Runner's Web Digest - March 26, 2004

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Our latest column from Carmichael Training Systems is available:
Cycling: Circles of Victory written by: Seiji Ishii. Check it out at:
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The TRACK PROFILE Reader 2004, an in-depth review of the 2003 season by Bob
Ramsak, is now available.
Selected from hundreds of reports filed by the Track Profile News Service last
year, The TRACK PROFILE READER provides a
unique look back at the personalities, stories and events that defined track and
field in 2003. With in depth profiles
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fans alike.
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Digest Article Index:

1. Sports science - Noakes's Fluid Finding
It's taken 20 years, but University of Cape Town (UCT) professor Tim Noakes is
finally getting due recognition in the US
for his insistence that athletes drinking too much fluid during endurance events
could be doing themselves more harm
than good
2. New device for asthma sufferers
Asthmatics living in polluted cities could finally get a breath of fresh air
through a gadget developed by a UK sports
scientist.
3. Study: Cutting calories extends life
Even older mice on restricted diets fare better in research
4. Sherry Joins Ranks of Heart-Friendly Drinks
It appears to offer same cardiovascular benefits as red wine.
5. A boost for the immune system?
Magic Johnson endorses a dietary supplement containing tree extract; some
experts question its effectiveness
6. You'll feel it in your middle
7. Dieters flock online to take weight off
Sites gain in popularity, but some question effectiveness
8. Massage all your cares away
Roxanne Clarke on how to release tension
9. Do antiperspirants cause Alzheimer's disease?
10. How To Run and Enjoy the Marathon - (A Practical Guide To The 26.2-Mile
Journey) By James Raia
Chapter 6 - Fleet Feet: If the shoe fits, wear it.
11. Shin Splints
Shin splints are one of the most common injuries known to athletes.
12. Finding the Right Sports Bra:
How to better the odds of finding the right style for you.
13. Don't let diabetes slow you down
14. Health Craze Leads to Confusion About Which Beverages Are Best:
SoBe Offers Consumers Better-For-You Options.
15. Alcohol's Benefits Extend to Hypertension
16. From Runner's World
17. Shoe Abuse
Running Commentary 511 - Joe Henderson
18. Bike and Run Pacing
Thoughts on How hard should you train?
19. When Grease / When Oil
Get your bike ready to roll.
20. MensRacing.com Interview: Trent Briney
21. How not to run a marathon
22. Programming Your Muscles
by Edmund Burke and Tony DeBoom
23. Rochester woman's recovery culminates in Half Marathon run
24. For Speed in Swimsuits, Add Bumps
25. News Scan

This week's poll is: Which of the following marathons would you run if you had
an unlimited amount of time to train and
cost was not an issue?


Cast your vote at:
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Post your views in our Forum at:
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The previous poll was: "Which of the following distance running events is the
most demanding?

The results at publication time were:
Answers Votes Percent
1. 1500M / Mile 12 10%
2. 3000M Steeplechase 10 8%
3. 5000M/10000M 6 5%
4. Marathon 65 52%
5. Cross-Country 33 26%

Total Votes: 126

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For more information and to buy the book:
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This Weeks News:

Articles:

1. Sports science - Noakes's Fluid Finding
It's taken 20 years, but University of Cape Town (UCT) professor Tim Noakes is
finally getting due recognition in the US
for his insistence that athletes drinking too much fluid during endurance events
could be doing themselves more harm
than good.
His findings, published for the first time in 1985, come down to one consistent
message: you must drink according to
your thirst during exercise and no more. Overindulgence in fluids dilutes the
body's necessary salts and can lead to the
potentially fatal condition hyponatraemia.
Hyponatraemia is characterised by a low concentration of sodium in the blood and
can cause anything from confusion and
disorientation to seizures and death. Fatalities are often a result of athletes
being misdiagnosed with dehydration and
being given more fluid intravenously, thus compounding their condition.
Research by Noakes and scientists at the UCT/Medical Research Council's Unit for
Exercise Science & Sports Medicine
(ESSM) - based on 250 non fatal and eight fatal cases between 1985 and 2002 in
the US and elsewhere - has persistently
supported this view.
More...from the Financial Mail at:
http://free.financialmail.co.za/04/0312/focus/dfocus.htm


2. New device for asthma sufferers:
Asthmatics living in polluted cities could finally get a breath of fresh air
through a gadget developed by a UK sports
scientist.
Purebreathe, created by Dr Alison McConnell at the University of Brunel protects
the user from dust particles and
exhaust gases.
She produced it with the help of product designer Johannes Paul from the Royal
College of Art.
It can trap particles as tiny as bacteria.
'Better than a mask'
Dr McConnell said there are chunks of carbon and lead present in exhaust gases
and other environmental pollutants that
are harmful to the lungs.
These particles deposit on the lung where they can cause an inflammatory
response.
"Most asthmatics already have a slightly inflamed respiratory system, so
breathing in these particles can trigger an
exacerbated response, namely an asthma attack," she told BBC News Online
The filter, which has been tested in clinical trials, works like a sieve, using
electrostatic fibres to attract and hold
particles before they enter the mouth.
Dr McConnell and Mr Paul took the filter, which was created by another company,
and married it to a hi-tech design which
they claim makes it far superior to the usual pollutant protective masks.
More...from the BBC at:
http://news.bbc.co.uk/1/hi/health/3525659.stm


3. Study: Cutting calories extends life
Even older mice on restricted diets fare better in research.
A study in mice suggests that a low-calorie diet could help extend life even if
the dietary change doesn't start until
old age.
The study, appearing this week in the Proceedings of the National Academy of
Sciences, showed that mice at the
relatively advanced age of 19 months that were placed on a restricted calorie
diet lived 42 percent longer than litter
mates who continued to eat a standard diet.
Other studies have shown that young mice put on a low-calorie diet live much
longer than mice fed the standard fare. But
the new research suggests that it is never too late to enjoy a life-extension
benefit by reducing calories.
Stephen R. Spindler of the University of California, Riverside, leader of a team
conducting the research, said there is
little evidence yet that dietary restrictions will extend human life, but in
mice, at least, sensible eating even at
older ages clearly has a longevity benefit. He said a 19-month-old mouse is the
age equivalent of 60 to 65 years in
humans.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/03/23/diet.long.life.ap/index.html


4. Sherry Joins Ranks of Heart-Friendly Drinks:
It appears to offer same cardiovascular benefits as red wine.
(HealthDayNews) -- Like red wine, sherry contains antioxidants called
polyphenols that help control cholesterol levels
and reduce the risk of coronary artery disease, claims a study by researchers at
the University of Seville in Spain.
"Sherry is widely consumed, especially in Spain and the U.K., and we have shown
that its moderate intake decreased total
cholesterol and increased HDL cholesterol," researcher Juan M. Guerrero says in
a prepared statement.
The polyphenols in sherry prevent the oxidation of bad low-density lipoprotein
(LDL) cholesterol and can also increase
production of high-density lipoprotein (HDL) cholesterol. HDL cholesterol is
associated with longevity and decreased
incidence of coronary artery disease.
The Spanish researchers gave rats sherry each day for more than two months. The
daily amount given to each rat was the
equivalent of a 150 milliliter serving consumed by a 70-kilogram human adult.
More...from Health Day at:
http://www.healthday.com/view.cfm?id=517973


5. A boost for the immune system?
Magic Johnson endorses a dietary supplement containing tree extract; some
experts question its effectiveness.
Since announcing his HIV infection in 1991, former Laker Earvin "Magic" Johnson
has been the nation's most visible
symbol of the increasing longevity of people with HIV infection. Now he's
endorsed a nutritional supplement that the
manufacturer says will boost the immune system.
"I feel better than I ever have," Johnson said in a news release announcing his
advertising campaign for the product,
called My Defense. "And I want others to know of new things available to
strengthen their immune system and support
optimum health."
He announced his endorsement at a health expo in Anaheim earlier this month and
will begin appearing in ads for the
product in national health and fitness magazines in late April.
The supplement's main ingredient is a patented form of larch arabinogalactan, an
extract from the stumps of larch trees,
which grow in Central Europe, North America and parts of Russia. The
manufacturer of My Defense, Natrol Inc., says the
extract (called ImmunEnhancer) protects against cellular damage and supports the
body's natural production of immune
system components.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-magic15mar15,1,2138668.story?coll=l\
a-headlines-health



6. You'll feel it in your middle:
This move, called the "hundred," is a signature exercise developed by Pilates
founder Joseph Pilates to stimulate
breathing and strengthen core muscles. If you are new to Pilates or have a
sensitive back, be sure to practice the
modified and easier bent-leg version before trying the more advanced
straight-leg variation.
* Modified beginning version
Lie on your back on a mat with your arms by your sides, palms down. Bend both
knees directly above your hips. Press your
back flat against the mat and raise your arms above the floor alongside your
body; point your fingertips forward and
keep your elbows straight. Inhale, then on the exhale curl your torso forward,
lifting your head, neck and shoulders
away from the mat. Maintain this position while you inhale and vigorously pump
your arms up and down five times. Exhale,
then pump your arms five more times. On each exhale, concentrate on pressing
your navel down toward your spine.
*Classic version
Lie on your back with your arms by your sides, palms down. Straighten your legs
in a 45-degree angle from the floor. If
you cannot keep your back pressed against the floor, lift your legs higher to
get your lower back pressed down. Raise
your hands above the floor and inhale. Exhale as you curl your chest, head and
shoulders off the floor. Maintain this
position as you inhale, then vigorously pump your arms up and down five times;
exhale, pumping your arms five more
times. Every time you exhale, concentrate on pressing your navel toward your
spine, keeping your abdominals flat.
Continue to pump your arms until you reach 100 pumps.
From the LA Times


7. Dieters flock online to take weight off:
Sites gain in popularity, but some question effectiveness.
Like most yo-yo dieters, Jacqueline Foss struggled with different fad diets only
to watch the pounds creep back. Left
with little choice, she turned to an unlikely source to help her slim down --
the Internet.
Foss enrolled in an online diet program where she recorded her weight, noted
every meal in her food diary and chatted
with support groups. She reached her goal of a sleek 125 pounds after six months
-- losing 28 pounds from her
5-foot-5-inch frame -- and even managed to keep the weight off nearly a year
later.
"It was convenient for me because I just log on from my house," said Foss, a
41-year-old software saleswoman from
Syracuse, New York. "It was also private and if I failed, nobody would know but
me."
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/03/22/online.dieting.ap/index.html



8. Massage all your cares away:
Roxanne Clarke on how to release tension
HOW MANY times have you got home from work and wished someone would just rub
your aching shoulders? Often there isn’t
anyone to oblige.
Sore shoulders are caused by stress, and muscles tensing and constricting blood
flow and oxygen. This leads to
tiredness, headaches, poor concentration and a dull complexion.
Fortunately, massage is an effective therapeutic treatment. And you don’t even
need a good practitioner. Learning simple
techniques means that you can treat yourself at any time. Do each exercise three
times
More...from the Times at:
http://www.timesonline.co.uk/article/0,,8127-1032921,00.html


9. Do antiperspirants cause Alzheimer's disease?
Q. When people ask about excessive perspiration, you frequently recommend
aluminum-containing antiperspirants. Aren't
you concerned that aluminum might cause Alzheimer's disease? I have read that
antiperspirants are dangerous because the
aluminum they contain can be absorbed into the body.
A. The data on aluminum is confusing and controversial. It is almost impossible
to find an antiperspirant that does not
contain aluminum. But there is no good evidence to indicate that enough is
absorbed to increase the risk of Alzheimer's
disease.
Scientists have not been able to rule out a connection between aluminum and
Alzheimer's. A study last year showed higher
rates of this disease in areas of Italy with high levels of aluminum in the
water. No one knows whether other sources of
aluminum are linked to dementia.
From the LA Daily News.


10. How To Run and Enjoy the Marathon - (A Practical Guide To The 26.2-Mile
Journey) By James Raia
Chapter 6 - Fleet Feet: If the shoe fits, wear it
Fleet Feet: If the shoe fits, wear it
Like favorite courses or training partners, runners often remain loyal to shoe
brands. But the running shoe industry has
changed so drastically in recent years, it's wise to consider new brands and
styles to help avoid injuries.
"There has been a major shift in brand loyalty," says J.D. Denton, a Northern
California retailer and journalist who has
been writing shoe reviews for more than a decade. "Part of it is that there are
a lot of newer runners and runners
coming back to the sport after years away. They're more open to trying new
brands and not as locked into old habits."
Another major reason to consider a new brand is the frequency of style changes.
Manufacturers used to keep styles in
circulation for many years, but it's rare now to find styles today that remain
on store shelves or available via mail
orders or in the internet for more than one year.
"If you find a shoe you like, it might not be available the next time you look
for the same pair," says Denton, owner of
the Davis, Calif., location of the national Fleet Feet chain. "There's also a
lot of fashion involved in the shoe
industry these days. A lot of running shoes are being purchased by people who
don't run."
Two of the most popular shoe brand names - Nike and Asics - provide two good
examples of how the industry is changing.
Nike once sold more than 50 percent of all running shoes, but its market share
has substantially dropped.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20040326_Raia_Marathon6.html



11. Shin Splints:
Shin splints are one of the most common injuries known to athletes. Shin splints
are a term commonly used to describe
most lower leg pain. However, shin splints are only one of several conditions
that affect the lower leg. The most common
causes of lower leg pain are: general shin soreness; shin splints; and stress
fractures. For the purpose of this
article, I'll only be addressing the first two. I'll save the topic of stress
fractures for another issue.
Before I move on to shin splints, I want to quickly cover the topic of general
shin soreness. Shin soreness is simply a
muscular overuse problem. By using the R.I.C.E.R. regime you'll be able to
overcome 95 percent of all general shin
soreness within about 72 hours.
For lower leg pain that goes beyond general shin soreness, a more aggressive
approach must be taken. Lets now have a
look at shin splints in a little more detail.
More...from the Stretching Handbook at:
http://www.thestretchinghandbook.com/affiliates/articles/shin-splints.htm


12. Finding the Right Sports Bra:
How to better the odds of finding the right style for you.
What's the big deal about the sports bra? Well, I'm not sure if all the Brandi
Chastain hype was necessary, but there's
something to be said for calling attention to this garment.
Finding the right sports bra is a serious decision
It's just as important as wearing the right running shoes. Let's face it – you
need the right style to feel comfortable
and stay motivated.
If you don't take this decision seriously, chances are you'll end up wasting a
lot of money with the trial and error
approach (and a lot of time for that matter). How many sports bras have you
bought over the years that get used once,
maybe twice, only to get lost in the back of the drawer? It's time to seriously
think about this decision and,
consequently, save some time and money.
One thing you have to do is shop at the right place. You also have to know
yourself - the right sports bra for you is
primarily based on your body structure and, secondarily, on your personal
preferences.
More...from Running About at:
http://running.about.com/cs/apparelandmore/a/sportsbra.htm


13. Don't let diabetes slow you down:
For ordinary mortals, just finishing an Ironman Triathlon is almost
unimaginable. You swim 2.4 miles, dodging hundreds
of other adrenalin-crazed swimmers, then hop on your bike to pedal for 112
miles, then don running shoes and run, jog,
or limp your way through all 26.2 grueling miles of a marathon. If you want to
win, you do this in roughly 9 hours.
But Jay Handy, 41, a financial adviser at Merrill Lynch in Madison, Wis., not
only did all this -- albeit more slowly
than the winners -- but he did it with Type 1 diabetes, which he has had since
he was 13.
Diabetes, which is on the rise and now strikes an estimated 18.2 million
Americans, is a nasty disease in which the body
doesn't make enough insulin, a hormone made in the pancreas that helps glucose,
or sugar, get from the blood into
muscles. Diabetes is the sixth leading cause of death in the United States and
the leading cause of adult blindness; it
can also lead to kidney failure and, when circulation to the extremities fails,
to amputation of feet or lower legs.
More...from the Boston Globe at:
http://www.boston.com/news/globe/health_science/articles/2004/03/23/dont_let_dia\
betes_slow_you_down/



14. Health Craze Leads to Confusion About Which Beverages Are Best:
SoBe Offers Consumers Better-For-You Options.
In today's health-conscious climate, many people carefully scrutinize ingredient
labels. But making a smart choice can
be difficult, given the wide array of products that claim to be "low-carb,"
"fat-free," "sugar-free" and "light."
Beverages are just one of the many categories where the confusion can lead to
frustration, according to health and
fitness author, TV host and professional triathlete Eric Harr, a consultant for
SoBe Beverages.
"Some beverages contain vitamins and herbs, others feature real juice and others
are simply sugared water with lots of
empty calories. In the end, the onus is on the consumer to make the best
decision. We tend unconsciously to pick up the
most slickly-marketed product, rather than what's best for our, and our
family's, health. Spend a moment to read, and
understand, food labels. What you put into your body plays a big role in what
you get out of life. Choose wisely."
More...from Yahoo at:
http://biz.yahoo.com/prnews/040323/nyfnst09_1.html


15. Alcohol's Benefits Extend to Hypertension:
Men with high blood pressure who drink moderate amounts of alcohol are less
likely than nondrinkers to die of
cardiovascular ailments like heart attacks and strokes, researchers reported
yesterday.
The study's findings suggest that moderate drinking not only has protective
cardiovascular effects for the general
population, as previous studies have shown, but that it is also protective for
people who already have hypertension.
The results are significant, the researchers said, because heavy drinking can
contribute to high blood pressure, and
some doctors warn hypertensive patients to avoid alcohol altogether.
"There are plenty of people who seem to have the impression that if they have
hypertension they shouldn't be drinking
alcohol at all," said Dr. J. Michael Gaziano, the study's lead author, a
cardiologist at Brigham and Women's Hospital in
Boston and an associate professor at the Harvard Medical School. "But that isn't
based on any data. It's only beyond two
drinks a day that you offset the benefits with the negative effects."
More...from the NY Times at:
http://www.nytimes.com/2004/03/23/health/23DRIN.html


16. From Runner's World:
*Stretching it Out: Stretching is best after you run. Muscles respond better to
stretching when they're warm than when
they're cold. When you save stretching 'til afterward, you also get a few extra
minutes to relax and cool down.
-Joe Henderson

*If you're prone to ankle sprains, avoid rocky trails or any uneven terrain.
Wear a firmer, more supportive training
shoe for better stability, and do exercises to strengthen your ankles.
*Be a Smooth Operator: Fruit smoothies are packed full of vitamins, antioxidants
and phytochemicals.
Pineapple Punch
1/3 cup frozen strawberries (or fresh)
One banana
8-oz can of pineapple (including juice), or several slices of fresh pineapple
3Tbsp low-fat plain yogurt
2Tbsp unsalted sunflower seeds
6-oz orange juice
Blend for about 30 seconds, then serve.
Per smoothie: 519 calories; 106.0 g carb; 10.1 g protein; 10.8 g fat (17% of
total calories); 36.8 mg sodium; 9.2 g
dietary fiber
Kiwi Magic
1/3 cup frozen strawberries (or fresh)
One banana
One peeled, sliced kiwi
3Tbsp low-fat plain yogurt
2Tbsp unsalted sunflower seeds
6-oz orange or pineapple juice
Blend everything for 30 seconds and serve.
Per smoothie: 497 calories; 99.7 g carb; 10.4 g protein; 11.1 g fat (18% of
total calories); 38.8 mg sodium; 10.9 g
dietary fiber

*"If you run every day, invest in multiple pairs of running shoes so you always
have a dry pair. And pay attention to
the condition of your shoes, especially the midsole, the section between the
outer tread and the "upper" that your foot
fits into. If the midsole is compressed, brittle or feels unusually hard, it's
probably worn out. If so, don't use the
shoes for running. Gardening maybe, but not running." -Robert Festino, RW art
director

*"Depending on the weather and the duration and intensity of your workout, you
may need to supplement your consumption
of one, two, or all three of these vital elements: fluids, carbohydrates, and
electrolytes."
-From Eat Smart Play Hard by Liz Applegate


17. Shoe Abuse:
Running Commentary 511 - Joe Henderson
Is this any way to treat a new pair of shoes, which I claim to embrace as an
object of affection? Fresh out of the box,
before I'd run a step in them, I gutted their original insoles.
These shoes escaped with less abuse than the typical pair. Usually I follow the
gutting with cutting by taking a razor
to the seams that bind my forefeet too tightly, but this was a rare pair
offering enough room for my duck-like
quadruple-E's.
Abusing shoes is a longstanding practice of mine. I don't recall any brand or
model ever going onto my feet without
needing alterations. I know without running in the shoes exactly where they will
cause trouble, and take corrective
action before they do.
I've been known to slice across the width of the sole to increase forefoot
flexibility... put heels to a grinder to
decrease their flare... take a hole-punch to the toe box to increase
ventilation.
I've never cut away the upper at the front, exposing my toes to the breeze as
ultrarunners sometimes do. This was the
only way that Paul Reese (author of three books on multi-day running) could make
room for his swelling feet while
crossing the United States. I'd probably do the same if I ever ran to great
lengths.
As is, the surgery I now perform is rather minor compared to past practices. But
it's still necessary if my feet are to
stay happy in direct contact with the shoes, without any socks intervening.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/425.html


18. Bike and Run Pacing:
Thoughts on How hard should you train?
Many athletes have a hard time with regard to intensity. We all work hard in our
daily lives, and it’s only natural to
want to work hard at being a better athlete. Working hard at doing the right
things is far different then working too
hard in an aerobic sense. How hard should you train on a daily basis? Of course
this depend on what time of year it is,
what distance you are training for, and of course what your coach has on your
schedule.
When I write a workout and I give an athlete a ‘Zone1-2’ workout, I expect the
athlete to find the happy medium and
train at a pace they could sustain all day. What I usually get when I check over
a log is “..I went out too hard, and
well I bonked..” or “..I was much faster on the first hour of my ride and then I
kind of faded…”.
Run Pacing
My solution is to do a better job of explaining ‘exactly’ what I want from my
athletes. To provide you with a frame of
reference, my LTHR (lactate threshold heart rate) on the run is about 168-171.
My Zone 1 ends at about 155 bpm (beats
per minute).
When I run training in a Zone 1-2, and I am running ‘easy’ which is like a
‘guilty pace’, I am around 140 bpm. That
would put me close to the top of my Zone 1. When I am running ‘Steady’ (which I
also call my Aerobic Threshold or AeT) I
am usually around 148-150 which puts me about the middle of my Zone 2. With the
exception of running tempo runs, I don’t
run over 155 in training. Sometimes I may see 160 on a steep hill, but I quickly
get my HR back down by walking. Most of
my ‘Steady’ running is done at 150 bpm, so for me that 150 bpm is my AeT or
‘Steady’.
More...from d3multisport at:
http://www.d3multisport.com/articles/steady1.html


19. When Grease / When Oil:
Basically, you grease threads, and you oil bushings and other surfaces that move
and are, therefore, subject to
friction. That is, except ball and needle bearings, which you also grease. You
should also grease metal things that fit
concentrically into other metal things.
I'm not going to endorse specific products, because pretty much all grease and
all oil works pretty well (if you want to
know more about what makes a good grease good, read here). But I'll make one
exception to that rule. I've recently been
using a chain oil called ProLink, and I've been using it wherever I'd normally
apply oil to my bike. I mention it
because of its special utility for triathletes. It's both an oil and a metal
treatment, and its unique aspect is that it
sheds dirt and grime. My bike's lubricated parts actually come back cleaner
after a ride than when my ride started,
opposite of most oils. There is also the claim that parts last a lot longer when
protected by ProLink. I don't yet know
whether that's true, but the Wippermann chain I'm now using on my Campagnolo
10-speed road bike has several thousand
miles on it and is still going strong. ProLink's import to triathletes is simply
this: You guys don't clean and
lubricate your bikes very often. For you, better a grime shedder than a grime
magnet. ProLink is made by ProGold and you
can get it at a lot of bike shops.
More...from SlowTwitch at:
http://www.slowtwitch.com/mainheadings/techctr/maintenance/grease_oil.html


20. MensRacing.com Interview: Trent Briney
by Parker Morse
Who is Trent Briney? The fourth-place finisher in the Olympic Trials marathon
had so few top results before the race
that he had never been interviewed at a press conference before. Qualified with
a 2:21:10 in Chicago, Briney's previous
best result at a national level was a 29:14 10,000m at the NCAA Division II
nationals in 2001, which earned him second
place.
A relatively unimpressive high school runner at Manitou Springs High School in
Manitou Springs, Colorado, his 4:49 high
school mile PR carries the note "Late bloomer" on his Hansons-Brooks Distance
Project bio. Running for the University of
Colorado at Colorado Springs, Briney became that school's first-ever
All-American in any sport, winning four
certificates (two for the outdoor 10K, one for the indoor 5K, and one in cross
country.) He joined Hansons after
graduating in 2001, and worked through a bumpy few years with the program,
posting places in the teens and twenties at
several national races before making his marathon debut at the 2003 Chicago
Marathon. A new half-marathon PR of 1:05:05
at the Halliburton Half-Marathon in Houston three weeks before showed Briney in
good shape, but still didn't show his
true conditioning.
More...from MensRacing.com at:
http://www.mensracing.com/athletes/interviews/trentbriney.html


21. How not to run a marathon:
Over the years, I have seen many articles on "how to run a marathon", "how to
run your first marathon", "how to break
three hours in the marathon" and so on, but I have never seen an article upon
"how not to run a marathon". So I decided
it was my duty to write this. Actually, it was not even my idea, but Charlotte
Hartwig's. I was whining to her, as
usual, about a singularly bad marathon I had just completed in Seattle, and all
of my excuses, belabored
rationalizations, and personal frustrations, when she suggested I do this
article. So here is my lame counsel. Duck!
First, register late, without a clear picture of what you are doing or why. Just
know deep down inside that you've done
this before, and it will work out ok - somehow! Don't make reservations at the
race site in advance, and leave your
travel plans to chance - and to the last minute. It will all work out in the
wash.
More...from Run the Planet at:
http://www.runtheplanet.com/pages/refer/articles/marathonot.php


22. Programming Your Muscles:
by Edmund Burke and Tony DeBoom
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 sports nutrition, you can “program
your muscles” in such a way as to increase
your available energy supply and your energy economy substantially.
Your body consumes three distinct fuel sources when you’re competing in a
triathlon: carbohydrate, fat, and protein. At
race intensity, which corresponds to eighty to ninety percent of VO2 max for
well-trained athletes, muscle glycogen is
the primary fuel source initially.
Glycogen is a carbohydrate fuel. It is made up of long chains of glucose
molecules, glucose being the type of sugar that
all carbohydrates are broken down into through the digestive process. The reason
your body prefers glycogen is that the
least amount of energy expenditure is needed to release its energy. A large
amount of fat is also burned in the first
portion of a race. Blood glucose supplies a small amount of energy while protein
a very tiny amount.
More...from AmericanTri at:
http://www.americantri.com/index.php?option=content&task=view&id=68&Itemid=2


23. Rochester woman's recovery culminates in Half Marathon run:
For three days, Paula Church unwittingly walked around with an injury that could
have left her dead or paralyzed.
One false move, she said, and her broken second vertebra could have damaged her
spinal cord. A similar fracture -- of
the first and second vertebrae -- left actor Christopher Reeve a quadriplegic,
but Ms. Church's path would be different.
Delicate surgery repaired the break, and six weeks later she celebrated her
gloriously moveable, usable legs by taking
up running. She runs her first race tomorrow, the New Bedford Half Marathon.
"I was dying to use my body since I was so lucky to use my legs again," she
said.
When her personal-trainer brother heard about the running, he had one
suggestion: Run the Boston Marathon. Maybe next
year, his sister said.
"My biggest thing is I wanted to get back to work and on with my life," she
said.
In the meantime, she's been training for the race in New Bedford, a familiar
place for this Acushnet native.
More...from SouthCoastToday at:
http://www.southcoasttoday.com/daily/03-04/03-20-04/a01lo631.htm



24. For Speed in Swimsuits, Add Bumps:
EARLIER this month at Pressure, a Manhattan nightclub, buff Olympic swimming
hopefuls - including 18-year-old Michael
Phelps, who won four gold medals at last year's World Championship - struck
superhero poses to show off Speedo's latest
line of full-body competitive swimsuits, called Fastskin FSII.
Speedo's multimillion-dollar media campaign may have attracted attention on the
"Today" show and the BBC. But will
Speedo's Fastskin FSII really be the fastest suit in the water at this summer's
Olympic games?
The inventors of a new swimsuit made by Tyr, the second-largest competitive
swimsuit maker, beg to differ. Tyr claims
that its patent-pending suit will trim more than twice as much off a swimmer's
race time as the Speedo suit.
Swimmers generally try to reduce frictional drag by shaving the hair off their
body or by donning ultrasmooth suits.
Because water is so dense, swimmers expend more than 90 percent of their energy
just trying to overcome fluid
resistance. Thus, the more they can reduce drag, the more efficient swimmers can
be.
More...from the NY Times at:
http://www.nytimes.com/2004/03/22/technology/22patent.html?ex=1080709200&en=24d1\
5c69056c98f1&ei=5006&partner=ALTAVISTA


25. News Scan:
Sweaty stuff: Kold Wrap
What Is It?
A reusable self-adhesive ice bandage.
Any Good?
As it offers all the benefits of cold compression without an ice pack, it
belongs in the first-aid kit of regular
exercisers. Impregnated with a cooling gel, the compress-bandage reduces pain
and swelling and can fit around an entire
joint. The cooling effect lasts for up to six hours and It does not have to be
kept in the fridge. It’s ideal for
sprains, bruises, muscle fatigue and general exercise-related aches.
Good Value?
At £12.99 and £19.99, depending on the length and width required, it’s a small
price to pay to put you out of misery.
See www.jmsportscare.co.uk or call 01484 687136.

Cortisone Injections Into Joints:
Doctors often inject cortisone-type medications into painful damaged joints and
tendons. Single injections can relieve
pain and swelling and appear to be safe, but many studies show that repeated
injections can damage joints and delay
healing. Most doctors will recommend having no more than three injections into
the same joint in a lifetime.
Athletes and exercisers often experience pain from injuries to their tendons,
muscles, fascia or ligaments. When an
injury heals in a few days, no treatment is indicated, but sometimes they
persist for months, particularly in the fascia
on the bottom or back of the heel, in the large tendon in the back of the lower
leg, or in the tendons on the elbows or
shoulders. Cortisone-type drugs reduce swelling and lessen pain and can
allow an athlete or exerciser to get back to sports, but cortisone injections
can weaken the tendons for several months.
If you suffer pain in tendons, muscles, ligaments or fascia, check with your
doctor to see if you have a treatable
chronic disease causing it, such as hepatitis or reactive arthritis.
Non-steroidals that are usually prescribed can
help to block pain but do not heal damaged tissue. If you receive a cortisone
injection, make sure that you protect that
area from hard exercise for at least two months.
From Dr. Gabe Mirkin at: http://www.drmirkin.com:

Doctor's Corner - Plantar Fasciitis
PROBLEM: Plantar Fasciitis also known as heel pain is the name given to a
strain, pull or partial tear of the plantar
fascia.
CAUSE: Overuse injuries
RECOMMENDED INSOLES: Resting the injured ligament is a necessary first step and
is accomplished through the use of
taping, heel pads and/or cups, such as the Sof Sole Gel Heel Pad and Gel Heel
Cup and over-the-counter arch supports,
such as the Sof Sole Motion Control.
More...from Sof Sole at:
http://www.sofsole.com/pages/doctorpf.php

How To Run Very Fast:
Gabe Mirkin, M.D.
If you don't run very fast in practice, you won't be able to run very fast in
races.
At the University of Copenhagen, Danish scientists studied experienced runners
who had been running 60 miles a week at a
fast pace. One group was told to cut their mileage in half to only 30 miles a
week, but to run a series of around 50 to
100 yard dashes as fast as they could. The other group continued running 60
miles a week at a fast pace. Runners who ran
fewer miles at a faster pace had a 7% improvement in their body's maximal
ability to take in and use oxygen.
Runners who did not increase their speed in practice did not improve, even
though they ran twice as many miles. Jogging
slowly reduces your chance of injury, but it won't help you to run fast. You can
race only as fast as you run in
practice, but don't try to run fast every day. Intense exercise damages muscles.
Try to run fast once or twice a week,
never on consecutive days and don't run fast when your legs feel heavy or hurt.
Twelfth European Track Coaches Congress Acoteias, Portugal pp10-16. RRN January,
1991
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This Weeks Events:
*Please verify event dates with the event websites*

Coming Up:
March 27, 2004:

Napa Valley Trail Marathon - CA
http://www.envirosports.com/events/displayevent.php?eventid=1142

NYRR 8000, New York - NY
http://www.nyrrc.org/nyrrc/org/home.html

March 28, 2004:
April Fool's Run Half-Marathon - Gibsons to Sechelt, BC
http://www.foolsrun.com/

Australian Olympic Distance Triathlon Championships - Mooloolaba, AUS
http://www.usmevents.com.au/mootri/home.cfm

Around the Bay 30K Road Race - Hamilton, Ont
http://www.aroundthebayroadrace.com/

Carlsbad 5000 - Carlsbad, CA
http://www.eliteracing.com/exec/elite/Carlsbad.cfm?publicationID=4

Lisbon Half-Marathon - Spain
http://www.lisbon-half-marathon.com/

Ocean Drive Marathon - Cape May, NJ
http://www.odmarathon.org/

Powerman Alabama - Birmingham, AL
http://www.team-magic.com/pm99/pm99.htm

Texas Marathon - Dallas, TX
http://www.texasmarathon.com/

For more complete race listings check out our Upcoming Races
Check the Runner's Web on Sunday and Monday for race reports on these
events.


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.



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