Runner's Web Digest - April 9, 2004

The Original Runner's and Triathlete's Web was founded in January of 1997 as a
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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 of the
sport's biggest stars and comprehensive on-site reports from major competitions,
this annual review takes the reader
beyond the results, providing a perfect companion for casual and diehard fans
alike. Check out the book at:
http://www.booksurge.com/author.php3?accountID=GPUB00341&affiliateID=A000497



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New This Week:

How To Run and Enjoy the Marathon - (A Practical Guide To The 26.2-Mile
Journey) By James Raia
Chapter 8. Now Hear This: Just Say No To Headphones:
http://www.runnersweb.com/running/news/rw_news_20040409_Raia_Marathon8.html

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

Our latest column from Carmichael Training Systems is available:
On the Road to Recovery , written by: Mike Niederpruem, MS, CSCS.
Check it out at:
http://www.runnersweb.com/running/cts_columns.html


Digest Article Index:
1. After Your Race
From Lore of Running-4th Edition by Timothy Noakes
2. Your joints can take it
Some claim too much physical activity leads to pain later in life, but benefits
of high-impact exercise far outweigh the
slight risks
3. What about those nose strips...?
4. To diabetics: 'Think of exercise as insulin'
5. Blood, sweat and insulin
Diabetes didn't stop Jay Handy from competing in a triathlon. Once discouraged
from exercise, those with the disease
are now told to get moving.
6. The plodder's guide to the Marathon
7. Things That Hurt When You Move:
Tendonitis, Bursitis, and Other Joint Conditions
8. Jittery? Peevish? Can't Sleep? What Are You Drinking?
9. Beware the Dictator Coach
Avoid ' the my way or the highway syndrome'
10. 10. Cooper Clinic Nutrition Department
Take The Nutrition Challenge
11. "Don't leave home without it!"
With springtime fast approaching, US based s h o e w a l l e t . c o m launches
their first campaign to educate people
across the globe on the importance of carrying Identification while they're on
the go running, biking, jogging, hiking
or walking.
12. Exercise can be a useful diagnostic tool
13. Triathlon and Multisport Injuries
14. The Importance of Hip Stability
15. Popular sports supplement has no effect on endurance
16. Does hill running help or harm? Studies lean toward help
17. From Runner's World
18. Most Low-Carb Dieters Eat Too Many Carbs-Study
19. Fat Hormone Can Rewire Brain, U.S. Studies Show
20. Treadmill Reviews and Comparison... Helping you make a more informed choice
One stop treadmill comparison and review.
21. Ten Year Tenure..Joe Henderson's Running Commentary
22. Pronation, Supination
...and choosing the right footwear.
24. Race Day
From Triathlete's Edge by Marc Evans
25. News Scan



Runner's Web Weekly Poll:

This week's poll is: "What is your 'coach' status?
*In person coach
*Internet coach
*Internet program
*Peer group
*Self coached
*Combination of above"

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 you all-time personal best marathon time?
The results at publication time were:
Answers Votes Percent
1. Never run one 43 26%
2. Sub 2:20 5 3%
3. 2:20 to 2:30 8 5%
4. 2:30 to 2:40 5 3%
5. 2:40 to 2:50 24 15%
6. 2:50 to 3:00 12 7%
7. 3:00 to 3:20 22 13%
8. 3:20 to 3:40 14 9%
9. 3:40 to 4:00 15 9%
10. 4:00 Plus 15 9%
Total Votes: 163

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

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Five Star Site of the Week: OAT - Ontario Association of Triathletes.
OAT is the recognized provincial governing body for multisport events in the
province of Ontario
The Ontario Association of Triathletes:
"In Sydney, Australia, at the 2000 Olympics, Simon Whitfield's Gold Medal
performance for Canada served notice to the
World that Triathlon had arrived. Ontario continues to be the most densely
triathlon-populated area in the world and our
athletes, along with other Canadians, are posting incredible results in ITU,
long course and Ironman distances.
In Ontario alone, Triathlon and Duathlon has grown from one race in 1980, to
over 60 events this season. Events come in
all shapes and sizes to suit everyone from beginners to professionals.
The challenge ahead is to continue to grow in multi-sport events, develop the
skills of the next generation of athletes
and officials, and expand the roster of sanctioned events in all parts of the
province.
We look forward to seeing you at the races!"
Check out the site at:
http://www.triathlonontario.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.


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 at:
http://www.runnersweb.com/running/forum.html or from our FrontPage.

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

Book of the Week: The Perfect Mile.
In this day and age of superathletes whose bodies have become machines carefully
calibrated to accomplish their
respective feats, it's difficult to imagine a record that can't be broken. But
there was a time, fifty years ago, when
one record seemed truly out of reach . . .
May 6, 2004, marks the fiftieth anniversary of what Sports Illustrated named the
twentieth century's greatest sporting
achievement — the breaking of the four-minute mile. In The Perfect Mile: Three
Athletes, One Goal, and Less Than Four
Minutes to Achieve It, Neal Bascomb tells the story behind the story of that
pivotal moment in sports history and
describes the individual paths three men followed in their quest to accomplish
the impossible.
The story is as captivating as Seabiscuit. In fact, the same team who made that
book into an Oscar-contending film has
optioned the rights to this story.
The three principal characters, all of whom are alive today (and live near the
place where they made their first
attempts at overcoming the mile barrier), were driven by very different forces
in their pursuit of the sub-four-minute
mark:
• Roger Bannister, a young English medical student, epitomized the idealistic
amateur — motivated not by winning but by
the nobility of the quest — in a world fast being overrun by professionals and
the commercialization of sports.
Bannister wanted to capture the four-minute crown to demonstrate that athletic
greatness did not have to be achieved at
the expense of all other endeavors in life; his guiding principle was that
running should be one part, and only one
part, of a much larger, fuller existence. The four-minute mile, then, wasn't an
end in itself for Bannister; rather,
says Bascomb, it was "proof of his theorem of sport and life."
Buy the book at Amazon at:


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:

Articles:

1. After Your Race:
From Lore of Running-4th Edition by Timothy Noakes
After a marathon, the immediate priority is to drink sufficient liquid to
correct any dehydration and sodium chloride
losses that may have occurred. This ensures that the kidneys increase their
urine production as soon after the race as
possible, and it is especially important for faster runners. Slower runners who
have drunk adequately during the race
and who may be slightly overhydrated need to be careful about not drinking too
much after the race, thereby becoming
water-intoxicated (hyponatremic). Unconfirmed reports suggest that there have
been at least two deaths in marathon
runners who drank too much both during and after races because they believed
they were dehydrated. The increasing
frequency of this condition, especially in recreational women runners who take
more than 5 hours to complete marathons,
has been emphasized repeatedly.
You should be able to pass urine within six hours of completing a marathon. If
you are not able to, it is possible that
you may have developed acute kidney failure, an extremely rare condition in
marathon and ultramarathon races. However,
if you have not passed urine within 12 hours of completing a race, contact a
doctor, preferably a kidney specialist. If
you are developing acute kidney failure, the earlier you seek a medical opinion,
the more likely it is that the severity
of the failure can be lessened and the need for blood dialysis prevented.
A runner’s appetite is usually suppressed for a few hours after a marathon. When
it returns, there is usually a mild
craving for high-fat or high-protein foods, such as steak. According to Bruce
Fordyce, the only time he eats steak is
during the first three days after ultramarathons. It is probable that the
protein in the steak is needed to repair the
racing-induced muscle damage.
The day after the race is usually characterized by varying degrees of mental and
physical fatigue and, in some, mild
depression. Typically, your legs will be stiff on account of the muscle damage,
and anything except sleeping will seem
to sap all your available energy. This usually lasts for 48 hours after a
standard marathon and for 7 to 10 days after a
short ultramarathon.
Little can be done about these feelings, except to accept them as normal, to
sleep more, and to avoid excessive physical
and mental activity. I suspect that the depression is due to depletion of brain
neurotransmitters—an exaggerated
response of the same type that in a milder form explains the ability of running
to reduce anxiety.
More...from Human Kinetics:
http://www.humankinetics.com/products/showexcerpt.cfm?excerpt_id=3359&associate=\
880


2. Your joints can take it:
Some claim too much physical activity leads to pain later in life, but benefits
of high-impact exercise far outweigh the
slight risks.
Despite the wealth of data heralding the health benefits of regular exercise, an
ugly little rumour continues to
circulate suggesting those who play now, pay later. Too much intense physical
activity, claim the naysayers, leads to
joint pain later in life.
Are runners, skiers, soccer, hockey and football players, by virtue of the
high-impact nature of their sport, more prone
to osteoarthritis, a degenerative disease of the joint?
Yes and no, say the experts. Osteoarthritis is a progressive disease found in
adults middle-age and older. One of the
most common types of arthritis, it affects one in 10 Canadians. A thinning of
the cartilage that cushions the ends of
bones, it results in pain, stiffness and occasional swelling due to bone rubbing
against bone.
More...from Canada.com at:
http://www.canada.com/montreal/montrealgazette/columnists/story.asp?id=CD93DFA1-\
65AE-4F33-A61D-E535D63578E6


3. What about those nose strips...?
Old Mutual Virtual Coach Dave Spence
Successful swimmers sported them at the Olympics. Professional rugby players use
them. Famous football players have them
on their conks. And now more and more runners are showing up at races with the
devices stuck on to their snouts.
Of course, I’m referring to the so-called 'External Nasal Dilator,' little more
than a thin strip of plastic, which -
when slid into place on the nose - is supposed to flare the nostrils and allow
more air to rush into the respiratory
system during exercise. And of course, that's supposed to be good, since - at
least to the man on the street - it would
seem to supply the lungs with a little more much- needed oxygen.
But how well does the little contraption really work? Fortunately, researchers
have recently put the muzzle-dilator to
the test, and their findings are not pretty. Basically, the olfactory-organ
opener appears to expand the bank accounts
of its marketers - without inflating your capacity to exercise at all.
For example, researchers recently checked out the effects of the Nasal Dilator
on five cyclists during high-intensity
exercise. In one instance, the athletes cycled without anything on their noses,
a second time they pedaled with the
Nasal Dilator in place, and on a third occasion they rode while fitted with
nothing more than a piece of flesh-coloured
tape on their noses (the Dilator and tape were applied while the subjects' eyes
were closed, ensuring their innocence
about what was actually attached to their noses).
More...from World of Endurance at:
http://worldofendurance.com/runnersguide/beginners_column.asp?a_id=995851&st_nam\
e=BackToBasics


4. To diabetics: 'Think of exercise as insulin':
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 an entire marathon, all 26.2 grueling miles. If you
actually want to win, it takes roughly nine
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 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.
It's the sixth leading cause of death in the United States and the leading cause
of adult blindness. It can lead to
kidney failure and, when circulation to the extremities fails, to amputations.
In the old days, people with diabetes were often cautioned not to exert
themselves, lest their blood sugar fall too low.
But the thinking today is that, with some cautions, exercise is at least as
crucial for people with diabetes as for
those without it.
More...from the Baltimore Sun at:
http://www.baltimoresun.com/news/nationworld/bal-te.foreman05apr05,0,2442374.sto\
ry?coll=bal-nationworld-headlines
[Long URL]





5. Blood, sweat and insulin:
Diabetes didn't stop Jay Handy from competing in a triathlon. Once discouraged
from exercise, those with the disease
are now told to get moving
For ordinary mortals, just finishing an Ironman Triathlon is almost
unimaginable. You swim 2.4 miles, dodging hundreds
of other adrenaline-crazed swimmers, then hop on your bike to pedal for 112
miles, then don running shoes and run, jog
or limp your way through an entire 26.2-mile marathon. If you actually want to
win, you do this in roughly nine hours.
But Jay Handy, 41, a financial advisor at Merrill Lynch in Madison, Wis., not
only did all this — albeit more slowly
than the winners — he did it with Type 1 diabetes, which he has had since he was
13. He's training for another Ironman
in September.
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 produced by the pancreas that helps
glucose, or sugar, get from the blood into
muscles. Diabetes is the sixth-leading cause of death in the U.S. and is 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.
In the past, people with diabetes were often cautioned not to exert themselves.
If their blood sugar levels became too
low or too high, they could lapse into a coma. But the thinking today is that,
with some caveats, exercise is at least
as crucial for people with diabetes as for those without it.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-diabetes29mar29,1,4088833.c\
olumn?coll=la-health-fitness-news
[Long URL]


6. The plodder's guide to the Marathon:
For first-time Marathon runners, agreeing to run their first 26-mile race is the
easy part.
Rising to the challenge of tackling London, or any other marathon for that
matter, is often taken under the not
inconsiderable influence of alcohol or the emotional pressure of running for
charity.
But the euphoria is soon washed away by the enormity of the decision, prompting
a mad spell of panic over how best to
cope with the challenge.
For marathon runners, the shelves of the leading book stores are positively
bulging with advice from some of the most
respected names in the business.
But to the first-time runner, standing like a wide-eyed rabbit caught in the
glare of a car's headlights, the advice can
be a little too professional.
So here, from one plodder to another, is BBC Sport's back-to-basics London
Marathon survival guide.
More...from the BBC at:
http://news.bbc.co.uk/sport1/hi/athletics/3547729.stm


7. Things That Hurt When You Move:
Tendonitis, Bursitis, and Other Joint Conditions
Introduction
Soft tissue rheumatic syndromes affect the muscles, tendons, ligaments, and
bursa that surround a joint. These
structures can become irritated, resulting in pain, swelling, warmth, and
inflammation around the joint. Because the
structures surround the joint, these symptoms can easily be mistaken for
arthritis, but arthritis refers to direct
irritation of the joint itself and not these structures. Nonetheless, soft
tissue problems can co-exist with arthritis
and can involve structures throughout the body.
The most common soft tissue problems are tendonitis, bursitis and myofascial
pain.
Tendonitis is irritation or inflammation of a tendon, which is a cord that
attaches the muscle to the bone. Tendons
allow muscles to generate strength, power, and movement about a bone.
Bursitis is an irritation or inflammation of a bursa, a small sac filled with
lubricating fluid, located between the
muscle, the skin or tendon, and the bone. The bursa allows for lubrication of
these gliding structures and allows them
to move freely.
Myofascial pain is pain in areas of muscles, most commonly in the neck, back,
and shoulder. It is associated with muscle
spasm or a so-called "Charley horse." Hard areas are called trigger points,
which are painful when pressed and which
trigger pain that can be localized or that can spread to further areas within a
particular muscle, like ripples in a
pond from a stone.
What causes soft tissue rheumatic syndromes?
These syndromes most typically occur as a result of one or more of the following
factors:
Overuse (chronic), from playing or working.
Acute (sudden) injury from playing or working, or from an accident.
Incorrect posture while working or resting.
Poor conditioning before exercising or playing sports.
Poor posture or positioning about a joint such as discrepancy in leg length,
which stresses soft tissues. Problems with
arthritis or localized injury in one spot can also often result in biomechanical
alterations that cause pain in another
site. For example, a patient with a sprained ankle or knee typically complains
of back pain or pain in the other leg as
he or she tries to compensate for the sprained joint.
Other diseases or conditions, especially joint problems such as rheumatoid
arthritis or gout, or metabolic disorders
such as thyroid disease or diabetes mellitus.
More...from Healthology at:
http://www.healthology.com/focus_article.asp?b=healthology&f=fitness&c=soft_tiss\
ue&spg=FIA


8. Jittery? Peevish? Can't Sleep? What Are You Drinking?
The patient was led reluctantly into my office by his girlfriend.
Over the course of the past month, she explained, Adam had become
uncharacteristically nervous and snappish. He hardly
slept, and when he did she noticed that his muscles twitched.
Adam's own account did not differ from his girlfriend's. He was a graduate
student and he needed to study for his
qualifying exams, he said, explaining his irritability.
I noticed during the consultation that Adam was sweaty and nervous and that the
muscles around his eyes twitched. He had
already seen his internist, who told him that his physical exam and routine lab
tests were entirely normal. This is
nothing more than stress, his doctor declared.
In my office, Adam's resting heart rate was 110, which is on the fast side for a
fit 31-year-old man. His blood pressure
was mildly elevated at 140/80, but just talking to a psychiatrist can be
nerve-racking for many people.
After a review of his psychiatric history, which was entirely negative, I asked
him whether he was using any
recreational drugs. Aside from experimenting with marijuana as a teenager, he
said he had not. I never stop at the first
denial, so I inquired about specific drugs like cocaine and amphetamines, which
are well known to cause anxiety states.
More...from the NY Times at:
http://www.nytimes.com/2004/04/06/health/nutrition/06CASE.html



9. Beware the Dictator Coach:
Avoid ' the my way or the highway syndrome'
There are thousands of runners that belong to the many running and triathlon
clubs that span the United States from
major cities to the smallest towns. Many of these clubs have similar mission
statements, but many have diverse agendas
and goals and specialize in different areas of triathlon and track & Field.
Almost without exception, they each share one common thread. The Head coach.
For the most part these are, knowledgeable, highly motivated , sympathetic and
passionate individuals.
They serve with tireless energy and inspire all members of their respective
clubs.
Once in a while however, you come across the tyrant, autocratic coach with the ‘
my way or the high way ‘ attitude….
If you know this person and h\she is at a track near you……go to your nearest
running resource, the local technical
running store and seek out an alternate running authority in your area.
The type of coach to which I am referring is the coach that criticizes all other
methods of training apart from his\her
own. This is the coach that when introduced to a new member of a club does not
take the time to interview the individual
to find out where they are in their journey as an athlete, what phase of their
training they are in, their medical and
injury history and of course, their running goals. This same coach, refuses to
tailor make workouts to the individual
but rather takes the ‘ one size fits all cookie cutter approach’ . H\she is the
coach that is closed minded to changes
in technology and does not study to keep up with the latest research in
physiology and its subsequent application in the
world of running. H\she is lost when you mention some of the latest research on
for example, nutrition and heart rate
training and is inflexible in his\her willingness to create a race program that
takes into account the individual
strengths and weaknesses of the individual but rather, selfishly holds fast to
the idea that his methods have worked for
his other athletes and therefore they must work for you.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=4532


10. Cooper Clinic Nutrition Department:
Take The Nutrition Challenge
Test your knowledge of nutrition.
1. Vegetables have to be eaten raw to get the most nutrition from them.
a. True
b. False

2. Circle the statements that are true about a high-protein, low-carbohydrate
diet. (Mark all that apply.)
a. Builds muscle and burns fat
b. Meets nutrients and fiber needs
c. High in fat and cholesterol
d. Can put a strain on the liver and the kidneys
e. Is a healthy eating plan for life

3. How many grams of dietary fiber should an adult eat daily?
a. 5 – 15 grams
b. 12 – 17 grams
c. 25 – 40 grams
d. 50 – 60 grams

4. What should you do if you are on a weight-loss program and stop losing
weight, or “hit a plateau”?
a. Go on an 800 calorie a day diet
b. Gradually increase the amount or intensity of exercise
c. Take diet pills
d. Do not eat anything after 6 p.m. at night
e. Cut out all carbohydrates from your diet

5. What is Benecol?
a. Butter
b. Butter flavoring added to baked goods
c. A margarine-like spread
d. A lubricant for your car

Answers
1. False. Cooking some vegetables such as carrots and tomatoes actually
releases disease-fighting carotenoids like
beta-carotene and lycopene. For example, cooked carrots provide more
beta-carotene than raw. For many vegetables the
way you cook them is important. Microwaving in a minimal amount of water is
best for retaining nutritional value.
Research even confirms that canned vegetables, once shunned as being devoid of
nutrients, are nutritionally comparable
to fresh or frozen. The main focus should be eating three to five servings of
vegetables per day. Don’t worry whether
they are fresh, frozen, or canned.
2. C and D. A high-protein diet does not build muscle and burn fat as some
people think. Only regular physical
activity and training builds muscle strength. Diets that focus on protein-rich
foods, such as meat, poultry, fish,
eggs, and dairy foods may be missing nutrients from fruits, vegetables, and
grain products. Depending on the protein
sources chosen, the diet may also be high in fat and calories since fat contains
twice the calories per gram as protein
and carbohydrate. Very high protein diets also can put a strain on the liver
and kidneys. For those who lose weight,
rapid weight loss may be water loss, not body fat. This diet plan isn’t a
healthy eating plan for life-long health!
3. C. Foods rich in fiber include whole grain products, fruits, vegetables, and
legumes (beans and lentils).
4. B. Hitting a plateau during a weight-loss program is normal. Your body
requires fewer calories to function as your
weight decreases. Everyone’s body levels off at a different weight. Some will
level off at a higher weight than
others. Gradually increasing the amount or intensity of your physical activity
may help you continue to lose while for
others it will help maintain the new weight. Even a modest weight loss of 5 to
10 percent with maintenance can provide
important health benefits.
5. C. Benecol is a margarine-like spread containing plant stanols. The Food
and Drug Administration allows Benecol to
have heart-healthy claims on its labels, stating the food “may reduce the risk
of heart disease when used as part of a
diet low in saturated fat and cholesterol.” Plant stanols bind cholesterol and
prevent its absorption. When Benecol is
used regularly (1 tablespoon, two to three times per day with food) along with a
low-fat diet, it may lower blood levels
of LDLs by 7 to 14 percent.
Cooper Clinic nutrition staff provided the above quiz. In addition to general
and preventive nutrition counseling, the
nutrition department's staff of five dietitians has expertise in sports
nutrition, hypertension control, cholesterol
lowering, weight loss and maintenance, cardiovascular nutrition, bone health,
diabetes management, and other specific
nutrition concerns. For more information or to schedule a nutrition
consultation, call 972-560-2655.
From the Cooper Wellness Clinic
http://www.cooperaerobics.com



11. "Don't leave home without it!"
With springtime fast approaching, US based s h o e w a l l e t . c o m launches
their first campaign to educate people
across the globe on the importance of carrying Identification while they're on
the go running, biking, jogging, hiking
or walking.
Carrying ID is a must when out and about. The problem, often times, is that
there's no convenient place to carry your
license or ID card. Especially when you're running light and don't necessarily
have a place to hold the item.
(PRWEB) March 18, 2004--Carrying ID is a necessity for runners, joggers, bikers,
hikers and walkers across the globe,
but far too many neglect to on a consistent basis. s h o e w a l l e t . c o m
is making a push to promote the message
to active people on the importance of carrying ID with them at all times. "We
see it all the time, we've been guilty of
it over the years too. You get ready to hit the road or trail and there's no
convenient place to carry ID, so you hit
the road running without a single piece of Identification," co-founder Tim
Ouellette said. There's ID tags for your
shoes, wrists, etc. These are great because they allow the runner to be
identifiable if the unexpected occurs. The
benefit with shoewallets is that not only do they carry ID, but also cash and
keys while you're on the go. s h o e w a l
l e t . c o m sells shoewallets in black or navy blue (new colors coming soon!)
with the option of adding a customized,
laminated ID card to the order for an additional $4.00. s h o e w a l l e t . c
o m is continuing to build it's
relationships with journalists, web sites, businesses, government organizations
and periodicals to help get the word out
on the value and importance of carrying ID. "We want to teach people to be
proactive, rather than reactive about the
importance of carrying ID at all times," Tim later mentioned. In addition, s h o
e w a l l e t . c o m is allying itself
with parents and schools across the globe too. Kids are often guilty of leaving
the house to play down the street
without carrying any identification. With s h o e w a l l e t . c o m, they not
only have a place to carry their ID, but
also cash in case of an emergency. Ideas or suggestions about promoting the
importance of carrying ID? We welcome all
comments. Feel free to contact us at mailto:info@....


12. Exercise can be a useful diagnostic tool:
An exercise prescription provided by your physician is intended to help prevent
many chronic disease conditions, such as
obesity, hypertension, coronary heart disease and non-insulin-dependent
diabetes.
Exercise also is used as a diagnostic tool by clinicians to uncover problems,
such as heart and lung diseases.
However, exercise also stresses other organ systems and can unmask disorders.
The physician can then use this
information to make accurate diagnoses that can improve or save lives.
Exercise can help differentiate the many common causes of chronic fatigue.
Depressed patients, for example, are tired
when arising in the morning. Patients with viral infections, such as
mononucleosis, feel fine in the morning but tire as
the day goes on and may need a nap. Chronic fatigue syndrome patients are tired
all day long and may become totally
exhausted with minimal effort.
However, patients with mild or moderate anemia usually feel normal at rest and
are aware of fatigue only with exertion.
And, for those patients with mild anemia, all-out exercise may be the only
experience that unmasks the problem.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10503&sidebar=574&category=wellness


13. Triathlon and Multisport Injuries
By Rob Dallimore
Rob Dallimore is a consultant Podiatrist based in Auckland and has a special
interest in multisport athletes. He is able
to assess and treat chronic or
acute lower limb injuries where there is a biomechanical abnormality, and can
perform a bicycle position assessment and
correction. His gait and bicycle analysis is with the use of a digital video
camera and a great new biomechanics
computer programme. Rob also deals with the less glamorous problems that all
athletes come across such as removing corns
and callous, treating ingrown toe nails etc. He is ACC accredited and is an
approved treatment provider for the New
Zealand Academy of Sport so can treat carded athletes. For more information on
where to find Rob, visit
www.foottraffic.co.nz or contact Rob at: mailto:rob@...
More...from Endurance Coach at:
http://www.endurancecoach.com/Triathlon_and_Multisport_Injuries.htm


14. The Importance of Hip Stability
The relationship between running injuries and biomechanics is only beginning to
be investigated. Another example, in
addition to the previous one, can serve as a provocative thought for athletes
and coaches, as well as researchers. We
are seeing increasing numbers of what are initially referred to as 'hip
problems" among those attempting to move to a
higher level by increasing the volume of their training load, especially elite
female runners. For some it is muscle
pain in piriformus, or gluteals. For others it is lumbosacral or lower lumbar
joint pain or nerve irritation, especially
the sciatic nerve. Worse, symptoms could include several or all of these.
Depending on whom they see for medical advice
(orthopedist, podiatrist, chiropractor, physical therapist, massage therapist),
runners get different opinions because
of the various specialties' approach in diagnosis. As their discomfort over time
may change (often because postural or
stride compensation results in accompanying fatigue or irritation in other
muscles or connective tissues), their
description of symptoms, as well as suggested diagnoses from various experts,
may also change.
More...from Fleet Feet Louisville at:
http://www.fleetfeetlouisville.com/hipstability.html


15. Popular sports supplement has no effect on endurance:
An amino acid supplement called L-tyrosine, recommended by fitness trainers and
sold by supplement outlets as an
endurance booster, has no effect on endurance, according to a new Brigham Young
University study. "There wasn't any
indication from our tests that tyrosine had an effect in the blood or in the
brain," said Allen Parcell, assistant
professor in the Human Performance Research Center at BYU. "Tyrosine didn't
improve endurance performance in our
subjects."
Amino acid supplement L-tyrosine fails to boost endurance, BYU study shows
Stick with carbs, researchers say
PROVO, Utah—An amino acid supplement called L-tyrosine, recommended by fitness
trainers and sold by supplement outlets
as an endurance booster, has no effect on endurance, according to a new Brigham
Young University study.
"There wasn't any indication from our tests that tyrosine had an effect in the
blood or in the brain," said Allen
Parcell, assistant professor in the Human Performance Research Center at BYU.
"Tyrosine didn't improve endurance
performance in our subjects."
More...from the Science Blog at:
http://www.scienceblog.com/community/modules.php?name=News&file=print&sid=272


16. Does hill running help or harm? Studies lean toward help:
Running hard down hills has a bad reputation, but this seems to be exaggerated,
according to a review by John Unger,
D.C., C.C.S.P., in Montrose, Colo.
Hill running is good training as long as you begin cautiously and build up
conservatively.
Unger uncovered 12 studies of hill running and injuries, and focused on
discussions of downhill running. Reports mostly
during the 1980s tended to associate downhill hill running with injuries, but
there were several flaws in these studies'
designs.
More recent studies which were well-designed, used controls, and evaluated
statistical significance found no association
between downhill or hill running and injury risk.
The experiences of the American Running Editorial Board Members tend to support
the value of hill running as long as it
is done cautiously.
"Running hills is usually good training," says Jack Daniels, Ph.D. "The problem
is the need to be somewhat conservative
in early sessions (as you would be in any new type of training).
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10547&sidebar=13&category=running


17. From Runner's World:
*For maximal recovery after a speed workout or race, jog just until your heart
rate returns to normal, then stop for the
day and get in some easy stretching. You'll also want to grab a sports drink, a
bagel or some fruit as soon as possible.

*Kicking Butt: Strong, flexible hamstrings are vital for good finishing kicks
and effective hill running. To strengthen
your "hams" and increase your range of motion, try "butt kicks." Find a grassy
field (a street works, too) and run 60 to
100 meters with an exaggerated back kick such that your heels bounce against
your buttocks with each stride. Do eight to
10 butt-kick strides two or three times a week. A good time to do them is after
your easy runs. Some runners also like
to do a few to loosen up before speedwork sessions.

*The Easter Bunny is smart! His favorite fuel, the carrot, isn't just crunchy,
sweet, and delicious--it's bursting with
beta-carotene. One-half cup of shredded raw carrots (or a handful of baby
carrots) contains 6 milligrams of this potent
antioxidant. It's then converted in the body to vitamin A, supplying more than
twice the Daily Value and helping to
fight off heart disease, cataracts, and some cancers. Cooked carrots are
actually sweeter than raw ones, especially if
they're lightly steamed, roasted, or sautéed. And they lose very little
nutritional value during cooking. In fact,
because cooking breaks down a carrot's tough cellular walls, the beta-carotene
is even more available to the body when
carrots are slightly cooked.

*"To improve your chances of a no-stress, effortless run, leave your watch at
home, and head for the most scenic spot
you can find."
-Catherine Gundersen, RW managing Editor



18. Most Low-Carb Dieters Eat Too Many Carbs-Study:
Most U.S. consumers who say they are following low-carb diets are actually
eating more carbohydrates than such diets
recommend, a new survey found.
According to a study of 11,000 people released by market research firm NPD Group
Monday, only one out of every four
low-carb dieters "are actually significantly cutting carbs."
At any given time, about 10 million Americans are following low-carb diets such
as the Atkins and South Beach, the
report said.
But adults who are reducing their carb intakes are still eating about 128 grams
of refined carbohydrates a day, the
study found. That compares with the estimated 20 to 50 grams of carbs per day
recommended by some low-carb diets.
Refined carbohydrates are total carbs minus dietary fiber.
"Low-carb diets are a fad," Harry Balzer, vice president of NPD, said in a
statement. "People still want to lose weight
by eating, but getting people to change their behavior is very difficult to do."
From Reuters. COM

19. Fat Hormone Can Rewire Brain, U.S. Studies Show:
Leptin, a hormone that affects weight and appetite, apparently helps wire the
brain in ways that might set an animal on
a lifetime path to slenderness or obesity, two teams of U.S. researchers said on
Thursday.
The studies, published in Friday's issue of the journal Science, may take
doctors a step closer to understanding whether
leptin could be manipulated to help overweight people lose weight and keep it
off.
The findings might also help explain why the food a person eats when very young,
or even what a mother eats while
pregnant, affects weight, heart disease and other aspects of metabolism later in
life.
And they help shed light on why it is so hard for many people to lose weight and
keep it off.
In one study, a team at the Howard Hughes Medical Institute and Rockefeller
University and at Yale University, found
that leptin affects both the physical structure and the function of neural
circuits in the brain.
"This is a very dynamic effect that's quite dramatic and somewhat surprising. In
response to leptin, the cells create
new connections," said Rockefeller's Dr. Jeffrey Friedman.
"The malleability of these feeding circuits by leptin suggest the possibility
that the brain's wiring may be different
in lean versus obese individuals," Friedman added in a statement.
More...from Yahoo at:
http://story.news.yahoo.com/news?tmpl=story&cid=570&ncid=753&e=6&u=/nm/20040404/\
sc_nm/science_leptin_dc



20. Treadmill Reviews and Comparison... Helping you make a more informed choice:
One stop treadmill comparison and review.
Time to really nail it down. When you decide for sure that you really do plan on
buying a treadmill, you obviously want
to gather as much information as you can on the types of models and
manufactures, features, pricing and the warranties.
If your looking for a discount treadmill or a high end model one thing you can
be sure of is, everyone wants to get as
much as they can for their dollar.
Understanding a bit more about what makes up a good quality machine will help
you for sure when it comes to working out
your budget, as they say if your going buy something that will last sometimes
paying an extra $100 can be worthwhile in
the long run.
Below are a list of the top 28 treadmill models, if you click on the links it
will take you a treadmill review and
consumer report on the machine and its rating out of 10.
In each treadmill review we cover things like, the type of motor, the
horsepower, treadmill speed and speed training,
the running surface of the treadmill mat, treadmill incline, treadmill heart
rate monitor, warranty, price and a lot
more..
More...from Treadmills Review N Rating at:
http://www.treadmill-reviews-n-ratings.com/treadmill-reviews.htm


21. Ten-Year Tenure - Joe Henderson's Running Commentary:
Joan Ullyot first told me about the 10-year rule. It might have originated with
her -- a medical doctor, a pioneering
woman runner and the author of Women's Running.
"No matter what your age when you start racing," said Joan, "you can expect
about 10 years of improvement. That's how
long it takes to learn the game."
This is true, she added, whether you start at 15 or 35 or 55. The 10-year clock
clicks on whenever we start to race.
Some runners beat the calendar, but usually not by much. Through the guile of
one with medical training, plus a last big
upping of her training, Joan herself PRed (with 2:47) in her 12th year of
marathoning (at age 48).
The best-known beater of the 10-year rule was Carlos Lopes. He had raced for
almost 20 years when he won the Olympic
Marathon and shortly thereafter set a world record. But his clock had stopped
for many years during that period for
injuries.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/428.html


22. Pronation, Supination:
...and choosing the right footwear.
Welcome to this month's issue of The Stretching & Sports Injury Newsletter. This
month we are going to look at some
common foot problems that not only affect athletes, but also affect the general
population.
The two conditions we are going to concentrate on in this issue are pronation
and supination. These two terms refer to a
foots natural rolling movement while walking or running. This motion is
sometimes called the running gait, and is
described at the New Balance web site as...
"A unique set of actions and reactions that your foot performs
while in motion to support, cushion and balance your body."
What is Pronation?
Pronation refers to the inward roll of the foot during normal motion and occurs
as the outer edge of the heal strikes
the ground and the foot rolls inward and flattens out. A moderate amount of
pronation is required for the foot to
function properly, however damage and injury can occur during excessive
pronation. When excessive pronation does occur
the foot arch flattens out and stretches the muscles, tendons and ligaments
underneath the foot.
More...from the Stretching Handbook at:
http://www.thestretchinghandbook.com/archives/pronation-supination.htm


23. From Running Times:
*The Taper
Everyone knows you need to taper for a marathon, but pre-race tapering is also
important for shorter races, say Pete
Pfitzinger and Scott Douglas in Road Racing for Serious Runners. Pfitzinger and
Douglas cite a study where one group,
who cut their training volume by 85% while running 400 meter intervals at 5K
race pace, improved by 2.8%, or roughly 30
seconds in a 5K, over a group that continued their normal training volume. They
suggest
cutting volume by 50% before a race, and give as a rule of thumb to taper one
day for each two kilometers of the race
distance, e.g., 5 days for a 10K, or 10 days for a half marathon (21K).

*Asthma: Q: I have allergic asthma that is aggravated by pollen, bad air, and
other inhalants. I also love to run
outside and to compete in running races and duathlons. I'd like to learn tactics
to help deal with the asthma so that I
can run well outside even in these high pollen days. I suspect that a good
warm-up and starting out a race/workout
conservatively are more important to asthmatics, but I'm not sure. I use a
long-acting bronchodilator and Pulmicort as
well as Allegra and Singulair. Any need for albuterol with those and any other
tactics I can use to help to compete
without wheezing? Thanks for your help.
A: Asthma is also known as reactive airway disease; the airways that run from
the trachea to the lungs tighten in
response to inflammation. There are numerous sources of inflammation, as you
have listed. Exercise can also trigger
asthma. The severity of asthma is variable.
The medications that you are taking provide long-term control of this problem.
They lower the likelihood of an asthma
attack. You may have a break-through attack if the irritants (including
exercise) are too great. This is where an
albuterol inhaler would be useful.
To diminish the likelihood of an attack while running outdoors, make sure that
you are taking all of your medications.
You may find that using an albuterol inhaler 20-30 minutes before exercise may
eliminate break through wheezing. Make
sure that you are well hydrated – dehydration increases the risk of an attack.
Warm-up can be helpful in reducing
problems while racing. Some athletes with exercise induced asthma (EIA) warm up
at an intensity that will trigger an
attack (usually minor for EIA); once they recover from this, there is a
refractory period during which an attack will
not occur. In any case, warm up allows your body to begin to gradually adjust to
the stress of the exercise, decreasing
the impact when the race begins.
Make sure that you keep an albuterol inhaler with you in case of an asthma
attack. Good luck.
--Cathy Fieseler, MD



24. Race Day:
From Triathlete's Edge by Marc Evans
Come race morning for events like Ironman Hawaii, it’s an early wake-up call.
For Dave Scott and me in 1983, it was 4:00
A.M. when I heard him and some friends outside the condominium veranda as he was
warming up! Warming up is important
even for an event of that distance.
Warm-Up
Gently warming the muscles raises the metabolism by enhancing fuel breakdown and
increases muscle temperature for
increased muscle elasticity and circulation. The warm-up also prepares the
triathlete psychologically as he readies his
body, checking that all the systems are ready to go.
The duration of the warm-up depends on the athlete: In general, the greater the
training volumes were leading up to
event day, the longer the warm-up time will be. If you do not warm up, you
undoubtedly will be slower until your muscle
temperature rises and reduces cohesion and stiffness. For the most part, warm-up
durations of 6 to 12 minutes in each
discipline are advisable (when the weather cooperates) for competitions from the
Olympic to Ironman distance. For some
participants, however, warm-up may be as long as 20 to 30 minutes if the athlete
noted in training that it took that
long before the muscles felt fluid.
Without question, in cold-water events (even with wetsuits) I want my
triathletes to stretch for at least 15 to 20
minutes and to warm up in the water. This period is vital for double-checking
your ability to handle the temperature and
getting your body and mind ready for a cold swim. Timing is important, because a
prolonged wait before the race starts
could cause a drop in the core temperature of an athlete who’s left the water
and is standing around waiting. Therefore,
before the race, confirm the start time and ensure that your body temperature
will warm up by moving about once you
leave the water.
Race-Day Nutrients
Eat your pre-competition meal three or more hours prior to any Ironman event.
For shorter competitions such as Olympic-
and sprint-distance triathlons, a full meal may be unnecessary with the typical
North American early-morning race start
times. In those situations, 100 to 200 grams of carbohydrates may be all that is
needed. For ultradistance events,
however, a carbohydrate-rich meal with low fat and protein content is
recommended. In Europe, where events often begin
later in the day, you can eat a more typical breakfast, but go light on the fats
and proteins.
In the first 45 minutes of the hour before the race, drink as much as 40 grams
of a carbohydrate sports drink. During
the last 15 minutes, drink or sip only water.
During the race, your nutrient goal should be to take in 40 to 50 grams of
carbohydrates each hour. This can be in a
combination of sports drinks and solid foods. The fluid goal is somewhere
between 16 and 30 ounces each hour. This means
ingesting 4 to 8 ounces about every 15 minutes. Natasha Badmann, 2002 Ironman
world champion, showed exceptional skills
and adherence to fluid intake during her marathon in Hawaii. At aid stations,
she would take one cup, drink some of the
fluid, then take another cup and pour it into the first, pinching the top and
sipping frequently (5 or 6 times) and
skillfully through the station.
Professional triathletes know very well the vital importance of fluid and food
intake during competition. Most have
experienced decreased endurance performance and increased HR, body temperature,
and RPE when nutrients were not
adequate. Just a 1 percent loss in body water results in a marked reduction in
maximal oxygen capacity, so nutrients
become as central to performance as training and psychological, tactical, and
technical aspects.
Finally, HR monitors are unnecessary on race day, because HR by that time
carries no great weight. It’s likely that at
no time during the year have you been as rested as you are on race day, and HR
may not be a reliable indication of
effort. You therefore do not want to limit your efforts or overexert yourself
based on HR data that is unreliable. RPE
is your best indicator of performance, because you’ll compete neither too easy
nor too hard by following its guidance.
More. on the book, Triathlete's Edge at:
http://www.humankinetics.com/products/showexcerpt.cfm?excerpt_id=3306&associate=\
880




25. News Scan:
*Dr. Gabe Mirkin's E-Zine Resting Heart Rate
Very fit people often have a slow heart rate, but resting heart rate is not a
reliable measure of fitness. In one
study, a 20-week program of endurance training did not slow the resting heart
rate, showing that it cannot be used as a
measure of your improvement. Your recovery heart rate is far more dependable.
Check how long it takes for your heart to slow down after you've exercised
vigorously. Exercise in your sport as hard as
you can for 10 minutes or more. Then stop and immediately place your finger on
the side of your neck where you feel a
pulse. Count your pulse for only six seconds and multiply that number times ten
to get your heart rate per minute. Wait
exactly sixty seconds and then count your pulse again for six seconds and again
multiply that number times ten. Do not
count your pulse for more than six seconds because your heart slows down
immediately
after you stop exercising. The longer you count your pulse, the more it will
slow down. If you have a heart rate
monitor, just check your heart rate when you stop your hard exercise, and check
it again exactly one minute later.
If your heart does not slow down at least thirty beats per minute in the first
minute, you are in poor shape. If it
slows down more than fifty beats in the first minute, you are in excellent
shape. This test is a good way to measure
progress in your fitness program. Do not use this test if there is any question
of heart damage; hard exercise cannot
hurt a healthy heart, but it can cause irregular heart beats in people who have
damaged hearts.

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

Coming Up:
April 10, 2004:
Papa John's 10 Miler - Louisville, KY
*USA Men's Championship
http://www.papajohns.com/louisville/

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

April 11, 2004:
Ishigaki World Cup Triathlon - Japan
http://www.triathlon.org/world-cup/wcup2004/ishigaki-2004/index.htm

Nagano Olympic Commemorative Marathon - Nagano City, Japan
http://www.naganomarathon.gr.jp/english/index.htm

April 12, 2004:
Leidsche-Rijn Marathon - Leidsche-Rijn, Netherlands
http://www.leidscherijnmarathon.nl/


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 at:
http://www.runnersweb.com/running.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
webmaster@... <mailto:webmaster@...>
http://www.runnersweb.com/running.html