More than 35 million Americans suffer from seasonal allergic rhinitis —- hay fever. While the average adult breathes more than 3,000 gallons of air per day, runners process much more, giving them more exposure to allergens in the air.

Symptoms of allergic rhinitis include sneezing, congestion, runny nose, itchy nose, throat or eyes. Allergic rhinitis can be merely annoying or downright debilitating, depending on the duration and severity of symptoms. For asthmatics or those with compromised or diminished lung function, seasonal allergic reactions can trigger life-threatening attacks.

Allegheny General Hospital's counting station in Pittsburgh uses more than 1,000 micrographs to identify seasonal allergens. Those images include tree, weed and grass pollen, most prevalent in summer, and mold, which can waft through the air indoors or out at any time of the year.

According to data from American Academy of Allergy, Asthma and Immunology, counts of tree pollen typically peak in early April and mid- May. Weed pollen counts rise slightly beginning in April to hold steady throughout the summer, while grass pollen counts soar in June. You may suffer an allergic reaction to one or many types of pollen. Only tests ordered by an allergist or an immunologist can tell for sure.

While molds live in our area all year, fungus and molds in soil, vegetation and woods generally occur in high concentrations from May through November. Wet, steamy weather is great for growing mold. Summer breezes, lawn mowing, gardening and raking leaves then stir the tiny spores into the air.

For hay fever sufferers, the allergen report can be a great tool. Daily counts of the four major groups of airborne allergens are posted and color coded from green for minimal counts to red for high at www.aaaai.org.

Remember that while the counts are good estimates, actual pollen and mold counts in your neighborhood depend on circumstances, such as proximity to farm and woodlands, and whether you live in a suburban area with manicured lawns or a city apartment.

While we can't do much about the pollen and mold counts in our area, allergic rhinitis sufferers can act to avoid exposure and to alleviate symptoms.

Because pollen counts are highest between the hours of 5 and 10 a.m., minimize outdoor activity during that time. Sleep with the windows closed to keep pollens and mold from wafting in on the damp night air and don't hang clothes out to dry where pollen can collect on them.

To minimize exposure, keep car windows closed and stay indoors as much as possible on days when pollen counts are high or on windy days when pollen swirls through the air.

It might look funny, but wearing a mask while mowing the lawn, raking leaves, or running can protect you from pollens and molds.

Over-the-counter medications are available for hay fever sufferers. Antihistamines can relieve symptoms, such as runny nose, congestion and itchy eyes. Be careful to take only the recommended dosage and be aware that medications can cause drowsiness and fatigue.

If you have a history of seasonal allergies, experience prolonged painful coughing or breathing or suffer from chronic bronchitis or persistent asthma, you may need to consult an allergist or an immunologist for testing. Children should be monitored closely because they process more air per pound of body weight and make up 40 percent of all asthma cases in the USA.

Week Eight of Eight Weeks to the Starting Line

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Sunday: Walk 30 minutes.•

Monday: Walk 5 minutes, run 20 minutes, walk 5 minutes.•

Tuesday: Walk 30 minutes or rest.•

Wednesday: Walk 5 minutes. Run 5 minutes, walk 30 seconds; run 5 minutes, walk 30 seconds; run 5 minutes, walk 5 minutes.•

Thursday: Walk 30 minutes.•

Friday: Rest.•

Saturday: Walk 5 minutes for warm-up. Run Butler Road Race 2K. Walk 5 minutes for cooldown.Upcoming eventsSaturday, 8 a.m.: Up-N-Running Group Run, Valencia. Your choice of distance. Bring friends. 724-898-2525 or www.runpa.comSaturday, 8:30 a.m.: Greater Clarksburg 10K, Clarksburg, W.Va. Also 2-Mile Run-Walk. Cash prizes, post-race party, shower facilities available. 304-624-4100 or www.greaterclarksburg10k.orgSaturday, 9 a.m.: Riverside Park 5K, 2-Mile Walk, Greenville. Cross country run through park and Thiel College grounds. Also kids run. 724-588-4810 or www.galsa.orgSaturday: Dayspring Harvest 5K Race and 2-Mile Fun Walk, Ellwood City. 724-752-1600 or antinossi.home@verizon.netSunday, 7:45 a.m.: Father's Day 5K-10K Run and Walk, Riverfront Park, Pittsburgh. Run along Allegheny River for prostate cancer awareness. 412-572-6830 or www.fathersday5k.comJune 23, 9 a.m.: Butler Road Race 5-Mile and 2K, Butler. 724-284-4676 or butlerroadrace@butlerhealthsystem.orgJune 23, 9 a.m.: IFPAA Challenger 5K, Sewickley. Benefits Ingomar Franklin Park Athletic Association Challenger Division for special needs children and adults. 412-367-0650 or jimnapoli@comcast.netJune 27, 7 p.m.: Chase at the Lake 5K, Mercer. Run at Lake Latonka, second race in Twilight QUAD. 724-458-4435 or www.runhigh.comJune 27, 7 p.m.: Sharpsville 5K, Sharpsville. Also half mile kids run, benefits Sharpsville Cross Country Boosters. 724-456-3828 or petevila@hotmail.comJune 30, 10 a.m.: Walk for the Homeless 10K, North Park. Walk with Steeler celebrities benefits Light of Life Mission. 412-803-4171 or www.LOLWalk.orgJuly 4, 9 a.m.: Firecracker 5K, Hampton Township. 412-486-0400July 8, 6 p.m.: Hoodlebug 5K Run and Fun Walk, Floodway Park, Homer City. Second leg of Indiana County Triple Crown. 724-479-2667Race results

NexTier Junior Bank Board 4-Mile, May 19: Travis Hendell, 1st Overall M, 23:31; Lauren McKinney, 1st Overall W, 35:38; Mike Fugate, 1st 16-19 M, 23:48; Cory Steinhagen, 2nd 16-19 M, 23:54; Michael McKinney, 3rd 16-19 M, 30:12; Robert Crawford, 1st 60 and over M, 32:17; Randy Doutt, 1st 50-59 M, 32:48; Carl Hill, 1st 40-49 M, 35:44; Kristen McKinney, 1st 15 and under W, 36:09; Amanda Cagno, 1st 20-29 W, 38:33; Michael Glew, 2nd 40-49 M, 38:38; Wendy Recio, 1st 40-49 W, 40:40; Tarra Huff, 2nd 16-19 W, 43:30; Bethany Johnston, 3rd 16-19 W, 43:31; Deborah Kuminkoski, 2nd 40-49 W, 44:17; Dez Czizmadia, 2nd 60 and over M, 44:19; Anne Wargo, 3rd 40-49 W, 1:05:22; Keith Wargo, 2nd 50-59 M, 1:05:22; Gloria Schwartz, 1st 50-59 W, 1:13:00; Lindarae Schmidt, 2nd 50-59 W, 1:28:06Carol Mitch, 1:12:12; Ray Mitch, 1:12:14; Nicholas Schmidt, 1:13:55; Marybeth Beck, 1:27:11

Tiger Trot 5K, May 19: Wesley Groll, 1st Overall M, 19:34; Mitch Radella, 2nd Overall M, 19:40; Kylee Savine, 1st Overall W, 24:07

St. Margaret 5K, May 20: Charlie Ban, 1st Overall M, 15:57; Laura Humphrey, 1st Overall W, 19:35; Michelle Choo, 3rd Overall W, 21:08; Jerry Maher, 2nd 40-44 M, 17:26; Ryan McCormick, 2nd 16-19 M, 17:31; Wayne Jacobs, 2nd 50-59 M, 21:43; Bob Gracie, 3rd 50-59 M, 21:58; Jeremy Bennett, 3rd 30-34 M, 23:09; Hunter Baxter, 3rd 11 and under M, 24:44; Christy Gregori, 3rd 30-34 W, 27:01; Emily Toy, 2nd 11 and under W, 28:44Mitch Radella, 19:24; Don Gawne, 21:40; John Baxter, 24:46; Ryan Booher, 25:57; Shannon Orr, 27:04; Wayne Toy, 28:45; Linda Orr, 31:58; Edward Imoff, 32:21; Rich Gregori, 33:20; Heather Killmeyer, 34:50; Lynn Flaherty, 39:09; Neal Francheck II, 39:12; Georgiana Julkowski, 44:14; Kathleen Osiecki, 44:15; Mark Flowers, 51:57; Patty Warneke, 54:59; Kraig McEwen, 57:53; Gloria Szymkewzicz, 58:18; Kyle McEwen, 59:09; Rebecca Hartman, 59:28; Megan Shirley, 59:36; Ashley Aber, 59:56; Kathleen O'Neill, 1:00:35, Stacy Lucas, 1:00:46; Anna Rea, 1:01:18

New Brighton Triathlon, May 27: Jeremy Cornman, 1st Overall M, 56:33; Jocelyn Smith, 1st Overall W, 1:05:21; Sue Mittermeier, 2nd Overall W, 1:08:04; Barry Mittermeier, 1st 50-59 M, 1:04:47; Adam Woods, 2nd 20-29 M, 1:11:27; John Dickson, 1st 60 and over M, 1:39:06; Tony Kurtz, 1:14:52; Todd Allman, 1:19:16; Lee Anderson, 1:21:47; Bruce Hall, 1:21:54; Curt Grimm, 1:26:41; Lisa Myers, 1:33:44

Cleveland Marathon, May 20: Brian McNeil, 1st Overall M, 2:31:06; Claudia Colita, 1st Overall W, 2:48:41; Lawrence Ross, 3:25:12; Matthew Palilla, 3:34:57; Valerie Kunkel, 5:36:40; Stacy Kopchak, 3:38:11; Kiyoshi Hayakawa, 3:39:08; Janine Marcoux, 3:39:35; Emily Gerega, 3:52:03; Edwin Bower, 3:52:37; Kimberly Reinhart, 3:56:37; Larry Stefanick, 3:57:07; Steven Swan, 3:57:27; Bob Markovich, 3:57:46; Joella Baker, 3:58:39Kevin Fritz, 4:01:29; William Marsh, 4:02:18; Lisa Carnovale, 4:03:45; Elizabeth Ihlenfeld, 4:13:30; Cody Rothrock, 4:14:05; Jessica Richards, 4:17:50; Michael Houston, 4:27:27; Paige Hayes, 4:29:02; Cyndie DeLucia, 4:34:29; Megan Spear, 4:43:39; Brandee Rentz, 4:59:54; Barnes Allen, 5:03:25; Laine Conti, 5:41:56; Susan Garver, 6:32:27 (walker)Send comments and suggestions to: 435 Cherry Valley Road, Saxonburg, Pa. 16056. Phone or fax: 724-352-4395. Email: bigp16@connecttime.netPat Neubert is the running columnist for the Butler Eagle.