full time as Runner’s World. Around then, another fledgling operation called Blue Ribbon Sports was pioneering cushioned running shoes; it became Nike. Together, the magazine and its biggest advertiser rode the running boom — until Anderson decided to see whether the shoes really worked.

“Some consumer advocate needed to test this stuff,” Anderson told me. He hired Peter Cavanagh, of the Penn State University biomechanics lab, to stress-test new products mechanically. “We tore the shoes apart,” Anderson says. He then graded shoes on a scale from zero to five stars and listed them from worst to first.

When a few of Nike’s shoes didn’t fare so well in the 1981 reviews, the company pulled its $1 million advertising contract with Runner’s World. Nike already had started its own magazine, Running, which would publish shoe reviews and commission star writers like Ken Kesey and Hunter S. Thompson.

“Nike would never advertise with me again,” Anderson says. “That hurt us bad.” In 1985, Anderson sold Runner’s World to Rodale, which, he says, promptly abolished his grading system. Today, every shoe in Runner’s World is effectively “recommended” for one kind of runner or another. David Willey, the magazine’s current editor, says that it only tests shoes that “are worth our while.” After Nike closed its magazine, it took its advertising back to Runner’s World. (Megan Saalfeld, a Nike spokeswoman, says she was unable to find someone to comment about this episode.)

“It’s a grading system where you can only get an A,” says Anderson, who went on to become the founder and chief executive of Ujena Swimwear.

Just as the shoe reviews were changing, so were the shoes: fear, the greatest of marketing tools, entered the game. Instead of being sold as performance accessories, running shoes were rebranded as safety items, like bike helmets and smoke alarms. Consumers were told they’d get hurt, perhaps for life, if they didn’t buy the “right” shoes. It was an audacious move that flew in the face of several biological truths: humans had thrived as running animals for two million years without corrective shoes, and asphalt was no harder than the traditional hunting terrains of the African savanna.

In 1985, Benno Nigg, founder and currently co-director of the University of Calgary’s Human Performance Lab, floated the notion that impact and rear-foot motion (called pronation) were dangerous. His work helped spur an arms race of experimental technology to counter those risks with plush heels and wedged shoes. Running magazines spread the new gospel. To this day, Runner’s World tells beginners that their first workout should be opening their wallets: “Go to a specialty running store . . . you’ll leave with a comfortable pair of shoes that will have you running pain- and injury-free.”

Nigg now believes mistakes were made. “Initial results were often overinterpreted and were partly responsible for a few ‘blunders’ in sport-shoe construction,” he said in a speech to the International Society of Biomechanics in 2005. The belief in the need for cushioning and pronation control, he told me, was, in retrospect, “completely wrong thinking.” His stance was seconded in June 2010, when The British Journal of Sports Medicine reported that a study of 105 women enrolled in a 13-week half-marathon training program found that every single runner who was given motion-control shoes to control excess foot pronation was injured. “You don’t need any protection at all except for cold and, like, gravel,” Nigg now says.

Of course, the only way to know what shoes have done to runners would be to travel back to a time when no one ever wore them. So that’s what one anthropologist has effectively done. In 2009, Daniel Lieberman, chairman of Harvard’s human evolutionary biology department, located a school in Kenya where no one wore shoes. Lieberman noticed something unusual: while most runners in shoes come down hard on their heels, these barefoot Kenyans tended to land softly on the balls of their feet.

Back at the lab, Lieberman found that barefoot runners land with almost zero initial impact shock. Heel-strikers, by comparison, collide with the ground with a force equal to as much as three times their body weight. “Most people today think barefoot running is dangerous and hurts, but actually you can run barefoot on the world’s hardest surfaces without the slightest discomfort and pain.”

Lieberman, who is 47 and a six-time marathoner, was so impressed by the results of his research that he began running barefoot himself. So has Irene Davis, director of Harvard Medical School’s Spaulding National Running Center. “I didn’t run myself for 30 years because of injuries,” Davis says. “I used to prescribe orthotics. Now, honest to God, I run 20 miles a week, and I haven’t had an injury since I started going barefoot.”

Last fall, at the end of a local 10-mile trail race, I surprised myself by finishing five minutes faster than I had four years ago, when I was in much better shape. I figured the result was a fluke — until it happened again. No special prep, awful travel schedule and yet a personal best in a six-mile race.

“I don’t get it,” I told Cucuzzella this past June when we went for a run together through the Shepherd University campus in Shepherdstown. “I’m four years older. I’m pretty sure I’m heavier. I’m not doing real workouts, just whatever I feel like each day. The only difference is I’ve been 100-Upping.”

It was five months since I discovered W.S. George’s “100-Up,” and I’d been doing the exercise regularly. In George’s essay, he says he invented the 100-Up in 1874, when he was an 16-year-old chemist’s apprentice in England and could train only during his lunch hour. By Year 2 of his experiment, the overworked lab assistant was the fastest amateur miler in England. By Year 5, he held world records in everything from the half-mile to 10 miles.

So is it possible that a 19th-century teenager succeeded where 21st-century technology has failed?

“Absolutely, yes,” says Steve Magness, a sports scientist who works with top Olympic prospects at Nike’s elite “Oregon Project.” He was hired by Alberto Salazar to create, essentially, a squad of anti-Salazars. Despite his domination of the marathon in the ’80s, Salazar was plagued with knee and hamstring problems. He was also a heel-striker, which he has described as “having a tire with a nail in it.” Magness’s brief is to find ways to teach Nike runners to run barefoot-style and puncture-proof their legs.

“From what you’re telling me, it sounds promising,” Magness told me. “I’d love to see it in action.”

Mark Cucuzzella was just as eager. “All right,” he said in the middle of our run. “Let’s get a look at this.” I snapped a twig and dropped the halves on the ground about eight inches apart to form targets for my landings. The 100-Up consists of two parts. For the “Minor,” you stand with both feet on the targets and your arms cocked in running position. “Now raise one knee to the height of the hip,” George writes, “bring the foot back and down again to its original position, touching the line lightly with the ball of the foot, and repeat with the other leg.”

That’s all there is to it. But it’s not so easy to hit your marks 100 times in a row while maintaining balance and proper knee height. Once you can, it’s on to the Major: “The body must be balanced on the ball of the foot, the heels being clear of the ground and the head and body being tilted very slightly forward. . . . Now, spring from the toe, bringing the knee to the level of the hip. . . . Repeat with the other leg and continue raising and lowering the legs alternately. This action is exactly that of running.”

Cucuzzella didn’t like it as a teaching method — he loved it. “It makes so much physiological and anatomical sense,” he said. “The key to injury-free running is balance, elasticity, stability in midstance and cadence. You’ve got all four right there.”

Cucuzzella began trying it himself. As I watched, I recalled another lone inventor, a Czechoslovakian soldier who dreamed up a similar drill: he’d throw dirty clothes in the bathtub with soap and water, then jog on top. You can’t heel strike or overstride on slippery laundry. There’s only one way to run in a tub: the one best way.

At the 1952 Olympics, Emil Zatopek became the only runner ever to win gold medals in all three distance events: 5,000 meters, 10,000 meters and the marathon, the first he ever ran. Granted, “the Human Locomotive” wasn’t a pretty sight. During his final push to the finish line, his head would loll and his arms would grab at the air “as if he’d just been stabbed through the heart,” as one sportswriter put it.

But from the waist down, Zatopek was always quick, light and springy, like a kid swooping across a playground — or like this once-arthritic physician in front of me, laughing with excitement as he hopped up and down in his bare feet in a parking lot.

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아래 두 사이트가 렌트카가 젤 싼거 같습니다. 소형 $14.4 미니밴 $44불에 LAS공항에서 입니다.
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1차로 금요일날 가시는분 참고 하시구요. 저는 아마 토요일 아침일찍 도착에 호텔이 틀려서 따로 소형을 렌트할거 같습니다.

21 miles!!

안녕하세요, 247 선배님들!
내일 도우미를 못해 죄송합니다. 무사히 완주 하시길 기도할께요.
그리고 다리 부상으로 뛰고 싶은 마음을 뒤로하고 도우미를 하시는 선배님들
그 아름다운 마음에 감동했습니다. 참 아름답습니다!!
가능한 경기전에 인사드릴께요. 날씨가 많이 추워졌습니다. 장갑과 모자를 착용 하세요(>.<)
화이팅!!

p.s.
구집사님, 메세지 감사합니다.

당신은 뭐라고 불리 십니까

어디서 들은 얘긴데, 아줌마들이 자기 남편의 호칭 기준은 다음과 같습니다.
저는 개인적으로 빵터졌습니다.
세끼 식사를 밖에서 해결하는 남편을 부를때 콧평수 잔뜩 넓여서 "영식씨" 하고
피치 못할 사정으로 한끼만 집에서 드시면 "한식씨" (콧 평수가 좀 줄어든 상태로), 집에서 두끼를 먹으면 " 두식군" (덤덤 하게), 세끼를 먹으면 "삼식세끼",
세끼에 중간에 한번 간식도 처먹으면 "간나세끼", 세끼에 중간에 간식을 두번씩 처먹으면 "종간나세끼", 세끼에 시도 때도 없이 이것 저것 처먹으면 "열(10)세끼" 라고 합니다. 당신의 호칭은? 좋은 하루 되시고 내일 새벽에 뵙죠.

자전차

회원님들 다들 건강하시고 쌩쌩 하시죠?
낼 모래면 기대하시고 고대하시던(?) 21마일을 뛰셔야 될텐데 본의 아니게 무척이나 기다려 집니다. ㅋ ㅋ ㅎ ㅎ :), 왠지 널널 합니다 마음이, 후 후 후 ....
상원씨 그쵸이? 그리고 저가 탈수 있는 자전차 한대 더 가지고 나올수 있으세요?
21 마일씩(?ㅎㅎ) 이나 자전차를 탈려면 좀 좋은 성능이 필요 할거 같아서 그래야 다리가 조끔만 아플거 같죠, 그쵸? 열심히 뛰시는데 자전차 타느라 다리 아프다고 하면 안될거 같아서요ㅋ,ㅋ,ㅋ :) 부탁 합니다. (댓글로 답변 부탁 합니다.)
다리들 잘 간수 하시고 주말에 봐요 회원님들, 아 싸 !!!