Runner's Web Digest - May 9, 2003

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New This Week:

The latest training column by CTS Sports has been posted. Read Training and
Racing: Recovery Mode - Getting Over the Big Race by Lance Watson.
http://www.runnersweb.com/running/cts_columns.html

We have ONE personal postings this week.
Personal Postings are located after the Upcoming Section towards the
bottom of the newsletter.

This week's poll is: "Which of the following cities should host the 2012 Olympic
Games -
Leipzig, Germany; Madrid, Spain; Moscow, Russia; New York, USA; Other ?"

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: "What is your preferred post-workout/race beverage?"

The results at publication time were:
Beer 23
Juice 18
Soft drink 7
Sports drink 44
Water 67
Total Votes: 159

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: In Pursuit of Excellence
In Pursuit of Excellence shows you how to develop the positive outlook that
turns "ordinary" competitors into winners... on the playing field and off.
You'll learn how to focus your commitment, overcome obstacles to excellence, and
achieve greater personal and professional satisfaction.
Whether you are an athlete, coach, or high achiever in another walk of life, In
Pursuit of Excellence provides the expert advice and proven techniques to
fulfill your aspirations.
You can buy the book at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736031\
863

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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: the Comrades Marathon.
The Comrades Marathon is an 89K "down run" starting at Pietermaritzburg City
Hall and finishing at the Kingsmead Stadium in Durban
This year's race date is June 16th.
Arguably the greatest ultra marathon in the world where athletes come from all
over the world to combine muscle and sinew and mental strength to conquer the
approx 90 kilometres between the cities of Pietermaritzburg and Durban, the
event owes its beginnings to the vision of one man, World War I veteran Vic
Clapham.
The first Comrades Marathon took place on 24th May 1921, Empire Day, starting
outside the City Hall in Pietermaritzburg with 34 runners. It has continued
since then every year with the exception of the war years 1941-1945, with the
direction alternating each year between Pietermaritzburg and Durban, the so
called up & down runs.
The Comrades Marathon is a cherished national treasure and attracts thousands of
runners, spectators and television viewers every year. We invite you to
participate in this great event and experience the worlds greatest race.
Visit the site at:
http://www.comrades.com

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:

Female and Male Performance Times:
Female and male athletes seem to respond to training in a comparable manner. As
the quantity or intensity of training increases, aerobic capacity (V02max)
shoots upward, body fat tends to decrease, and performance improves, regardless
of gender.
In spite of these parallel responses, males frequently achieve better
performance times than similarly trained females. Part of the reason for this is
that males routinely engage in a perfectly legal, natural form of 'blood
doping'. The key male sex hormone - testosterone - promotes the production of
haemoglobin, the oxygen-carrying protein found inside red blood cells, and
testosterone also increases the concentration of red cells in the blood. The key
female sex hormone, oestrogen, has no such effect. As a result, each litre of
male blood contains about 150-160 grams of haemoglobin, compared to only 130-140
grams for females. The bottom line is that each litre of male blood can carry
about 11 per cent more oxygen than a similar quantity of female blood.
Strangely enough, male world records at distances from 800 metres all the way up
to the marathon are also about 11 per cent faster than female world marks. Is
that just a coincidence, or does the 11 per cent enhancement of blood oxygen in
males produce the 11 per cent improvement in running speeds? Since oxygen is
needed to furnish most of the energy required for endurance running, some
scientists have suspected that the 11 per cent oxygen difference is indeed the
key factor behind male-female performance variation.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0240.htm



Not All Sunscreens Are Created Equal:
Some don't protect against UVA rays, which may cause skin cancer.
(HealthScoutNews) -- When choosing a sunscreen, there's more than sunburn
prevention to keep in mind, a New York City dermatologist warns.
The burning rays of the sun, called ultraviolet B (UVB) rays, are the primary
cause of skin cancer, says Dr. Vincent DeLeo, associate professor of clinical
dermatology at Columbia University. But new research shows that ultraviolet A
(UVA) rays could also increase your risk for skin cancer, he says.
"This is an area of great controversy, but new studies say that some skin
cancers could be UVA-related," DeLeo says. The reason: These rays penetrate
deeper into the dermis, which is the base layer of the skin, and weaken the
body's immune system, a process called immunosuppression.
More...from HealthScoutNews at:
http://www.healthscout.com/template.asp?ap=1&page=newsdetail&id=513023



Common running injuries and what to do:
The first thing is to cut down on distance and intensity, physiotherapist says.
The single biggest mistake most runners make is to keep on pushing while
injured, physiotherapist Carolyn Bliss says.
"They just don't rest, and try to maintain the same mileage," longtime runner
Bliss said in an interview. "What they really need to do is cut down on the
length of time that they are running while they are injured, or go back a few
more steps and do the walk/run program again. I see it over and over again."
In general, basic care of running injuries involves ice, rest and gentle
stretching, but if you suspect a tendon injury, skip the anti-inflammatories,
ice the injury and get yourself to a physiotherapist for rehabilitative
exercises right away.
More...from Canada.com at:
http://www.canada.com/health/story.html?id=FF200002-C131-4B78-871F-1AF7EFA2979F



Shin splints:
(Periostitis)
What are shin splints?
Shin splints is the name given to pain at the front of the lower leg. The most
common cause is inflammation of the periostium of the tibia (sheath surrounding
the bone). The injury is an overuse injury and can be caused by running on hard
surfaces, running on tip toes and sports where a lot of jumping is involved. If
you over pronate then you are also more susceptible to this injury.
Symptoms include:
Tenderness over the inside of the shin.
Lower leg pain.
Sometimes some swelling.
Lumps and bumps over the bone.
Pain when the toes or foot are bent downwards.
A redness over the inside of the shin
More...from the SportsInjuryClinic at:
http://www.sportsinjuryclinic.net/cybertherapist/front/lowerleg/shinsplints.htm



Mind Games: Mental Training and Endurance Sports:
As I sit down to write this article, I am in the midst of preparing for my first
ever Tinman Triathlon. After retiring from a small career in elite cycling and
moving back to Hawaii from the mainland, my fiancée somehow convinced me to dust
off my cycling shoes and use them to compete in triathlons. Since my first
triathlon race, I've looked forward to each competition more than the last.
I think many of us enter the sports we enjoy through a loved one or a friend,
but what keeps us doing such grueling endurance activities as cycling or
triathlon is some inner motivation. Unfortunately, most athletes train only
their bodies to improve their performance while they neglect to build that
"inner motivation" which started them exercising and racing in the first place.
More...from HawaiiRace.com at:
http://www.hawaiirace.com/story.cfm?story_id=3766&departmentid=4&publicationID=4\
5



Smog like 'sunburn inside your lungs':
PROTECTION TIPS
Health tips for protecting yourself on high ozone days:
*Don't exercise or work outdoors in the afternoon
*Avoid congested streets and rush hour traffic, sources of air pollution.
Sunny days and warmer temperatures herald the coming summer, but they also can
mean ozone alerts, hazy skies and breathing troubles.
Nearly half of the American public is exposed to unhealthy amounts of smog,
according to a new report from the American Lung Association that ranked the
smoggiest U.S. cities.
Dr. Norman H. Edelman, a consultant with the association, said that smog can
inflame and damage the lining of the lungs, leading to swelling and restricted
airways.
"It's like a sunburn inside your lungs," he said.
More...from CNN at:
http://www.cnn.com/2003/HEALTH/05/01/smog.health/index.html

Tips from Running Times:
1.Start building a base now for a Fall marathon.
With summer upon us, you may be thinking about peaking for a local 10K in a few
weeks, but if you want to run a strong fall marathon, now is the time to be
building your base for that training.
In the Running Times Guide to Breakthrough Running, Mark Conover suggests that
you run 70% of your goal mileage 5 months before your goal race, 80% by 4 months
before the race, and reach the maximum mileage 2 months out. That means, if you
are aiming at an October 12 marathon and your goal mileage is 60 miles per week,
you should be running 42-45 miles/week by the end of May, and close to 50
miles/week by mid to late June. The bulk of this mileage-- no less than 80%--
should be at a relaxed, aerobic pace at which you could hold a conversation with
a running partner.

2.Muscular back pain is not uncommon in runners because running tends to tighten
the lower back muscles. When the lower back muscles tighten significantly or
spasm, it can feel as if you're being grabbed by a giant pair of pliers. Most
people would have a difficult time running through an acute episode. As the
tightness subsides, easy running is possible and may even lessen the pain and
speed recovery, according to sports medicine physician Dr. Cathy Fieseler, M.D.
Before continuing running, however, get an evaluation by a medical professional
specializing in back injuries, as your pain may involve the disks and nerves.
Typically, if the nerves are involved, pain radiates into a leg.
You can treat muscle spasm with ice. Even when you feel better, ice after
running and stretching. Stretching is very important, as tight hamstrings are a
major contributor to back pain.
Degeneration of the spinal disks can cause considerable pain, and it is possible
that running can increase degeneration because of increased pressure on the
spinal column. However, it may not be necessary to stop running if disk
degeneration or even a ruptured disk is your problem if you're willing to
incorporate cross training and running on soft surfaces (trails and treadmills)
into your running program.

3. Q & A
Q: I live in the South where the weather is both hot and wet. I know from my
soaked shorts that I am losing a ton of fluids and minerals on long runs. When I
feel like I'm running out of gas over the last 4-5 miles of my long runs, should
I be drinking more than just water? The taste of those 'ade type drinks almost
gags me.
A: Take your choice between failure and developing a taste for 'ade drinks.
Water alone is not only insufficient, but it could lead to a very dangerous
condition known as hyponatremia, or water intoxication. It is now being
increasingly addressed by the sports medicine community because so many runners
are sucking on water bottles all day long. When added to a water-only strategy
for staying hydrated during runs, it can wash out the sodium which the muscles
and kidneys need to function properly.
Your "slow downs" at the end of your long runs are probably caused by two
factors: dehydration (which, with as little as a 2% decrease in body fluid, can
negatively impact your performance) and depletion of your muscle glycogen.
To correct both problems, drink a fluid and energy replacement drink that is
based on solid research aimed to improve running performance. For example, new
research out of the University of Texas has found that a sports replacement
drink will do a better job if it contains carbohydrate and protein in a 4 to 1
ratio. Their study showed an amazing 24% improvement in endurance.
--Coach Roy Benson

Q: Currently I'm training for a half marathon logging around 50-65 miles per
week. My rest days consist of 4-5 miles easy (7:30-8 min. pace). Can this count
as REST or will it catch up to me down the road? I've run for about six weeks
straight without taking a day off (week totals are as follows: 50, 49, 55, 60,
54.5, 65) and still feel rested on my hard days. I understand the importance of
an occasional day off but my body feels like it recovers better when I shake out
the kinks with an easy 30 minute run.
A: It's OK to run seven days per week as long as your recovery days are truly
easy enough to allow your glycogen stores to be completely replaced before your
next "hard" workout. At the pace you mentioned, in order to stay within my
recommended effort zone of 65-70%, you should be in about 39:00 shape for a 10K,
or better.
The effort must be this low so the muscle fuel on the easy days comes, as much
as possible, from fat. That allows the carbo's you eat to be converted into
glycogen and stored in the muscles. If your easy days are harder than this, then
too much of the available glycogen is used for that run. The result is a chronic
glycogen deficit (CGD), the phenomenon that makes you literally hit the famous
20 mile wall. The difference here is that it takes several days of running too
much or too fast to deplete your glycogen enough to bring on the wall. Your
heavy, lead legs will tell you if you've developed CGD and should then take a
day off.
--Coach Roy Benson



Boston Marathon - the Ups and Downs:
Last fall, in planning to run the Hartford Marathon, I realized I was aiming for
my 49th marathon finish.
Thus, I told myself that if I made the qualifying time, I would run Boston in
the spring for my 50th lifetime marathon. I made the standard with just two
minutes to spare, so it was onto Boston in April.
Returning to the race for the first time in seven years brought back some
familiar memories. I was also pleasantly surprised by how orderly the bus trip
was out to Hopkinton. There was little commotion, and once we arrived in the
small town that annually hosts the start of the race, most everyone proceeded
quietly to the field behind the high school. I was amazed at how peaceful and
relaxed the entire scene was. With close to 20,000 anxious runners in an
enclosed space, I was expecting a much more frenzied atmosphere.
Then we all headed to the start-and all hell broke loose. That might be to
strong a description of what took place, unless you were a homeowner on Grove
Street. As the mass of runners made their way to their respective starting
corrals, many fled from the street onto the front lawns, back lawns, bushes, and
gardens of the homes along Grove Street, with one, single urgent purpose: to
relieve themselves. Men and women together, many not even making even the
slightest attempt to seek privacy, overran the property. Most homeowners
remained inside, if they were home at all. It was truly an astonishing display.
Never was the phrase, "If you gotta go, you gotta go" more graphically evident
than in the minutes leading up to the start of the marathon.
More...from Cool Running at:
http://www.coolrunning.com/engine/6/6_1/1202.shtml



Warning over vitamin doses:
People who take large doses of certain vitamins and minerals risk permanently
damaging their health, a government watchdog has warned.
Experts from the UK's Food Standards Agency say high levels of minerals like
beta-carotene and zinc over a long period may have irreversible harmful effects.
They have also proposed a ban on chromium picolinate, which is found in some
diet supplements, amid fears it can cause cancer.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/3007937.stm



First-race tips (or 20th-race refreshers) for triathletes"
By Dan Empfield, Slowtwitch.com
Having just returned from this year's installment of the Wildflower Triathlon, I
thought I'd write a few things that first-timers might want to remember.
Actually, they appear to be things a lot of 10th- and 20th-timers might want to
remember, based on what I saw at the event. Here they are in no particular
order:
1. Bring all manner of race apparel with you
One thing you can be sure of at Wildflower - it never rains, it's never cold,
it's always good weather for the first half of the event, and hot weather for
second half.
Then there was this year, when it was cold, rainy, windy and muddy throughout
the day.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=9794&sidebar=26&category=triathlon



No waif, no problem:
Researchers are challenging the assumption that heavy people can't be fit.
At 5 feet 4 and 185 pounds, Irene Rubinsky looks to some like the "before"
picture in a gym advertisement. But that impression ends when Rubinsky begins
the exercise dance class she teaches six days a week.
Rubinsky - who, besides dancing 10 hours a week, also takes weekly Pilates
classes and weight-trains - is more fit than the majority of the population.
She's strong, has great endurance and her vital statistics would put the lean
and unfit to shame: Her blood cholesterol, pressure and glucose levels are all
excellent.
The 36-year-old group exercise director for three Gold's Gyms in the L.A. area
exemplifies what more researchers are finding - that health should be measured
more by fitness and less by leanness. Research studies and a better
understanding of the strong role genes play in determining body shape are
leading more doctors to look beyond body size and to focus more on fitness as a
measure of true health, says Dr. Steven Blair, an epidemiologist and the chief
executive of the Cooper Institute, a Dallas-based organization that studies
fitness and health.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-heavyfit5may05,1,7617443.st\
ory?coll=la%2Dhealth%2Dfitness%2Dnews
[Multi-line URL]



Sesamoiditis:
Definition:
Sesamoiditis is a common ailment that affects the forefoot, typically in young
people who engage in physical activity like running or dancing. Its most common
symptom is pain in the ball-of-the-foot, especially on the medial or inner side.
The term is a general description for any irritation of the sesamoid bones,
which are tiny bones within the tendons that run to the big toe. Like the
kneecap, the sesamoids function as a pulley, increasing the leverage of the
tendons controlling the toe. Every time you push off against the toe the
sesamoids are involved, and eventually they can become irritated, even
fractured. Because the bones are actually within the tendons, sesamoiditis is
really a kind of tendonitis - the tendons around the bones become inflamed as
well.
More...from Foot.com at:
http://www.foot.com/info/cond_sesamoiditis.jsp




A Perfect Balance:
By Matt Fitzgerald
Muscular imbalances contribute to the majority of form flaws. Each muscle in the
body has what's called a length-force curvature, which refers to the amount of
force a muscle is able to produce at various degrees of contraction. An
imbalance is said to exist when one or more muscles on one side of a joint
become lengthened and one or more muscles on the other side become shortened
(tightened), causing their length-force curvatures to fall out of balance.
Particular activities tend to cause particular imbalances to develop. Swimming,
cycling and running are no exceptions. The classic imbalances in triathletes are
known as lower cross syndrome (tight hip flexors and low back muscles and loose
glutes and lower abdominal muscles), and upper cross syndrome (tight chest and
rear neck and loose shoulder rotators and scapular stabilizers), plus tight
hamstrings and calves from running. Visible signs of lower cross are a forward
tilt of the pelvis, "pooching" of the lower abdominal area, and swayback
(concave shape of the lower spine). Visible signs of upper cross are forward
neck tilt, rounded shoulders, and exaggerated curvature of the upper and
mid-spine.
More...from Triathlete at:
http://www.triathletemag.com/story.cfm?story_id=2428&publicationID=92&pageID=173\
2



Low-fat diet guru swims against swelling tide:
'Eat More, Weigh Less' author says U.S. ignoring message
SAUSALITO, California (Reuters) -- Dean Ornish, America's best-known advocate of
a low-fat diet, takes a few bites of his granola cereal with soy milk and pushes
it across the table in rejection.
"This is not the granola that they used to serve here so I can't eat this; it's
too fatty," he says at a cafe opposite his office in Sausalito, an area of
natural beauty and hundreds of boats bobbing along the panoramic waterfront.
He then orders an egg-white omelet with spinach and peppers, asking the chef to
use as little oil as possible in the cooking. A slice of melon smiles from the
plate's side.
Ornish, with wiry orange-brown hair and a slender frame, lives the message he
preaches: Eat a low-fat diet and feel better and healthier. He laughs when
pushing away his granola, but bristles at any notion he is a priggish diet
freak.
"I am not trying to be the school marm, saying what you are doing is bad. I am
not the food police," says the director of the Preventive Medicine Research
Institute.
"I don't care what people do as long as they know what the effects of those
choices are. And if most people knew if they were willing to make these changes
how much better they could feel, then many people might want to try that."
More...from CNN at:
http://www.cnn.com/2003/HEALTH/diet.fitness/05/04/ornish.diet.reut/



Suspicion haunts man with world at his feet:
By David Powell
British runner heads into controversy.
WHEN Robert Garside arrives in Delhi this month, as he is on course to do,
claiming to have become the first person to run round the world, he may reflect
that his 35,000-mile, six-year journey was the easy part. Convincing the
skeptics who doubt his word is likely to prove an impossible challenge for the
former psychology student from Stockport.
Garside is planning what he described as "a nice big finish" to his epic effort,
which he claims has cost in excess of £150,000. "I'll be finishing at India
Gate," he said. "I am hoping to have a lot of people there and have it filmed
from a helicopter." Some would suggest that, if a helicopter is booked, it will
be flying in from cloud-cuckoo-land.
More...from the Times at:
http://www.timesonline.co.uk/article/0,,4-671534,00.html



Carbohydrates - Rate Your Intake:
A balanced diet contains a proper mix of carbohydrates, fat and protein.
Together, they give you energy and the building blocks for growth, maintenance
and activity, which is why you need to eat significant quantities of each every
day.
There are two basic kinds of carbs: complex - which include pasta, rice, breads,
cereals, fruits and vegetables - and simple, which include cookies, candy, soft
drinks and pastries.
The big health difference: Complex carbs tend to be rich in vitamins, minerals
and often fiber, too. Simple ones tend to be sugary and low in nutrients -- but
high in calories.
More...from HealthScoutNews at:
http://healthscout.com/template.asp?page=carbohydrate&ap=1



Running Long - Shedding Scientific Light on Runners' Longevity:
Oscar Wilde, in The Picture of Dorian Gray, describes a young man who remains
unchanged at the epitome of youth, while a painting of him, locked away, is
gradually transfigured by the ravages of age and sin. After witnessing 18 years
of Dorian Gray's unaltered beauty, a close friend, Lord Henry, states "I wish
you could tell me your secret. To get back my youth I would do anything in the
world, except take exercise, get up early, or be respectable. Youth! There is
nothing like it." While Lord Henry's aversion to fitness is still professed by
some, exercise itself has become the modern fountain of youth.
Some runners seem to defy aging. Octogenarians complete marathons and masters
runners achieve world class finishing times. All runners experience the
exhilaration of exertion and are instilled with youthful vigor, strength and
stamina. This raises a profound and fascinating question: does running, in and
of itself, extend life expectancy?
Reduced Risks
Many studies address this question, but most do so indirectly. A great deal of
research demonstrates that exercise decreases the risk of specific diseases. We
now have definitive evidence that exercise reduces the risk of heart disease,
strokes, some types of cancer, and many other diseases. One is tempted to infer
that if running decreases the risk of the most common causes of death, then
running must improve life expectancy. While this logic is compelling, it does
not meet the rigorous standards required for medical proof.
More...from Running Times at:
http://www.runningtimes.com/issues/02oct/runninglong.htm



The feed zone - Nutrition Q&A with Monique Ryan:
Any time is snack time
By Monique Ryan, MS, RD
This report filed April 30, 2003
Hi Monique;
As an active cyclist and sometimes runner, I love reading your magazine column.
Your nutritional advice has proven very useful.
My stomach is my dilemma. During the work week, I usually exercise early in the
morning (pre-work) then I eat a sensible breakfast (banana/OJ/yogurt smoothie),
lunch (apple/pear/ham or turkey sandwich) and am able to make it through the
day. Unfortunately, when I get home at about 6 p.m., I immediately grab a snack,
followed by a larger than should be allowed dinner, followed by desert (and a
nice serving of guilt as an aperitif).
When I commute, the evening munchies are almost overwhelming! Can you recommend
some sort of afternoon snack that will suppress the afternoon/evening hunger
pangs?
Thanks -- SS
More...from VeloNews at:
http://www.velonews.com/train/articles/3830.0.html




Dormant muscles must be made to work again:
By Jennai Cox, Fitness Editor
THE body will quickly engage the use of a secondary muscle if the one normally
used to stabilise a joint is injured. This eventually leads to joint instability
and does nothing to encourage the now "dormant" muscle to work.
"We need to reopen the neurological pathway between the brain and muscle," Sam
Jenkins, a fitness consultant, said. This is the technique used in
rehabilitation to get injured muscles working again.
Stretching and massaging the muscle does help to a small degree in alleviating
the pain, but neither provides a long-term solution. Over time the muscles will
tighten once more and any pain will return.
More from the Times at:
http://www.timesonline.co.uk/article/0,,4-671762,00.html



Running for Pregnant Women and New Mums:
Running is a natural human activity. Pregnancy is a natural state. In her book
"Running for Pregnant Women and New Mums", Cassandra Davis , an experienced
running coach, French elite marathon runner and mother three show's how to
combine the two. , show's how to combine the two. Hardly any studies have been
done on pregnant women and the effects of running on foetal development. There
is little literature about to guide or give the pregnant runner the confidence
to continue the sport she loves safely throughout the 9 long months. Many
doctors advise strongly against running during pregnancy. These non votes of
approval, together with increasing feelings of discomfort, changes in the body
brought about due to weight gain, added with other common side effects such as
incontinence etc. will certainly deter even the most courageous mother-to-be.
The book serves as a comprehensive practical handbook to women who wish to
continue exercising and running through pregnancy safely. The author has set out
to answer questions she asked herself during her own pregnancies, and to
disperse many of the taboos and associated with running and pregnancy, without
blinding readers with medical jargon and scientific data. It is as much for the
recreational jogger as for the competitive Olympic athlete.
The book's contents compare pregnancy to preparing for a marathon from;
preconception, choosing antenatal care, the 40-week training program,
preparations for the big day and life after the birth. There are personal quotes
from many women who have run through pregnancy, tips and advice, a real training
schedule of a pregnant runner with her heart rate recordings, and an A-Z of all
the problems that could be encountered along the way.
The book can be ordered through: http://www.kineli.co.nz/



Sleepless? Don't Blame It on the Moon: Study:
LONDON (Reuters Health) - Contrary to popular belief, sleep patterns are not
affected by phases of the moon, according to an Austrian study.
Researchers with the Austrian Society for Sleep Medicine & Sleep Research
examined the sleep patterns of 391 subjects in various European countries,
finding that only eight percent reported signs of disturbance at the time of a
full moon.
About 25 percent of those surveyed said they had a particularly good night's
sleep on the night of a full moon.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=2699158



Disabled Sport - Grey-Thompson looking towards Athens:
Wheelchair athlete to boss (and this is a true story . . .):
"Could I please have a week's holiday to compete in the 1500 metres at the World
Championships?"
"Of course, but tell me something; it isn't really a fair race, is it?"
"I don't understand; why isn't it fair?"
"Well, doesn't it depend upon how fast the person pushing you can run?"
Oh, yes, we've come a long way," grins Tanni Grey-Thompson, who proved just how
far disabled athletes have come when she was voted into third place behind Sir
Steve Redgrave and Denise Lewis in the BBC Sports Personality of the Year
More...from the Telegraph at:
http://www.telegraph.co.uk/sport/main.jhtml?xml=/sport/2003/05/06/sorp06.xml&sSh\
eet=/sport/2003/05/06/ixsport.html
[Multi-line URL]



9 One-Minute Ways to Be A Better Climber:
Got a minute? Try these ways to increase climbing power.
7:23 a.m.Trade your morning joe for a cup of green tea. "The caffeine in coffee
depletes your adrenal glands," says Lydia Faesy, a naturopathic physician who
treats endurance athletes, "and hard riding is already a stress on the
adrenals." Green tea has 20% of the caffeine in coffee and it's full of
beneficial antioxidants, which help your body repair and prevent muscle damage.
8:38 a.m. Take the stairs. Don't cram in the elevator with your colleagues "I
have people climb stairs while on vacation or on a business trip when there's no
bike available," says cycling and multi-sport coach Gail Bernhardt
(www.ultrafit.com). Climbing stairs uses the quads, hamstrings, calves and
glutes--the same muscles used for climbing on a bike. For an extra dose of
power, take the steps two at a time, pushing off with authority.
More...from Bicycling. COM at:
http://www.bicycling.com/article/0,5073,1010,00.html?category_id=363



Ask the Doctor - Dealing with depression:
Dear Doc;
Recently, I've found myself understanding the ups-and-downs, erratic behaviors
and occasional bouts of stupidity exhibited by certain famous cyclists in Europe
these days.
While I haven't (and my wife really can attest to this) done anything illegal, I
have found myself having to rediscover my love of cycling. Personally, I suspect
a bit of depression, mostly because I've felt down, uninterested in my hobbies,
spending time with my wife, etc, for several weeks now.
Just because I recognize the symptoms doesn't mean I know what to do. I don't
trust the medicines many doctors insist on prescribing. In fact I would prefer
to avoid the med's if possible, but I'm at a loss.
Any suggestions or ideas that you have would be greatly appreciated. Yes, I do
have a family doctor, but I don't feel comfortable talking to him about this.
Right now, I'm looking for another doctor with whom I'm more comfortable.
More...from VeloNews at:
http://www.velonews.com/train/articles/3869.0.html




The Marathon Mystique:
What is the appeal of the marathon? Why does this event, the most daunting of
Olympic distances, attract thousands of participants each year, many again and
again, particularly in an age known primarily for its comforts and convenience?
Certainly each runner brings motivations as varied as his or her personality,
but the marathon's broad appeal hints that some aspect of the event speaks to
our common human nature.
Those of us who feel the pull know that simplistic, formulaic answers inevitably
fall short of describing our obsession. The marathon lures us by appealing to
every aspect of our being. It provides a physical challenge, an intellectual
puzzle, an emotional inspiration, and a spiritual test. Any attempt to explain
the marathon must address all of these attributes.
More...from Running Times at:
http://www.runningtimes.com/issues/01julaug/mystique.htm



Survey Finds Americans Prefer Walking to Biking:
NEW YORK (Reuters Health) - Many adults will hit the streets for a stroll this
summer, but most will leave their bicycles at home, according to a survey by the
U.S. Department of Transportation.
Eighty percent Americans who are old enough to drive are likely to take a walk
outdoors at least once this summer. But only about 27 percent will go for a bike
ride, according to the survey.
Why the difference? The Bureau of Transportation Statistics and the National
Highway Traffic Safety Administration, which jointly conducted the survey, found
that only half of all adults felt their communities were suitable for riding a
bike. Whereas most of the people surveyed felt their neighborhoods were safe
enough for walking.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=2698761



Eat right for your blood type:
Do you know what your blood type is? If not, you may ask your physician to order
a special blood test for you to determine what your blood type is. Unless you
have been hospitalized, had surgery, or have given blood, this type of blood
screening is not ordinarily done as a matter of routine.
There has been extensive scientific research over the past 30 years that shows
evidence that your individual blood type determines your predisposition toward
getting certain diseases, such as cancer, heart disease, diabetes, lupus,
muscular sclerosis, allergies, etc. Our blood type also determines what type of
biochemistry our digestive systems are made of. "Your blood type is a powerful
genetic fingerprint that identifies you as surely as your DNA".
More...from Run the Planet at:
http://www.runtheplanet.com/pages/refer/articles/bloodtype.php





This Weeks Events:
*Please verify event dates with the event websites*

May 10, 2003:
Nordion 10K - Ottawa, ON
http://www.runnersweb.com/running/NationalCapitalMarathon.html
http://www.ncm.ca

Third River Bank Run - Grand Rapids, MI
USA 25 km Championships
http://www.53riverbankrun.com/

Lake Geneva Marathon - WI
http://www.lakegenevasports.com/marathon_index.htm

May 11, 2003:
ITU World Long Course Championships - Ibiza, Spain
http://www.homedeferro.com/
http://www.triathlon.org

National Capital Marathon - Ottawa, ON
http://www.runnersweb.com/running/NationalCapitalMarathon.html
http://www.ncm.ca
Rogers Online Finish Line
http://www.rogerstelevision.tv/option.asp?rid=4&lid=16&tid=1936

Forest City Races Marathon - London, ON
http://www.forestcityroadraces.com/

Sao Paulo International Marathon - Brazil
http://www.yescom.com.br/maratona/2003/

St. Kitts International Triathlon - W.I.
http://www.stkittstriathlon.com/
ITU Site
http://www.triathlon.org/international/int-2003/st-kitts/index.htm

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 ONE personal postings this week.
"I was running for the Lupus Foundation of Mass. w/ my little sister's teddy
bear strapped to my left arm. Her name, Shawna was printed in red on both
sides of the Lupus T-Shirt I was wearing. We lost her in Nov. to Lupus & I
ran in memory of her & to raise $$ for research. If you find any, please
contact me @ this E-mail or the address I'll leave.
Thank you!
Terri Sweeney mailto:KANOVACK@...
153 Winthrop st #3
Taunton, ma 02780"


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:
http://www.runnersweb.com/running/rw_television.html



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Have a good week of training and/or racing.


Ken Parker
Runner's Web
runnersweb@... <mailto:runnersweb@...>
http://www.runnersweb.com/running.html
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