With outdoor conditions iffy at best for running, it helps to have an alternative plan. Although cross-training can keep you busy, you'll want to choose activities that maintain fitness, not just prevent cabin fever.

If you are a runner, nothing truly replaces running as an exercise for the body, mind and spirit. And if you race, you'll want to spend most of your training specifically in the sport. But on those days when you can't run, you can choose an exercise that maintains maximum running fitness.

The most important aspect to duplicate in alternative exercise is running's aerobic quality. Experts recommend at least 30 minutes of aerobic exercise three times per week to maintain cardiovascular health. Runners in training require more.

Any alternative exercise, whether spinning, cross country skiing or dancing, can provide cardiovascular benefits. That means getting your heart rate up to between 60 and 80 percent of maximum for at least 30 minutes or more. Fit runners may have to work hard at their chosen alternatives to stay in that zone.

Checking your heart rate is easy with a heart monitor, but, with practice, it's not difficult to do it the old-fashioned way.

Take your carotid pulse (more accurate than the wrist) by placing fingers alongside the windpipe. Check your heartbeats for 10 seconds and multiply by six to determine beats per minute.

This number should fall within the 60 to 80 percent of maximum. There are more accurate ways to determine maximum heart rate, but a simple formula provides a good ballpark figure.

Maximum heart rate is usually estimated at 220 minus your age. A 30-year-old runner will have a maximum heart rate of about 190 while a 40-year-old's heart will only be able to beat at a maximum of 180 due to the aging process.

This 30-year-old will have an aerobic heartbeat range of 60 to 80 percent of 190 or between 114 and 152 beats per minute. The older runner will look toward a heartbeat range of 108 to 144.

With running, it's easy to stay in the aerobic heart range. Start moving and you're there. If you run too fast or too hard uphill, your heart rate may soar out of the aerobic range. That's when you slow down.

With alternative exercise it's not as easy to stay in the ideal aerobic zone. Trained runners may have to walk extremely fast or dance vigorously to get their trained hearts into the zone. And some activities like swimming or cross country skiing have learning curves. Until you manage the basic strokes or master the equipment, the workout doesn't sufficiently tax the heart and lungs.

Aerobic alternatives don't have to be technical or difficult to master. Sometimes it's a matter of doing things a little differently. For example, set your watch for at least a continuous half-hour of vigorous snow shoveling. Be sure to maintain a steady pace throughout the driveway. Take a pulse check once in a while to be sure you are staying in the aerobic heart-rate zone.

Or combine weight training or calisthenics with skipping rope, stair climbing or running in place. Heart rate goes up during one to two minutes of skipping, climbing or running. The short interval of calisthenics in between allows the heart to start to beat slower but not drop out of the 60 percent of maximum.

All of us would rather run. But when you can't run, aerobic alternatives will keep you in shape for the next break in the weather.

High fives for runners

Congratulations once again to running legends Lou Lodovico and Margretta Lutz. Lodovico was ranked first in the age 80 to 84 age group while Lutz retained her third-place ranking in the 75 to 79 group in Running Times' annual road race rankings. Both runners move to a new age group in February.

Upcoming events

Saturday, 7:30 a.m.: Three Rivers Running Club Group Run, North Park. Run 10 to 12 miles with marathon training group. 412-490-0881 or www.eliterunners.com

Saturday, 8 a.m.: Up-N-Running Group Run, Valencia. Post run 80th birthday party for Margretta Lutz. 724-898-2525 or www.runpa.com

Saturday, 11 a.m.: Bulldogs Icebreaker 5K, Meadville. 814-807-0105 or americut@windstream.net

Sunday, 7:30 a.m.: Running Wild and North Park Road Runners Group Run, North Park. Starts at Boy Scout cabin. 724-444-5311 or www.runningwildpa.com

Wednesday, 6 p.m.: Running Wild and NPRRC Group Run, North Park. Starts at J.C. Stone Field. 724-444-5311 or www.runningwildpa.com

Feb. 7, 7 a.m.: Three Rivers Running Club Group Run 12 to 14 miles with marathon training group. 724-490-1881 or www.eliterunners.com

Feb. 14, 10 a.m.: Valentine Prediction Race, Erie. Run at Presque Isle State Park. 814-774-3209 or dana@erie-runnersclub.org

Feb. 15, 10 a.m.: St. Valentine's Day Run, Mount Lebanon. Choice of 5 miles, 2 miles or 1 mile with Greater Pittsburgh Road Runners Club. 412-341-0684

Feb. 28, 10 a.m.: Spring Thaw, North Park. Choice of 10, 15 or 20 miles. Post race soup buffet. 412-490-0881 or ksmith@eliterunners.com

Feb. 28, 11 a.m.: Ellport Boro Winter Wonderland 5K, Ellwood City. This year's run celebrates Lou Lodovico's 85th birthday with post race pizza party. 724-758-2506 or bonnherb@yahoo.com

<B>Harmony Silvester 5K, Dec. 31: </B>Walter Zikeli, 1st Overall M, 16:13; Matt Davis, 2nd Overall M, 16:23; Cameron Stauffer, 3rd Overall M, 16:42; Leslie Kramer, 1st Overall W, 20:16; Sarah Thompson, 2nd Overall W, 20:45; Ashley Crawford, 3rd Overall W, 21:00; Rich Makin, 1st 50-59 M, 19:38; Matt Marshall, 3rd 30-39 M, 20:17; Elizabeth DiNunzio, 2nd 20-29 W, 22:38; Erin Lopresti, 1st 15-19 W, 22:51Joelle Scarnati, 2nd 15-19 W, 22:53; Kristen McKinney, 2nd 14 and under W, 23:03; John Antinossi, 1st 60-69 M, 23:34; Jim Nagel, 2nd 60-69 M, 23:41; Lou Alaksin, 3rd 60-69 M, 24:26; Sam Russ, 3rd 20-29 W, 24:36; Laura Hillock, 2nd 40-49 W, 24:55; Dez Csizmadia, 1st 70 and over M, 24:56; Diane Marshall, 2nd 30-39 W, 24:58; Kristen Kelosky, 3rd 40-49 W, 24:59; Lisa Giovannelli, 3rd 30-39 W, 25:31; Susie Altemus, 1st 50-59 W, 26:05; Patti Wilson, 2nd 50-59 W, 27:39; Lou Lodovico, 2nd 70 and over M, 28:10; Jill Todd, 3rd 50-59 W, 28:37Grant Baron, 18:16; Stephen Mick, 19:35; Mitch Radella, 19:42; Mathew Crawford, 19:46; Timothy Karls, 19:53; Mark Davis, 20:19; Brendon Lemmex, 20:28; Dan Nguyen, 20:30; Stehen Hepler, 20:38; Jim Gallagher, 20:54; Bobby Watson, 21:42; Colton Shiever, 21:53; Dodger Eaton, 22:10; Jeff Smith, 22:14; Daniel Dickey, 22:17; Jeff Cypher, 22:28; Dustin Eaton, 22:30; Jacob Montag, 22:32; Roger Murray, 22:36; Levi McClelland, 22:40; Robert Miller, 23:03; Bruce Hall, 23:23; ZZ, 23:25; Bob Dawson, 23:57; Liz Buechele, 23:59; David Eaton III, 24:03Michael Farah, 24:05; Kevin McCaslin, 24:32; Bruce Faller, 24:34; Bob Todd, 24:41; Brian Shoemaker, 24:44; Ryan Blum, 24:45; Ron Hartle, 24:52; Ben Ranayhossaini, 25:18; Carl Hill, 25:20; Todd Miller, 25:24; Emily Helbling, 25:53; Franklin Bame, 25:55; Daniel Ranayhossaini, 25:57; Madeline Seibel, 25:58; Eric McCandless, 26:22; Barb McCandless, 26:23; Melissa Lynskey, 26:27; Jacob Eaton, 26:31; Dave Adams, 26:37; Patty Connors, 26:40; Aaron Depew, 26:43; Jenna Luek, 26:44; Ryan Patrick, 26:47; Jim Lynskey, 26:49Elizabeth Morris, 26:51; Mary Ann Patrick, 26:56; Tony Bernard, 26:56; Maryclare Maslyn, 27:21; Katie Lutz, 27:41; Dawn Brahler, 27:47; Seth Shiever, 27:51; Carl Kovski, 27:52; Annette Shiever, 27:57; Maggie Dillon, 28:09; Jim Hodgson, 28:12; Tom Murray, 28:20; Robert Platt, 28:22; Phil Lope, 28:40; Jeff Byko, 28:51; Emily Wilkinson, 29:20; Tim Sullivan, 29:22; Deborah Olayer, 29:24; Christine Murray, 29:24; Dee Eaton, 29:43; Dan Miller, 29:56; Ray Peaco, 30:22; Sue Platt, 30:26; Debra Kuminkoski, 30:39; Dayna Martin, 30:48; Lisa Moss, 30:49Andy McIntyre, 30:51; Mary Bickley, 31:46; Jack Skelly, 31:54; Gary Torso, 32:13; Alexis Reeher, 32:25; Susan Timko, 32:25; Ian Kovski, 32:54; Corey Musico, 33:31; Donna Latsko, 33:41; Chris Tadesse, 36:43; Taryn Latsko, 37:45; Eric Duchess, 37:58; Amanda Prugar, 38:25; Sadie Longo, 41:12; Bryan Longo, 41:14; Anders Skog, 42:07; Madie Glew, 43:10; Michael Glew, 43:11; Craig Moss, 43:50; Thomas Cipro, 49:57; Thomas Cipro, 49:57; Kathleen Torso, 51:47; Emmet Devine, 54:57; Heather Healy, 55:19; Nicole Eaton, 55:19; Daynne Eaton-Glover, 55:19; Bridget Ray, 55:19; Leslie Geier, 55:21Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, PA 16056. Phone: 724-352-4395. E-mail: bigp16@connecttime.netPat Neubert is the running columnist for the Butler Eagle.