Runner's Web Digest - May 16, 2003

The opinions expressed in the articles referenced by the Digest are the opinions
of the writers and not the Runner's Web

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New This Week:

We hit a new high for page views of our FrontPage on Monday with 4,114!

We have created a photo album for the Nordion 10K and Alcatel Marathon.
It is at:
http://www.runnersweb.com/running/NCM_Photos.html
The photos are actually on a Yahoo Community and as a result you must be a Yahoo
member to view them. You will be asked to sign in when you click on the "photos"
link.

Tracy Montgomery's Monthly Column has been posted. This month's topic is
Iliotibial Band Friction Syndrome.
Check it out at:
http://www.runnersweb.com/running/news/tm_20030512_ITBand.html
You can find the index to her columns at:
http://www.runnersweb.com/running/tm_columns.html

The latest training column by CTS Sports has been posted.
Cycling: Smooth Strokes by Seiji Ishii is available from:
http://www.runnersweb.com/running/cts_columns.html

We have negotiated a 10% discount from Ortho Athletic, makers of high quality
orthopedic supports and braces - "Get Back in the Game".
Their web site is at:
http://www.orthoathletic.com/.
To receive the Runners Web discount you need to type in the following
promotional code
on checkout: "Runners Web" (Case Sensitive - No Quotes)

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: "Should hypoxic training be banned?"
Some athletes who shun performance-enhancing drugs claim the only way they can
compete on a field made uneven by illegal doping is to use hypoxic tents and
other training devices that manipulate the air they breathe.
More...on Hypoxic Training:
http://www.hypoxictent.com/index.html

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 cities should host the 2012
Olympic Games -
Leipzig, Germany; Madrid, Spain; Moscow, Russia; New York, USA; Other ?"

The results at publication time were:
Leipzig, Germany 27
Madrid, Spain 18
Moscow, Russia 4
New York, USA 25
Other 19
Total Votes: 93

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: Faust's Gold: Inside the East German Doping Machine
By Steven Ungerleider
In this informative but ultimately disappointing account, Ungerleider, a
psychologist and journalist, traces the first major trial of former East German
sports officials in 1998 and 1999. Under a strict directive from its highest
political office, between the 1960s and the '80s the GDR gave steroids to more
than 10,000 uninformed youngsters as part of its quest for dominance in
worldwide sports events.
In the news recently:
"Drugs in sport: German swimmer pursues damages
By Carla Chapman - 09 May 2003
A former East German swimmer, Karen König, has filed a lawsuit seeking
compensation from Germany's National Olympic Committee for health damage she
says she suffered as a result of systematic doping in the former communist
nation."
Full article at:
http://sport.independent.co.uk/general/story.jsp?story=404514
Buy the book, "Faust's Gold: Inside the East German Doping Machine" at:
http://www.amazon.com/exec/obidos/ASIN/0312269773//runnersweb/102-5493803-698972\
5

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: Patrick Johnson - The Official
Website.
Johnson is the first Australian to break 10 seconds running a wind-assisted 9.88
this year.
Indeed, the 30-year-old Queenslander and his coach of six years, Esa Peltola,
believe the first Australian to break 10 seconds for 100 metres can go even
faster.
Johnson, who hit the headlines last week when he clocked 9.93sec in Mito, Japan,
said yesterday there was still plenty of work to be done in preparation for the
Athletics World Championships in Paris in August.
Check out his site at:
http://www.patrickjohnson.com.au/

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:

Marathon Dilemma: How Much Water Is Too Much?
Reuters Health, By Natalie Engler
Monday, April 21, 2003
BOSTON (Reuters Health) - Today, as Boston Marathon runners push their sinewy
bodies over "heartbreak hill" and dash past throngs of cheering fans, many will
do something unusual: stop and step on a scale.
The scales, positioned in Red Cross stations every mile throughout the second
half of the course, have nothing to do with an obsession with being svelte.
Rather, they are part of a new push to protect runners from hyponatremia, a rare
condition that claimed the life of a healthy 28-year-old woman who collapsed
during last year's race.
Only a handful of people have died from the condition, in which their blood
sodium concentration falls to an abnormally low level, usually from drinking too
much water. But the risk of suffering from its symptoms during a marathon is
higher than most people think.
Dr. John Cianca, medical director for the Houston Marathon and a sports medicine
physician from Baylor College of Medicine, said that over the past five years he
has seen close to 80 cases of moderate or mild hyponatremia.
Moreover, in clinical studies, he and his team of researchers discovered that
almost 85 percent of the subjects had lowered blood sodium levels during or
after running a marathon. Nearly 25 percent had levels below 135 milliEquivalent
(mEq) per liter of blood, the point at which a diagnosis is made (136-142 is
considered normal).
He and his colleague, Dr. Joseph Chorley, presented their latest findings here
at the American Medical Athletic Association's 32nd annual sports medicine
symposium.
Hyponatremia presents a particularly vexing problem for runners and race medical
staff, because many of its symptoms -- throbbing headache, nausea, cramps, and
dizziness -- mirror those of dehydration.
But the standard treatment for dehydration, pushing fluids by mouth or
intravenously, can prompt the brain or the lungs to swell, which can produce
seizure, coma and death in a person who is severely hyponatremic.
Instead such a person should receive an IV with a concentrated sodium solution,
a diuretic medication to speed water loss, and an anti-convulsive medication, in
case of seizure, according to Cianca.
In more moderate cases, he added, doctors should simply restrict fluids and
encourage salt consumption and wait for the person to "pee off" the extra fluid.
More...from Medline Plus at:
http://www.nlm.nih.gov/medlineplus/news/fullstory_12451.html



Five Tips for Breakthrough Racing Success:
The slate is clean
By Don Fink
Years ago, I had a boss who liked to say, "The definition of insanity is doing
the same thing over and over, and expecting a different outcome." I know he
didn't really think this was in fact the dictionary definition of insanity, but
it was his way of encouraging us to break out of old patterns that weren't
getting us anywhere and to try new approaches.
As a triathlon coach, I am often reminded of this when I see athletes starting
each New Year, married to the same old comfortable habits that have held them
back in the past.
Well, a new season is under way. The slate is clean. Now is the time to make the
small but sometimes difficult changes to make this the breakthrough year you
have been hoping for.
Following are my tips for addressing five of the most common areas where
athletes can find a major breakthrough. If you find some of these apply to you,
challenge yourself to make the necessary changes to your approach.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=2065



Cherish the Memories - State's Sub-4 Milers:
The four-minute mile.
Even those people unfamiliar with track know that it's a good time, a decent
time even today when the world record stands - almost incomprehensibly - at
3:43.13.
Two-hundred-fifty-six Americans have broken 4 minutes since English miler Roger
Bannister became the first man under the barrier almost 50 years ago.
Fourteen of them are Illinoisans. From 1963, when Loyola miler Tom O'Hara became
the ninth American and first Illinoisan to crack 4:00, to 2002, when Stanford's
Donald Sage became No. 248, the list is a who's who of Olympians, national
champions and all-Americans.
More...from the Chicago Athlete at:
http://www.chicagoaa.com/news/watnmay03.html



New for Summer '03 Nike Air Kukini:
Stephanie Oakes
Like all Nike footwear, the original Kukini (1998) was designed to improve the
performance for athletes. It was easy to slip into while barefoot, provided
cushioning during long distances and offered solid support for a shoe with no
laces. After three years of research, design and wear testing the Kukini, Nike
is re-introducing the Kukini. With never-before-used Nike materials and a form
that takes attentive design to new levels, the 2003 Air Kukini successfully
tackles the three major areas of demand for triathletes and hot weather running:
More...from BestStuff.com at:
http://www.beststuff.com/article.php3?story_id=4916&section=SportsFitness



Eight ways to 'program your muscles' for greater fuel efficiency:
By Matt Fitzgerald
Triathlon is an energy game. There are two energy-related keys to success in
triathlon racing. The first key is the ability to access a large amount of
energy for forward movement. In other words, you need a large fuel tank. The
second key is the ability to minimize the energy required to swim, bike, or run
at a given rate of speed.
In other words, you need to be fuel-efficient.
Luck of the genetic draw determines your untrained fuel tank size and fuel
efficiency. But by training properly, and also through smart sport nutrition,
you can "program your muscles" in such a way as to increase your available
energy supply and your energy economy substantially.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=9806&sidebar=26&category=triathlon



Ask the Sports Doctor:
Q. I am starting to train to run in marathons. Are there any special
considerations for a serious female runner?
A. The wider pelvis and greater angle of the knee make women runners more prone
to developing knee cap, or patellar, pain. As the knee bends and straightens,
the knee cap runs up and down in a groove in the femur, or thigh bone. Its
position in this groove is determined in part by the pull of the quadriceps
muscle, the large muscle in the front of the thigh which functions to help
straighten the knee when it contracts.
Women runners should consider cross-training with an exercise like biking that
helps build the inner thigh muscle to help balance the development of the
outside head of the quadriceps that is strengthened by running. Leg lifts,
called short arc extensions, may also help.
Flexibility exercises for the quadriceps and hamstring muscles, the muscles in
the back of the thigh that help bend the knee are also important. A hamstring
stretch can be done by sitting on the floor with both legs in front. Bend one
leg so that the heel is flat on the floor, then reach out and grasp the ankle of
the straight leg, slowly stretching the muscle. This will be felt in the back of
the leg. Quadriceps muscles can be stretched by standing up and bending one leg,
leaning backward slightly and grasping the ankle of the bent knee to slowly
stretch the muscle. The stretch will be felt in the front of the thigh.
Foot strike is also important in patellar positioning. Some women tend to roll
their feet inward excessively as they run. This rolling in, or pronation, tends
to make the knee cap track to the outside. Arches or supports in the running
shoes may help to lessen the amount of pronation and improve tracking. A
qualified orthopaedic surgeon can help you design a training program that works
best for you and minimizes the chances of a knee injury.
From Ask The Sports Doctor at:
http://www.sportsmed.org/Publications/sports_doctor.htm



From Runner's World:
Flex It: Flexibility is an often-overlooked component of fitness. Just be sure
to stretch more after you run -- not before, when your muscles are cold. Keep it
gentle, and stretch just to the point of discomfort. -Bob Wischnia, RW deputy
editor

Snack Attack: "A good rule of thumb for beginners is to eat a light
high-carbohydrate meal or snack such as a bagel an hour or two before running."



Health & Science: Teens' weight gains blamed on inactivity:
WASHINGTON (May 12, 2003 12:19 p.m. EDT) - Over two decades, teenagers have been
getting fatter because they have been exercising less, not because they have
been eating more, a study says.
Researcher Lisa Sutherland of the University of North Carolina at Chapel Hill
analyzed federal data on the diet, weight and physical activity of teens, ages
12 to 19. From 1980 to 2000, calories eaten rose 1 percent and obesity rose 10
percent, while physical activity dropped 13 percent.
Those percentages show that teenagers must have been getting fat primarily
because they burned fewer calories. "If caloric intake is flat and physical
activity is declining, there is a cause and effect relationship there,"
Sutherland said.
More...from Nando Times at:
http://www.nandotimes.com/healthscience/story/885722p-6171831c.html



Athens back on track:
Some 108 years after the first Modern Olympics were held in Athens, the Games
return to Greece next summer. However, with 28 sports taking place in 37
different venues, preparations for Athens 2004 have been far from smooth.
In February, International Olympic Committee (IOC) officials expressed concerns
that organisers were dragging their heels on work that needed to be carried out
in the city - with few signs of progress regarding the redevelopment of roads,
buildings and venues.
The Greek authorities paid heed to the warning and after two months of working
all hands to the pumps, are back on schedule once more. Chief IOC inspector
Denis Oswald was the first to congratulate organisers for their salvaging the
Games, admitting: "Everything that needs to be done in the next 500 days is now
feasible.
More...from EuroSport.com at:
http://www.eurosport.com/home/pages/V3/L0/S82/sport_Lng0_Spo82_Sto432406.shtml



The compulsive soul's guide to cleaning the bike:
It is said that a clean car does not necessarily run better. This logic does not
apply to a bike. Drive train components aren't safely hidden behind seals and
cases, as is the case with cars, but are open to the vicissitudes of Mother
Nature and the roadways. They must remain clean and properly lubricated to
ensure long life and efficiency-a clean bike is a fast bike.
CHAINS: We'll start with the component that has the most moving parts, the
chain. You do not need one of those fancy chain cleaners made by Park or Finish
Line. Sure, they work, but your chain does not require one of these devices in
order to be properly cleaned.
There is only one catch in this cheaper solution: if you have a Shimano or
Campagnolo chain, you will want to replace it with either a Wippermann or Sachs
chain. These chains have an easily replaceable master-link that allows you to
remove the entire chain easily without much fuss. Also, these chains do not
require expensive pins to remount the chain onto the drive train.
The Wippermann chain in stainless steel is especially nice as the metal is
corrosion-proof. This characteristic, however, does not preclude proper cleaning
and lubrication. Consult your local bike shop for proper installation of new
chain. If the chain and cassette are old enough, you may want to replace the
whole set.
More...from Slowtwitch.com at:
http://www.slowtwitch.com/mainheadings/techctr/maintenance/cleaning.html


Running Times' 2003 Spring Marathon and Half Marathon Guide:
This guide lists Marathons and Half Marathons from May - December 2003, plus a
preview of some early 2004 events.
http://www.runningtimes.com/issues/02dec/03spmargde_mayjune.htm



Personality Is Not Set By 30; It Can Change Throughout Life:
WASHINGTON - Do peoples' personalities change after 30? They can, according to
researchers who examined 132,515 adults age 21-60 on the personality traits
known as the "Big Five": conscientiousness, agreeableness, neuroticism, openness
and extraversion. These findings are reported in the May issue of the Journal of
Personality and Social Psychology, published by the American Psychological
Association (APA).
From this large sample of volunteers recruited and examined over the Internet,
lead researchers Sanjay Srivastava, Ph.D., and Oliver P. John, Ph.D., working at
the University of California at Berkeley, found that certain changes do occur in
middle adulthood. Conscientiousness increased throughout the age range studied,
with the biggest increases in a person's 20s; this trait is defined as being
organized, planful, and disciplined, and past research has linked it to work
performance and work commitments. Agreeableness increased the most during a
person's 30s; this trait is defined as being warm, generous, and helpful, and
has been linked to relationships and to prosocial behavior. Neuroticism declined
with age for women but did not decline for men; this trait is defined in people
who worry and are emotionally unstable. It has been linked to depression and
other mental health problems. Openness showed small declines with age for both
men and women. Finally, extraversion declined for women but did not show changes
in men.
More...from ScienceDaily at:
http://www.sciencedaily.com/releases/2003/05/030513075924.htm



An Interview With Dr. Michele Ferrari, Part One - The Eye Of The Storm:
Tim Maloney / Cyclingnews European Editor
In part one of this two-part interview, Controversial Italian sports doctor Dr
Michele Ferrari talks about the changes he's seen in pro cycling over the past
20 years, plus his unique method of measuring a rider's fitness. In part two -
to be published in the next few days - the doctor talks about his relationship
with Lance Armstrong and the ongoing court case in Italy.
On a sparkling spring day in the Italian Apennine mountains, Cyclingnews met
with Dr. Michele Ferrari for an exclusive interview. Ferrari is a sports
medicine doctor who has often been demonised by the media and seldom gives
interviews. Ferrari, who had just celebrated his 50th birthday agreed to an
interview with Cyclingnews to discuss his philosophy of training, his new
website, www.53x12.com, his relationship with Lance Armstrong and his ongoing
court case with Italian legal authorities for alleged doping, something Ferrari
categorically denies.
More...from CyclingNews.com at:
http://www.cyclingnews.com/riders/2003/interviews/?id=ferrari03




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

May 17, 2003:

Television
Ironman Florida 3 P.M. (EST) on ESPN2

Boston High Performance Series - Waltham, MA
http://www.bostonhighperformance.com/

Great Cape May Footrace - Cape May, NJ
http://www.capemaychamber.com/pages/2003footrace.htm

Ironman Lanzarote - Canary Islands
http://www.ironmanlanzarote.com/
IronmanLive.com
http://vnews.ironmanlive.com/vnews/lanzarote

Oregon Track Classic - Portland, OR
http://www.oregontrackclassic.com/
Television Coverage 5 to 6 PM EDT on ESPN

Rock and Road Triathlon - Utah
http://www.yubatri.com/

May 18, 2003:

Bay to Breakers - San Francisco, CA
http://www.baytobreakers.com/

Capital City Marathon - Olympia, WA
http://www.ontherun.com/ccma/

Cellcom Green Bay Marathon - Green Bay, WI
http://www.cellcomgreenbaymarathon.com/

Columbia Triathlon - Ellicott City, MD
http://tricolumbia.org/html/columbia.html

Copenhagen Marathon - Denmark
http://www.sparta.dk/

Peach City Marathon - Penticton, BC
http://www.peachcityrunners.com/marathon/main.htm

Prague International Marathon - Czech Republic
http://www.pim.cz/

Runner's Life Duathlon - Peterborough, ON
http://runnerslife.ca/html/modules/news/

Volvo Midland Run 15K - Far Hills, NJ
http://www.midlandrun.org/

Women's Gold Nugget Triathlon - Alaska
http://www.goldnuggettriathlon.alaska.com/

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:
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@...>
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