Not all runners are baseball fans. But there are a few ballpark numbers that all of us should pay attention to on the run.

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Training. Runners are a goal-oriented group. Whether it's a destination race or a new, healthier body, once we set our minds to it, we immediately begin working hard toward crossing that finish line.In our rush to success, it's important to train by the "ten percent rule" to avoid injury, illness or burnout. Increase your daily runs by no more than ten percent, your weekly mileage by the same percentage.•

Detraining. Many runners and walkers worry that they'll lose their fitness if they miss more than a day or two of exercise.But just as it takes time to get in shape, it takes time to get out of shape. The ballpark rule is that you gain or lose aerobic fitness at about the same pace. If it took you eight weeks to go from the couch to the starting line, it will take that amount of time without exercise to detrain.If you're forced by illness, injury or real life commitments to miss a few days of running, you'll lose speed and quickness first. Basic endurance will remain.If you take a week or more break from running, don't expect to return at the same level of training. Build back fitness gradually according to the above mentioned ten percent rule.•

Recovery. With all of the races on the summer calendar, it's possible to run a race of every distance on every weekend. Even if you thrive on competition, you need to pay attention to the recovery rule. The ballpark estimate is that it takes at least one day of recovery for each mile raced.That means that you could run a 5K or 10K this Saturday and be ready for another one next weekend. But if your race is a half marathon or longer, you'll need at least a couple of weeks before you're race ready again.•

Resting heart rate. Elevated resting heart rate is an indication that something's not right with your body.Record your resting heart rate (your pulse immediately upon waking and before you sit up) each day for at least a week to find your base resting heart rate. Then if you notice an increase, even by a few beats per minute, on consecutive days, adjust your schedule to include more rest or a lighter workload.•

Maximum heart rate. Sometimes in the midst of a speedwork session or the sprint to the finish line, we wish for just a little more blood pumping through our system.But our hearts can't beat faster than the maximum heart rate we were born with. And that maximum decreases with age — an important factor in declining performance by masters athletes. No matter how hard we try, we can't make our hearts beat as fast as they did in our younger days.There are several methods to accurately measure individual maximum heart rates. You can wear a heart monitor as you complete long sprints on the track. Generally, the ballpark estimate for maximum heart rate is 220 minus your age.Once you know your maximum heart rate, it's easy to calculate 60 percent of maximum (your target aerobic heart rate), and eighty percent (the heart rate you'll achieve for faster paced training and for racing).•

Fluids. The ballpark estimate of adequate fluid intake used to be at least eight glasses of water daily. The latest advice says to drink when you're thirsty, water for exercise sessions lasting under an hour and sports drinks for longer runs.In hot weather, it's easy to become dehydrated. To keep fluid levels at the top of the tank, follow this ballpark estimate: Weigh yourself naked just prior to your run and again when you return home. Drink a pint of water or other non-alcoholic beverage for each pound of weight lost on the run.You don't have to down this all at once, but make an effort to achieve complete hydration by bedtime or you may become chronically dehydrated. Dehydration of two percent can effect performance while greater percentages can be dangerous to your overall health.

Upcoming eventsSaturday, 8:30 a.m.: Greater Clarksburg 10K, Clarksburg, WV. Also 2-Mile Run/Walk at 10 A.M. and Kids K at 10:30. 304-624-4100 or www.greaterclarksburg10k.orgSaturday, 9 a.m.: Chardonnay 5K, Mercer. Flat and rolling on country roads. 724-662-1910 or dennis@coolspringsfitness.comSunday, 8 a.m.: Fathers Day 5/ 10K, Pittsburgh. Choice of distance, race benefits Obadiah Cole Foundation to fight prostate cancer. 412-572-6830 or www.fathersday5k.comJune 25, 7 p.m..: Blazing 5K Run/Walk, Penn Hills. Starts at Rosedale VFD, post race pasta dinner. 412-798-0412 or rosedaleblazing5k@yahoo.comJune 26, 9 a.m.: Butler Road Race 5 Mile and 2K, Butler. It's time to get in shape for Butler's big event. 724-284-4676 or http://butlerhealthsystem.org/brr/brrhome.htmJuly 3, 9 a.m.: Brentwood Firecracker 5K, Brentwood. Great post race party. 412-882-5694 or kristencummings3@yahoo.comJuly 3, 9 a.m.: Ford City Heritage Days 5K, Ford City. Flat course through downtown. 724-763-3986 or jsolak@iup.eduJuly 4, 8:30 a.m.: Race for Virginia and Friends, Cranberry Township. Starts at Cranberry Community Park. 724-772-7429 or bmarkovich@zoominternet.netJuly 5, 8:30 a.m..: Freedom 5K Run, Walk and Fitness Walk, Greensburg. Starts at Lynch Field.814-836-0013 or www.signmeup.com.July 7, 7 p.m.: Fredonia Firemen's 5K, Fredonia. Also kids half-mile run at 7:45 p.m.; second race in Mercer County Twilight QUAD. 724-866-1374 or register.runhigh.comJuly 10, 8 a.m.: Sandy Lake Fun Days 5K, Sandy Lake. 724-866-1374 or smc@runhigh.com.July 10, 8:15 a.m.: Chamber Chase 5K, Cranberry Township. Run through Cranberry Community Park benefits scholarships to area high school students. 724-776-5344 or www.thechamberinc.comJuly 10, 8:30 a.m..: Cross Country Crusade 5K Saxonburg. Run on Knoch High School cross country course; first race in Saxonburg Distance Series. 724-898-2525.July 10, 9 am..: Emlenton Festival Duathlon, Emlenton. Run 5K, bike 10.5 miles. 724-867-6881 or smorrison@central.coop.

Race resultsMars Band on the Run 5K, May 22: Chris Geddis,1st Overall M,16:27; Nick Edinger,2nd Overall M,17:01; Holly Bauer,1st Overall W,20:43; Emilee Hertweck,2nd Overall W,21:01; Jane Marcoux,3rd Overall W,22:25; Brent Collins,1st Masters M,19:51; Debbie Deddo,1st Masters W,23:20; Patricia Neubert,2nd Masters W,23:36; Sean Gannon,1st 15-19 M,17:59; Scott Slaney,2nd 15-19 M,18:16; Jake Montag,3rd 15-19 M,18:49; Michael Baumgartel,1st 25-29 M,19:02; Dan Monhemius,2nd 30-34 M,19:13; Gage Zimerman,1st 14 & Under M,19:45; Jason Brehm,1st 35-39 M,19:56; Jim Carr,2nd 35-39 M,20:24; Greg Robb,3rd 35-39 M,20:47; Dave Jackson,2nd 14 & Under M,21:00; Nathan Shepp,1st 20-24 M,21:11; Michael Finikiotis,1st 45-49 M,21:11; Ken Zellars,1st 60-64 M,21:26; Mitch Radella,2nd 40-44 M,21:33; Nicholas Scutella,2nd 20-24 M,21:41; Bill Geddis,1st 50-54 M,21:45; Erin Nicotra,1st 30-34 W,22:29; Ryan Leonberg,3rd 25-29 M,22:35; Nick Romeo,3rd 20-24 M,22:37; Kristyna Finikiotis,1st 15-19 W,22:40; Elizabeth Meyer,2nd 15-19 W,22:42; Lauren Finikiotis,1st 14 & Under W,22:42; Bruce Faller,2nd 45-49 M,22:46; Casey Merritt,2nd 14 & Under W,22:48; Jennifer Zangardi,2nd 30-34 W,23:00; Emily Cook,1st 20-24 W,23:12; P.J. Pynos,3rd 45-49 M,23:25; Shannon McChesney,3rd 14 & Under W,23:33; Carleen Burns,1st 35-39 W,23:52; Marilyn LaRocca,2nd 45-49 W,24:24; Denise Ejzak,1st 45-49 W,23:55; Mary Minnock,3rd 15-19 W,24:08; Bill Tracy,3rd 50-54 M,24:09; Christi Novak,3rd 30-34 W,24:35; Jill King,3rd 45-49 W,24:46; Ray English,1st 70+ M,25:03; Nicole Khoury,2nd 35-39 W,25:27; Amy Leonard,3rd 35-39 W,25:51; Colleen McCloskey,1st 25-29 W,25:59; Pamela Romeo,1st 50-54 W,26:22; Julia Murray,1st 40-44 W,26:28; Suzanne Leonberg,2nd 50-54 W,26:38; Clara Limback,3rd 20-24 W,27:32; Kathie Blinn,3rd 50-54 W,27:57; Kelley Morrone,2nd 40-44 W,28:25; Katie Sciulli,3rd 25-29 W,28:46; Kristin Merritt,3rd 40-44 W,28:57; George Knaell,2nd 70+ M,30:41; Margretta Lutz,1st 70+ W,32:49; David Gaylord,3rd 70+ M,35:12; Michael Radella,2nd 65-69 M,47:35; Barbara Czowitz,3rd 60-64 W,51:00; Donna Sambroak,2nd 70+ W,57:09; Gretchen Cararie,1st 65-69 W,58:38Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, Pa. 16056. Phone 724-352-4395. Email lotzak@consolidated.netPat Neubert is a running columnist for the Butler Eagle.