his column takes a look at the year through a runner's eyes and legs. Sometimes whimsical, sometimes serious and I hope always entertaining. Originally published monthly in the Newsletter in 2000, they have been updated to fit the races and seasons for this year. Since this first issue will cover three months, January, February and March are included. [ Disclaimer: I have no pretentsons at being an expert at anything, but I've certainly been around the block a time or two.]

Advice from Papa Bear
January Papa Bear says: use the 20° rule in cold weather - dress as if the temperature is 20° warmer than the thermometer shows. So if it's 30° out, dress for 50° degree temperatures. If there's wind, use the wind-chill factor instead of the temperature and then add 20° (and remember to wear a windbreaker).	February Papa Bear says: a 4 miler is one of the toughest distances you will ever race: to run this race you must know the miles. To know the miles you must know their names. And the name of the first mile is EXHILARATION. And the name of the second mile is DISTRACTION. And the name of the third mile is DOUBT. And the name of the fourth mile is PAIN. When you know these names you will know the miles. When you know the miles you can run the race.	March Papa Bear says: When you get home from a wet workout, stuff crumpled up newspaper into your running shoes. If they are really, really wet, change the newspaper before going to bed. This works like a charm and doesn't destroy your shoes like a hot radiator. Special hint: take the shoes off before stuffing the newspaper in.