Runner's Web Digest - October 8, 2004

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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
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READER provides a unique look back at the
personalities, stories and events that defined track and field in 2003. With in
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The Runner's Web Digest is a weekly e-zine dealing with the sports of running
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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. Regular Stretching May Improve Sports Performance
2. Athletics: Running Economy
3. Your recovery questions answered
What should you eat and drink after exercise and how soon after?
4. Caffeine Withdrawal Is Real
5. Regulation of dietary supplements considered
6. Blood doping test cannot be cheated
7. Vitamin Supplements May Boost Cancer Risk
8. Java junkies do suffer withdrawal, scientists say
9. Even One Puff of Smoke Damages DNA, Study Finds
10. Anaerobic Threshold Is The Most Important Measure For Endurance Training
11. Peanut Butter: A Super Sports Food
12. Of Mice, Men and 'Magic' Diet Supplements
13. Fast Food Calorie Counter
14. Be Safe Out There
We strive to run faster, longer, or easier. But what about running safer? Here's
what you--man or woman--need to know about
protecting yourself. Before it's too late
15. More seniors doing the downward dog
Over-60 crowd going for exercises like yoga, tai chi
16. From Runner's World
17. Sedentary Kids Have Raised Risk of Chronic Fatigue
18. Supplement may help ward off colds, flu
19. Teenage girls 'too embarrassed' to keep fit
20. Just what the Doctor Ordered
21. Hitching a lift hydrodynamically - in swimming, flying and cycling
22. Getting hydration right - challenges and insights from the Olympic Arena
23. Doing Dairy Right
Dairy can be a powerful performance-enhancer and may even promote fat loss. We
tell you what and how much to eat.
24. Exercise Fights Off Flu
25. News Scan


Runner's Web Weekly Poll:
This week's poll is: Which of the following sports deserves more television
coverage?
Adventure Racing
Athletics
Cycling
Road Racing (Running)
Triathlon"

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: "Which is your favourite running season?"
The results at publication time were:
Answers Votes Percent
1. Summer 17 23%
2. Fall 46 62%
3. Winter 3 4%
4. Spring 7 9%
5. No opinion 1 1%
Total Votes: 74

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: GregWelch.com.
“He was the heart of our sport. Talented, generous, spirited, personable, the
diminutive Aussie was able to leap from sprint races
to Ironman in a single bound, unfailingly positive. He was a multi-sport Mighty
Mouse ready to save the day. So when he sat in front
of a microphone in San Diego on January 11 (2000) to tell us, in a voice at time
quavering with emotion, how close to death he had
been with a heart gone haywire, it sent off powerful shock waves throughout
sports.
The news of his retirement at the age of 35 stunned fans as much as Lance
Armstrong’s battle with cancer. Until he was diagnosed
with ventricular tachycardia, Greg Welch only seemed like he was living at 300
beats per minute.” Tim Carlson, Inside Triathlon
Visit Greg's site at:
http://www.gregwelch.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
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Our Photo Slideshow is updated on a random basis. Check it out from our
FrontPage.

Book of the Week: Distance Training for Masters.
by Arthur Lydiard, Garth Gilmour.
One of the most significant evolutions in modern sport has been the emergence of
world-class performances by master athletes. Over a
wide range of sport - from golf to marathons and ironman triathlons, from
swimming to football, from rowing to track & field -
athletes who, in the past, would have stopped their activities in their thirties
or younger, now carry on. No longer is anyone too
old to compete and a whole new competitive area has opened up for sportspeople
ranging in age up to their seventies.
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/1841260185/runnersweb/102-0182896-9006569\
?v=glance&s=books

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

This Weeks News:

Articles:

1. Regular Stretching May Improve Sports Performance:
Regular stretching over a few days or weeks before sports or exercise appears to
improve performance, while performing stretches
only just before these activities may actually decrease performance, according
to a review of studies on the topic.
"Therefore, if one stretches, one should stretch after exercise, or at a time
not related to exercise," writes study author Dr. Ian
Shrier of Sir Mortimer B. Davis-Jewish General Hospital in Montreal, Quebec.
Many clinicians and fitness instructors advise people to stretch before
exercising to prevent injury, but recent reviews of studies
examining the benefits of such stretching suggest it may not reduce one's injury
risk. Some experts also believe that stretching may
improve performance.
To investigate this claim, Shrier analyzed the results of studies on stretching
and sport performance. His findings are published in
the current issue of the Clinical Journal of Sport Medicine.
The results of 22 of the 23 articles that looked at the benefits of stretching
immediately before exercise showed that stretching
did not improve the study participants' outcome in various measures, including a
test of their jumping height - a skill that can
definitely affect a basketball player's performance, Shrier found.
More...from MedLine Plus at:
http://www.nlm.nih.gov/medlineplus/news/fullstory_20385.html


2. Athletics: Running Economy:
Too much of a good thing? Why increased joint flexibility may damage your
distance performance.
It is well established that a high rate of oxygen usage (VO2max) is an important
quality in elite runners. However, for those
already possessing this capacity, VO2max is a poor predictor of performance, and
other factors become decisive in determining
success. One such factor is the athlete’s lactate threshold and thus the ability
to run at high speeds without a muscle-inhibiting
increase in lactic acid concentrations. Another, often overlooked, is the
submaximal energy cost of running at a given speed –
otherwise known as running economy.
Classic studies have shown that, among elite runners, running economy is a
powerful predictor of successful performance, which can
vary between individual runners by as much as 30%. Reduced submaximal energy
expenditure gives economical runners an edge over
non-economical runners of equal VO2max and lactate threshold, since they can run
at faster speeds at any given percentage of VO2max,
and run at a lower percentage of VO2max (with lower heart rate and lactate
production) for any given speed. Factors known to affect
running economy include age, training, stride length and frequency. It is also
widely believed that suppleness and flexibility can
enhance economy – a belief based on the observation that both running economy
and flexibility decline with age.
Advocates of flexibility training argue that decreased flexibility could result
in shorter, less economical stride lengths, or in
increased effort to move the limbs against tight muscular resistance,
particularly at extreme ranges of motion. There is, however,
little evidence to support claims that non-pathological muscle tightness reduces
running economy, so impairing performance. Indeed,
there is a growing body of evidence to suggest the opposite – that a lack of
flexibility in certain areas of the body may be linked
with increased running economy. And it is interesting to note that studies of
competitive distance runners have shown them to be
less flexible than non-runners.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20041008_PPO_RunningEconomy.html



3. Your recovery questions answered:
Peter Keen's article on the debate surrounding optimal recovery nutrition
provoked a number of readers to email in their recovery
questions. We decided to ask Accredited Sports Dietitian, Liz Purcell, BSc
(Hons) RD, to use her expert knowledge of the subject to
answer your questions for you:
What should you eat and drink after exercise and how soon after?
What is the recommended amount of Carbohydrate for recovery?
What is the recommended amount of Protein for recovery?
More...from the Lucozade Sport Science Academy at:
http://www.thelssa.com/lssa/article/article.asp?article=204&t=na_newsletter



4. Caffeine Withdrawal Is Real:
(WebMD) Researchers are saying that caffeine withdrawal should now be classified
as a psychiatric disorder.
A new study that analyzes some 170 years' worth of research concludes that
caffeine withdrawal is very real — producing enough
physical symptoms and a disruption in daily life to classify it as a psychiatric
disorder. Researchers are suggesting that caffeine
withdrawal should be included in the next edition of the Diagnostic and
Statistical Manual of Mental Disorders (DSM), considered the
bible of mental disorders.
"I don't think this means anyone should be worried," says study researcher
Roland Griffiths, PhD, professor of psychiatry and
neuroscience at Johns Hopkins School of Medicine. "What it means is that the
phenomenon of caffeine withdrawal is real and that when
people don't get their usual dose, they can suffer a range of withdrawal
symptoms."
His research, published in the October issue of Psychopharmacology, analyzes 66
previous studies on the effects of caffeine
withdrawal.
More...from CBS News at:
http://www.cbsnews.com/stories/2004/09/30/health/webmd/main646620.shtml


5. Regulation of dietary supplements considered:
Many consumers put vitamins and mineral supplements and herbal remedies in the
same mental file folder as non-prescription pain
relievers, decongestants, and stomach medicines.
Vitamins, minerals, and herbal remedies certainly look like drugs. You swallow
them in capsules and tablets. They're sold in bottles
just like those used for medicine. And people take them for medical reasons - to
stay healthy, feel better, or relieve diseases.
So it's only natural for people to assume that some government agency has
checked out these products on the basics. Are they safe to
take? Do they work? Do they cause dangerous side effects? Does the bottle really
contain the stuff listed on the package label?
The U. S. Food and Drug Administration (FDA) requires manufacturers to answer
those questions before a drug can be sold. Then
manufacturers have to report any deaths or other serious side effects linked to
the product.
More...from SHNS News at:
http://web.reporter-news.com/shns/story.cfm?pk=MEDICAL-09-22-04&cat=AH


6. Blood doping test cannot be cheated :
Sports cheats beware – if you thought your chosen method of blood doping was
undetectable, think again.
That is the message sports officials are promoting after US cyclist Tyler
Hamilton was nailed by a surprise test for a previously
untraceable method of blood doping during the Tour of Spain race last week.
Hamilton, who won a gold medal at the Athens Olympics in August, denies any
wrongdoing, and his backers are questioning the validity
of the new test. But experts contacted by New Scientist believe the science is
watertight.
In endurance sports like cycling, ways of boosting the blood’s oxygen-carrying
capacity can enhance performance by 20 per cent or
more. The first tactic cheaters adopted was to give themselves blood
transfusions, which pack the blood with extra oxygen-carrying
red blood cells.
More...from the New Scientist at:
http://www.newscientist.com/news/news.jsp?id=ns99996456


7. Vitamin Supplements May Boost Cancer Risk:
People who take vitamin and antioxidant supplements in the hope they're reducing
their risk of gastrointestinal cancer are more
likely to die of the disease than those who don't take the supplements, a new
study finds.
The research, which reviewed the results of 14 major trials with more than
170,000 participants, found a small but statistically
significant increase in gastrointestinal cancer deaths associated with
supplements containing beta carotene and vitamins A, C and E.
Four of the trials showed a possible reduction of risk associated with selenium
supplements, the report said.
In half the trials, there was a 6 percent increased risk of death from cancers
of the esophagus, stomach, pancreas, liver, colon and
rectum in persons who took supplements, compared to those who took a placebo,
the researchers found.
But certain combinations of supplements seemed to be more dangerous, the
researchers said.
A 30 percent higher risk was found for combination supplements containing beta
carotene and vitamin A, and a 10 percent risk for
supplements combining beta carotene and vitamin E.
More... from Forbes at:
http://www.forbes.com/lifestyle/health/feeds/hscout/2004/09/30/hscout521506.html


8. Java junkies do suffer withdrawal, scientists say:
It turns out that we really do need that morning coffee or afternoon soda.
Many adults experience drug-withdrawal symptoms when they are deprived of their
daily caffeine fix.
By Yuri Kadobnov, AFP
A scientific review that appears in this month's edition of the journal
Psychopharmacology reports that half of all adults
experience drug-withdrawal symptoms when their coffee or soft drink supply is
cut off. The researchers came to this conclusion after
poring over more than 60 studies on caffeine withdrawal conducted over the last
170 years.
And 13% of those who part company with caffeine become such a physical mess that
they can't work or socialize, the researchers
report.
"You get these anecdotes all the time of people who have been switched
unknowingly to decaffeinated products and they are just a
wreck," says Roland Griffiths, a researcher at Johns Hopkins University who led
the review.
More...from USA Today at:
http://www.usatoday.com/news/health/2004-09-30-caffeine-usat_x.htm


9. Even One Puff of Smoke Damages DNA, Study Finds:
Just one puff of a cigarette could damage a smoker's DNA, the first step to
cancer and heart disease, researchers said on Friday.
It obviously takes more than that to cause disease, but the team at the
University of Pittsburgh were surprised at how little smoke
it took to do the initial damage.
William Saunders and colleagues studied the effects of real cigarette smoke on
human fibroblasts, common cells found in the
connective tissue that holds much of the body together.
They exposed batches of growing cells to liquefied cigarette smoke and saw the
chromosomes that carry the DNA were pulled apart from
both ends.
"Double-stranded breaks are considered the most mutagenic type of DNA damage
because the broken ends can fuse to other chromosomes
in the cell," Saunders said in a statement.
This happened with very small amounts of smoke, Saunders said in a statement
prepared ahead of a weekend meeting of the
Environmental Mutagen Society in Pittsburgh.
Cigarette smoking is known to cause lung cancer and is also linked to bladder,
larynx and esophageal cancers, as well as heart
disease.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml;jsessionid=PL1IN5UYYNYNMCRBAELCFFA?type\
=healthNews&storyID=6392040
[Long URL]


10. Anaerobic Threshold Is The Most Important Measure For Endurance Training:
Understanding anaerobic threshold will make you a better endurance athlete. If
your VO2max is your aerobic potential, your anaerobic
threshold determines how much of that potential you tap. More importantly you
can improve your lactate threshold considerably with
athletic training...
If you haven't already, read the article on VO2max before you read on. If you
have, here's a quick recap...
VO2max is the point at which your body cannot increase its intake of oxygen
despite an increase in exercise intensity. Exercise
beyond this point has to be anaerobic (without oxygen). The result?...
High levels of blood lactate that puts a halt to your progress. Does that mean
then if you exercise at an intensity below your
VO2max you'll be able to continue indefinitely? Not really...
For most people debilitating blood lactate starts to accumulate at an exercise
intensity much lower than at VO2max. At rest and
during gentle exercise the body still produces lactate, however it can remove it
just as quickly. Hence no lactate builds up.
As the exercise intensity increases and anaerobic pathways are called upon more
and more, the body struggles to remove lactate as
quickly as it's produced. Hence blood lactate begins to accumulate. The point at
which this occurs is called your...
Anaerobic threshold.
More...form Sport Fitness Advisor at:
http://www.sport-fitness-advisor.com/anaerobicthreshold.html


11. Peanut Butter: A Super Sports Food:
In this day and age of energy bars, protein powders and weight gain shakes, many
runners forget about “real” foods, such as peanut
butter. Peanut butter, in my opinion, is one of the best sports foods around.
It’s tasty, inexpensive, satisfying, nourishing??and
even good for our health. But all too often, I hear runners say “I don’t keep
peanut butter in my house. It’s too fatty, too
fattening.” or “I ration peanut butter to once per week??on my Sunday morning
bagel.” They try to stay away from peanut butter. That
’s nuts!
Yes, peanut butter is calorie-dense. But it can beneficially fit into your
sports diet. The following information explains why I
vote peanut butter (and all nuts and nut butters, for that matter) to be a super
sports food for runners who want to eat well and
invest in their health.
· Peanut butter is satiating and satisfying ... perfect for runners on a
reducing diet.
Because you will never win the war against hunger, your best bet is to eat foods
that keep you feeling fed. This means, foods with
protein and fiber like peanut butter (and nuts, in general). You’ll feel fuller
for longer if you have half a whole wheat bagel with
peanut butter, as compared to the same amount of calories of a plain white
bagel. The protein and fiber in peanut butter “sticks to
your ribs” and is not fattening unless you overeat total calories that day.
A Perdue University study reports subjects who ate peanuts every day did not
overeat daily calories. (Kirkmeyer, Int’l J Obesity
24:1167, 2000) Peanut eaters tend to naturally eat less at other times of the
day. (Alper, Int’l J Obesity 26:1129, 2002) Plus, if
you enjoy what you are eating on your reducing diet, you’ll stay with the food
plan and be able to keep the weight off. This is far
better than yo-yo dieting!
· Peanut butter is a quick and easy way to reduce your risk of heart disease.
Just slap together a peanut butter (and honey or jelly) sandwich on multi-grain
bread, and you have the makings of a heart-healthy
meal, if not a childhood memory. A quick and easy peanut butter sandwich is
healthier, by far, than a fast food burger or fried
chicken dinner and far better than, let’s say, an equally easy “meal” of chips
or ice cream. That’s because peanut butter offers
health-protective mono- and polyunsaturated oil. Trading burgers (saturated fat)
for peanut butter sandwiches reduces your risk of
developing heart disease. In fact, the more often you eat peanut butter (and
nuts), the lower your risk of heart disease. (Hu, J Am
College Nutr 20(1):5, 2001) Start spreading peanut butter (instead of butter) on
toast. Enjoy PB & banana for a “decadent” snack in
place of ice cream.
· Peanut butter is an affordable source of calories.
If you are a hungry runner who needs 3,000 or more calories a day, you can spend
a significant amount of money fueling yourself
(especially if you routinely eat protein bars, weight gain shakes and other
engineered sports foods). Peanut butter can fuel your
body without breaking the bank. One hundred calories of peanut butter (about 1
tablespoon) costs about 7¢, far less than 100
calories of other protein sources, such as cottage cheese (55¢ per 100
calories), tuna (60¢) and deli turkey breast (75¢). The cost
of 200 calories of peanut butter is about 15¢, far less than the $1.49 you’d
spend on 200 calories of an energy bar... and
generally, the peanut butter is far tastier!
· Peanut butter is a source of protein, needed to build and repair muscles.
But take note: peanut butter is not protein-dense. That is, two tablespoons of
peanut butter, the amount in an average sandwich,
provides about 7 grams of protein. In comparison, the calorie equivalent of
turkey in a sandwich offers about 20 grams of protein.
Runners who weigh 140 pounds may need 70 to 100 grams protein per day; 200-pound
athletes, 100 to 150 grams. For 100 grams of
protein, you’d have to eat the whole jar of peanut butter! Unlikely!
To boost the protein value of peanut butter, simply accompany it with a tall
glass of milk: a PB &J sandwich + 16 ounces lowfat milk
= 28 grams of protein, a good chunk of your daily requirement. Milk
simultaneously enhances the value of the protein in the peanut
butter sandwich. That is, peanuts are low in some of the essential amino acids
muscles need for growth and repair. The amino acids
in milk (as well as those in the sandwich bread) nicely complement the limiting
amino acids in peanuts.
· Peanut butter is a reasonable source of vitamins, minerals and other
health-protective food compounds. For example, peanut butter
contains folate, vitamin E, magnesium and resveratrol, all nutrients associated
with reduced risk of heart disease. Magnesium is
also associated with reduced risk of adult-onset diabetes. Peanut butter offers
a small amount of zinc, a mineral important for
healing and strengthening the immune system. As a runner, you need all these
nutrients to keep you off the bench and on the playing
field.
· Peanut butter contains fiber—not a lot (1 gram per tablespoon) but some.
Fiber in food contributes to a feeling of fullness that can help dieters eat
less without feeling hungry. Fiber also promotes
regular bowel movements and helps reduce problems with constipation. By enjoying
peanut butter on whole grain bread, you can
contribute 6 to 8 grams of fiber towards the recommended target of 20 to 35
grams fiber per day.
· Peanuts contain mostly health-protective mono- and polyunsaturated fats.
When peanuts are made into commercial peanut butter (such as Skippy or Jif),
some of the oil gets converted into a harder, saturated
fat. This keeps the oil from separating to the top. The hardened oil, called
trans-fat, is less healthful. But the good news is,
commercial peanut butters contain only a tiny amount of trans fats and just a
small amount of (naturally occurring) saturated fat.
For example, only 3.5 of the 17 grams fat in two tablespoons of Skippy are
“bad.” To minimize your intake of even this small amount
of unhealthful fat, you can buy all-natural peanut butter. If you dislike the
way the oil in this type of peanut butter separates to
the top of the jar, simply store the jar upside down. That way, the oil rises to
what becomes the bottom of the jar when you turn it
over to open it. And if you eat peanut butter daily, you won’t have to
refrigerate it, thereby making the all-natural peanut butter
easier to spread.
· Caution: Peanut butter is a poor source of the carbohydrates needed for muscle
fuel.
Don’t try to subsist on peanut butter by the spoonful! Luckily, peanut butter
combines nicely with banana, bread, apples, oatmeal,
crackers, raisins, and even pasta (as in Thai noodle dishes). These combinations
will balance your sports diet.
Sports nutritionist Nancy Clark, MS, RD offers nutrition consultations to casual
and competitive athletes at her private practice in
Healthworks (617-383-6100) in Chestnut Hill MA. Her Sports Nutrition Guidebook
($23) and Food Guide for Marathoners ($20) offer
abundant information on how to enhance your sports diet. Both books are
available at www.nancyclarkrd.com or www.JeffGalloway.com.
From...JeffGalloway.com at:
http://jeffgalloway.com/resources/newsletter.html


12. Of Mice, Men and 'Magic' Diet Supplements:
With ephedra off the shelves and low-fat and low-carb diets getting you nowhere,
you might be tempted to turn to a supplement called
conjugated linoleic acid, or C.L.A., that has received an increasing amount of
attention both in scientific and lay circles in
recent years.
The supplement has been widely promoted in alternative medicine circles and on
the Internet as an aid to weight loss and muscle
building and as a deterrent to heart disease, diabetes and cancer.
Can this be the miracle drug we've all been waiting for? Maybe, if you're a
mouse. But for people, the evidence for what the
supplement can and cannot do is far from clear.
Not a Simple Substance
C.L.A. is a nutrient, an unsaturated fatty acid that occurs naturally in the
milk and meat from ruminant animals like cows, sheep
and goats. Initial enthusiasm for the supplement's potential to protect human
health dates to 1978, when Dr. Michael W. Pariza, a
food scientist at the University of Wisconsin, first reported that grilled
ground beef contained substances that could damage genes
and a substance that protected against such damage. The protective agent was
later identified as conjugated linoleic acid and was
shown to inhibit the initiation of cancer in several animal species.
Dr. Pariza and other researchers studied it further in animals and people. At a
scientific workshop devoted to it last year in
Winnipeg, Canada, Dr. Pariza listed some of its reported effects. They included
providing an anticarcinogenic effect, enhancing
immune function, reducing inflammation, reducing asthma in animal models,
reducing atherosclerosis, enhancing the growth of young
rodents, reducing body fat gain, enhancing lean body mass gain, reducing the
negative effects of weight-loss diets, reducing the
symptoms of diabetes in some studies and reducing hypertension.
More...from the NY Times at:
http://www.nytimes.com/2004/09/28/health/28brod.html?oref=login


13. Fast Food Calorie Counter:
How does your meal add up? Use our Fast Food Calorie Counter to add the calories
and fat you consume when eating at fast-food
restaurants.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-srv/flash/health/caloriecounter/counter.htm


14. Be Safe Out There:
We strive to run faster, longer, or easier. But what about running safer? Here's
what you--man or woman--need to know about
protecting yourself. Before it's too late
As a runner, chances are pretty good you're slimmer, stronger, happier, and more
confident than your sedentary peers. True? Glad to
hear it. All good so far.
Unfortunately, plenty of runners take this confidence thing too far--with
potentially dangerous results. In effect, some runners
suffer from what could be called the Invincibility Complex. You're strong,
you're capable, so you think you can run anywhere,
anytime, and no one is going to hurt you. Even on a deserted trail or street. At
night. Alone.
We know this is true, because we just asked you about it. The results of a
recent Runner's World online poll revealed that many of
you routinely ignore the basic safety rules of running. For example, less than
half of you said you wear reflective clothing when
you run at night. Only 23 percent have taken a self-defense class. And a measly
6 percent always run with a partner. Why is this?
Because of the aforementioned Invincibility Complex, for one. But also because:
More...from Reebok Runner at:
http://www.reebokrunner.com/features/wbesafe.html


15. More seniors doing the downward dog:
Over-60 crowd going for exercises like yoga, tai chi.
Balanced on one leg like flamingos, a dozen people older than 60 concentrate on
staying upright, as they master the basics of tai
chi.
Some are in sock feet, some are barefoot and one wears black dress shoes with
shiny gold buckles.
Once considered exotic, exercise programs like tai chi and yoga have become as
routine at senior centers as bridge and shuffleboard.
“Tai chi teaches balance and proper breathing — two things seniors don’t do
well,” said 72-year-old Harold Leach, a participant at
the Donelson Senior Center and occasional instructor.
Those benefits, along with others like lowered blood pressure and better sleep,
have prompted seniors to try exercises they might
have once considered too “new-agey” or “touchy-feely,” according to Dr. Cedric
Bryant, chief exercise physiologist for the American
Council on Exercise.
More...from MSNBC at:
http://www.msnbc.msn.com/id/6113461/


16. From Runner's World:
* Coach's Corner
"No ideal method of training exists for either the 10-K or other distances.
People's abilities to adapt to hard work differ.
Nevertheless, basic training techniques are the same for everybody, men and
women, teenagers and masters. Whether you train on the
road, on a track, or on trails probably doesn't matter. The most important
factors for success in improving your times are your
desire and your willingness to follow a training program in which you mix
intensity and volume." -Hal Higdon

* Injury Prevention
Hit the Hay: Rest, like proper nutrition, is as important after a race as it is
before, especially after a marathon. So try to get a
good night's sleep the night after a marathon. "An additional nap and an extra
hour of sleep per night for a few days post marathon
will help, since your body is really fatigued," says Dr. John Pagliano.

* Performance Nutrition
Brazil nuts and tuna are two of the best food sources of selenium, a mineral
that not only serves as an antioxidant but also may
boost mood, lift spirits, and contribute to feelings of clear-headedness.

* Editor's Advice
"It makes sense to strength train---a stronger body is a body that's less
susceptible to injury. And it doesn't take that much time.
Figure on twice-a-week, 20-minute sessions that emphasize the calves, quads,
hamstrings, glutes, lower back and abdominals, which
are the areas that absorb most of the shock during running." -Katie Herrell, RW
online coordinator

* Words that Inspire
"We can do whatever we wish to do provided our wish is strong enough... What do
you most want to do? That's what I have to keep
asking myself, in the face of difficulties." -Katherine Mansfield, New Zealand,
author



17. Sedentary Kids Have Raised Risk of Chronic Fatigue:
Playing sports and being active in childhood could help reduce the risk of
suffering from chronic fatigue syndrome later in life,
according to a study on Wednesday.
In research reported online by the British Medical Journal, experts in London
said that the disabling condition which is also known
as myalgic encephalomyelitis (ME) is more common in sedentary youngsters.
"Contrary to previous suggestions that high levels of exercise increase risk, we
found that the most sedentary children were at
greatest risk," said Russell Viner of the Royal Free and University College
Medical School.
He added that the finding is further evidence of the need to promote healthy
exercise and reduce sedentary behavior among children.
Viner and his colleagues studied the medical history of 16,567 babies born in
1970 whose health had been monitored until they were
30 years old.
Children who had higher levels of exercise had a lower risk, while being female
and from a higher social class seemed to increase
the chance of the illness.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml;jsessionid=UODQCS02TI4VQCRBAE0CFFA?type\
=healthNews&storyID=6422062
[Long URL]


18. Supplement may help ward off colds, flu:
Nutritional biochemist Tapan Basu isn't the kind of guy who pops pills lightly.
But over the years, when he has felt run down or overstressed, Dr. Basu has
taken Cold-fX, an anti-flu, anti-cold ginseng extract
developed by Edmonton-based CV Technologies Inc.
"It could be a placebo. It could be something in it. But I don't get colds,"
said Dr. Basu, who is also the lead researcher in a
study of the efficacy of the supplement.
In an independent study released yesterday, Dr. Basu, a professor at the
University of Alberta, and Gerry Predy, medical officer of
health with Edmonton's Capital Health Region, found that Cold-fX cuts the
chances of getting sick, and for those infected, it
relieves the symptoms
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/ArticleNews/TPStory/LAC/20041006/HCOLD06/\
TPHealth/


19. Teenage girls 'too embarrassed' to keep fit:
Most teenage girls want to be fitter and lose weight, but fewer than half do any
exercise once a week, according to new research.
A study to be published later this month also found that fewer than half of all
young people eat any fresh fruit daily, despite
Government recommendations to eat five portions of fruit or vegetables every
day.
It found that the very reason that girls want to exercise more is what inhibits
them. They want to exercise to improve their
appearance, but many are put off because they do not like the way that they look
while exercising
Helen Haste, a professor of psychology at Bath University and the author of the
report, My Body, My Self, which will be published
later this month by the Nestle Social Research Foundation, said: "Work has been
done before on young people's behaviour in relation
to health, but we were interested in their attitudes to health, fitness and
exercise.
"We can't persuade young people to change their behaviour just by telling them
what's good for them, but need to appeal to what's
important to them. Talking about being healthy in itself is not the right way to
appeal to them, but being fitter and more
attractive is."
More...from the Telegraph at:
http://www.telegraph.co.uk/news/main.jhtml?xml=/news/2004/10/07/nexer07.xml&sShe\
et=/news/2004/10/07/ixhome.html


20. Just what the Doctor Ordered:
If you enjoy riding your bicycle fast, you’d probably enjoy it even more if you
could ride it even faster. It’s a simple enough
premise, and one that’s given rise to 400+ mile training weeks, aerobars,
celebrity cycling fitness gurus (Chris Carmichael, Joe
Friel et al) and a litany of training devices including power meters, heart-rate
monitors, computer simulators and various
combinations of all the above, not to mention the global sporting crisis known
as doping. Pedal more. Pedal harder. Pedal faster.
And then pedal some more. But wait, don’t pedal too much! Do that and you’ll
wind up a crispy critter, so utterly burned out on
cycling that the sheets will win out over the streets and you’ll happily revert
to a well-deserved coach potato status.
How about pedaling better? Those who believe that cycling speed equates to
aerodynamics + pedaling effort = speed, might find this
slight alternation to the formula illuminating: aerodynamics + pedaling
efficiency = speed.
That’s the theory put forth by Coral Gables-based exercise physiologist Dr.
Nicholas Romanov, a globe-trotting running and triathlon
coach who has previously concentrated on running technique with his Pose Method
of Running book and videos. While he has developed
his reputation revamping the running styles of top triathletes like Britain’s
world-class tri-guy Andrew Johns, he has quietly been
expanding the science of the Pose Method to include all forms of athletic
locomotion.
More...from Florida Sports at:
http://www.floridasports.com/department.cfm?departmentID=4&publicationID=27


21. Hitching a lift hydrodynamically - in swimming, flying and cycling:
Swimming animals set the water around them moving, and flying animals generate
air movements. Other animals traveling with them can
save energy by exploiting these movements of the fluid medium; similarly, a
cyclist can save energy by riding close behind another.
A new study of dolphin mothers and calves exemplifies the advantages of moving
in concert.
Animals set the fluid around them moving, when they swim through water or fly
through air. In some circumstances, one animal can
take advantage of the fluid movements generated by another, to reduce the energy
cost of its locomotion. A possible example of an
animal benefiting from this principle is a dolphin calf swimming with its
mother. The animals swim side by side, laterally separated
by 1-2 calf diameters, with the calf beside the rear half of the mother's body
(Figure 1a). Weihs [1] has now analyzed the
hydrodynamics of the interaction between them.
As a mother dolphin glides passively forward, water is pushed out in front of
her and drawn in behind her (Figure 1b). These water
movements could assist the swimming of an accompanying calf. When the mother
swims by beating her tail fluke up and down, she drives
a jet of water backwards (Figure 1c). This jet would impede the swimming of a
calf immediately behind her, but a calf in the
position shown in Figure 1a would be swimming in forward-moving water and so
would, to some extent, get a free ride. The water
around it would also be moving obliquely inwards, towards the mother, tending to
keep the calf close to her. In contrast, a calf
swimming beside the anterior part of the mother's body would be pushed sideways
away from the mother, making the association between
the animals unstable.
A second effect will help further to keep the animals together. Water will
accelerate (relative to the animals' bodies) as it enters
the narrow gap between them. Consequently the pressure in the gap will be
reduced, by Bernoulli's principle. (This is the principle
that explains how aircraft can remain airborne: the pressure in the
faster-moving air above the wings is less than the pressure in
the slower-moving air below them.) If the animals leap out of the water as they
swim (porpoising), as dolphins often do, the calf
must leave the water at about the same angle as the mother to ensure that the
two are still close together when they re-enter the
water. Weihs [1] shows that this requirement is not too stringent; errors in the
angle of the order of 10° can be tolerated.
More...from the Journal of Biology at"
http://jbiol.com/content/3/2/7
[Free Registration Required]



22. Getting hydration right - challenges and insights from the Olympic Arena
I have just returned from Athens where I was privileged to witness a superb
Olympic Games – one that exceeded mine and many others
expectations. The prophets of doom were mostly proved wrong and even the
significant climatic challenge presented by an Athenian
summer appeared to be tolerated by most competitors. Tolerated but perhaps not
mastered.
I was fortunate to be close enough to world class competitors, coaches and
sports scientists to hear many anecdotes surrounding the
degree of success achieved in acclimatisation and hydration strategies. To my
surprise this was the conclusion that I came away
with. The difficult stuff, gaining sufficient exposure to high heat in training
to acclimatise and exploiting advanced cooling
strategies, was mostly accomplished. But the easy bit of the equation, remaining
adequately hydrated at all times, often wasn't. The
reports of dehydration, often emerging at random times and in very experienced
performers, and to a lesser extent complications
arising for excessive water intake, got me thinking. How can it be that despite
extensive coverage in educational literature a
widely available supply of free drinks at all venues, Olympic athletes still
experienced hydration problems, sometimes hours after
exercise? Having researched this further the following picture emerged.
The simple reality of training and competing in a hot environment is this; on
average your daily fluid requirement is 6-7 litres and
in some cases much more. Less than 30% of this is provided by the water
contained in food, so athletes are faced with the challenge
of drinking a minimum of 4 litres a day and often significantly more. No problem
you might say - just drink water - but in practice
this does not work very well. Many athletes find water bland when consumed in
such large amounts, particularly day after day and
they therefore often don't drink enough. It also encourages additional food
intake which may not always be appropriate (it's no
accident that Pubs sell salty snacks!). Sound physiology may lie behind this in
that fluid uptake and retention is enhanced by the
addition of sodium and glucose to water – more is drunk voluntarily and urine
volume is reduced. Our bodies are telling us to seek
out the nutrients needed.
More...from the Lucozade Sport Science Academy at:
http://www.thelssa.com/lssa/article/article.asp?article=201&t=na_newsletter


23. Doing Dairy Right:
Dairy can be a powerful performance-enhancer and may even promote fat loss. We
tell you what and how much to eat.
Dairy is a vital component of any balanced diet, but it's especially important
for female athletes. With healthy doses of calcium,
riboflavin, protein, magnesium and vitamins A, B-12 and B-6, dairy products such
as milk, cheese and yogurt help maintain bone
strength, keep muscles working optimally, and keep your energy revved for the
sports you love.
Recently, the National Dairy Council launched a campaign emphasizing three
servings of dairy a day to help lower risk for disease
and optimize fitness performance. Following are ways to incorporate some of the
healthiest dairy choices into your diet and
guidelines on how much you should eat.
Jumpstart your day with ricotta cheese. With 14 grams of protein and 300 mg of
calcium per half-cup serving, light ricotta cheese is
an excellent addition to any athlete's diet. Try spreading a mixture of 1/3 cup
light ricotta cheese, 1/2 cup crushed pineapple
(with juice), 1 tablespoon Splenda, 1/2 teaspoon vanilla and a pinch of cinnamon
over toast for a tasty breakfast treat.
More...from Her Sports at:
http://hersports.com/eNewsletter/newsLtr12/news12Article1.html


24. Exercise Fights Off Flu:
Worried about not being able to get a flu vaccine this year? Exercise may be the
flu remedy you’ve been looking for.
Moderate exercise helped mice survive the flu in a recent lab test done by
researchers at University of Illinois at
Urbana-Champaign. They presented their findings at the 2004 American
Physiological Society Intersociety Meeting in Austin, Texas.
After exposing mice to the flu virus, Jeffrey Woods, PhD, and colleagues
randomly assigned some rodents to a four-day workout
program with 20-30 minute daily exercise sessions. The mice stopped exercising
when flu symptoms appeared, simulating typical human
behavior. For comparison, another group of flu-exposed mice didn’t exercise at
all.
More...from CBS News at:
http://www.cbsnews.com/stories/2004/10/07/health/webmd/main648058.shtml


25. News Scan:
* Competitive Athletes' Tips for Your Training Program
Knowledgeable competitive athletes plan their training programs months in
advance, using a technique called background and peaking.
First they spend many months in background training, in which they work out for
long hours, mostly at low intensity, followed by a
shorter period of peaking training in which they do far less work, but at a much
greater intensity.
A distance runner may run 100 miles a week during his winter background
training. A few months before her most important racing
season, she reduces her workload to around 40 miles a week, but she runs almost
as fast as she can two or three times a week. In
his background period, a weight lifter lifts many tons of lighter weights. As he
gets closer to his main competitive season, he
takes workouts in which he lifts very heavy weights, but does far fewer
repetitions. In his background period, a shot putter lifts
tons of lighter weights each week and throws mostly for form, not distance. Then
as he gets into his season, he does far less
lifting, but with heavier weights. He also spends one day a week throwing as far
as he can. You can do the same. Start your
exercise program at low intensity and low volume. Gradually increase your
workload for several months before you try to run fast,
lift heavy or exercise intensely.

* Dear Dr. Mirkin: I've heard that if you build up a lot of muscle and then stop
exercising, the muscle will turn to fat. Is this
true?
No. When you exercise, your muscles become larger and stronger. Muscles
contain protein which is composed of amino acids. The
amino acids constantly travel out of the muscles into the bloodstream and then
back into the muscles. This happens whether or not
you exercise. When you exercise, you drive amino acids into the muscle tissue
at an increased rate, increasing the muscle's size
and strength.
If you stop exercising, there is less stimulus for the amino acids to return to
the muscles, so they become smaller. The amino
acids go into your bloodstream, and since your body has no way to store extra
protein after it is released by your muscles, it is
broken down into ammonia and organic acids that are eliminated in your urine.
People often get fatter when they stop exercising
because they continue to eat as much food as they did when they were more
active. The extra calories that are no longer burned up
with exercise are stored as fat. Your muscles
get smaller and the fat padding gets larger, but your muscles never turn into
fat.


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

October 9, 2004:
Beat Beethoven 8K - Ottawa, ON
http://www.events.runningroom.com/site/?raceId=1181

Hartford Marathon - Hartford, CT
http://www.hartfordmarathon.com

Lake Tahoe Marathon - CA
http://www.laketahoemarathon.com

Television - NBC 8 AM EDT
Greater Hartford Marathon Live Coverage

Television CBC: 1 PM - 2 PM EDT
IAAF Half-Marathon from New Delhi, India.
2 PM -4 PM EDT
Road cycling world championships from Verona, Italy.

October 10, 2004:
Beirut International Marathon - Lebanon
http://www.beirutmarathon.org

Chicago Marathon - Chicago IL
http://www.chicagomarathon.com
Runner's World Coverage
http://www.runnersworld.com/events/chicago04

Denver Marathon - CO
http://www.denvermarathon.com

Disney 10K Classic - Orlando, FL
http://www.trackshack.com

Durango Marathon - Durango, CO
http://www.durangomarathon.com

Just Around the Bend Marathon - Bend, OR
http://www.thebendmarathon.com

Long Beach Marathon - CA
http://www.runlongbeach.com

Melbourne Marathon - Australia
http://www.kinscrest.com.au/

Mount Rushmore Marathon - Rapid City, SD
http://www.mountrushmoremarathon.com

Okanagan Marathon - BC
http://www.events.runningroom.com/site/?raceId=807

Ottawa Marathon - Cumberland, ON
http://www.somersault.ca/3oct10.html

Royal Victoria Marathon - Victoria, BC
http://www.royalvictoriamarathon.com

Steamtown Marathon - Scranton, PA
http://www.steamtownmarathon.com

October 11, 2004:
Tufts' Health Plan 10K for Women - Boston, MA
http://www.tuftshealthplan.com/tufts10k/thp10k.php

October 16, 2004:
Ottawa Athletic Club Corporate Relay
The Runner's Web is a proud sponsor of the Ottawa Athletic Club Corporate Relay
- Saturday, October 16, 2004 - 8 AM
http://www.runnersweb.com/running/corporate_relay.html


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 FrontPage and our Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html

For Triathlon Coverage check out The Sports Network at:
http://www2.sportsnet.ca/tvschedule/tvsked_sport.php?region=ONTARIO&schedule_id=\
25

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Have a good week of training and/or racing.

Ken Parker
Runner's Web
webmaster@... <mailto:webmaster@...>
http://www.runnersweb.com/running.html