Runner's Web Digest - April 18, 2003

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New This Week:
John North of Brampton, ON has correctly identified the photo in our Photo ID
contest as that of as Heather Fuhr, Canadian
triathlete .
He wins a copy of Triathlete Magazine's Complete Triathlon Book.
Triathlete Magazine's Complete Triathlon Book: The Training, Diet, Health,
Equipment, and Safety Tips You Need to Do Your Best
More information on the book is available from:
http://www.amazon.com/exec/obidos/ASIN/0446679283//runnersweb/104-3129993-743512\
5
In one handy, easily referenced guide TRIATHLETE MAGAZINE'S COMPLETE TRIATHLON
BOOK offers the best advice, stories, and tips from
the top coaches and athletes who have contributed to the magazine over the
years. Appealing to both novices and the most seasoned
athlete, the book strikes a balance between technical depth and
beginner-friendliness by getting right down to the guidelines that
all triathletes can use. In addition, the book offers advice for the various
categories of triathletes: beginners, veterans,
short-course specialists, Ironman specialists, and others. Bearing the name of
the most popular source for information on the sport,
this book is sure to become a classic among triathlon enthusiasts.
You can buy the book here:
http://www.amazon.com/exec/obidos/ASIN/0446679283//runnersweb/104-3129993-743512\
5

The latest Carmichael Training Systems column has been posted - Running off the
Bike by Lance Watson.
Check it out from the CTS Columns page at:
http://www.runnersweb.com/running/cts_columns.html

We have NO personal postings this week.
Personal Postings are located after the Upcoming Section towards the
bottom of the newsletter.

This week's poll is: "What do you believe is the limit for women's marathoning?"

Cast your vote at:
http://www.runnersweb.com/running.html
Post your views in our Forum at:
http://www.runnersweb.com/running/runnersweb_forum.html
[Free Registration Required]

The previous poll was: "Which of the following events receives the best TV
coverage?
Hawaii Ironman
IAAF world championships
NYC Marathon
Olympics
Tour de France"

The results at publication time were:
Hawaii Ironman 2
IAAF world championships 1
NYC Marathon 4
Olympics 42
Tour de France 48
Total Votes: 97

You can access the poll from our FrontPage as well as voting on and/or
checking the results of previous polls.

Book of the Week: Bike Racing 10.
Infinitely practical and packed with powerful insights, Bike Racing 101 is the
single best resource for cycling enthusiasts who are
ready to move from the sidelines to cycling competition. From preparation to
performance, Bike Racing 101 gives you the essential
information you need to hone your skills, chart your course, and get into the
race.
Penned by renowned experts Kendra and René Wenzel, Bike Racing 101 gives you the
inside edge from world-class competitors who've
raced at top levels of international competition. Equipment, apparel, training,
skills, nutrition, and even the unwritten rules of
racing etiquette are covered in this comprehensive guide.
Buy the book at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736044\
744



If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
or leave your comments in one of our Forums available from our FrontPage.

Our Photo Slideshow is updated on a random basis. Check it out from our
FrontPage.

The FiveStar Site of the Week:
The FiveStar Site of the Week for next week is: Boston Marathon - 107th Running.
This coverage of the famous Boston Marathon by the Boston Herald includes a
history of the event, photo galleries, marathon links
and live race-day coverage.
Check it out Monday at:
http://www.metrowestdailynews.com/marathon2003/live03.html

Send us your suggestions for our Five Star site. Please check our list
of previous Five Star Sites available from the Five Star Window under
the link "Previous Five Star Sites" as we do not wish to repeat a site
unless it has undergone a major redesign.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:
===============

No good evidence for low carb diets:
Low carbohydrate diets may be very popular but according to new research there
is little evidence to support their effectiveness.
The conclusions come from a research group, led by Dr Dena Bravata from the
Stanford University Medical Centre, who reviewed 107
studies on low carbohydrate diets involving over 3000 people from around the
world. The findings appear in this week's Journal of
the American Medical Association.
"Our results demonstrated the marked discordance between the knowledge needed to
guide dietary choices and the information that is
available in the medical literature," the authors write.
They argue that the epidemic in obesity currently sweeping the western world
involves people having weight problems for years or
decades, and it is therefore important to obtain long-term data on the
effectiveness of diets.
More...from ABC Australia at:
http://www.abc.net.au/science/news/health/HealthRepublish_828781.htm



Novel high-altitude adaptation found in Ethiopians:
Ethiopians living at high altitudes have developed a unique way of adapting to
low oxygen levels, using a mechanism previously
unseen in populations in the Andes and the Tibetan plateau, according to new
research.
The work, published in this week's issue of the journal Proceedings of the
National Academy of Sciences, studied 236 members of a
traditional Ethiopian community and found they did not exhibit the adaptations
seen in the two other native populations.
The scientists were at a loss to explain the mechanisms and suggest further
research. "Ethiopians must have unique adaptations of
oxygen uptake or delivery," said Professor Cynthia Beall, an anthropologist at
Case Western Reserve University in Cleveland, USA,
who led the study.
More...from ABC Australia at:
http://www.abc.net.au/science/news/stories/s739204.htm



In the long run, marathon may hurt:
It is hailed as the zenith of human performance, an event testing the true
mettle of athletes -- the marathon, a 26-mile,
joint-jolting measure of running prowess and emotional endurance.
But just how good is it for the human body to be pushed so far for so long?
''I don't think anybody can tell you what the optimal level of physical activity
is to get all of the health benefits that we all
want,'' said Dr. Miriam Nelson, a nutrition and physical activity specialist at
Tufts University's Friedman School. ''But the
reality is, it's not the marathon.''
But if you do take feet to pavement for this year's Boston Marathon, it's caveat
runner.
There are the minor injuries -- pulled muscles, blisters, shin splints. And then
there are the potentially life-threatening medical
crises -- heat stroke, water intoxication, heart failure.
''It is a double-edged sword,'' said 1976 Boston Marathon champion Jack Fultz,
now coach of the Dana-Farber Marathon Challenge team
and an adviser to Nike. ''Training for and running a marathon can be a very
beneficial thing for one's physical stature, but it can
also be very detrimental.''
More...from Boston.com at:
http://www.boston.com/marathon/stories/2003/In_the_long_run_marathon_may_hurt+.s\
html



Officials warn - Don't drink too much water:
Race officials this year are doing more to warn runners about the dangers of
drinking too much fluid on the course -- a deadly
condition that killed a 28-year-old runner last year.
Dr. Marvin Adner, medical director of the Boston Marathon, said a bulletin was
sent to every registered runner this year about
hyponatremia, or "water intoxication," and how to avoid over-drinking on race
day.
"It's a preventable disease," he said. "It doesn't have to happen. The problem
that wasn't recognized before is -- you can drink too
much water."
Hyponatremia killed Waltham resident Cynthia Lucero last year making her the
second fatality in the race's history. She was the
first to die of hyponatremia.
More...from the Boston Herald at:
http://www.metrowestdailynews.com/marathon2003/more_coverage/spo_marathonwater04\
162003.htm



Yogurt May Help Body Burn Fat:
Many Dieters Skip Dairy Products.
While some calorie-conscious people may drop dairy products when they're
dieting, a new study suggests this strategy could backfire.
New research reveals that yogurt may help turn up the body's fat-burning
ability, making it easier to lose fat while maintaining
lean muscle.
The study was presented Monday at the Experimental Biology conference by Michael
Zemel, professor of nutrition at the University of
Tennessee.
Zemel and his team found that people who included a light yogurt as part of
their weight-loss plan lost significantly more weight
compared to others who simply reduced calories. The yogurt eaters lost 22
percent more weight, 61 percent more body fat and 81
percent more stomach fat during the 12-week study.
More...from TheBostonChannel at:
http://www.thebostonchannel.com/health/2111004/detail.html



Sports shoes: the shocking truth:
Going through the paces: a shoe is subjected to testing. (Pic: Simon J. Bartold)
Sports shoes are not designed to help the average punter and may do more harm
than good, says an Australian podiatrist.
Speaking at the Australian Conference of Science and Medicine in Sport last
week, Simon Bartold from the University of South
Australia said it was a myth that shoes with softer midsoles provide better
cushioning.
"To a large degree shoe design doesn't make a lot of difference", said Mr
Bartold, a research fellow within the School of Health
Sciences.
"The perfect model we should be working on already exists - the foot."
In fact, shoes with harder midsoles are preferable, he said. The midsole is the
part inside the shoe under the foot.
More...from ABC Australia at:
http://www.abc.net.au/science/news/stories/s404220.htm



Free thinker:
Standout American runner Alan Culpepper has his own game plan for success.
Alan Culpepper coaches himself. He negotiates his own endorsement contracts. He
stood up to his Texas high school track coach, who
told Culpepper he'd run the 800, 1,600 and 3,200 his senior year.
"Dad," Culpepper asked his father, "do I have to do all those?"
"Not if you don't want to," said Stan Culpepper.
So against a backdrop of criticism from coaches and teammates, Culpepper skipped
his senior track season, ran in open meets against
college athletes and clocked the fastest 1,500 by a prep that year.
"He is independent," said Stan Culpepper.
With three-time defending champion Sammy Kipketer having withdrawn from Sunday's
Carlsbad 5000, Culpepper, 30, becomes the race's
marquee attraction. His eyes will be focused on Marc Davis' American record for
5,000 meters on the road, 13:24, set here in 1996.
Culpepper created a stir last October when he ran the Chicago Marathon in 2
hours, 9 minutes, 41 seconds, tying Alberto Salazar for
the fastest American marathon debut. Four months later he knocked off Meb
Keflezighi to win the 12-kilometer U.S. Cross Country
Championships.
There's an interesting twist to Culpepper's recent success and his independence.
One reason for that success?
Becoming a father, where his son, Cruz Samuel, is so dependent upon his father.
More...from the San Diego Union-Tribune at:
http://www.signonsandiego.com/news/uniontrib/fri/sports/news_mz1s11free.html



Other half of the Radcliffe success story:
It can't be easy being "Mr" Paula Radcliffe. And given the dire state of British
male middle-distance running, it is compounding an
insult to Gary Lough to have people consider him as little more than the bag-man
for his famous wife.
In the mid-1990s, shortly after Radcliffe won the world junior cross-country
title, Lough was as promising a talent as the then
girlfriend he met at Loughborough University.
He represented Northern Ireland in the Commonwealth Games 1,500m, and his best
of 3min 34.76sec would have been enough to put him
second in Britain last year. Occasionally chided for a passing resemblance to
David Beckham, he even featured on the cover of the
International Athletics Annual in 1995, chasing future Olympic champion
Nourredhine Morceli in the World Cup race. Radcliffe, in
contrast, did not merit a mention.
More...from the Financial Times at:
http://search.ft.com/search/article.html?id=030411000861&query=Pat+Butcher&vsc_a\
ppId=totalSearch&state=Form
[Multi-line URL]



Wasted youth:
Dr Lindsay Weight .
I have just spent three afternoons track side with first year UCT medical
students (my day job is to teach Physiology to
undergraduate medics and health and rehab students). The purpose of these
afternoons in the sun was to have the students do a
standard fitness test and then answer some questions around fitness, exercise
and health.
The fitness test we used was the 12 minute test. This is a standard protocol
which can be used to assess the fitness of large
numbers of people effectively and with minimal cost. All you need is a 400m
track and a stopwatch. The objective is to cover as much
ground as possible in 12 minutes. One's age-appropriate level of fitness is then
graded according to the number of laps completed.
Two and a half laps is one kilometre, so running at 6mins/km one should complete
5 laps, 5 mins/km is 6 laps and 4 mins/km is 7.5
laps. Of an entire class of 200 eighteen year olds (and a handful of older
students) only four managed 7 laps. Two were proficient
soccer players, one had run track at school and the other was one of those born
athletes who did no formal training whatsover other
than to participate in various fringe sports. All were male.
Fewer than 20 students (10% of the class) managed to run somewhere between 5 and
6 laps, and those that did made it look like a
sprint compared to the performance of their classmates. That the vast majority
were incapable (or reluctant) to go any faster than a
moderate walk (3 laps or less completed) surprised, perplexed and disappointed
me. OK, granted, some did make a valiant attempt to
jog as far as possible but their lack of fitness and the heat reduced them to
walking before the time was up.
More...from SuperRunner at:
http://www.superrunner.co.za/sportstalk.asp?tId=2037&scat=SUPERRUNNER/SOUTHAFRIC\
A



Elliptical trainers offer an all-around workout:
Elliptical machines are popular because they are easy on your joints, are good
for your heart and provide a smooth, all-around
workout by combining running and cross-country skiing motions. But finding an
economical home model that feels as solid as the one
at the gym can be difficult (I once broke three, under-$1,000 models in a week).
The four machines listed below -- all of which
include heart-rate monitors -- cost substantially more than $1,000. But the
rattle-free, club-quality workouts they provide are
worth it.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-gear14apr14,1,955702.story?\
coll=la%2Dhealth%2Dfitness%2Dnews
[Multi-line URL



AOFAS Running Shoe Survey:
The American Orthopaedic Foot and Ankle Society (AOFAS) is an organization of
more than 1,600 orthopaedic surgeons who have special
interest and training in the foot and ankle. Its members are medical doctors and
doctors of osteopathy who, after completing medical
school, have taken at least five years of additional training to become
specialists in the care of diseases and deformities of the
foot and the ankle and their surgical treatment.
All those who complete the survey will be entered in a drawing for a free pair
of running shoes.
Take the survey at:
http://fmpro.cantrall.com/aofassurvey.htm



Light exercise just will not do:
MIDDLE-AGED men who think that light exercise will help them avoid an early
death from heart disease are mistaken.
A major international study of men living in Caerphilly has concluded that only
vigorous exercise can have any significant effect on
lowering a man's chances of dying from cardiovascular disease.
Rather than taking brisk walks, sailing, bowling or playing golf, the man who
wants to keep his heart healthy must begin taking part
in activities such as hiking, jogging, swimming, tennis, squash or heavy
digging.
The study, in the journal Heart, was led by Dr John Yarnell of Queen's
University in Belfast.
More...from icWales at:
http://icwales.icnetwork.co.uk/0100news/0200wales/page.cfm?objectid=12848397&met\
hod=full&siteid=50082&headline=Light%20exercise%20ju
st%20will%20not%20do
[Multi-line URL]



To do what she does, it's amazing':
Local News - Kingston triathlete Suzanne Dostaler remembers the 1999 K-Town
Triathlon vividly - it was the last time she competed in
her favourite event with the use of both her arms.
Dostaler, 46, was diagnosed more than four years ago with a soft tissue sarcoma
on her right axilla, located under her shoulder.
"I didn't believe it when they told me it was a sarcoma," Dostaler said in an
interview with The Whig-Standard. "It's not a common
thing."
Soft tissue sarcomas are cancer of the body's supporting tissues. They can occur
in muscle, fat, blood vessels or in other tissues
supporting the body's organs.
After several unsuccessful radiation and chemotherapy treatments to remove the
sarcoma, Dostaler had her right arm and shoulder
amputated in November 1999.
She said adjusting to having one arm has been difficult, but not impossible.
More...from the Kingston Whig-Standard at:
http://www.thewhig.com/webapp/sitepages/content.asp?contentid=29253&catname=Loca\
l+News



Amorous athletes:
More than ever, sports stars are getting together as couples.
Word arrived by stork last week that the world's fastest woman is expecting a
child by the world's fastest man. I find this
wonderfully extraordinary news, the epitome of reaching for human limits. When
Steffi Graf and Andre Agassi had their first child
last year, I thought that was the height of athletic parenthood, but the baby
Marion Jones and Tim Montgomery are expecting surely
will enter this world with the speediest genetic potential of any bundle of joy,
ever.
Have we a trend here? There didn't used to be many pan-athletic romances. After
all, traditionally, male athletes were supposed to
lust after cheerleaders. But there have been recent reports of long-term
relationships between baseball player Roberto Alomar and
tennis' Mary Pierce, and golfer Sergio Garcia and another tennis star, Martina
Hingis. And here are two current champions who've
been seen in each other's company: Serena Williams and Keyshawn Johnson of the
Tampa Bay Buccaneers. Soccer's Mia Hamm and Red Sox
shortstop Nomar Garciaparra are engaged. Anna Kournikova has been linked with
more fading NHL stars than the New York Rangers
payroll department. Suddenly sports is more, uh, fertile paparazzi territory
than is Hollywood.
More...from Sports Illustrated at:
http://sportsillustrated.cnn.com/inside_game/frank_deford/news/2003/04/16/viewpo\
int/



From Runner's World:
Get Pumped: "If you aren't already doing some form of strength training,
it's time to start. The more muscle you have, the more calories you'll
burn all day long. And it only takes two workouts a week to make a
difference. For a fun strength workout at home, try using a fitness
ball." -Liz Applegate, Ph.D.

Stay on your Feet: Don't sit as soon as you finish a marathon. Stay
upright and keep walking to avoid cramping. Your leg muscles need blood
to be pumped through them. Otherwise, your legs will become very sore
and stiff.

Love Your Lager: Beer lovers, rejoice. A study of Israeli men showed
that drinking pale lager might lower your risk of heart attack.
Researchers think the lager probably reduces the production of
fibrinogen, a protein involving blood clotting.

"Running has always been an important part of my life, so it's just
natural for me to run every day. I try to keep my life in balance and
not let any one thing become too dominant. I believe that anyone can
make the time for working out and staying fit; it's just a matter of how
important it is to you." Ruth Wysocki, member of the 1984 U.S. Olympic
team in the 800 and 1500 meters

Pass With Care: "Always assume motorists don't see you as you're about
to cross their path -- especially if you're approaching from their right
as they're making a right-hand turn. Proceed with caution, and make eye
contact with drivers whenever you can." - Vicki DaSilva, senior photo
editor

Boston Bound: Heading to Boston this weekend? Don't miss out on all the
latest interviews, historical recaps, and latest changes on our Web
site. Our Special Online Boston 2003 Section should be your first stop
on the road to Beantown. We'll have live race day coverage (online)
starting at 11:15 a.m. EST April 21.

Beat Injury: "After a layoff or an injury, your feet and legs need time
to get re-accustomed to the effort of running. They have become somewhat
soft and lazy, and it takes time to build them to the point where they
can once again absorb the forces of running," says Amby Burfoot in The
Complete Book of Running




Strong Thigh Muscle May Hasten Knee Arthritis:
NEW YORK (Reuters Health) - Strengthening the thigh muscle is generally thought
to help arthritic knees, but a new study suggests
that strong thigh muscles may hasten arthritis in those with certain joint or
leg characteristics.
The results do not mean that exercise is harmful for those with arthritis, but
does suggest more research is needed on whether or
not special exercise programs need to be tailored for patients, according to the
report, released Monday.
An estimated 12 percent of Americans aged 65 and older have osteoarthritis of
the knee, and experts often recommend strengthening of
the quadriceps muscle in the thigh as a treatment. Osteoarthritis occurs when
the cartilage that cushions joints breaks down, often
leading to pain, swelling and loss of mobility.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml;jsessionid=0V4FNTTTAQUCMCRBAEZSFFA?type\
=healthNews&storyID=2564475
[Multi-line URL]


Knee Pain:
Knee pain in athletes is very common. Because the knee joint is so complex, many
different things can cause pain. We are going to
focus on pain under and around the knee-cap (patella) in this article.
The patella serves as a connection between the quadriceps muscles (the quads)
and the shin (tibia). The quadriceps is a group of
four muscles whose main job is to extend the knee. Three of them run from the
femur to the patella (Vastus medialis, Vastus
lateralis, Vastus intermedius), the other (Rectus femoris) from the pelvis to
the patella, and also flexes the hip. A short, strong
tendon, the infrapatellar tendon, connects the patella to the tibia.
More...from Ironman25 at:
http://www.ironman25.com/modules.php?name=News&file=article&sid=8&mode=&order=0&\
thold=0



Partial Knee Replacement:
NEW YORK (Ivanhoe Newswire) -- Anyone who has arthritis of the knee knows how
painful it can be. While medication can help, major
surgery is often the only way to get complete relief. Now there's another
option.
Last summer, a severe case of arthritis in his knee made it impossible for Ed
Schultz to put on his shoes. A scan of his knee
confirmed the problem. "There was no cartilage at all, no cushioning of any kind
between the bones. When I'd walk, it was a mortar
and pestle grinding away at each other," Schultz tells Ivanhoe.
Until recently, fixing the problem would have meant total knee replacement.
Because only part of Schultz's knee was affected,
orthopedic surgeon Michael Bronson, M.D., recommended a far less invasive option
-- a partial knee replacement.
More...from Ivanhoe at:
http://www.ivanhoe.com/channels/p_channelstory.cfm?channelid=CHAN-100016&storyid\
=5794



Super slow workouts add muscle for those who can take the strain:
Dan Fitzgerald takes 10 seconds to lift a weight that other people lift in
four. It takes him five seconds to ease it back down,
even though others can do that in two.
Fitzgerald is not having trouble with his lifts. He wants them that way.
Supporters of super slow training regimens such as the one Fitzgerald uses at a
YMCA in Quincy, Mass., say they can build more
muscle. Fitzgerald said he's added a lot in the three years he's been doing
super slow.
"I went from 165 to 180 (pounds) and I'm pretty solid," he said. "I'm 12 to 14
per cent body fat. That's not too bad for a
50-year-old."
More...from Canada.com at:
http://www.canada.com/ottawa/story.asp?id=F6D93F3F-C8AC-421F-A04D-31A69268008E



Runner back on track after 'miracle' recovery:
Some moments separate the monumental from the mundane, slices of life, both
inspiring and tragic, never to be forgotten.
Time stops. Hearts flutter. And you know exactly where you were.
March 25, 2002
Liz Farrey and Kaleigh Bishop toe the starting line for the 800-meter race. Paul
Johnson gets ready to start it. Karen Furney sits
in the stands, sun beaming down on the track at Stanwood High School.
Someone yells, "Zach's down." Everyone looks. Time stops.
Zach Furney's legs thrash in the infield grass. Someone calls 911. His heart
stops, his blood pressure rests at zero. Stanwood
assistant coaches perform CPR. The ambulance comes. Coaches cancel the
intrasquad meet.
And the Stanwood track team joins hands in a circle near the stands and prays
for a fallen friend.
More...from the Seattle Times at:
http://seattletimes.nwsource.com/html/sports/134672609_bishop10.html



Racing Queenstown Worlds?
The scenery is just breathtaking but so too is the temperature. If you might be
racing at the end of the year read this and be
prepared for the Cold!
Putting it all together for the big day in Queenstown
By Coach Brendon
A lot of athletes get themselves very fit for racing and then fall down on the
big day usually because of poor pre race planning. We
all know that this usually happens to the less experienced athletes - there is
nothing like simulating your key race or parts of
your key race to ensure that you perform to your physical potential created by
your hard work. But turning up to a race venue, site
unseen, also leads to problems and this will give kiwi athletes a real edge come
next years world championships in Queenstown. Here
is a brief overview of what to expect and how your training should be modified
to suit.
Know Your Race Course
More...from EnduranceCoach at:
http://www.endurancecoach.com/Tips_For_Queenstown_Triathlon_Worlds_2003.htm




Upcoming Events:
==============
April 19, 2003:
Crescent City Classic - New Orleans, LA
http://www.ccc10k.com/site12.php

Two Oceans Marathon (56km) - Cape Town, South Africa
http://www.twooceansmarathon.org.za/

Charlottesville Marathon - VA
http://www.charlottesvillemarathon.com/

April 21, 2003:
Boston Marathon - MA
http://www.bostonmarathon.org/
Runner's World Boston Coverage
http://www.runnersworld.com/events/boston03/home.html
More Boston Marathon Links
http://www.runnersweb.com/running/boston_marathon_links.html

August 1 - 17, 2003:

Pan American Games - Santo Domingo, Dominican Republic
http://www.santodomingo2003.org.do/

August 23 - 31, 2003:

9th IAAF World Championships in Athletics - Paris 2003 St-Denis, France
http://www.paris2003saintdenis.org/en/accueil.html

Check our Upcoming page for more events at:
http://www.runnersweb.com/running/rw_upcoming.html

This Weeks Personal Postings/Releases:
We have NO personal postings this week-
Television and Online Coverage:
[Check local listings as event times are subject to change]

Check out our new Runner's Web Television Links page at:
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Have a good week of training and/or racing.


Ken Parker
Runner's Web
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