Runner's Web Digest - May 14, 2004

The Original Runner's and Triathlete's Web was founded in January of 1997 as a
not-for-profit resource site. RunnersWeb.com Inc. is
now a small business venture which sponsors the OAC Racing Team, a women's road
racing and triathlon club, and the OAC Gatineau
Triathlon and OAC Corporate Relay. The site is not in any way associated with
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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:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905


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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 13. Marathon Time Limits: Race directors' dilemma is available at:
http://www.runnersweb.com/running/news/rw_news_20040514_Raia_Marathon13.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:
What Does It Take to Be Great, Written by: Edmund R. Burke, Ph.D.
is available at:
http://www.runnersweb.com/running/cts_columns.html


The Tour Within the Tour de France by James Raia:
The Tour de France is the world's greatest cycling event. As the bicyclists
climb into the mountains and quickly pass through the
rolling countryside, many other postcards of life occur away from the
competition - the ambience, the restaurants, the uniqueness of
the villages and the people who live and work among fields of sunflowers, near
ancient castles and among fields of expansive
vineyards. The Tour Within The Tour de France includes 24 essays about the
author's first six years of attending the race.
This ebook cost $7.95.
Order now with your check or credit card at:
http://www.clickbank.net/order/0.cgi?ii=343039393832373631303837353131372e302e65\
6c746f6d616a612e3030312e30&&c=6bkjfzp7&t=tourbook&
[Multi-line URL]


Digest Article Index:

1. If You Run, Read This!
There's a reason running is associated with a high risk of injury. Follow these
5 simple exercises to stay injury free.
2. Get the jump on fitness
3. Keys to efficient uphill running

4. Nike Treads Into Indian Health Issues
5. Exercise: Playing Tag Helps Young Hearts
6. At 83, this yogi is bending the rules
Frank White is an eclectic yoga teacher.
7. Fast-Food Breakfast May Inflame Blood Vessels
8. Running for Rachael Townsend - Her life touched many
9. TT Races -Pep Up Your Racing With Bike Time Trials
10. Reach your peak -Effective tapering is your key to that PR
11. Scottsdale 'iron' couple typify athletic tourists
12. 'Slow, fat,' but still a triathlete
13. Male eating disorders on rise, experts say
14. From Runner's World
15. Avoiding running injuries - A little wisdom goes a long way:
By Hal Higdon, Author, "Marathon: The Ultimate Training Guide"
16. Crossing America for Kids
17. Money Talk:
Here's triathlon's dirty little secret: It's a bit expensive. Is it worth the
expense? Alison examines this question.
18. Ramping up the Mileage
19. When Coffee Doesn't Do It, Turning to Canned Energy
20. Take a deep breath and pedal faster
21. Why steroid use is so tempting
Drugs are growing more effective — and harder to detect
22. Tri-alphabet soup
The sport of triathlon is so complex. It has enough terms to cover every letter
of the alphabet. Read the following, and you’ll soon
be speaking triathlese with the pros.
23. Meet and Greet:
Joe Henderson's Running Commentary.
24. Testosterone Linked To Prostate Cancer
Older Men With Higher Level Are at Risk.
25. News Scan


Runner's Web Weekly Poll:

This week's poll is: "What is the probability of terrorist attacks at the Athens
Olympics?"

Cast your vote at: http://www.runnersweb.com/running.html
Post your views in our Forum at:
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The previous poll was: "Do you believe Marion Jones has taken illegal
performance enhancing substances?"

The results at publication time were:
Answers Votes Percent
1. No 22 18%
2. Yes 70 58%
3. Don't care 20 17%
4. No opinion 8 7%
Total Votes: 120

You can access the poll from our FrontPage as well as voting on and/or checking
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Five Star Site of the Week: Chris Lieto - Professional Triathlete.
"Growing up in Danville California, Chris dreamed and set a goal of being one of
the best—the best athlete, the best husband and the
best father.
Chris began his athletic career achieving success as a collegiate water polo
player at Long Beach State University. In 1997, Chris
was introduced to the sport of triathlon and won his first race--his future was
set. He demonstrated tremendous potential as an
age-grouper, which motivated Chris to train longer and harder at perfecting his
skills. This set the foundation for Chris to turn
pro only three years after beginning in the sport.
Chris has focused on what he wants and is well on his way by already
accomplishing more that some athletes dream of accomplishing in
their entire career—and he is just beginning. Chris has become an ironman
Champion and is currently the U.S. National Champion. He
recently finished 13th at the World Championships in Kona, Hawaii, less than
five minutes behind the top 5. He wants to see the
sport grow to levels never thought possible. When asked for role models in
other sports that Chris would like to emulate, he says
Tiger Woods or Lance Armstrong, with the hope to do for triathlon what they have
done for their sports. He wants to be one of the
greats in all of sports.
Chris is fortunate to have Karis, his wife of eight years by his side in this
journey. Karis is his biggest fan and continues to
support him thru his endeavor to become the Ironman World Champion. Chris and
Karis recently were blessed with a baby boy - Kaiden—a
future Ironman?? We’ll see!!
The time, dedication and will it takes to be a loving husband and father AND to
be a professional triathlete is beyond that of any
other sport. Chris has managed to successfully balance all three. Growing up in
Danville California, Chris dreamed and set a goal
of being one of the best—the best athlete, the best husband and the best father.
Chris began his athletic career achieving success as a collegiate water polo
player at Long Beach State University. In 1997, Chris
was introduced to the sport of triathlon and won his first race--his future was
set. He demonstrated tremendous potential as an
age-grouper, which motivated Chris to train longer and harder at perfecting his
skills. This set the foundation for Chris to turn
pro only three years after beginning in the sport.
Chris has focused on what he wants and is well on his way by already
accomplishing more that some athletes dream of accomplishing in
their entire career—and he is just beginning. Chris has become an ironman
Champion and is currently the U.S. National Champion. He
recently finished 13th at the World Championships in Kona, Hawaii, less than
five minutes behind the top 5. He wants to see the
sport grow to levels never thought possible. When asked for role models in
other sports that Chris would like to emulate, he says
Tiger Woods or Lance Armstrong, with the hope to do for triathlon what they have
done for their sports. He wants to be one of the
greats in all of sports.
Chris is fortunate to have Karis, his wife of eight years by his side in this
journey. Karis is his biggest fan and continues to
support him thru his endeavor to become the Ironman World Champion. Chris and
Karis recently were blessed with a baby boy - Kaiden—a
future Ironman?? We’ll see!!
The time, dedication and will it takes to be a loving husband and father AND to
be a professional triathlete is beyond that of any
other sport. Chris has managed to successfully balance all three."
Check out the site at:
http://www.chrislieto.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:webmaster@... 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: I Run, Therefore I am--Nuts!
By Bob Schwartz.
I Run, Therefore I Am—Nuts! takes a funny look at the peculiarities, quirks, and
obsessions of runners of all abilities. Whether you
fall in the middle of the pack, up near the front of the pack, or so far from
any semblance of a pack that you’re wondering if
everyone went home already, you’ll find plenty to laugh about in this book.
I Run, Therefore I Am—Nuts! is a comical examination of events that are near and
dear to every runner’s well-conditioned heart. As
the Dave Barry of running, popular running humorist Bob Schwartz pokes fun at
the idiosyncratic personalities of runners and the
funny situations they encounter in training, eating, racing, preparing for
races, and revolving their everyday lives around running.
I Run, Therefore I Am—Nuts! brings out the humor in situations that every type
of runner can relate to:
• The intricate art of drinking on the run from paper cups
• Trying to reacquaint fingers to toes after years of tight hamstrings
• Hitting the wall
• Having your heart flutter with the newest cushioned training shoe
• Discovering cross-training contraptions designed to strengthen your gluteus to
its maximus
• Getting excited about the latest flavor of energy gel on the market
As any runner with tight hamstrings and a funny bone would, you’ll laugh your
way through these and many other amusing stories
illustrated with cartoons by artist B.K. Taylor, whose drawings have appeared in
many national publications, including Mad Magazine
and National Lampoon.
Author Bob Schwartz is America’s funniest running writer. An avid, slightly
over-the-top runner himself, he has completed countless
marathons (but laments that excessive glycogen depletion at the finish prevents
him from fully remembering each one) as well as all
race distances from the 200 Meter Kids Snowman Shuffle (where he finished second
after edging out a four-year-old at the finish
line) to an ultramarathon of 50 miles (a feat he has no intention of repeating).
In addition to his weekly syndicated newspaper
column, he has had hundreds of humorous essays published in national and
regional publications, including Runner’s World, FootNotes,
and Fitness Runner.
For anyone who loves the aromatic smell of perspiration, who enjoys the
exhilaration of exhaustion, who drinks solely from squirt
bottles, or whose wardrobe is filled with reflective clothing—this book is for
you.
Buy the book at Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736040\
358

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. If You Run, Read This!
There's a reason running is associated with a high risk of injury. Follow these
5 simple exercises to stay injury free.
By Matt Fitzgerald
We all know running puts us at high risk for injury, but researchers are finding
there's a lot more behind running injuries than
force and impact. Specifically, it's the combination of impact and joint
instability that puts running on par with tackle football
in frequency of injuries.
Here's why: When your foot makes contact with the ground, your muscles and
connective tissues work together to resist the potential
joint-destabilizing effect of impact. Most runners, particularly those who do
not cross train, are weak in key stabilizing muscles.
As a result, the body is forced to absorb impact in a way it's not built to
handle.
“The biggest thing I see is that runners have very weak core musculature, and
because of this they can't control their posture while
they're running,” says Michael Fredericson, M.D., a running injury expert at
Stanford University. “Their pelvis goes into a forward
tilt and they get an arch in their low back.” This, Fredericson says, results in
extra stress on the hamstrings and knees.
Many runners also have problems with their hips. “The hip abductors and external
rotators of the hip tend to be weak, or they're
just not firing appropriately – they're not becoming active when they should,”
says Bryan Heiderscheit, P.T., Ph.D., who directs an
injury clinic for runners at Des Moines University in Iowa. “You'll end up
assuming an internally rotated position at the knee and
at the hip. If your external hip rotators and hip abductors are weak, you won't
be able to prevent this sort of falling in.”
More...from Her Sports at:
http://hersports.com/eNewsletter/newsLtr7/news7Article1.html


2. Get the jump on fitness:
If you're looking to improve your tennis or basketball game, you may want to
consider adding some plyometrics to your off-court
training.
Plyometrics, also known as "jump training," has been used for decades by elite
athletes to develop and improve strength and power,
but consumers may soon begin to recognize some of the moves while working out
with their personal trainers or in home exercise video
programs like Beachbody's "P90X."
Plyometric exercises range from simple jumping exercises like jumping over cones
and double leg hops to more advanced moves like
"depth jumping," which involves jumping from a tall box.
According to the American Council on Exercise, plyometrics, when performed
safely and properly, helps to improve sports and other
activities through the swift "stretch reflex" that happens in the muscles during
the repeated takeoff and landing of jumps.
Tony Horton, creator of P90X, a program that incorporates plyometric training,
cautions that while plyometrics has many benefits, it
is not for everyone.
More...from CNN.com at:
http://www.cnn.com/2004/HEALTH/04/30/plyometrics/index.html


3. Keys to efficient uphill running:
Efficient running technique can make an enormous difference in running economy
on flat terrain, but optimal technique can play an
even greater role on hills. Last September I wrote about downhill running; in
this issue I will discuss keys for uphill running.
Maintain turnover: When hitting a hill on the bike, a good cyclist shifts gears
to maintain cadence. Runners need to do the same.
Maintaining turnover on hills is even more important in running than cycling.
Take exaggeratedly short, quick steps and do not try
to push off the ground hard. Follow these tips when you hit a hill and you will
run faster and more efficiently.
Kick the ground: Given the additional force our muscles must create to overcome
gravity, we cannot afford to lose the additional
propulsion provided by elastic recoil. Since you won't land as hard on an
uphill, gravity will not help to pre-stretch the tissues
of the calf and foot as much. To accomplish a full pre-stretch, drive your knee
up the hill quickly and pull your foot back down
into the ground powerfully. Feel the spring from the calves when you do this
forcefully.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=9846&sidebar=13&category=running


4. Nike Treads Into Indian Health Issues:
BEAVERTON, Ore. - As an American Indian who lost his mother to diabetes, Sam
McCracken is using his role as a Nike Inc. executive to
combat the illness - and help Nike boost its reputation for social
responsibility.
"Somehow, some way, my path as an individual took me here and allowed me to get
my feet on the ground here at Nike, and it gave me a
good understanding of what Nike could do for our population," said McCracken,
who is from the Fort Peck Reservation in Montana.
McCracken, Nike's manager of American Indian business, helped the athletic
footwear and apparel company start a program with the
federal Indian Health Service to address health and fitness on reservations. The
project is one of several Nike has undertaken to
improve its image after being criticized for conditions at its foreign
manufacturing plants during the 1990s.
Nike has also launched programs that encourage exercise among young people,
raised money for victims of the Sept. 11, 2001 terror
attacks, funded loans for rural women in Asia and organized the recycling of
millions of shoes.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A11456-2004May8.html


5. Exercise: Playing Tag Helps Young Hearts:
A study released today found that obese children as young as 6 showed changes in
their arteries that would raise their risk of heart
disease. But a modest program of exercise brought improvement.
The study, published in The Journal of Pediatrics, examined endothelial
function, the ability of blood vessels to expand or
constrict in response to the body's changing needs. Impairment of this ability
is a precursor to narrowing of the arteries, and
people whose endothelial function is limited are far more likely to develop
heart disease.
Since endothelial function is linked to obesity and is easy to measure, a group
of Australian researchers speculated that it might
be a useful tool in determining which overweight children might face the highest
risk to their long-term health. They also wondered
whether exercise could be used as a preventive measure for children.
They tested 14 obese boys and girls, whose average age was 8, and 7 control
subjects. In a baseline test, the arteries of the
children in the control group changed their volume by twice as much as those of
the obese children.
For two months, the obese children took part in an hour-long program three times
a week, playing tag and soccer and jogging.
More...from the NY Times at:
http://www.nytimes.com/2004/05/11/health/nutrition/11EXER.html


6. At 83, this yogi is bending the rules:
Frank White is an eclectic yoga teacher.
The L.A. landscape is lousy with yoga studios, each filled with relatively young
teachers and even younger students who reveal their
lower back tattoos during downward-facing dog. In this world, Frank White is an
anomaly.
At 83, he's in his 16th year of teaching yoga — not an eternity, but remarkable
when you consider that he didn't even step into a
yoga studio until he was 68. Because he often teaches students young enough to
be his grandchildren, it seems appropriate that his
praise usually consists of, "Hey, kids, you're doing real well."
But age isn't the only thing that sets White apart from other yoga instructors.
A purist he is not. His tolerance level for Indian
music is low. Classes are tune-free except during the last meditation, when
White soothes souls with Frank Sinatra or Harry
Belafonte or Tony Bennett. "That was a great era of music," he says. "You can
even understand the words they say."
His iconoclastic style has earned him a large and loyal following. Some students
have stuck with him for more than 10 years, and
classes are almost always filled, even in un-air-conditioned studios on
90-degree days.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-bodywork10may10,1,2663095.story?col\
l=la-headlines-health


7. Fast-Food Breakfast May Inflame Blood Vessels:
Downing a big fast-food breakfast may spur a temporary but large inflammatory
response in the blood vessels, a small study suggests.
Researchers say that while an occasional indulgence in such high-fat,
high-carbohydrate fare probably poses no concern, the new
findings suggest that making it a regular routine could lead to chronic blood
vessel inflammation and complications, such as heart
attack and stroke.
The study included nine healthy, normal-weight adults who were fed a breakfast
of one Egg McMuffin, a Sausage McMuffin and two
servings of hash browns from McDonald's. The meal weighed in at 910 calories, 81
grams of carbohydrates, 51 grams of fat and 32
grams of protein.
While the hearty breakfast may be on the supersize side, lead study author Dr.
Ahmad Aljada of the State University of New York at
Buffalo said it reflects what many Americans order up at fast-food restaurants.
"We wanted to look at a typical American meal," he told Reuters Health. "We're
not targeting McDonald's."
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml;jsessionid=UMSKZPYWDPI34CRBAEZSFFA?type\
=healthNews&storyID=5121605
[Long URL]


8. Running for Rachael Townsend - Her life touched many:
Sometimes it happens here, on a serene stretch of U.S.-33 in southeastern Ohio,
past Logan, just as the road disappears under a
canopy of trees and streams of sunlight tickle the forest floor.
Even from miles away, Brian Townsend can feel them coming -- waves of emotion so
powerful he almost can't suppress the urge to call
out her name. That is what love does to you. And death.
But this is a story celebrating a life. Rachael Townsend's life.
"That's what she was all about, living life, embracing it and sharing it," Brian
Townsend said. "Everyone will tell you that."
Rachael was Brian's wife. She was also a daughter, a sister, a teacher, a coach,
an athlete -- and everybody's best friend.
She died last October, collapsing shortly after crossing the finish line at the
Chicago Marathon. Her death was due to an undetected
ailment, called mitral valve prolapse, which caused sudden cardiac arrest. She
was 29.
More...from the Detroit Free Press at:
http://www.freep.com/sports/othersports/thon13_20040513.htm


9. TT Races -Pep Up Your Racing With Bike Time Trials:
Spring has arrived and many racing opportunities are abound. In addition to
triathlons there are many interesting single sport races
to work on your weakness and just add some variety to your training. You have
the sweet aero bike and you want to jump into some
time trials to improve your cycling. Comparing a cycling TT to the cycle leg of
a triathlon is like comparing a steak to a steak
sandwich. The steak is enjoyable in its pure simplicity. The steak sandwich can
dilute the taste of the steak, but the ‘fixin’s’ can
add extra flavor sensations. How do you prepare specifically for a cycling TT?
How will the effort of the cycling TT be different
from the cycling leg of a triathlon? How should you plan your nutrition for the
TT? Read on and then get ready for something
eloquently called the race of truth.
More...from Xtri.com at:
http://www.xtri.com/article.asp?id=1186


10. Reach your peak -Effective tapering is your key to that PR:
by Lance Watson
A taper is the culmination of hard training and proper season planning in an
attempt to reach your racing goals. As you rest and
unload the muscles, you get to enjoy your fitness - all of a sudden you have
incredible workouts, tons of energy and a positive
mindset. However, a taper can go awry if not given the attention that it
deserves.
Tapering is the term used to describe the process of bringing the body to a
state where peak physical performance can occur. At its
most basic level, tapering is the cutting back of volume, frequency and/or
duration while maintaining a speed component in workouts.
This allows the body to fully recover and rebuild itself leading into the most
important races of the season. The peaking process
includes workouts that tie together the development of your aerobic energy
system with the exact demands of racing.
More...from Lance Watson at:
http://lancewatson.com/tips03.htm


11. Scottsdale 'iron' couple typify athletic tourists:
Tatjana and Cliff Eggink of Scottsdale are typical sports tourists.
In the past eight years, they've participated in 25 triathlons and marathons
around the world, traveling everywhere from California
to Switzerland.
Triathaloners tend to be highly educated and in a high income bracket, according
to the Tempe Convention and Visitors Bureau. The
Egginks, a retired couple, fit that bill. When competing in an event, Tatjana,
43, and Cliff, 68, travel to the event location
several times to train, arrive days before the event, and stay several days
after to enjoy more-typical tourist activities.
"We like to go places, participate in an event and see new things," Tatjana
said. The couple started doing triathlons in 1997.
Cliff, nicknamed the Irongeezer, was a runner. Tatjana was a swimmer. They
wanted something to do together.
Cliff said the triathlon population is increasing.
Arizona is responding with an increasing number of events. For example, the
Valley is pursuing an Ironman Triathlon. The Egginks are
already training in anticipation.
From AZCentral.com.


12. 'Slow, fat,' but still a triathlete:
Jayne Williams was waddling toward middle age.
Her friends told Williams, an always-muscular 5-foot-9, that she didn't look
that fat. But Williams didn't need a scale, the needle
jumping to 269 pounds, to confirm what her body was telling her. She was out of
energy, out of breath and quickly running through
the multiple X-sizes at the clothing stores.
Williams, a freelance writer and editor from Mountain View, Calif., started
walking in 1999. Then she started jogging. She entered
some fun-run races. What once seemed impossible, a triathlon, followed.
And then came "Slow Fat Triathlete" (Marlowe & Co., $15.95, 179 pages),
Williams' chatty, inclusive take on her journey from obesity
to fitness.
"Slow Fat Triathlete" is the antithesis of those triathlon training guides on
bookstore shelves, the ones written for the tri geeks
who already have single-digit percentage of body fat. The only expert advice the
40-year-old Williams offers is to believe in goals,
ignore what other people think and have fun.
More...from OregonLive.com at:
http://oregonlive.com/living/oregonian/index.ssf?/base/living/108436303359911.xm\
l


13. Male eating disorders on rise, experts say:
Intentional starvation, cookie binges, vomiting, hospitalization. The details
were typical for an eating disorder.
But Jeff Everts might not seem like a typical sufferer.
In an era of diet fixation, chiseled underwear models and "a culture of
muscularity," some researchers say eating problems among men
are getting worse -- even as sufferers face a lingering stigma about having a
"women's disorder."
"We're able to hide it much better," said Everts, a 43-year-old Albuquerque, New
Mexico, resident recovering from anorexia and
bulimia. "We don't talk about it, where women would."
Women are more likely to have eating disorders than men. But men can also suffer
from bulimia, binge eating and, to a lesser extent,
anorexia, according to researchers.
Leigh Cohn, co-author of "Making Weight," believes such disorders afflict about
2 percent of men versus 4 percent to 5 percent of
women, and he is convinced the rate for men is on the rise. Other researchers
have differing estimates, but there are no definitive
studies.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/05/12/male.eating.disorder.ap/index.\
html


14. From Runner's World:
*Master Tip: "Alternate hard and easy days. This rule applies to all runners but
especially to masters, who take longer to recover.
Limit yourself to one speed session and/or one tempo run per week, and don't
overdo the weekly mileage." -Lori Adams, RW editorial
assistant

*"Frustration is the first step toward improvement. I have no incentive to
improve if I'm content with what I can do and if I'm
completely satisfied with my pace, distance, and form as a runner. It's only
when I face frustration and use it to fuel my
dedication that I feel myself moving forward."
-From No Need for Speed by John Bingham

*Acclimate with care. "You need to acclimate to the heat in a safe and gradual
manner, not haphazardly. For the first two weeks of
hot weather, do no speed sessions and keep your midday running bouts to 30 easy
minutes at most. (You can go longer on cool mornings
or evenings.) In 10 days to two weeks, you should be fully acclimated." -Jeff
Galloway

*Bunions anyone? If you think your bunion is caused by overpronation, try an
arch support or custom orthotic device, which will
reduce overpronation and minimize the growth of the bunion. Wear a pad to reduce
friction and if your shoe is rubbing cut out the
area that touches the bunion.

*Try a Papaya! Discover the versatility and great taste of this tropical fruit.
Rich in potassium and vitamins A and C, papaya is
available year-round. For the sweetest variety, look for a strawberry
papaya--its salmon-colored flesh is touched with peach and
berry flavors.


15. Avoiding running injuries - A little wisdom goes a long way:
By Hal Higdon, Author, "Marathon: The Ultimate Training Guide"
A frequent question asked me by younger runners who hope some day to become
older runners is: "How often have you been injured?" Not
often, I admit.
In a running career spanning seven decades, only three injuries caused me to
miss more than two weeks of training.
While writing a book on masters running for Rodale Press, I expected to discover
that those of us over age 40 were more likely to
become injured than younger runners. Surprisingly, we seem to get injured less.
Partly, this is because we run fewer miles, according to a survey by John
Pagliano, D.P.M. of Long Beach, California. Younger
runners typically suffer lower leg and knee injuries. Older runners suffer more
foot and hip/lower back problems.
"As we get older, our backs give out," reports Dr. Pagliano, suggesting that all
of us need to focus on improving core-body
strength.
If masters runners do suffer fewer injuries than our younger counterparts, it is
because we have learned from our mistakes. When we
make a training error and get hurt, we learn not to make that error again. But
it may take years to accumulate the wisdom to
injury-proof your body.
If you are new to the sport of running, here are some tips to help you shortcut
the learning process.
1. Obtain proper equipment: Few sports cost as little as running. Our main item
of equipment is a cheap pair of sneakers.
Fashionable clothing and global positioning watches definitely are icing on the
cake. Don't scrimp on footwear. Acquire shoes that
are appropriate for your biomechanics. And when the shoes begin to show wear,
throw them away. Most running injuries can be traced
to the point where the shoe touches the ground.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10714&sidebar=13&category=running


16. Crossing America for Kids:
Most of us know cross-country runners. Many of us know runners across the
country. But how many runners do you know who would run
across the country?
The TREK USA team is doing just that--and Nike is proud to support the effort.
These ten New Englanders flew to California on May 1
and are running back home in 24 days.
The relay-style run is now en route through 12 states, with each runner covering
approximately 15 miles per day in three splits of
five miles apiece.
TREK USA--or, Transatlantic Relay Embracing Kids--was founded by world-renowned
race director Dave McGillivray. The group hopes to
raise at least $250,000 to benefit charities including The Jimmy Fund at
Dana-Farber Cancer Institute, The Red Auerbach Youth
Foundation, the Doug Flutie, Jr. Foundation for Autism, the Cam Neely Foundation
for Cancer Care and the DMSE Foundation.
More...from Nike.com at:
http://www.nike.com/nikerunning/usa/home.jhtml?loc1=ne&loc2=2004May1&at1=yes


17. Money Talk:
Here's triathlon's dirty little secret: It's a bit expensive. Is it worth the
expense? Alison examines this question.
By Alison Colavecchia
5.10.04 (www.slowtwitch.com)
Triathletes talk a lot about money. Not about our pros and how much they make,
like other sports do. We talk about how much doing
the sport costs, the incomes of its participants and how much we spend on the
toys perceived to be necessary for participation in
the sport.
Instead of talking in generalities, I thought I would provide an actual example.
Getting to the start of my first Ironman cost somewhere between $10,000- $15,000
in Canadian dollars. That is, it cost that much to
go from absolute ground zero through to Ironday. It took five years. For those
of you still gasping, that works out to an average of
around $2,500 per year.
Let me try to tell you where this money went.
In the swimming department, over the five years, I purchased a training suit,
one tri-specific swimsuit, and four pairs of goggles
and toiletries for my swimming bag. The towel I used was a gift. I bought one
pair of paddles and a pull buoy. I pay approximately
$2.00 for the public adult swim, averaging this out to twice per week for about
9 months of the year, totalling $144.00 per year or
roughly $720.00 for the five-year period. I rented a wetsuit I think about 6
times for on average $35.00 per race.
More...from SlowTwitch.com at:
http://www.slowtwitch.com/mainheadings/beginner/moneytalk.html


18. Ramping up the Mileage:
If you're one of the disciplined few who maintained your mileage during the
colder months, congratulations! But if you're like most
of us, chances are you sloughed off a bit through the winter. As the nicer
weather tempts you outside more often, remember that a
jump in mileage-or speed-can lead you down the road to injury.
Know your starting point
Most runners know to increase gradually, listen to your body, and respond to
pain. But if you're reasonably fit, it's easy to
believe you're able to do more than you should. Don't make the mistake of
immediately returning to your peak mileage from last fall
or summer. Determine what your mileage has been over the past several months,
and be honest with yourself. If you've been keeping a
training log, review it carefully-that's what it's for!
Make a plan
Restrict yourself to established distances, even if you feel great. Always limit
your weekly mileage increases to 10% of your
current base. And be sure to make the calculation, because you might be
surprised: If you've been running 4 miles per day 3 times
each week, for example, doubling that distance just once will overshoot your
first week's benchmark. List out the proper increases
for each week, and map out each day in advance so you don't get overzealous on
any given run.
Transition your terrain
If you've been running indoors all winter, your legs might be in for a shock
when you hit the road or trails. Remember that asphalt
and concrete is a much harder surface than the treadmill, and that outdoor
environments can offer uneven surfaces and obstacles. To
ease into the change of surface, consider alternating your runs to gradually
taper off the treadmill.
Mind your pace
Don't ramp up to your peak training pace or competitive pace immediately,
particularly if you're transitioning to harder terrain. As
you get back in shape, start each run with a brisk walk followed by a light jog
before increasing to a medium pace throughout. And
don't incorporate speedwork until you've been running comfortably for at least 3
weeks.
More...from Nike.com at:
http://www.nike.com/nikerunning/usa/home.jhtml?loc1=ne&loc2=2004May2&at1=yes


19. When Coffee Doesn't Do It, Turning to Canned Energy:
Debra and Patrick Doyle of Aspen, Colo., go skiing every weekend in the winter
and, in summer, take long mountain bike rides in the
hilly terrain where they live.
What helps this 36-year-old couple feel so energetic?
They say it is the cans of Red Bull they consume every morning.
"It jump-starts my day," Ms. Doyle said of the so-called energy drink, made in
Austria and sold in supermarkets and delicatessens
around the United States.
Once the province of young extreme athletes and the nightclub crowd, which mixes
it with vodka, Red Bull has gone mainstream. Sleepy
college students drink it because they say they like its amphetamine-like
effect; weekend athletes vouch for the buzz it gives them
while exercising.
A Red Bull spokeswoman said 1.5 billion cans of the drink were consumed
worldwide in 2003, a 10 percent increase from the previous
year. In the United States, Red Bull controls roughly 50 percent of the $1
billion energy drink market.
According to the information printed on its slender blue-and-silver can, Red
Bull "improves performance, increases concentration,
improves reaction speed and stimulates the metabolism."
More...from the NY Times at:
http://www.nytimes.com/2004/05/11/health/nutrition/11RED.html


20. Take a deep breath and pedal faster:
Cyclists who are already in great shape may be able to go even faster with a new
kind of training regimen — one for their breathing.
University of Arizona physiology researchers conducted a four-week experiment
with 20 competitive cyclists, including some
triathletes, to test the effectiveness of endurance training on the muscles used
to control breathing.
Half the cyclists underwent 20 sessions that included deep breathing while
researchers monitored carbon dioxide levels in their
lungs and supplemented it to keep them from fainting. Using a metronome to pace
their breaths, the cyclists gradually increased the
speed and depth of their breaths during the 30-minute sessions.
Six cyclists received 20 "sham training" sessions, each five minutes long, while
four cyclists received no training.
Afterward, those in the endurance training group posted a 12% improvement in the
endurance capacity of their breathing muscles. Nine
of the 10 cyclists dropped their times in time trials from an average of 47.1
minutes before training to 44.9 minutes afterward; the
others didn't improve.
The study authors said no one knows precisely how respiratory muscle training
enhances endurance, although they think it more
efficiently rids the body of carbon dioxide and eliminates shortness of breath,
said lead author Ralph F. Fregosi, a physiology
professor. Whether more intense or extended training sessions would lead to
greater improvements remains to be seen, the authors
wrote. The research was released May 6 in the online journal BMC Physiology.
From the LA Times.


21. Why steroid use is so tempting:
Drugs are growing more effective — and harder to detect.
One 23-year-old body builder who has been using steroids for five years
remembers the immediate effects on his body. “You can feel
yourself in the gym pushing 30, 40, 50 pounds heavier weight — my muscles were
expanding and growing,” says "John," who didn't want
to give his real name. “You can see veins popping out.”
Dr. Robert Dimeff of the Cleveland Clinic says athletes use steroids because the
drugs are so effective. “You’ll get more strength,"
he says. "You’ll get more power.”
Steroids, says Dimeff, “definitely” work.
Steroid drugs are chemical cousins of the male hormone testosterone. Athletes
use them to get the so-called anabolic effects that
occur in a boy during puberty — the building of muscle, bone, and nerve and
blood tissue, but without the hair growth, voice changes
and sexual effects.
Psychological effects
The drugs can cause psychological problems, especially aggression. “And then
when they stop, and they don’t realize — they can’t
figure out how they were so destructive and mean,” says Dimeff.
Physical effects like acne and high blood pressure usually go away when athletes
stop using the drugs.
So why are steroids outlawed? “Clearly, the side effects have a role,” adds
Dimeff. “But the cheating is a thing that goes against
all the philosophy of sport.”
More...from MSNBC at:
http://www.msnbc.msn.com/id/4900364/


22. Tri-alphabet soup:
The sport of triathlon is so complex. It has enough terms to cover every letter
of the alphabet. Read the following, and you’ll soon
be speaking triathlese with the pros.
Aero Bars: Aerodynamic handlebars (built into triathlon bikes but also available
in less expensive clamp-on models) that help
decrease wind resistance and increase your pedaling power. Also a yummy
chocolate bar sold in the United Kingdom.
Brick: Combining two or more triathlon events in one training session, usually a
bike followed by a run.
Clipless pedals: Those tiny little pedals (e.g., SPD, Look) that attach to the
cleats of your cycling shoes, so that you maintain
power throughout the circumference of the pedal stroke. These replace toe cages
or “clips” that attach to traditional bike pedals.
But paradoxically, cyclists describe the process of attaching/detaching cleats
to pedals as “clipping in” or “clipping
out/unclipping.” There’s a lot of confusing jargon to learn in the wonderful
world of triathlon. Keep reading.
Drafting: Riding or swimming closely behind a competitor or teammate to conserve
energy because of reduced wind resistance and water
drag. Drafting is usually permitted during the swim but is rarely allowed during
a triathlon’s bike event (unless the race lists
itself as “draft legal”).
Electrolytes: The current buzz word in sports nutrition. Sports drinks can help
you maintain the proper balance of sodium,
potassium, magnesium, and calcium to prevent cramping and hyponatremia (water
intoxication).
More...from Beginner Triathlete at:
http://www.beginnertriathlete.com/Misc/Tri_Alphabet_Soup.htm


23. Meet and Greet:
Joe Henderson's Running Commentary.
We met as runners do on a sidewalk, passing briefly within arm's length of each
other. As is my habit, I greeted this woman with a
small wave and the single word, "Morning."
She looked back at me, from the corners of her eyes and without turning her
head, and said nothing in return. This was the look she
might have given a homeless drifter gone too long between washings and coming
too close as he bummed spare change. It was a
don't-bother-me look.
This isn't the way one runner should greet another. Or it wasn't how we used to
signal such meetings in a more innocent era.
The custom of greeting every runner who passes, just because he or she happens
to run, is almost obsolete. If not already gone, the
brief but friendly exchange between runners is fading. And that's too bad.
When runners were few, we all knew each other -- if not by name then by our
reasons for running and our approaches to it.
But we didn't stop to talk. That too was part of the custom -- not to interrupt
anyone's run for extended chit-chat.
A simple word or two in passing -- or just an unspoken smile, wave or nod of
recognition -- would do. A small gesture was enough to
say we weren't alone, but shared experiences and secrets with a wider community
of runners.
Then the running population exploded. The streets and sidewalks grew more
crowded with us, and the runners more diverse in
background and purpose. Running now looks more like a city than a community.
Much has improved with the sport's growth. But one unfortunate casualty has been
the sense of connection between runners who don't
know each other.
Rarely these days does another runner initiate a greeting to me. Eye contact
even comes grudgingly.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/436.html


24. Testosterone Linked To Prostate Cancer:
Older Men With Higher Level Are at Risk.
Men older than 50 who have higher levels of testosterone have a higher risk of
prostate cancer, U.S. researchers reported yesterday.
The findings may mean that men should be cautious about a new kind of treatment
called testosterone replacement therapy, being
tested in older men who see a decline in general health and vigor.
A study of more than 750 men showed those with the highest levels of free
testosterone in the blood were the most likely to have
prostate cancer.
"Since testosterone replacement therapy increases the amount of free
testosterone in the blood, older men considering or receiving
testosterone replacement should be counseled as to the association until data
from long-term clinical trials becomes available," J.
Kellogg Parsons, a urologist at Johns Hopkins University who led the study, said
in a statement.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A12820-2004May9.html


25. News Scan:
*Dr. Gabe Mirkin's E-Zine, May 9, 2004
Achilles Tendonitis:
Achilles tendonitis means you feel pain in the large tendon that extends from in
the back of your heel to your calf muscle. It hurts
most when you get up in the morning and when you start to walk or run. It will
heal only if you stop running and find another sport
that doesn't hurt when you do it, such as cycling, swimming, or pulling on a
rowing machine.
The Achilles tendon is made up of thousands of individual fibers, like a rope
with thousand of strands. The fibers can be broken if
you apply a force greater than their inherent strength. No medicines hasten
healing. As soon as the tendon stops hurting, doctors
usually prescribe strengthening exercises, but you have to exercise against
greater resistance to become strong and strong
resistance prevents healing. If you want to return to running or jogging, start
out by jogging very slowly daily until your tendon
starts to hurt and then quit for the day. When you no longer have any pain, you
can strengthen the tendon by learning how to run
fast. You must stop immediately if you feel a pulling behind your heel and each
intense workout will require several easy days to
allow you to recover. Try to run very fast once or twice a week, never on
consecutive days.

*How to fight a shark
When a person is bitten, "it's best not to try to yank your limb from a shark's
closed mouth," writes Paul McHugh of The San
Francisco Chronicle. Two shark experts tell him "that only adds to the deep
lacerations. At some point, the shark will release the
bite on his own. If you do get a chance to strike back, don't bother beating it
on its snout. A shark's nose receives severe
punishment from seals and sea lions all the time. Apparently, they aren't much
bothered by it. Instead, aim any possible blows or
kicks at the shark's eyes."

* Health Tip: Exercising After 50:
Know your body's special needs
To help prevent injuries, Barnes-Jewish St. Peter's Hospital recommends you:
Stand on one leg for up to 30 seconds to build muscle strength and improve
balance.
Warm up for at least 10 minutes before exercising or participating in a sporting
event.
Alternate the type of physical activities that you engage in.
Start a strength-training program, by beginning with strength training machines
and progressing to free weights. Make sure you have
expert guidance.
Allow time for a cool-down period after exercising, so your heart can
accommodate the change.
Always check with your doctor before starting an exercise program.


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

Coming Up:

May 15, 2004:

Brookings Marathon - Brookings, SD
http://www.brookingsmarathon.com/

Palos Verdes Marathon - Palos Verdes, CA
http://www.w2promo.com/eventdetail.asp?ActiveID=1111816

The Crunch Ocean Drive 5K Run - Miami Beach, FL
http://www.oceandriverun.com/pages/6/index.htm

May 16, 2004:

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

Gold Nugget Triathlon - Anchorage, Alaska
http://www.goldnuggettriathlon.com/

Mississauga Marathon - ON
http://www.mississaugamarathon.com/

Sallie Mae 10K, West Potomac Park - Washington, D.C.
http://www.thesalliemaefund.org/10k/

Vienna City Marathon - Austria
http://www.vienna-marathon.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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