Runner's Web Digest - April 30, 2004

The Original Runner's and Triathlete's Web was founded in January of
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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

The Stretching Handbook:
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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 11. Running vs. Walking: Marathoners Can Do Both
http://www.runnersweb.com/running/news/rw_news_20040430_Raia_Marathon1
1.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:
Cycling: Yoga and Pilates Conditioning for Cyclists By Jane Beezer,
MS, CTS Coach.
Check it out at: http://www.runnersweb.com/running/cts_columns.html


Digest Article Index:

1. Experts stress post-exercise eating
Carbohydrates crucial in muscle recovery.
2. Thoughts on How hard should you train?
3. Triathletes: Developing force on the bike
4. Fitness is hot in Finland
The Finns have transformed themselves from fat-loving, heart-attack
victims to exercise-mad, healthy eaters with a passion for ice holes
5. Now you can get a life while you get in shape
Life coaching is working its way into the fitness industry as
trainers take classes in helping clients reach their goals.
6. Running Long
7. I gave every last ounce of energy I had
A charity runner defends her kind.
8. Hold That Stretch: Warm-Up Is Challenged
9. 73 years, 600 races behind him; an open road ahead
10. Steady Exercise Strengthens Older Immune Systems
11. From Runner's World
12. Lower Back Pain in the Athlete
Understanding a Common Dilemma
13. Athletes seek high-carb foods in low-carb era
14. Stretching and Strengthening Exercises for Iliotibial Band
Syndrome
15. Campaign stepped up against 'obesity timebomb'
16. Fat-Loading for Endurance Sports – Does It Work?
One area being explored is "fat loading" as a possible fuel source to
replace glycogen during exercise.
17. Longtime friend mourns runner. Arteries source of irregular
heartbeat
18. Rest and Recovery
19. Zeroing in on your goals - Focus!
20. Coming Back From Injury
21. Just half an hour in a smoky pub 'could trigger heart attack'
22. A Mountain Biking Adventure in Costa Rica, Part I
23. Peril of the Night, When Calories Come Calling
24. The science of working out
Testing once used only for Olympic-level athletes is helping the
average person reach her peak.
25. News Scan


Runner's Web Weekly Poll:

This week's poll is: "Do you stretch?"

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

The previous poll was: "Which marathon has the greatest stature?
- Boston
- London
- New York
- Olympic
- World Championship
- Other"

The results at publication time were:
Answers Votes Percent
1. Boston 73 59%
2. London 18 15%
3. New York 3 2%
4. Olympic 28 23%
5. World Championship 1 1%
6. Other 1 1%
Total Votes: 124

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and/or checking the results of previous polls.

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Five Star Site of the Week: Official Site of Andrea Fisher.
Getting to know Fish...
Andrea Fisher's parents may have gotten an idea that their daughter
had a future in sports when her swim coach told them that she showed
great natural ability and potential. This was at the ripe old age of
four.
From then on it was a constant trip from competition to competition
for this promising young athlete whose biggest challenge was getting
from one event to the next...
Check out the site at:
http://www.xtri.com/athletes/andreafisher/default.asp

Send us your suggestions for our Five Star site. Please check our
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Our Photo Slideshow is updated on a random basis. Check it out from
our FrontPage.

Book of the Week: 25 Years of the Ironman Triathlon World
Championship.
For every Ironman enthusiast - "The first ever coffee table book on
the world's most important endurance sport" – Bob Babbitt
Coffee table book…bedside book…it doesn't really matter which title
you give it because you won't be able to put it down. Bob
Babbitt's "25 Years of the Ironman Triathlon World Championship" has
a gravitational pull that attracts attention from all readers. It's
not your typical summer novel. Babbitt combines the romance,
mystery, and action of the event with a picture-book quality that
brings it all to life. The photography is incredible and inspiring.
You'll want to attach the photos to your refrigerator for motivation.
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.
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/1841261009/runnersweb/102-
0182896-9006569?v=glance&s=books

More books from Amazon at:
http://www.runnersweb.com/running/amazon.html
and Human Kinetics at:
http://www.runnersweb.com/running/human_kinetics.html

This Weeks News:

Articles:

1. Experts stress post-exercise eating:
Carbohydrates crucial in muscle recovery.
Carbohydrates may be considered evil in this age of the low-carb diet
revolution, but the nutrient plays an important role in helping
athletes recover from strenuous exercise.
Two decades of research have shown that consuming carbs after a hard
workout rebuilds worn muscles and primes the body for the next
training. Failure to eat the right food after exercise -- or worse --
skipping the post-exercise meal altogether can harm your body.
"You never think that you can just continue to ride your car without
ever going to the gas station. We can't expect to be able to continue
to exercise our bodies without refueling them," said Cedric Bryant,
chief exercise physiologist of the American Council on Exercise.
Carbs -- the main source of energy during physical activity -- are
stored as glycogen in muscle cells. During exercise, the glycogen
reserves deplete and an intake of carbs is needed to replenish the
body. Neglecting or avoiding the post-workout meal could result in
muscle breakdown and leave your body feeling fatigued during the next
workout.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/04/19/post.workout.meal.ap
/index.html


2. 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…".
More...from d3MultiSport at:
http://www.d3multisport.com/articles/steady1.html


3. Triathletes: Developing force on the bike:
While you are designing your triathlon training plan, consider this
mantra: maintain your strengths while working on your weaknesses.
This may sound simple, but it is rarely carried out since most people
train in the discipline they enjoy most, not the discipline they need
to work on most.
For this article, we will concentrate on how to improve your bike
performance.
After endurance, the most fundamental fitness component for the
triathlete to develop on the bike is force. I use the motto "Hills
make you strong for the flats, but flats don't make you strong for
the hills."
Force training on the bike is even more important if you are not
lifting weights throughout your base and build phases.
Force is the ability to overcome resistance, such as a rider applying
power on the pedals. If you develop force on the bike, you will not
only be a faster rider, you will also be able to ride longer and push
bigger gears.
More...from Active.com at:
http://www.active.com/story.cfm?
story_id=10592&sidebar=26&category=triathlon


4. Fitness is hot in Finland:
The Finns have transformed themselves from fat-loving, heart-attack
victims to exercise-mad, healthy eaters with a passion for ice holes
When you think about Finland what image comes to mind? Is it ruddy-
cheeked hikers, cross-country skiing, frozen eyelashes, snow shoes
and mad naked dashes into ice holes? For many people it is, of
course, the sauna.
Saunas aren't just a hobby in Finland; they are a way of life and
part of a commitment to all things healthy. There are 1.6 million
saunas in this country of six million people and the Finnish Sauna
Society makes the impressive claim that the first sauna was invented
here 2,000 years ago. Even more astounding, in temperatures where
your nostrils freeze, is their affection for the ice hole dash — a
naked run across snow to throw yourself into a hole broken in the
ice.
But despite temperatures below freezing, Finns, unlike the Brits,
don't seem to be inclined to stay huddled up around the fire moaning
about the weather. Instead they are out on forest trails and criss-
crossing the wilderness. But they haven't always been so health
conscious.
More...from the Times at:
http://www.timesonline.co.uk/article/0,,8127-1084068,00.html


5. Now you can get a life while you get in shape:
Life coaching is working its way into the fitness industry as
trainers take classes in helping clients reach their goals.
What would life be like in L.A. without another guru to guide us
through the chaos? To the list that includes spiritual advisor, yoga
instructor and holistic healer add another: personal trainer/life
coach.
Sure, a personal trainer can get you through three sets of ab
crunches, but a trainer who's also a life coach may help cure your
addiction to double-tall mochas and make you realize that that
relationship you're in has "dead end" written all over it.
Life coaches have been around for more than a decade, first in the
business world, then in the personal arena to help people deal with
issues such as job ruts. It's not psychotherapy, nor does it pretend
to be, focusing on the here and now rather than dredging up the past.
Now life coaching is working its way into the fitness industry as
trainers are opting for certifications or education to better help
their clients — and boost their fees.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-
bodywork26apr26,1,4629185.story?coll=la-headlines-health


6. Running Long:
(This piece will introduce Joe Henderson's next book, whose
manuscript Barnes & Noble has accepted for publication in late 2004
or early '05.)
I was born to run, as we all are. We come with long legs for a
reason, and that is to cover ground on foot -- sometimes short
distances quickly and sometimes great lengths slowly.
Running was required of everyone once. Now it's an option that only a
small minority of us ever exercise after childhood.
I'm a product of two families that ran by choice. My father and two
of his brothers were runners in high school and college. One of my
mother's brothers ran in his youth and well into old age, and the
other brother of hers was an early coach of mine without either of us
realizing it then.
My parents were married on the weekend of the largest track meet in
the Midwest. The men talked more that day about the Drake Relays than
about the wedding.
My dad took me to track meets before I was old enough to count the
four laps of a mile. He never told me to take up the sport. But after
I found it on my own, he made sure to see most of my big races for
the rest of his too-short life.
I'm now older than Dad ever got to be. A half-century has sped past
since I ran my first timed mile.
I've gone from pre-teenager to elder as a runner... from the 1950s to
the 2000s... from Iowa to Illinois to South Carolina to California to
Oregon... from student to farmhand to soldier to editor to writer to
author to teacher... from single to married to father... from single
parent to married again and now to grandfather.
Running has been my one constant through all these changes. But the
running hasn't always been the same.
I've gone from miler to ultramarathoner and everything in between...
from track (outdoor and indoor) to cross-country to road... from sub-
five-minute-mile racing to 10-plus... from the back of the pack to
the front and gradually back again... from all-fast training to all-
slow... from healthy to injured and back to health again (many
times).
Running all these years in all these ways has taught me lots of
lessons. Many were painful at the time, but the worst mistakes can
teach the best lessons. Since I've made every possible mistake in
running, I have compiled quite a catalog of lessons from them.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/432.html


7. I gave every last ounce of energy I had:
A charity runner defends her kind.
I am always so disappointed to read of elite runners' ungracious
attitudes toward those who choose to do a very unselfish thing and
raise money for charity by running the Boston Marathon. As someone
who has had the privilege of running Boston for charity twice, it's
no walk in the park (as we saw on Monday!). My team trained hard, put
in our miles on those cold, snowy mornings, or after a long day at
work. We raised at least $3,000 each, and for someone who works for a
nonprofit, as do most of my friends, this was just as challenging a
task as our 22-mile training runs. Many charity runners have
qualifying times for Boston.
More...from Boston.com at:
http://www.boston.com/news/globe/editorial_opinion/letters/articles/20
04/04/25/i_gave_every_last_ounce_of_energy_i_had/


8. Hold That Stretch: Warm-Up Is Challenged:
They can be spotted in gyms and on ball fields, on running paths and
biking trails: people reaching into the air, bending down to touch
their toes or grasping their ankles behind their backs.
Stretching before exercise is routine for many recreational and
professional athletes. But researchers have grown increasingly
skeptical about its merits.
Now a major study is stirring renewed discussion about when
stretching is and is not beneficial.
The study, a review of six decades of research by the Centers for
Disease Control and Prevention, found that stretching does little to
prevent injury during exercise when done outside of a warm-up. In
some cases, the increased flexibility that stretching promotes may
actually impede performance.
More...from the NY Times at:
http://www.nytimes.com/2004/04/27/health/nutrition/27STRE.html


9. 73 years, 600 races behind him; an open road ahead:
Frank Rubino is no superjock. "I'm just an average guy," he insists.
He began running in late middle age, which is probably why he's still
running today.
Since becoming a serious runner, Rubino, 73, has competed in more
than 600 races. On Sunday, he'll join the throng at the start of the
Blue Cross Broad Street Run. It's the 25th anniversary of the 10-mile
trot down the city's grand north-south thoroughfare. Rubino has been
there every year.
He also has finished every Philadelphia Distance Run, the popular
half-marathon that takes place in September. Last year was his 26th.
He believes he may be the only runner who can claim an unbroken
streak in both Philly classics.
One year, he nearly scratched the Broad Street Run. A stubborn virus
had laid him low. He accompanied a buddy to the start to wish him
well. He brought along his running clothes, tried a little jogging.
The gun went off. What the heck...
More...from Philly.com at:
http://www.philly.com/mld/philly/living/health/fitness/8519810.htm?
ERIGHTS=40712986105777252philly::e1-q7t9-13qp-
qm79@...&KRD_RM=1ihnikpkiqiohhhhhhhhhqpjkl|Never|Y
[Multi-line URL]


10. Steady Exercise Strengthens Older Immune System:
TUESDAY, April 20 (HealthDayNews) -- Older adults who do moderate
resistance exercise over a long period of time can boost their immune
system, says a study be researchers at Acadia University in Nova
Scotia, Canada.
The study included 10 men and 12 women, aged 54 to 82. When they did
moderate resistance exercise -- using tubing and exercise balls -- at
home 30 minutes a day, three times a week, for 11 months, they showed
a significant increase in natural killer cell activity, which is the
immune system's first line of defense against viral infection.
The extended period of exercise may be the major influence on this
strengthening of the immune system, the researchers suggest. Previous
research of people doing up to three months of resistance exercise
did not find the same increase in immune system activity.
Along with enhanced immune system response, the study participants
also showed major improvements in muscle strength and in lipid
profiles, with decreased total cholesterol and LDL concentrations.
The study was presented Monday at Experimental Biology 2004 in
Washington, D.C..
More information
http://www.nlm.nih.gov/medlineplus/ency/article/007165.htm


11. From Runner's World:
*Reviewing your own journal or training log can motive you for a run.
Whenever you have a really great workout, make sure you note whatever
preparations, thoughts, or observations helped carry you through your
run. You may be able to use them again and again for more great
workouts. -Jeff Galloway

*To fight posture slump--and increase lung capacity--try adding back
extensions to your cooldown. Lie on your stomach with your feet under
a couch or held by a partner. Place your hands behind your head or
lower back and lift your head and chest off the floor. As your head
and chest leave the floor, pull your shoulders back and toward each
other. Pause, and return to the floor.

*Dandy Dandelion: What may be a nuisance in your backyard is a
nutritional gem in your salad bowl. Rich in vitamins A and C, tender
young dandelion greens offer a nice change of pace from lettuce in
springtime salads.

*"Jogging through the forest is pleasant, as is relaxing by the fire
with a glass of gentle Bordeaux and discussing one's travels. Racing
is another matter. The frontrunner's mind is filled with an
anguished fearfulness, a panic, which drives into pain."
-Kenny Moore, Oregon distance great

*"Pregnant runners in the latter stages of pregnancy, who may not be
able to run on land, may still be able to do so in the pool. (Just
check with your doctor first.) Pool running can increase your range
of motion and improve your mood." -Heidi Felegy, RW marketplace/race
advertising rep

*"The motion of the foot in and of itself is not going to cause you
to grab your knee in pain, but improper mechanics, overtraining,
shoes worn as thin as rice paper, or too much running on, say,
concrete or around curves will." -From Training Secrets by Ken Sparks
and Dave Kuehlste


12. Lower Back Pain in the Athlete:
Understanding a Common Dilemma
Whether a weekend warrior, a skilled collegiate player, or a first
time novice, low back pain will strike 50-80% of all individuals at
some point in their lifetime. Low back pain may arise from a variety
of sources including sporting injuries, motor vehicle accidents,
industrial labor, or, simply, unknown reasons. Low Back Syndrome
(LBS) is often described as pain in the lower spinal region, buttock,
or radiating into the thigh. This "syndrome" is currently the most
expensive musculoskeletal ailment especially for industry and is the
most common cause of disability for Americans under the age of 45.
Anatomy
The spine is made up of 24 moving segments which allow functional
mobility. Each motion segment is composed of two (2) vertebrae and an
intervertebral disc which lies between them. In the low back (lumbar
spine), there are five (5) motion segments which display the
movements of forward and backward bending (this is why we often
become injured when performing either of these movements). The
intervertebral disc is composed of tough fibrous tissue that
resembles a radial tire and has a gelatinous center. The function of
the disc is to act as a "shock absorber" for the spine, as well as to
help separate the vertebrae to provide openings through which nerves
exit the spinal canal. The lumbar spine also houses some of the
strongest ligaments and muscles in the entire body! Discs, ligaments,
muscles, and joints are all potential sources of low back pain.
More...from FleetFeetLouisville.com at:
http://www.fleetfeetlouisville.com/lowerback.html


13. Athletes seek high-carb foods in low-carb era:
Even the Boston Marathon is trying to kick the carbohydrate habit.
Race organizers used to stage a pre-race meal they called the "Pasta
Party" on the night before the event. But spaghetti has acquired a
negative connotation as low-carbohydrate meal plans like the Atkins
diet catch on, promising fast weight loss.
So this year, organizer Mickey Lawrence changed the name to the "Pre-
Race Dinner." She still served 3,000 pounds of pasta to rail-thin
athletes who need the energy, but she hoped the new name would
attract sponsors who fear consumers now associate eating pasta with
being fat.
"We have to do what's right for the runner, but we also have to do
what's right for the sponsor," said Lawrence, in charge of the event
held at City Hall Plaza on April 18.
It's a confusing time for carbs. Casual dieters are shunning them for
health and fitness reasons, while serious athletes still seek them
out. The result is a mixed message.
More...from Active.com at:
http://www.active.com/story.cfm?
story_id=10570&sidebar=17&category=activeusahomepage


14. Stretching and Strengthening Exercises for Iliotibial Band
Syndrome:
by Brian Fullem
In the May 2004 issue of Running Times Magazine, Brian Fullem
examined the causes of iliotibial band syndrome in runners and
considered various treatment options. The photos that follow depict a
number of effective stretches and exercises that can help runners
beat this common injury.
More...from Running Times at:
http://www.runningtimes.com/04may/itb.htm


15. Campaign stepped up against 'obesity timebomb':
Efforts to get the public fit and avert a health timebomb caused by
obesity and lack of exercise were stepped up by the Government today.
The Chief Medical Officer Sir Liam Donaldson was launching a report
on physical activity in a bid to encourage people to exercise at
least five times a week.
It will promote simple measures such as everyday household chores
including mowing the lawn, vacuuming and gardening alongside more
rigorous sporting activities.
The Culture Secretary Tessa Jowell was also boosting efforts to get
Britain moving today by kicking off the "Summer of Sport" campaign.
She was due to publish a progress report on sport and physical
activity in this country.
Sir Liam's report - At Least Five A Week: Evidence on the impact of
physical activity and its relationship to health - will set out goals
on the amount of exercise everybody should be taking.
He will emphasise that regular exercise is essential to people's
health, protecting against heart disease, diabetes and cancer.
More...from the Independent at:
http://news.independent.co.uk/uk/health_medical/story.jsp?story=516342


16. Fat-Loading for Endurance Sports – Does It Work?
One area being explored is "fat loading" as a possible fuel source to
replace glycogen during exercise.
In the world of endurance sports, the athlete is always on a quest to
find ways to improve, prolong and enhance exercise endurance. Studies
show that consuming carbohydrates before and during exercise is or
can be effective in achieving that goal of improved endurance time
(1). However, carbohydrate depletion is achieved relatively quickly
since the availability of this fuel is limited. Carbohydrate stores
in the blood and muscle are only sufficient to fuel 1-2 hours of
submaximal exercise.
Thus, carbohydrate is the limiting factor in endurance. We don't
store much and, the faster we go, the more we burn. When
carbohydrates run low, the pace becomes agonizingly slow. Taking in
carbohydrate in the form of sports drink or foods can delay the bonk,
but not prevent it. You just can't absorb enough carbohydrate to keep
pace with the amount you are burning. At marathon tempos, cross-
country ski races, or a long bike race or triathlon, the carbohydrate
deficit accumulates. This translates into fatigue and ultimately the
impairment of exercise capacity, which is an ultra endurance
athlete's worst nightmare.
More...from IronmanLive.com at:
http://vnews.ironmanlive.com/vnews/topstories/1083257965


17. Longtime friend mourns runner:
Arteries source of irregular heartbeat
It started as a pact between two longtime friends: visit the Monterey
Peninsula and run in the Big Sur International Marathon.
Ten years later, Matthew C. Kogut and Jim McIntyre had run in half a
dozen marathons together but still hadn't made it to the Central
Coast. So after several glasses of wine over last year's Christmas
dinner, the challenge was made. McIntyre told his buddy time was
passing by them and they needed to make their move.
They probably didn't imagine what lay ahead.
Plans were made, and the men, with their wives in tow, trekked out to
California last week to claim their share of pain and pleasure on the
marathon's 26.2-mile journey through awe-inspiring Pacific vistas.
Saturday was devoted to digesting the sights and sounds of the area.
More...from the Monterey Herald at:
http://www.montereyherald.com/mld/montereyherald/8548227.htm


18. Rest and Recovery:
It's that time of year for us folks on the left coast: the final big
push before Wildflower in early May. The weather gets even better,
the sun comes up earlier and earlier, the training gets longer and
more intense. So I'm going to ask you a question:
Does training make you faster?
If you answered "yes," you are wrong. Training only creates the
CONDITION for improvement. The actual gains occur when you allow your
body to rest and recover, to emerge at the other end stronger and
faster.
The Overload Principle
Why, exactly, do we train? Your body is a very adaptable machine.
When you introduce a stress, it adapts and becomes better able to
handle the stress. To explain how it works, let's introduce two
numbers, I made them up:
1. Fitness, 1-10. This is just a measure of how "fit" you are, as
determined by how much volume, intensity, etc, that you can handle. 1
is a couch potato, 10 is Lance.
2. Fatigue, 1-5. This is a measure of how "tired" you are, which is
also a measure of the cumulative training stress on your body. 1 is
fresh as a daisy, 5 is beat like a dog.
More...from TriFuel.com at:
http://www.trifuel.com/triathlon/general_training/000475.php


19. Zeroing in on your goals:
Focus!
Something many of us lack, not only in our running but also in our
daily lives.
Learning to use your imagination can expand your focus. Imagination
is a vital tool for gaining the ability to focus upon potential and
for learning how to bring that potential into real life form.
Focus has a great deal to do with creating life experiences. Focus is
a key mental guide. Your eye and then your mind tend to follow your
focus. Adjust your focus and you begin the process of change in your
life.
How often have I visualized crossing the finish line in first place,
or setting a world record? I used my imagination to focus my thought
and energy into my desired goal.
No, I have never placed first in a race (except my age group) and I
certainly have never set a world record.
More...from RunningAbout.com at:
http://running.about.com/cs/psychology/a/focus.htm


20. Coming Back From Injury:
By Coach Brendon
It's a common situation for runners… they train and they get injured.
Injuries fall into two camps - either overuse or accidental. Things
like tree roots, potholes or runner vs car etc are generally called
accidental injuries.
Incorrect training often causes overuse injuries such as stress
fractures, shin splints, groin pain, and heal pain - pushing too
hard, not listening to your body and failing to have a rest are among
the obvious causes. Getting a coach and having a proper training plan
to follow are key components in avoiding this type of thing. Even
with the best intentions injuries occur, especially when athletes
head into new territory chasing a PB or running something longer like
their first marathon.
In all cases it's important to get good advice and get the initial
stage of rehab underway quickly. This initial phase, through to
getting back to walking pain-free, requires a lot of patience for the
athlete. There is always the inevitable pressure to get back in to
training for the upcoming event but if you come back to training too
soon, then everything is delayed. Generally speaking I think that the
medical profession is very good at this stage of rehab, as it's
fairly common to treat people and get them moving again. However,
it's not so common to get people back to full sporting function, so
it's often from this point on that many things go wrong.
More...from EnduranceCoach.com at:
http://www.endurancecoach.com/Coming_Back_From_Injury.htm


21. Just half an hour in a smoky pub 'could trigger heart attack':
People at risk of heart disease should avoid buildings where smoking
is permitted, the federal agency for public health in the United
States said yesterday in the starkest warning yet about the dangers
of tobacco.
Even 30 minutes of exposure to other people's smoke, while eating in
a restaurant or sitting in an office, might be enough to trigger a
fatal heart attack for those at risk, the Centres for Disease Control
and Prevention (CDC) in Atlanta said.
It is the first time the US government agency in charge of protecting
the nation's health has told non-smokers that they should not enter
buildings or enclosed spaces where other people are smoking. The
warning comes in the wake of growing evidence that, in addition to
the well-known long-term effects of smoking in causing heart disease
and cancer, toxins in tobacco smoke also have rapid short-term
effects in causing the blood to clot.
The UK Department of Health said yesterday that it had consistently
said smoke-free polices were the ideal and had drawn attention in
leaflets to the immediate effects of second-hand smoke on the heart.
A spokeswoman said: "People with heart conditions do need to take
extra precautions."
More...from the Independent at:
http://news.independent.co.uk/uk/health_medical/story.jsp?story=515698


22. A Mountain Biking Adventure in Costa Rica, Part I:
If you're like most outdoor enthusiasts, winter can be a blast, with
skiing, boarding, hiking and more.
Well, for a lot of us in the northern climates, this "blast" lasts
well into April, often leading to a big case of cabin fever -- "I
want my mountain bike!"
By February '04 it was time to "get out of Dodge" and head for the
warmth and sun of jungles, unspoiled beaches, rain forests, and some
rockin' mountain biking in Costa Rica.
Why Costa Rica?
It's a real adventure destination. There were more backpacks and
hiking boots than matching luggage and golf clubs coming off the
baggage carousel at San Jose International Airport.
You can enjoy pristine white beaches and steamy tropical jungles in
the morning and be in cooler, dryer mountains later the same day.
Costa Ricans are open and friendly and take pleasure in sharing their
incredible natural treasures with others.
San Jose, the capitol city, is rapidly modernizing, which makes it
user-friendly, but it has managed to retain some Third World
quaintness. One of our favorite downtown haunts is Mercado Central,
where you can find most anything for most any price.
More...from Active.com at:
http://www.active.com/story.cfm?
story_id=10562&sidebar=32&category=mtnbiking


23. Peril of the Night, When Calories Come Calling:
In 1963, master's degree in hand, I found myself in a new job 1,200
miles from my family home and old friends, 2,000 miles from my
boyfriend and working under editors who seemed to enjoy making me
miserable.
I soon found myself sinking into a disturbed eating pattern that I
was unable to break. Unaware of hunger, I ate little or nothing all
day, then ate steadily all evening, often into the early morning,
sometimes falling asleep with food in my mouth.
As you might guess, despite regular exercise, I gained weight, until
nearly 40 extra pounds padded my small frame. The weight gain made me
increasingly anxious and angry with myself, making it harder to
control the problem. On one bad night of nonstop nibbling, I felt so
desperate I even considered suicide.
After a few sessions with a psychologist who seemed particularly
tuned in to the trauma of eating disorders, and a move back to my
hometown to a new job at The New York Times, I made a decision: if I
was going to be fat, at least let me be healthy.
More...from the NY Times at:
http://www.nytimes.com/2004/04/20/health/nutrition/20BROD.html


24. The science of working out:
Testing once used only for Olympic-level athletes is helping the
average person reach her peak.
By Stephanie Matteis, Citizen Special
Many of us suspect we may not be working out hard enough. But the
bigger question could be, are we working out too hard?
Some elite athletes have known for years they can increase stamina
and get lean without overworking their muscles to the point where
it's counter-productive.
Now, the same science used by Olympic athletes and professional
hockey players is available to average folks in Ottawa, who can test
themselves with specialized equipment that measures exactly how well
their bodies are responding to exercise.
The goal is to exercise efficiently to achieve great results, but not
so much that the body cannot cope.
"Most people like to feel that burn and to sweat hard, but that's
been perpetuated in society that thinks you have to feel the burn to
get results. That's not the case," says Kevin Wilson, exercise
physiologist at Peak Centre for Human Performance, which offers
personalized testing in Ottawa starting at about $90.
Wilson uses the test results to educates clients about what they have
been doing and what they need to do.
"Some people feel comfortable to go into a health club and use that
information and achieve goals, or others get a schedule for training
around the assessment and goals."
Among those who have put performance to the test is Toni D'Ettorre,
44, who says that monitoring her body's response to a physical
workout made all the difference.
Four years ago, she worked out pretty regularly but felt her routine
was stagnating and ineffective. Then she heard about tests being
conducted at the Peak Centre for Human Performance.
There, she opted for a $185 assessment and consultation that shows
people whether they're exercising most efficiently to burn fat and
build muscle.
"When I first did it, (co-owner and exercise physiologist) Ken Brunet
walked in. I had been biking for about half an hour and I was huffing
and puffing. He asked me 'are you in Zone 3?' -- which is the hardest
level. And I said 'no, I was in Zone 1 -- the beginner level."
Since those early days, D'Ettorre followed a personalized program set
out for her and reassessed every few weeks as her body's physiology
changed.
The result was dramatic: She went from leisure cycling to competing
in triathlons.
"If someone would have told me I'd be doing that, I'd have told them
they're crazy.
"I always worked out but now I'm more lean than ever, I have more
muscle definition and extremely good cardio." She's also 12 pounds
lighter and says her body is more toned.
Many athletes, such as 20-year-old Monica Kvas, are turning to this
type of fitness assessment and say they're able to push themselves to
new levels.
Kvas's goal is to compete in the Olympics as a triathlete. Currently
she's one of Canada's best with a best time for an Olympic length
triathlon (1.5-kilometre swim, 40-kilometre bike ride and 10-
kilometre run) of two hours and 25 minutes. She's in the top three
for her age group and now she's using sport science to get even
better.
For the past two years, she's been going to the Peak Centre for Human
Performance, where exercise physiologists put her through a series of
tests to assess how efficiently she's working out.
While she's on the treadmill, Kvas wears a facemask. She also wears a
nose clip to ensure she breathes through the mouthpiece, which is
hooked up to a computer to analyse her breathing. It doesn't look
comfortable but she's been tested so many times she's unfazed by the
process.
Wilson monitors her test. "What we're getting is the amount of oxygen
her body is using to run at this speed; we'll get this through all
levels that she runs at -- the calories she's burning and as well the
fat and sugar she's using."
With this information, Wilson develops a personalized program. "If
someone's goal is to burn body fat -- which is probably 95 per cent
of the population -- what we can tell them is 'this is where you need
to train to burn fat most efficiently.' This is the speed and heart
rate range for them.
"That's the important thing, it's for them specifically."
Wilson also takes blood samples every three minutes. With a pinprick
to Kvas's finger he extracts a tiny amount of blood while she's
running and places it into a machine that measures the lactic acid in
her blood.
"Lactic acid is a defence mechanism for your body," says Ken
Brunet. "It's that sensation you get in your legs, feeling the burn,
feeling like you're running in quicksand. That's all lactic acid-
based. If you're doing recreational fitness it can limit your fat
burning, if you're doing performance it can limit your speed and so
on."
Besides making a workout that much harder, lactic acid in the blood
during exercise also complicates muscle building. The body starts to
use this metabolite as fuel rather than drawing from fat stores.
The blood test reveals an athlete's lactate threshold. As an example,
Kvas's top speed is 9.9 miles per hour before she hits her body's
lactate threshold. Going beyond that burns lactic acid, which means
she's working out too hard -- or inefficiently.
It was a difficult concept for her to accept -- that pushing herself
less is the best way to improve the efficiency of her workout. "Speed
wise, I've been doing a lot of base work going slow. And yet, I've
improved and gotten faster, but not at the high intensity like I was
before."
Wilson says this is a premise the average person can use as well.
"For the past five years we've been trying to get the message out
that (this testing) is not just for elite athletes but for anyone who
wants to get fit."
Al Reed was a physiology professor at the University of Ottawa for 30
years. Now he works one-on-one with clients who want to lose weight
or build athletic performance.
"There seem to be problems at a lot of the clubs at finding the fat-
burning zone. I have many clients who have worked out too hard.
They've been put at levels where the lactic acid interferes with not
so much body weight loss, but fat loss.
"Quite often," he says, "what you have in a health club is a chart
based on averages." The chart is not tailored to the individual.
Wilson adds that, on that chart, the only time the ranges change are
on birth dates.
But some experts don't believe a fitness assessment like this is for
everyone. Among them is Phil March, who for more than 15 years has
been coaching triathletes and runners.
While March thinks the test is ideal for competitive athletes, he
says it's not great for the average person.
"Weight loss and fat burning will come as you get more fit," he says.
"Your metabolism increases as you get fit and know more of your diet
and nutrition and things. Blood lactic threshold for the average
person is not really that effective. It's not as good as just going
out and doing it and keeping it social, keeping it fun and at a
conversation level."
Brunet admits the majority of his clients are professional or elite
athletes -- like players on the Ottawa Senators -- so "every time
they go out and train they are at the right intensity and they're not
wasting any time."
But he's convinced that others can apply the techniques, too. "This
is for anybody who's going to be active."
Stephanie Matteis is a Toronto TV journalist.
Subscribe to the Ottawa Citizen Online at:
http://www.ottawacitizen.com


25. News Scan:
* Triathlon: Discovering the missing link in sports nutrition . . .By
Tony DeBoom
Last fall, my wife Elize was shopping at our local running store when
she over heard a rep introducing the manager to a new sports
nutrition product. Being intimately familiar with my constant
struggle to find the ideal nutritional aid program, she took notice
and ended up coming home with a couple of free samples.
Fast-forward 6 months and here I sit writing a product review about
this discovery. I've been using SuperBites steadily during trainings
and competitions and I am happy to report that it has turned out to
be my missing link in sports nutrition. Here's why . . .
Too many times have I been on the edge of a great performance only to
have my energy level suddenly drop or stomach problems arise. I think
the nutritional aid program during trainings and races is so
important, I call it the fourth event of a triathlon.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20040330_DeBoom.html

* Lakeshore Marathon Debuted Wireless at Boston Last weekend at the
Boston Marathon Expo the Lakeshore marathon became the first marathon
in the world to register runners in real time, live from the
Lakeshore Expo Booth via Wireless Communication Technology. MIT
Student Marc Vial and Lakeshore Marathon Founder and MIT Alumni Mark
Cihlar were the first to expand the reach of the Marathon Expo Booth
via Wireless Technology.

*Exercise Does Not Damage Heart Muscle
A recent study from Freiburg University in Germany shows that hard
exercise does not damage a healthy heart. To improve for athletic
competition, all athletes must suffer skeletal muscle damage.
Without this damage their muscles will not grow and they will not
become stronger. World-class competitive bicycle racers ride at
close to their maximum heart rate for five to seven hours a day.
Many researchers have been concerned that this very hard riding would
damage their heart muscle as well as their skeletal muscles.
When muscles are damaged, they release enzymes into the blood stream.
This study shows that the heart muscle is not damaged the way that
skeletal muscles are (Medicine and Science in Sports and Exercise
October, 2003). Post exercise electrocardiograms and echocardiograms
were normal as were blood levels of heart-specific enzymes, creatine
kinase, creatine kinase MB and myoglobin. However, older bicycle
racers did have a rise in another enzyme, brain natriuretic peptide,
that is associated with heart function. The authors felt that this
shows that older athletes may not adequately empty their heart's
ventricles during the diastolic relaxation phase, and the increased
pressure stretches the heart muscles to raise blood levels of this
hormone.
Copyright 2004 The Sportsmedicine Institute, Inc. www.DrMirkin.com

*Dear Dr. Mirkin: I'm starting to train for a marathon. Are blisters
inevitable?
Blisters don't just happen, you'll feel pain before they appear. If
you feel pain in the skin of your feet while you're exercising, take
off your shoes and look for a cause. Usually, your socks will be
wrinkled or your shoes won't fit properly. If it's your socks,
straighten the wrinkle. If it's your shoes, take them off. Wetness
causes skin to stick to anything that rubs against it. Adding powder
to the toes of your socks can help to keep your feet dry. It doesn't
matter whether it's corn starch, anti-fungal powder or baby powder.
If you still develop blisters, try to soften the shoe where it rubs
against your skin. Dab mineral or bath oil on the spot on the shoe
that rubs against your foot, and stretch the shoe. If you still
develop blisters, buy a new pair of shoes. If you're too frugal to
throw away shoes, try putting a piece of adhesive tape on the spot on
your skin where the shoe rubs.
Copyright 2004 The Sportsmedicine Institute, Inc. www.DrMirkin.com

*Research Indicates Why Women Live Longer Then Men
Currently, women born after 1991 are expected to live to 81.7 years
compared to men who are expected to live to 76.3 years. Scientists
believe that one of the major reasons is that women sleep better than
men. Not only do women sleep more soundly but, on average, they cope
better with sleep deprivation. The belief is that thousands of years
of midnight baby feedings may have provided women with an improved
sleep pattern (from research at US Endocrine Society Annual Meeting).
Lack of sleep causes the build-up of harmful proteins in the
bloodstream. Only males had an increased protein called TNF which
studies indicate leads to damaging the walls of arteries and
increasing blood pressure. The study showed that women had 70 minutes
of deep sleep per night (with men averaging only 40 minutes per
night). Researches also found that the quality of sleep falls off
with age (for men and women) but it falls off earlier for men than
women. All night shifts, internet and late night TV are all major
causes to decreased health in our society.

*High-fat breakfast may raise heart risks.
Within an hour of eating a large high-fat, high-carbohydrate
breakfast, the body starts making inflammatory chemicals associated
with clogged arteries, a new study has found. These inflammatory
factors stay high for three to four hours, and that's when many
people sit down to another meal.
"This kind of eating probably keeps the average American in an
inflammatory state all day. Thank God he sleeps at night," said Dr.
Paresh Dandona, the study's senior author. This nearly continuous
state of inflammation, he said, helps explain why obese people are at
higher risk of heart attacks and strokes.
Dandona, chief of endocrinology at the State University of New York
at Buffalo, and several colleagues studied nine normal-weight adults
who fasted overnight before eating a McDonald's Egg McMuffin, a
Sausage McMuffin and two servings of hash-brown potatoes. (That meal
came in at 910 calories, with 81 grams of carbohydrates, 51 grams of
fat and 32 grams of protein.) Dandona said many people regularly
consume even less healthful meals.
The nine breakfast eaters were compared with eight normal-weight
adults, each of whom was given a 10-ounce glass of water after an
overnight fast. Researchers tested participants' blood before they
ate or drank anything and then one, two and three hours afterward.
The calorie-laden breakfast increased levels of free radicals, C-
reactive protein and nuclear factor-kappa B, a protein that triggers
the release of inflammatory chemicals.
"This substantiates what scientists have been saying all along: Don't
overeat," said Cathy Kapica, director of global nutrition for
McDonald's Corp. in Oak Brook, Ill. Results of the latest study
appear in the April issue of the American Journal of Clinical
Nutrition.

*Dear Dr. Mirkin: Should I use sea salt instead of iodized table salt?
You need to eat foods that contain iodine for your body to be able to
make thyroid hormone. The best sources are iodized salt and
seafood. Plants can be a good source, but only if they are grown on
iodine-rich soil. A study in the Annals of Nutrition and Metabolism
(September-October 2003) showed that vegetarians are at increased
risk for iodine deficiency that causes low thyroid function. In this
study, 25 percent of
vegetarians and 80 percent of vegans had low blood levels of iodine,
compared to only nine percent of people who eat both meat and
vegetables. While iodized table salt is a good source of iodine, sea
salt often is not. If you don't use table salt or eat ocean fish or
kelp, get a blood test for iodine. If your iodine level is low, you
need to eat more seafood or iodized salt, or take iodine pills.

*Exercise – the other half of the equation
Calories in (the food and drinks we consume), and calories out (the
calories we burn from activity and exercise) are the mathematical
answer of why we are the size we are. Each year, as part of the
aging process, we naturally lose muscle. This process slows down
metabolism and, consequently, we may gain body fat and weight. The
only way to maintain, or gain, muscle is to exercise. For best
results, we recommend both aerobic exercise, which helps you keep
muscle and lose fat, along with weight training, which helps build
muscle. Why both?
If we lose weight without exercise, we lose approximately 50 percent
lean tissue and 50 percent fat. If we cut back on fat calories and
add exercise, the majority of the pounds we lose will be fat and not
lean tissue.
An extra pound of muscle burns 30 to 50 calories per day. That adds
up!
The more muscle we have, the more we can eat to maintain weight
because our metabolism is higher. An extra five pounds of muscle can
burn an extra 250 calories per day.


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

Coming Up:

April 30 - May 1, 2004:
Jesse Owens Track Classic
http://www.deltatiming.com/events/2004/jesseowens/index.htm

May 1, 2004:
Diefenbooker Classic - Carp, ON
http://www3.sympatico.ca/barrie.ashworth/Diefenbooker2004/

Sunset Stampede - Ashville, NC
http://www.sunsetstampede.com/

May 1-2, 2004:
Wildflower Triathlon - Lake San Antonio, Monterey County, CA
http://www.tricalifornia.com/wildflower/2004/

May 1-9, 2004:
ITU Triathlon World Championships - Madeira, Portugal
http://www.trimadeira2004.com/
ITU Site
http://www.triathlon.org/world-champs/wch-
2004/events/madeira/index.htm

May 2, 2004:
Lilac Bloomsday Run - Spokane, WA
http://www.bloomsdayrun.org/

Broad Street Run - Philadelphia, PA
http://www.broadstreetrun.com/

Cincinnati Flying Pig Marathon - OH
http://www.flyingpigmarathon.com/

Nike Run Hit Wonder 5K/10K - Los Angeles, CA
http://www.nike.com/nikerunning/runhitwonder/main.jhtml?
ref=nike_running_usa

Rhein Marathon - Germany
http://www.rhein-marathon.de/

St. Croix Triathlon - VI
http://www.stcroixtriathlon.com/

Vancouver International Marathon- BC
http://www.adidasvanmarathon.ca/hm/

May 3, 2004:
Belfast City Marathon - Ireland
http://www.belfastcitymarathon.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 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.

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Runner's Web
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