Runner's Web Digest - June 18, 2004

The Original Runner's and Triathlete's Web was founded in January of 1997 as a
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The TRACK PROFILE Reader 2004, an in-depth review of the 2003 season by Bob
Ramsak, is now available. Selected from hundreds of
reports filed by the Track Profile News Service last year, The TRACK PROFILE
READER provides a unique look back at the
personalities, stories and events that defined track and field in 2003. With in
depth profiles of the sport's biggest stars and
comprehensive on-site reports from major competitions, this annual review takes
the reader beyond the results, providing a perfect
companion for casual and
diehard fans alike. Check out the book at:
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The Stretching Handbook:
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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
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How To Run And Enjoy The Marathon By James Raia:
Price: $7.95
As a practical guide to the 26.2-mile journey, How To Run And Enjoy The Marathon
is a series of 15 self-help and service-oriented
articles about running marathons - the proper shoes to running etiquette - is
written by James Raia, a journalist and veteran
middle-of-the-pack marathon and ultramarathon runner in Sacramento, Calif.
Buy the book at:
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The Runner's Web Digest is a weekly e-zine dealing with the sports of running
and triathlon and general fitness and health issues.
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New This Week:

Our latest column from Carmichael Training Systems -
"How ‘Net Carbs’ Can Hurt Athletes" written by Ashley Kipp, CTS Expert Coach,
USAC Cycling Expert Coach, is available from
http://www.runnersweb.com/runing/cts_columns.html.

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


This Week's Digest Article Index:

1. Tapering for Ironman - 12 tips
2. Hill-workout substitutes for flatlanders
3. Exercise caution in hot weather
4. Many Kids at Sports Camps Dangerously Dehydrated
5. How to 'trick' the body into burning fat
6. Exercise does a girl's body good
7. Tots tackling baby fat on yoga mats
8. Research: Pill may shift fat, not melt it
9. The marathon man
10. Milk supplement aids athletes
11. Kids shouldn't try to win too soon
12. Use muscles to keep mind young
Regular activity can help you stay sharp as well as healthier
13. Runners, don't neglect upper body
14. From Runner's World
15. Running Faster, Longer
Joe Henderson's Running Commentary.
16. Trail Running
17. Heart Disease and Exercise
18. After the big race - Dealing with the post-event blues
19. "Carbo-Bashing" Revisited
20. Re-charge Your Batteries
21. The Importance of Hip Stability
22. Resistance exercise resets the body clock
23, Can Nutritional Supplements Enhance Athletic Performance?
24. Carbs remain distance runner's best friend
25. News Scan


Runner's Web Weekly Poll:
This week's poll is: "Will Marion Jones be allowed to compete in 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: "What is your favourite sport of the summer Olympics?"
The results at publication time were:
Answers Votes Percent
1. Athletics - track 63 30%
2. Athletics - marathon 48 23%
3. Cycling - road 25 12%
4. Cycling - track 20 9%
5. Swimming 11 5%
6. Triathlon 40 19%
7. Other 6 3%
Total Votes: 213

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

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Five Star Site of the Week: NikiGudex.com.
"Name Niki Gudex
Born July 1978
Resides Sydney, Australia
Occupation Mountain Biker / Graphic Designer / Sports Model
Niki has fast become one of Australia’s most highly regarded female competitors
in mountain biking and is one of a few athletes who
are competitive in both Downhill (DH) and Cross Country (XC) disciplines.
After only a few years in the sport, Niki is ranked number one and two in the
National Series for XC and DH respectively. She has
finished on the Downhill podium at every National Championship for the past
three years and has achieved either a first or second
ranking in every National Series.
Following Niki’s success in Downhill she has now set her sights on the Olympic
discipline of Cross Country mountain biking and she
is currently in preparation for a big year ahead, including training and
competition at the world’s highest level.
Niki’s sporting prowess and stunning looks have attracted cover shots, feature
stories and interviews across all mediums, such as
front covers on Chick, Black+White and FHM magazine, and feature stories in
Inside Sport and Vogue. Niki’s profile increased even
further when she was recently voted as “Australia’s Sexiest Sportswoman” by the
readers of Inside Sport in 2002.
In 2002 Niki was also crowned Wollongong University’s “Sportsperson Of The Year”
and she received a University “Blue” Award (which
is an international university acknowledgement for sporting achievement) and
graduated on completion of a Bachelor of Creative Arts
degree majoring in Graphic Design and New Media.
With her university studies behind her, Niki is now focused on achieving all
that she can within mountain biking. This year Niki
will compete locally and internationally including the NORBA and World Cup
Series."
Check out the site at:
http://www.NikiGudex.com

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

Book of the Week: "Inside the Olympics"
By Richard Pound.
A candid look at how the Olympic rings got so tarnished—from a top IOC insider
Bribery, illicit drugs, tainted judges, dirty politics . . . the Olympics have
come a long way from ancient Greece. Far from the
vaunted symbol of athletic excellence, the Olympic games have become awash in
scandal (from doping and judging scandals,
questionable selection practices for future sites) that have given it a tawdry
luster only cynics and news junkies would relish.
Now, Dick Pound, a former Olympic medalist and twenty-five year member of the
IOC gives an insider's account of the politics within
the IOC as well as an unsensationalistic look at what went on behind the
headlines. As controversial as the games themselves have
become, Inside the Olympics is a fascinating, no-holds-barred look at just how
the Olympics and their legacy have foundered.
Richard W. Pound (Montreal, Canada) has been a member of the International
Olympic Committee for twenty-five years. He was a member
of the IOC Executive Board from 1983 to 1991 and from 1992 to 2000. In 1962, he
won a gold, bronze, and two silver medals at the
Commonwealth Games in Australia.
Buy the book at Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0470834544/runnersweb/103-8380499-8866201\
?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. Tapering for Ironman - 12 tips:
by Lisa Bentley with Lance Watson
This report filed June 16, 2004
Over the past five years that I have been coached and mentored by Lance Watson,
I would say that we have fine-tuned and perfected
the taper portion of my training cycle. Magically, during every taper, the
fatigue that builds up during the Ironman build phase
vanishes. The mantra, "I'm never training for another Ironman, I want a life,"
gets replaced with "Can I do four Ironman races this
year?" Once the taper begins, the drastic reduction in physical training
refreshes my body and mind. All of a sudden, Ironman pace
feels easy instead of labored and my little speedy race-prep workouts feel
sharp. My mind wants to race. My spirit is renewed and I
feel ready to tackle the Ironman day! Here are 10 Ironman taper tips that can
make your next Ironman your best journey.
1. Before the official taper begins, say one month before your key Ironman race,
decide on one key run workout and one key bike
workout for each week, and then, rest for them. Apply the same mental focus and
physical effort that you want to execute on race
day. During the normal Ironman build, the volume often gets very high and many
of our workouts become "completion exercises" - you
just want to get them done. Well, these key run and bike workouts should be
"execution exercises," where your goal is to mimic your
race-day attitude and effort. So essentially, your quality should improve and
your quantity will decrease slightly. Hence, the taper
is beginning unofficially.
More...from InsideTri at:
http://www.insidetri.com/train/spmd/articles/2268.0.html


2. Hill-workout substitutes for flatlanders:
Hill running strengthens leg muscles and gets them in shape for speedwork. But
if there are no hills in your neighborhood, are you
deprived of this valuable training technique?
Not at all -- there are alternatives that also strengthen leg muscles and lead
to improvements in running performance.
Treadmill intervals
Most treadmills can be elevated up to 10% or 11%, which is an ideal hill
simulator. On less expensive machines you may have to
change inclines and speeds yourself.
Others give you a choice of preprogrammed intervals and accept workouts that you
can choose yourself and enter into memory. You
might try a 10-minute warm-up jog, then one to two minutes at 10% incline at
about 10K race pace, followed by four or five minutes
of level jogging for recovery.
Begin with two hill repeats and increase by two per week until you reach between
12 and 20 repeats.
Bike or step intervals
Many bike or step machines also come with interval programs, and let you add
your own interval programs.
You can warm up for at least 10 minutes at moderate intensity, then begin bursts
of one to two minutes at high intensity followed by
four or five minutes' recovery at low intensity.
Begin with two repeats and increase by two per week until you reach a goal of 12
to 20 repeats.
If you use a bike machine you can sit on the saddle for the low-intensity
periods, but stand up on the pedals for the high-intensity
intervals.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10785&sidebar=13&category=running


3. Exercise caution in hot weather:
Summer is here and many of us are enjoying the beautiful weather by exercising
outdoors. While this is a great way to stay fit and
enjoy the sunshine, you need take steps to avoid overheating. There are several
ways to beat the heat and enjoy your workout while
reducing the risk of heat-related illness.
When exercising outdoors, particularly in the hotter months, try to schedule
workouts for earlier or later in the day. This
minimizes exposure to hotter temperatures and the harsher afternoon sunlight.
Try to exercise in the shade, when possible. Reserve intense workouts for cooler
times or in an indoor, air-conditioned facility.
Drinks lots of water to replace the fluids your body loses in perspiration.
Don't rely on thirst to tell you when to drink. By the
time you feel thirsty, you are already partially dehydrated.
More...from the Fairbanks News-Miner at:
http://www.news-miner.com/Stories/0,1413,113~7244~2213674,00.html


4. Many Kids at Sports Camps Dangerously Dehydrated:
Children participating in summer sports camps may not be drinking enough to
replace the fluids they lose during exercise, according
to a new report.
A survey of kids attending Pennsylvania soccer camps showed that most of the
boys and girls were dehydrated by their second day of
camp. By the fourth day, 59 percent of boys and 70 percent of girls were
significantly or seriously dehydrated.
Study author Dr. Douglas Casa noted that all campers had access to fluids and
were encouraged to drink, but clearly more should be
done to make sure kids get the fluids they need.
"You can have fluids available, but that's not necessarily going to mean the
kids are going to drink," he told Reuters Health.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml;jsessionid=2RZTAHPILRGRSCRBAEOCFFA?type\
=healthNews&storyID=5405833


5. How to 'trick' the body into burning fat:
THOUSANDS of Scots suffer regular agony in their battle against that great enemy
of the modern age: fat. In the pursuit of physical
perfection, gyms the length and breadth of the country are packed with sweaty,
aching bodies.
But Scottish scientists have made a discovery that will bring joy to the
fast-beating hearts of the gym generation and could
revolutionise the way we exercise.
Researchers have found a simple way of ‘tricking’ the body into burning stored
body fat, rather than muscle energy, as soon as
vigorous exercise begins.
Starting your fitness programme with as little as 10 minutes of ‘low-impact’
exercise results in the release of a hormone which
makes the body use up fat as soon as the serious workout begins.
The discovery by Glasgow University’s Centre for Exercise Science and Medicine
means it may be possible to lose twice as much fat
through exercise without the need for strict dieting.
More...from Scotland on Sunday at:
http://scotlandonsunday.scotsman.com/health.cfm?id=671532004



6. Exercise does a girl's body good:
Got exercise?
A recent study indicates that exercise is more important than calcium in
developing strong bones in girls and young women.
Researchers at Penn State University and Johns Hopkins University found that
even when girls took in far less calcium than the
recommended daily allowance, bone strength was not significantly affected, said
Tom Lloyd of Penn State's College of Medicine at the
Milton S. Hershey Medical Center.
But when the girls were asked about their exercise habits, a strong correlation
was found between exercise and bone strength.
No one is encouraging teens to stop drinking milk though. The researchers noted
the young women studied were still getting more
calcium than many U.S. teen girls.
Lloyd said that in tests over a decade, 17 percent of bone strength could be
attributed to exercise habits. What's more, girls with
better muscle development also had stronger bones.
More...from the Sun-Times at:
http://www.suntimes.com/output/health/cst-nws-bones11.html


7. Tots tackling baby fat on yoga mats:
Lucy Brown somersaults backward down a ramp, leaps over a mat, rolls across a
platform, jumps a series of hoops, squats into a yoga
pose and hops over a row of cones.
And all with her diaper intact.
The cherubic, grinning 2-year-old was one of eight toddlers stretching and
puffing their way through yoga poses and aerobic
exercises at a recent toddler fitness class at the Seattle Holistic Center.
As the country's population of overweight children swells, parents are flocking
to baby exercise classes where tots as young as one
day old can start getting fit.
While mainstream medical experts remain dubious, baby fitness advocates say
getting babies and toddlers involved in exercise can set
them up for a life of good health and improve motor skills and parent-child
bonding.
"I have this little mantra and it goes like this: fit baby equals fit toddler
equals fit child equals fit teen equals fit adult,"
said Helen Garabedian, author of "Itsy Bitsy Yoga: Poses to Help Your Baby Sleep
Longer, Digest Better, and Grow Stronger." She also
teaches an Itsy Bitsy Yoga class in Marlborough, Massachusetts.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/06/14/baby.fat.ap/index.html


8. Research: Pill may shift fat, not melt it:
Scientists are unlikely to find one magic pill for shedding pounds and an
effective obesity-fighter may not help people lose weight,
but rather just move it elsewhere on their bodies, researchers said.
Even though a person's weight would stay the same, a shift of body fat away from
the waistline would make him or her healthier
because extra abdominal fat is linked to higher risks of heart attacks and
strokes.
That may disappoint some people in a society seemingly obsessed with looking
thin and could dampen interest in such a drug,
scientists said.
"It will take some education ... if there's an anti-obesity drug that may not
change your body weight but makes you healthier,"
Andrew Swick, director of metabolic diseases for drug giant Pfizer Inc., said at
an obesity conference sponsored by Time magazine
and ABC News in Williamsburg, Virginia.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/06/07/fat.pill.reut/index.html


9. The marathon man:
You’ve put in weeks, maybe months of training, and today your hard work is put
to the test. For the 7,000 people who have entered
the Edinburgh marathon, the prospect of running 26.2 miles may be daunting
enough. But what about afterwards? Few stop to consider
the repercussions of putting their body through such a gruelling event, but
experts say that planning your post-marathon recovery is
as important as everything that precedes the race.
While blisters and knee injuries may be par for the course, the most common
ailment is obvious: fatigue. "The normal energy reserves
in your muscles are in the form of glycogen, stored as glucose. When this runs
out, your muscles can’t work at a higher rate and you
’ll experience fatigue," says Professor Mike Gleeson, sports scientist at the
University of Loughborough. "For marathon runners,
there’s nothing you can do to prevent your glycogen stores emptying, although
sports drinks will delay it happening."
Dehydration, particularly if it’s a hot day, is also likely, as the ability to
regulate your body temperature decreases. The answer
to both is to replenish your body stores after the race. "Rehydrate and refuel
as necessary at the end - with a good meal high in
carbohydrates and with some protein," says Professor Gleeson. "Spaghetti
bolognaise is ideal both before and after a marathon."
More...from Scotsman. COM at:
http://news.scotsman.com/features.cfm?id=661862004


10. Milk supplement aids athletes:
A study into the effects of colostrum supplements has turned the media spotlight
on researcher Christine Crooks.
Her study shows that colostrum supplements may boost immunity levels in marathon
runners. Albany based Ms Crooks looked at male and
female runners aged 25 to 58 years, all of whom were doing marathon type
training leading up to the 2002 Rotorua Marathon.
The athletes were running an average 43kms a week, with a top-end range of
105kms. Half the athletes were given a colostrum powder
beverage supplement and the other half were given a placebo beverage that did
not contain colostrum.
The research, sponsored by Fonterra’s Health & Nutrition division, found “a
statistically significant increase in levels of S-IgA in
the colostrum group which were almost double those of the control group. Ms
Crooks did the study for her Masters of Science
(Nutritional Science). She is now investigating further the effects of bovine
colostrum on levels of salivary IgA. She is also
investigating whether there is a link between increased salivary IgA and reduced
risk for the common cold and how this might happen.
More...from the Massey News at:
http://masseynews.massey.ac.nz/2004/Press_Releases/06_11_04a.html


11. Kids shouldn't try to win too soon:
The stories are legendary of parents who have planned their children's sporting
careers from the time they are two years old. Often
before the children can properly run, parents have them with a golf club, hockey
stick or tennis racquet in their hands. There are
success stories of genetic mutants such as Tiger Woods, Wayne Gretzky or the
tennis-playing Williams sisters, Venus and Serena, but
there are countless failures of children who have been rushed and become injured
or burned out before they ever approached their
best athletic days.
Olympic triathlon champion Simon Whitfield is a great example of how to do it
right. Jeff and Linda Whitfield intuitively realized
their athletic son should be exposed to many sports before he focused
exclusively on just one. Instead of playing hockey all year
long, Simon put away his hockey stick in the spring and pulled out his track
spikes and soccer cleats.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/ArticleNews/TPStory/LAC/20040615/HSHEPLEY\
15/TPHealth/


12. Use muscles to keep mind young:
Regular activity can help you stay sharp as well as healthier.
A healthier heart, stronger bones, lower risk of diabetes and stroke: It has
long been known that exercise is good for your body in
many ways. But it now appears that your mind, as well as your muscles, may
benefit from regular physical activity.
Increasing evidence, much of it the result of research done in the past few
years, is showing that physical activity may play an
important role in healthy cognitive functioning, a broad term that refers to a
one's abilities to perceive, concentrate, process
information and solve problems.
More...from Newsday. COM at:
http://www.newsday.com/news/health/ny-dsfitness3849488jun15,0,1940864.story?coll\
=ny-health-headlines


13. Runners, don't neglect upper body:
Are you a victim of runner's butt? What a bummer. That constant pounding gives
gravity more gravity.
There is a way to boost your bottom. Hit the pavement, but don't take off
running -- take off lunging and squatting. Focus on
compound exercises that are functional. Not only will you gain strength and
definition, you'll improve your running and help ward
off common runner injuries that can literally become your Achilles' heel.
Other important complements to a running program are upper body and core
training exercises. When training for a full or
half-marathon, you are increasing bone mineral density in your legs to the
detriment of the rest of your skeletal system. Training
your upper body will help create muscle symmetry and encourage bone density
increases in your upper body and spine. Additionally,
the calcium you ingest in your diet, important for bone fortification, is
leeched by your lower body when running is your only form
of exercise. By training your upper body, you can help ensure that the bones of
your upper body and spine are properly fortified as
well.
Since it is important to maintain good upright running posture to ward off
fatigue and injury, core training is essential, too. The
overall benefit of full body weight training is that you can develop quality
muscle fiber and that helps protect the entire skeletal
structure.
More...from the Miami Herald at:
http://www.miami.com/mld/miamiherald/living/health/8918017.htm?ERIGHTS=303122064\
7025919596miami::e1-q7t9-13qp-qm79@emailias.com&KRD_
RM=0nnikjmjpjiggggggggigjhkpg|Ken|N&is_rd=Y
[Multi-line URL]


14. From Runner's World:
*Running longer means running stronger: Studies show that masters runners who
maintained their mileage over the years also
maintained their maximum VO2. Meanwhile, those who decreased their training
volume the most experienced the greatest drop in max
VO2. -Ed Eyestone, writer, coach and ten-time All American runner

*Let your training schedule be your guide, but never your jailer. One of the
surest ways to become injured is to train hard on a day
when you're fatigued or feeling soreness or the pain of an injury about to
happen. Even if you're following all the rules--running
on a good surface, warming up, stretching, other factors of your lifestyle
figure into your physical well-being and level of
fatigue. Stress at work or home, or lack of sleep can take a toll as well. If
you feel fatigued or overly sluggish or if you notice
twinges of muscular pain, ease up on your training. If you've planned speedwork,
run easy instead or take a day off altogether.

*Bring on the Blueberries! Bursting with taste and boasting the highest
antioxidant level of any fruit or vegetable, the simple
blueberry abounds with flavor and good nutrition. It's naturally sweet, low in
calories, easy to eat, cook, or bake--and
exceptionally nutritious. What's more, this delicious and versatile berry just
may help you to sharpen your memory as well as your
tastebuds. The pigment that gives the blueberry its deep blue color,
anthocyanin, is a powerful antioxidant. Protecting the body
against the damage of free radicals, antioxidants play an important role in the
health of the heart and skin.

*"Motivation has to come from within. I make up my mind to shoot for the moon.
Even if I don't make it, I'll be among the
stars." -Francie Larrieu Smith, five-time Olympian and Southwestern University's
boys & girls cross-country coach

*Feel GOOD about running: "Many runners have found that linking with a charity
organization (such as the Leukemia Societies Team in
Training) helps motivate them. Many charities will set up training schedules and
pay for your race entry. The real motivational
boost comes from knowing that not only are you making your life better by
running, but you're also helping the life of someone truly
in need." -Lindsay Stoms, RW copy editor

15. Running Faster, Longer
Joe Henderson's Running Commentary.
(This is the introduction to Part Two of my upcoming book, Running Long. The
first part appeared in RC 522.)
You can expect to improve for a long time after you start racing. But you can't
keep getting better indefinitely.
The improvement clock typically runs for five to 10 years. This is how long you
take to adapt to the demands of racing and to learn
the game.
You're granted that increased pace and distance no matter your age in the
beginning. Start at 15 and you can count on improving into
your 20s. Begin at 55 and you still get to improve for the same number of years.
Some lucky runners put more than a decade between their first and best races.
But their history usually reveals a prolonged stoppage
of the clock (usually for injury), a big jump in effort in the later years or a
major shift in emphasis (such as from short track
races to long road runs). These runners still get their allotted amount of
progress.
Long before realizing that runners operated under such a timetable, it worked
invisibly for me. Midway between five and 10 years
sits the number 7-1/2, which is almost exactly how long my improvement lasted.
Twice, in fact.
My first season of racing came as a 14-year-old. From then through age 21 I was
mainly a miler, running that distance hundreds of
times. My personal best dropped by 93 seconds during those years.
Then the improvement stalled, for two reasons: (1) persistent pain in an
Achilles tendon from too much speed training, and (2)
graduation from college and lost opportunity to race on the track.
I floundered for almost a year, serving active-duty time with the Army Reserve,
looking for a job and then settling into one --
wondering all the while what to do next with my running, if anything. The answer
came to me at age 22.
If I couldn't run fast anymore, then why not go long? Road races were sprouting
around the country at that time, even in my state of
Iowa.
I reset the improvement clock, starting over in the long distances. A whole new
set of PRs came in the next seven-plus years, in
races from 10K to 50K.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/448.html


16. Trail Running:
Trail-Running - Reprinted with permission from National Geographic Adventure
Trail-running is all about making an escape, not logging miles. It’s the
difference between asphalt and earth, fire hydrants and
falling water, cars and, well, no cars. for a road runner, the adjustment to a
graded bridle path is seamless. But to go farther,
rockier, and wetter, you’ll benefit from a few technical pointers, plus trail-
specific shoes and a pack for a shell, water, and perhaps an energy snack. it’s
easy to get hooked. Run wild for a few miles on
dirt, and you may never go back to pavement. —Brian Metzler
Rules of the Run - Stay Balanced
Trail-running requires agility, especially if the route is strewn with obstacles
or is particularly steep. To improve your balance,
keep your arms relaxed and avoid overstriding. Rocks can rotate, gravel can
slide, and roots can be slippery, so try to place your
feet on stable ground with every stride. On pavement, it’s appropriate to gaze
far down the road. But when trail-running you should
get into the habit of continually visualizing the next two steps by keeping your
eyes focused on the terrain coming up at least five
feet ahead.
Be Strong
If you do start to wobble, strong abs and ankles will be your best weapons for
maintaining your balance and a consistent gait. To
build ankle strength, balance on one foot, squat as low as you can go, and press
to a standing position. Repeat 15 times on each
foot three times a week. For your abs, do crunches until you hurt. You can also
build leg strength by running up hills—do laps on a
section that you can cover in 90 seconds. Flexibility is important, too; make
stretching an integral part of your workouts—or simply
take up yoga and work on strength, balance, and flexibility all at once.
More...from New Balance at:
http://www.newbalance.com/productbrowser/performance/traininginfo.html?sport=Run\
ning&gender=&product_type=&feature=&page=trailrunnin
g


17. Heart Disease and Exercise:
By Herman Falsetti, M.D. and Jan Christie, J.D.
So, you are a competitive athlete. Your diet is pretty good and you train
regularly. You figure you don’t have to worry about heart
disease. Think again. Coronary artery disease, a narrowing of vessels that carry
blood to the heart, kills approximately one million
Americans per year. It can happen to you.
When I was asked to write an article about heart disease for Competitor, I
immediately called my patient Bill McDermott. A champion
ultra marathon runner, Bill never had the slightest concern about risks caused
by his competitive efforts. Then in July 2002, he
suffered a myocardial infarction (heart attack). When I told Bill about the
article, he offered to share his experience as a
springboard for discussion of heart disease in athletes.
Bill’s Story
On July 4, 2002, on a plane trip from Los Angeles to New York, I suffered a
heart attack. It was caused by a blood clot that blocked
100 percent of my right coronary artery. It took me completely by surprise. I
was 51 and had none of the common risk factors. No
family history of heart disease, normal blood pressure, a non-smoker, ideal body
weight as well as normal cholesterol levels. I’ve
been an athlete my entire life.
More...from Competitor Magazine at:
http://competitor.com/story.cfm?story_id=6103&departmentid=34


18. After the big race - Dealing with the post-event blues:
You did it. You ran the race you always dreamed about, setting an incredible
personal record.
You'd set this goal almost a year before. During the previous winter you
designed a training program for the long months to come.
You logged each and every run, maintained respectable mileage even during the
cruelest weeks of January and February.
Finally, spring arrived and you gradually built up to high mileage with a long
run each week. Then you began speedwork and ran
occasional races to quicken your pace and accustom yourself once again to the
rigors and challenges of competition.
You monitored yourself carefully and rested when it was needed. You did
everything right and ran your best ever. So you should be
feeling terrific, on top of the world.
Maybe you felt some brief elation, but then in a few days there is a feeling of
emptiness, apathy, perhaps even mild depression.
What went wrong?
Many runners and other athletes have been puzzled by this common experience that
often follows a major event, independent of whether
they have performed well or poorly.
Athletes are not unique in this post-event letdown. The feelings are reported by
politicians after a major election, win or lose; by
students after earning a hard-won degree; by mountain climbers after climbing
the highest peak.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10761&sidebar=13&category=running


19. "Carbo-Bashing" Revisited:
Source: Ellen Coleman
Athletes are routinely advised to consume adequate dietary carbohydrate to fuel
their active life-styles. So, it's not surprising
that athletes (and the public in general) felt betrayed by their forks when the
New York Times ran a front page headline earlier
this year stating that "Pasta Makes You Fat." This news was especially confusing
and disturbing in light of current advice from
public health agencies to include more pasta and other complex carbohydrates in
the diet.
This article, and the wide media coverage it received, caused many people to
question the accuracy of present nutrition
recommendations. It's helpful to examine the issue of insulin resistance to make
sense of this latest "carbo-bashing" fad.
Some diet experts now suspect that carbohydrates pose particular problems for
individuals who have insulin resistance -- which is
estimated to affect 10 to 25 percent of all Americans. These foods have also
been implicated in contributing to "Syndrome X," a
cluster of risk factors that increase the risk of developing heart disease. Most
of the confusion about carbohydrates centers around
a basic misunderstanding of the function of insulin and how insulin resistant
people respond to dietary carbohydrate.
In insulin resistance, the muscle, liver, and adipose cells are less sensitive
to the actions of insulin -- most likely due to a
reduced number of insulin receptors. The pancreas compensates by increasing
insulin secretion to maintain normal blood glucose
levels. People who are insulin resistant oversecrete insulin dramatically when
they eat either simple or complex carbohydrates. In
theory, this oversecretion of insulin causes more carbohydrate to be stored as
fat instead of being burned for energy.
More...from TriFuel.com at:
http://www.trifuel.com/triathlon/nutrition/000508.php


20. Re-charge Your Batteries:
Take our quiz, make a few changes, and watch your energy levels soar
For most of us, energy is like money: We never seem to have enough. But we can
protect, and even boost, our precious energy stores
by fueling up with certain foods and limiting others. The trick is knowing which
nutrients your body needs and which it doesn't.
To figure this out, take my energy-assessment quiz. The following five questions
will help you determine which nutritional culprits
may be short-circuiting you. Once you've identified the likely suspects, follow
the solutions offered. Then figure out what you're
going to do with all your extra energy.
Do You Have Tired Blood?
Anemia, which simply means "weak" or "sick" blood, is a very common cause of
fatigue. Our red blood cells deliver oxygen to our
organs and working muscles, but if your body doesn't produce enough healthy red
blood cells, oxygen delivery is compromised
throughout the body. The result: mental and physical fatigue. To determine if
you're anemic, you need to go to your doctor and have
your blood tested. If you are anemic, your doctor should be able to tell you
which nutrients you may be lacking, since healthy
red-blood-cell production depends on a host of nutrients. Here are the most
common causes of anemia, and what to do about each:
More...from Reebok Runner at:
http://www.reebokrunner.com/features/recharge.html


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


22. Resistance exercise resets the body clock:
Resistance exercise may directly reset the body clocks in skeletal muscle,
according to research published in Genome Biology this
week. This result may partly explain how exercising early in the day helps
jet-lagged bodies readjust to their new time zone. Many
processes in the body vary in a 24-hour rhythm called the circadian rhythm.
These rhythms are controlled by molecular clocks, in
organs such as the liver, in tissues such as skeletal muscle, and in the
hypothalamus, a part of the brain. The clock in the
hypothalamus is the central controller and keeps all the peripheral clocks in
synch.
More...from ScienceBlog at:
http://www.scienceblog.com/community/modules.php?name=News&file=article&sid=1986


23. Can Nutritional Supplements Enhance Athletic Performance?
There are over 100 compounds advertised to be supplemental "ergogenic aids,"
substances you eat that improve your use of energy,
increase energy production, or shorten the time needed to recover from exercise.
Of these, only a few actually have any evidence to
support their use as performance enhancers. But many are known to be dangerous
or potentially harmful.
In last month's column, I discussed the ergogenic qualities of vitamins and
minerals, amino acids and proteins, and carbohydrates.
In general, compounds from these categories are relatively safe when taken in
the prescribed dosages. Some of them do indeed improve
performance if an athlete is not getting sufficient amounts from a balanced
diet.
The other supplements do not have a dietary origin, and in fact act like drugs.
But unlike prescription medications, the U.S. Food
and Drug Administration (FDA) does not have the same regulatory control over
supplements.
More...from InteliHealth at:
http://www.intelihealth.com/IH/ihtIH/WSIHW000/35320/35322/384533.html?d=dmtHMSCo\
ntent&k=wellx7165x35322


24. Carbs remain distance runner's best friend:
Remember when carbohydrates were a distance runner's best friend?
Well, they still are, despite what you're hearing and reading in the various
media.
Once word got out that our society, in general, had more than a few pounds to
lose, "carbs" suddenly got a bad name.
High carbs, low carbs. Good carbs, bad carbs. Carbo-friendly diets. No-carb
beer. Watch those carbs!
If you're a dedicated runner, throw most of that stuff out the window.
You're burning enough calories every day to have a regular beer, a piece of
bread, maybe even - gasp! - a slice of pizza.
Time was when marathon training actually concluded with something called a
"carbo-loading" phase. Here, the experts told us, you
were supposed to stuff your face with pancakes, spaghetti, bagels ... anything
to help you stockpile carbohydrates and fill your
glycogen tanks for the last few miles of the 26.2-mile race.
More...from PhillyBurbs.com at:
http://www.phillyburbs.com/pb-dyn/news/131-06172004-317928.html


25. News Scan:
* Temperature During Exercise - Dr. Gabe Mirkin's E-Zine
You sweat more after you finish exercising than you do while you exercise. You
are also more likely to pass out from heat stroke
immediately after you stop than during strenuous activity. More than seventy
percent of the energy that powers your muscles is lost
as heat, causing your body temperature to rise during exercise. To keep body
temperature from rising too high, the heart pumps heat
in blood from muscles to skin, you sweat which evaporates to cool your body.
Sweating is controlled by the temperature of the blood
flowing to the part of the brain called the hypothalamus. When your temperature
rises, you sweat more.
During exercise, your heart beats rapidly to pump blood to bring oxygen to
muscles and hot blood from muscles to the skin where heat
can be dissipated. When you stop exercising, your heart immediately slows down,
so less blood is pumped to your skin, and your
temperature rises higher and you sweat more. If you are already overheated, this
extra heat can cause you to pass out.

*Quick Tip from SnowPack (http://www.snowpackusa.com)
Add nuts to your daily diet for a healthy, energy-rich snack. There are over 300
different kinds of nuts. Containing essential fatty
acids, Vitamin E and many essential minerals, nuts are also an excellent source
of plant protein. Although high in fat (most of it
unsaturated) and calories, nuts make a perfect afternoon snack if eaten in
moderation - no more than 2-3 handfuls a day. Raw nuts
are the best as most roasting techniques add extra oils and salt. Or try dry
roasting nuts at home in the oven or in a non-stick
frying pan. What are the best nuts to look for?
Almonds = protein, Vitamin E, magnesium, calcium
Pistachios = protein, potassium
Peanuts = protein, folate, iron
Hazelnuts = Vitamin E, fiber, iron
Cashews = copper, magnesium, iron
Walnuts = alpha-lindenic acid (heart healthy fat!)
Pecans = zinc, fiber

*Injury Info from SnowPack (http://www.snowpackusa.com)
What is IT Band Syndrome?
Iliotibial Band Syndrome, or ITBS, is an overuse injury caused by the IT Band
rubbing against the thigh bone (femur) as it moves
over the outer knee joint. A thick muscle that runs the length of the thigh, the
IT Band provides stability to the knee. But when
the knee is flexed too far, the IT Band shifts positions, moving behind the
femur then back, causing friction. This results in pain,
tenderness and inflammation on the outside of the leg, slightly above the knee
joint. ITBS is common in runners, skiers, cyclists,
weight lifters, and soccer players, but is not exclusive to these sports.
More...from http://www.snowpackusa.com/Articles/ITBandSyndrome.html

*Pigeon Toes Make Fast Runners - Dr. Gabe Mirkin's E-Zine
Most football coaches can pick their halfbacks just by watching them walk. The
fastest runners are often flat footed, pigeon toed,
and bow legged. When you run, you land on the outside bottom part of your foot
and roll toward the inside. Most flat feet appear
flat because the ankles roll in excessively causing the arches to touch the
ground. Excessive rolling in causes feet to hit the
ground with greater force to drive you
forward faster.
Pigeon toes require very strong medial shin muscles to point your feet inward
and shin muscles raise you up on your toes as you step
off to the other foot. People with bowed legs have knees that whip inward as
they step off from one foot to the other, which
drives them forward with greater force and helps them to run faster. A football
coach can often pick his halfbacks by looking for
students with flat feet, pigeon toes, and bow legs.




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

June 18, 2004:
Cambridge Classic Mile - ON
http://www.runforlife.ca/ClassicMile.html

June 19, 2004:
Grandma's Marathon - Duluth, MN
http://www.grandmasmarathon.com/

Mount Washington 7.6 Mile Hill Climb - Gorham, NH
http://www.gsrs.com/mwrr/

Prefontaine Classic - Eugene, Oregon
http://www.preclassic.com/

Muskoka Sprint Triathlon - ON
http://www.trisportcanada.com/

Standard Life 10K - Montreal, PQ
http://www.standardlife.ca/marathon/

Television - CBS, 4 PM
Division 1 NCAA Outdoor Championships

June 19-20, 2004:
SPAR European Cup - Bydgoszcz , POL
http://www.european-athletics.org/main.php?id=eve/ecsp/ecsp.php

June 20, 2004:
Chris Brasher Memorial Run - London, ON
http://chrisbrashermemorialrun.co.uk./

CS Co-op "Do lt For Dad" - Ottawa, ON
http://www.cscoop.ca/NewsReleases/ViewNews.asp?NewsID=Cure

Johnny Miles Marathon - New Glasgow, NS
http://www.johnnymiles.ca/

Muskoka Long Course Duathlon & Triathlon - ON
http://www.trisportcanada.com/
-
June 23, 2004:
Review Kajaks International Track Classic - Richmond, BC
http://www.kajaks.org/events/kajaksinternational.htm

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 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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