Runner's Web Digest - October 15, 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
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The Runner's Web Digest is a weekly e-zine dealing with the sports of running
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Take A Break And Keep Your Fitness by Josh Powers is available at:
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Personal Postings, when available, are located after the Upcoming Section
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This Week's Digest Article Index:

1. Don't ignore heel pain: tips for treatment and prevention
2. Should a runner load up on protein or carbs before a workout?
3. Multisport: Race Pacing
4. 'Weekend Warriors' Better Off Than Couch Potatoes
5. Running Commentary - Joan's Golden Years
6. Boot camp fitness
You don't have to join the Army to get a demanding workout.
7. Eat Chocolate, Live Longer?
8. With Aging, Blood Vessels Adapt to Exercise
9. 'Frog's glue' could mend knees
A sticky substance from the skin of frogs could be used to repair human knee
joints, scientists believe.
10. 2004 Guide to Running Pants and Tights + a Few of Our Favorite Things for
Cold Weather Running
11. From Runner's World
12. Pilates as a lifestyle choice
A new magazine joins the studios, workout videos and health-club classes
fueling the current popularity of the century-old exercise
program.
13. Painkiller Lotion Effective for Knee Arthritis
14. Spearhead assault :
What is the physics involved in achieving the maximum range when throwing the
javelin? How is it affected by the angle at which it
is thrown, and what forces act on the javelin during its flight.
15. How to choose a treadmill
16. Finishing Strong:
Here are a few key things you can do over the final 4-6 weeks prior to your
Ironman race to enhance your race performance.
17. 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.
18. The impact of climate
The impact of the external environment on sporting performance can be
substantial
19. Relax those muscles
If you have gnawing painful muscles that leave you stiff and tired in the
morning, it could be fibromyalgia. Relax... and that would
be a good first-aid.
20. Half of Older Adults May Face Weak Bones -Report
21. Case for cross-training, Part 1: Five reasons every runner should
cross-train
22. Energy Bars and Shakes - Health Food or Junk Food?
23. Don't ignore heel pain: tips for treatment and prevention
24. Triathletes: 10 tips for a fast transition
25. News Scan


Runner's Web Weekly Poll:
This week's poll is: "Following her Athens disappointment in the marathon (and
10K), how will Paula Radcliffe perform in her next
marathon?"

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

The previous poll was: "Which of the following sports deserves more television
coverage?
Adventure Racing
Athletics
Cycling
Road Racing (Running)
Triathlon"
The results at publication time were:
Answers Votes Percent
1. Adventure Racing 22 11%
2. Athletics 34 16%
3. Cycling 39 19%
4. Road Racing (Running) 70 34%
5. Triathlon 43 21%
Total Votes: 208

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

Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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Five Star Site of the Week: AllysonFelixUSA.com.
Born and raised in Southern California, Allyson hails from a close-knit family
in the Los Angeles area. Her father, Paul, is an
ordained minister who teaches New Testament Greek at the Master's Seminary in
Sun Valley, while her mother, Marlean, is an
elementary school teacher. Older brother Wes is a very talented sprinter himself
(bests of 10.27 and 20.43), and has encouraged
Allyson throughout her track & field career.
Allyson has long shown the kind of potential which she is now only starting to
fulfill. She began running in her first year of
high-school, after being inspired by her brother's efforts in track and field,
and hasn't looked back since.
After a whirlwind 2003 season (where Allyson ran the fastest 200m by a junior in
the history of the track and field), Allyson has
now established herself as one of the most versatile (and, lest we forget,
fastest) sprinters in the world today. All of this, and
she's still only 18 years old!
Looking back to the last Olympiad (2000), Allyson was a little-known high school
sprinter in the Southern California area. Her
biggest race of that year was the 200m at the California High School
Championships (a stark contrast to the Olympic Games!). She
finished 5th in that race with a time of 24.35 - not bad for a 14-year old in
their first year of athletics! But there was evidently
more to come.
At the same championships the following year, Allyson won the 100m and placed
2nd in the 200m. From there, she went on to win the
100m title at the World Youth Championships - a gold medal in her first
international major championships. Just a taster of what was
in store in the near future.
In 2002, Allyson broke all of her personal bests by considerable margins, and
people started to take notice of this newly-emerging
young sprint talent. The inevitable comparisons to Marion Jones had already
started. Allyson broke 23s for the first time, and even
ran a wind-assisted 22.69! Her wind-legal best of the season (22.83) was the
fastest by a US junior that year, qualifying her for
the World Junior Championships team. Although finishing in 5th place there
(despite having to deal with niggling injuries throughout
the year), it all provided invaluable international championship experience for
Allyson - something that she was to soon get used
to.
In many ways 2003 was very much a 'break-out' year for Allyson. She finally
achieved what everyone had been suggesting she might
do - she broke Marion Jones' high-school record in the 200m. At the Mt. SAC
relays, Allyson ran 22.51 to set a new high-school
record. This was followed by a performance just a few weeks later that made the
whole world take note. Running at altitude in
Mexico, Allyson knew she had a good chance of setting a personal best. And she
delivered - her winning time of 22.11 was declared a
world junior record. It was only a week or so later that Allyson discovered her
record wasn't going to be ratified because the meet
didn't conduct drug testing (a criteria for accepting world records). Still,
this wasn't much of a set-back, as she knew she was
capable of setting the record again.
Finishing 3rd at the US Championships in 2003 qualified Allyson for a spot on
the World Championships team. Before the World Champs
though, Allyson competed at the Pan-American Games and won a bronze medal in the
200m. However, by the time she had reached the
World Championships, she'd already competed in over 30 races that year, so it
almost came as no surprise when she failed to reach
the finals. Not that it bothered Allyson too much - the Olympics were a bigger
goal and were just 12 months away.
2004 saw a change of coach (to Pat Connolly) and a modified racing program,
geared towards the Olympic Games. Of course, she had to
get through the US Champs first, but this never really presented a problem. She
won it in convincing style with a time of 22.28 -
her fastest since her 22.11 the year before. Suddenly, she was emerging as a
medal favourite for the Olympic Games.
Winning her heat, quarter-final and semi-final in Athens, Allyson was always
very much in the hunt for medals at the Olympics.
Lining up for the final however, there was a very real threat in the lane
outside of her in the form of Veronica Campbell (double
World Junior Champion, with an unbeaten streak over 200m dating back to 2000).
Unfazed by Campbell, Allyson ensured she ran her own
race to the best of her capabilities. Although she finished 2nd to Campbell in
the final, Allyson's silver-medal-winning 22.18 was
undoubtedly the best run of her career and is now the official World Junior
record.
The way Allyson rose her game for the Olympic final shows that Allyson is very
much a proven championship performer - undoubtedly
one of the big-guns in women's sprints.
And to think - this is only just the beginning!
Check out the site at:
http://www.allysonfelixusa.com/

Send us your suggestions for our Five Star site. Please check our list of
previous Five Star Sites available from the Five Star
Window under the link "Previous Five Star Sites" as we do not wish to repeat a
site unless it has undergone a major redesign.


If you feel you have something to say that is worthy of a Guest Column on the
Runner's Web, email us at
mailto:webmaster@... or leave your comments in one of our Forums at:
http://www.runnersweb.com/running/forum.html or from our FrontPage.

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

Book of the Week: The Pilates Edge: An Athlete's Guide to Strength and
Performance (Avery Health Guides)
Adamany and Loigerot have found a niche in the crowded Pilates book market by
offering a volume specifically designed to address the
needs of different types of athletes, such as cyclists, golfers, runners,
skiers, swimmers and tennis players. The authors,
co-founders of the Pilates Edge Studio in New York City, provide detailed
sequences of exercises intended to help each kind of
sports enthusiast stay fit and recover from injuries. The book begins by laying
out some Pilates basics, then breaks into separate
sections for the specific sports. Each section includes a variety of movements
for both beginners and advanced practitioners, along
with detailed photos. In addition to the actual exercises, Adamany and Loigerot
explain some anatomy and go over which athletic
movements (e.g., a forehand stroke in tennis; a golf swing) use which muscles.
Though the sections are not uniformly comprehensive,
Adamany and Loigerot make a convincing argument for Pilates' effectiveness as a
life-long workout regimen.
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/1583331840/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. Don't ignore heel pain: tips for treatment and prevention:
I saw Dave in my office for a complaint of heel pain. He had developed the pain
two years ago and despite seeing other doctors, he
had not had any improvement.
His running had suffered considerably. He used to compete in half-marathons
throughout the year, but he was no longer able to run
because of the pain. He insisted that he had done all the treatments available,
but seemed hesitant to try a more aggressive
approach.
He left the office with a home therapy regimen and some education on the
importance of resting.
That weekend I spotted Dave running through the neighborhood, at quite a strong
pace. At his next appointment I confronted him about
his running and he confessed. His was currently running about 30 miles a week,
about half of his weekly mileage two years ago.
During the summer months he used to run 70-80 miles a week while preparing for
marathons. Thirty miles a week seemed like resting to
him.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=11264&sidebar=13&category=running


2. Should a runner load up on protein or carbs before a workout?
To load or not to load.
For runners pondering the role that carbohydrates play in running performance,
that is the question.
On one end of the spectrum you’ve got the phenomenon known as carbo-loading. On
the other end, you’ve got the upstart Atkins diet
and its low-carb, high-protein brethren -- not necessarily known for fueling
activity but indispensable nonetheless for many who put
a premium on lighter frames.
Judging by some online message boards for runners, both approaches have their
share of fervent followers. But is one truly better
than the other? We asked some nutrition experts to feed us the details.
The search for certainty
For those who decide to put their fitness eggs in the running basket, looking
for that magic formula of carbohydrates, protein and
other dietary essentials is nothing new.
"They’re always looking for nutritional advice or that edge -- whatever they can
do to increase their performance a little bit
more," said registered dietitian Bindee Eberle of Matrix Sports Nutrition and
Fitness in Reno, Nev.
With carbo-loading, the idea is to boost one’s endurance during extended
physical activity -- such as a long run -- by packing in
extra carbohydrates.
Carbohydrates are important for people exercising regularly, partly because they
serve as an immediate source of fuel for the body
during exercise, said Dr. Boyd Lyles, director of the HeartHealth and Wellness
Center in Dallas.
More...from the Desert Sun at:
http://www.thedesertsun.com/news/stories2004/health/20041014004035.shtml


3. Multisport: Race Pacing:
The importance of quick starts in competitions: can kayakers convince you?
Should you start each of your competitions in a blaze of
speed and then attempt to ‘hold on’ during the latter stages of the contest?
Would it not be better – less fatiguing and more
efficient – to maintain an even, consistent pace throughout a race? Or is it
best to start rather cautiously and go for a ‘negative
split’ in your event, with the last half of the competition completed more
quickly than the first?
Unfortunately, exercise scientists haven’t come up with definitive answers to
these important questions. While numerous studies have
examined the effects of different types of training on VO2max and lactate
threshold, for example, investigations concerning the
critically important topic of optimal race pacing have been few and far between.
In fact, just four studies on race pacing were
published in scientific journals between 1958 and 1967, after which pacing
research went into an even deeper slump. Between 1967 and
1992 not a single pacing paper appeared in the peer-reviewed scientific
literature. That wilderness period ended in 1993 with the
publication of a paper by Carl Foster and his colleagues from the Sinai
Samaritan Medical Center in Milwaukee, Wisconsin, which
concluded that athletes competing in intense events lasting for three
minutes-or-so should ‘negative-split’ their efforts to achieve
the best-possible times (1).
According to Foster, who is now acknowledged as one of the world’s leading
experts on pacing strategies, the negative-splitting
should be in the form of ‘51-49’ racing – ie with the first half of the
competition completed in 51% of the total time and the
second half in just 49%. Not all exercise physiologists were happy with Foster’s
conclusion, however; and nor were many coaches and
athletes, a number of whom had tended to extol the merits of very quick starts.
Indeed, Foster himself, in a subsequent study on
elite speed skaters, demonstrated that an explosive start (and thus positive
rather than negative-splitting) tended to produce the
best times in 1,500m skating competitions lasting for about 110 seconds (2).
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20041015_PPO_RacePacing.html


4. 'Weekend Warriors' Better Off Than Couch Potatoes:
Cramming in the recommended weekly amount of exercise into the weekend appears
to offer some health benefits for otherwise healthy
men, new research reports.
Experts urge people to get at least 30 minutes of moderate exercise most days of
the week, or a smaller amount of high-intensity
exercise at least three times per week, to burn a total of 1,000 or more extra
calories per week.
However, time constraints can make it difficult for many Americans to put aside
part of most days to work out.
Now, researchers report that healthy men who burned off at least 1,000 calories
during one or two weekly bursts of activity were 60
percent less likely to die over a 10-year period than sedentary men, who
expended less than 500 extra calories per week.
"Physical activity is good for health -- anything is better than none," study
author Dr. I-Min Lee of Harvard University in Boston,
told Reuters Health. "If healthy, and all you can do is one to two bouts a week
of activity, go for it."
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml;jsessionid=3OR4MBAR3RJIGCRBAEZSFEY?type\
=healthNews&storyID=6455588
[Long URL]


5. Running Commentary - Joan's Golden Years:
Joan Samuelson was the latest in a line of famous folks to grace Dick
Beardsley's half-marathon race in Detroit Lakes, Minnesota.
It's subtitled "Run with the Legends."
Alberto Salazar came last year and Bill Rodgers in 2002. And, of no one is more
legendary locally than the race's host and namesake
himself.
All of them did their fastest running by the mid-1980s. If they'd only relived
these glories for the last 20 to 25 years, they would
be sad figures in the sport.
But all live up to the Kelley Credo. Old Johnny Kelley, who died recently at 97,
was a three-time Olympian and two-time Boston
Marathon winner. He once said, "I don't judge success by what I once did, but by
what I keep doing."
Kelley ran races into his 90s. He served as grand marshal at Boston in his final
year.
Beardsley speaks an even better message to recovering addicts than to running
groups. Salazar coaches, from Olympians to high
schoolers. Rodgers set age-group records into his 50s and is running's
goodwill-ambassador-for-life.
Joan Samuelson does good works in her own way. Constant travel doesn't suit her
the way it does Bill and Dick. When Joan wanted to
"give something back" to the sport, she did it by bringing the Beach to Beacon
race to her hometown in Maine.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/466.html


6. Boot camp fitness:
Every new recruit knows that boot camp is time to push their body to the limits.
Lately, however, civilians have wanted to get into
the act and get fit with this form of training.
Based on activity drills from military physical training, boot camp workouts can
pack a wallop in a very short period of time, and
several home videos will have consumers in tip top shape, in no time flat.
Tae Bo fans will be happy to check out the soon to be released "Billy Blanks'
Tae Bo Boot Camp" workouts. But gone are Blanks'
trademark punches and kicks. Instead, Blanks takes exercisers through a tough
circuit of drills ranging from jumping jacks, squats,
push-ups and mountain climbers -- in other words, exercises that challenge both
the cardiovascular system and the larger muscles of
the body with efficient compound movements.
"The Method: Cardio Boot Camp" takes the military theme but infuses the workout
with its trademark Pilates techniques. The result is
an intense cardiovascular workout that also helps exercisers train using balance
and stability. Boot camp training can be very
intense in the beginning, so fortunately this video offers three individual,
15-minute segments.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/10/08/boot.camp/index.html


7. Eat Chocolate, Live Longer?
For the past decade or so, Harold Schmitz, a boyish and bookish food scientist,
has overseen research at Mars Inc., the global food
company that makes everything from Snickers bars and Dove chocolates to Uncle
Ben's rice and Pedigree dog food. One morning last
spring, Schmitz met me in the lobby of Mars's North American headquarters, a
sprawling industrial complex on a busy road just
outside Hackettstown, N.J. The Hackettstown plant is crucial to the Mars
business not just for its output -- half of the M&M's sold
in the U.S. are produced here -- but also for its research labs. We reached
these after Schmitz steered me through security
turnstiles at the entrance, a series of carpeted office suites and a labyrinth
of polished concrete hallways dense with the dusty,
sweet scent of cocoa. The aroma grew deeper and more intense along the way,
until it seemed all at once to seep past my nose and my
throat and into my mind. Chocolate bars were all I could think about. ''It gets
into your clothes too,'' Schmitz said amiably as we
walked. ''We just get used to it.''
More...from the NY Times Magazine at:
http://www.nytimes.com/2004/10/10/magazine/10CHOCOLATE.html


8. With Aging, Blood Vessels Adapt to Exercise:
A number of physiological changes occur in the body as we age, including a
decrease in heart's ability to pump blood. New findings
show that blood vessels in the legs adapt to reduced cardiac output by
regulating the flow of blood to the leg muscles during
exercise.
In the study, older and younger men were able to maintain normal blood pressure
levels as they participated in a study of the body's
response to stress, but the two groups had different mechanisms for doing so.
"It appears that the control of blood vessels in working muscles may be altered
by aging," Dr. David Proctor of Pennsylvania State
University told Reuters Health.
"In order to maintain a physically active lifestyle you need to maintain healthy
blood vessel function," he said. "The ability to
sustain exercise is critically dependent on adequate blood flow to the legs," he
added. "Walking, climbing the stairs (and) mowing
the lawn all require adequate blood flow and oxygen."
During exercise, the body must balance the need to dilate blood vessels in the
legs so that more oxygenated blood can be delivered
to the muscle cells, with the need to constrict in response to the resulting
temporary drop in blood pressure. Whether this
balancing act is affected by the aging process has been unknown, until now.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml;jsessionid=QIWMFCXCOBKBWCRBAEZSFEY?type\
=healthNews&storyID=6468340
[Long URL]


9. 'Frog's glue' could mend knees:
A sticky substance from the skin of frogs could be used to repair human knee
joints, scientists believe.
Australian researchers have already repaired torn cartilage on the knees of 10
sheep with this natural glue, which frogs use to trap
insects.
They told New Scientist how it was far stronger than medical adhesives in
current use.
The University of Adelaide team, with colleagues in Melbourne, is attempting to
make its own version.
Sticky substance
The glue is secreted by two species of burrowing Australian frogs of the Notaden
genus that live one metre underground.
These frogs only surface during torrential rain.
At these times they are vulnerable to attack from insects.
To protect themselves they secrete a glue that gums up the jaws of the biting
insects and traps them to their skin, which they later
eat.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/3726796.stm



10. 2004 Guide to Running Pants and Tights
+ a Few of Our Favorite Things for Cold Weather Running:
Back in the dark days of running, B.N. (Before Nylon), baggy gray cotton sweats
were what passed for high-tech leg coverings. A few
guys who had friends in Europe sported sleeker polyester track warmups, but they
bordered on Olympic status by virtue of their
habiliments. Some hardcore runners with a strong sense of their own masculinity
even dared to wear women’s pantyhose in cold-weather
races.
Then came the legging revolution of the mid-1980s. Swimsuit manufacturers began
making tights out of stretchy nylon Lycra material,
while others crafted stovepipe windpants out of the same fabric used for nylon
windbreaker jackets. The legging fashion landscape
was broadened a few years later when more relaxed-fitting pants came on the
scene, providing a garment that one could work out in,
then wear to the grocery store without eliciting stares or snickers.
Now, as running fashion enters the 21st century, the variety of leg coverings,
and the fabrics and technology they utilize, is
positively staggering. Form-fitting tights and relaxed pants still dominate, but
there are dozens, if not hundreds, of variations in
cut and material. Whether you’re warding off a mild early-autumn chill or an
Arctic midwinter blast, there’s a tight or pant of the
proper weight.
A recent trend has been toward more complex, technical construction of these
garments, with strategically placed panels of
wind-resistant or denser, more supportive fabric complementing thinner areas
around the joints, which allows less restrictive
movement through the full running motion. Basic, single-weight garments are
still the norm, but given the increasing sophistication
and variety of leg coverings, it’s a good bet you may want several of the styles
reviewed here in your winter clothing arsenal.
More...from Running Times at:
http://www.runningtimes.com/issues/04nov/apparel.htm


11. From Runner's World:
* Coach's Corner
"Sometimes when you're tapering before a race, the reduced running can make you
feel a little "off." Some runners even think they're
coming down with a cold. This is due to the process of replenishing your
depleted muscle-glycogen supplies. Fortunately this
tapering fatigue disappears once the gun goes off. So ignore those feelings of
lethargy and go for it." -Ed Eyestone

* Injury Prevention
Your Achilles heel: Ladies, if you're a die-hard heel wearer (or even a former
one), or if your doctor has ever told you that you're
"double jointed," try the following strengthening exercise, along with regular
calf stretching.
Stand with your feet hip-width apart. Rise onto the balls of your feet, then
very slowly lower your heels back to the floor as you
slowly count backward from 10 to 0.

* Performance Nutrition
Good things come in pears! Juicy, sweet and mellow, a fresh pear has only 98
calories, less than 1 gram of fat and a respectable 208
milligrams of potassium. When eaten raw with skin intact, a medium-size pear
contains nearly 4 grams of fiber (half of it in
cholesterol-shrinking soluble fiber). And one medium pear contains 12 percent of
the Daily Value for vitamin C.

* Workout of the Week
Short & Sassy: Warm up with an easy 2-3 miles. Run 8 X 200m with 30 seconds
rest. Next run 4 X 400m with 45 seconds rest, finish
with 8 X 200m with 30 seconds rest. Cool down with 2 or 3 easy miles.
More workouts from Runner's World at:
http://www.runnersworld.com/category/0,5034,s6-51-54-0-0,00.html

* Editor's Advice
"Do you tend to forget how long ago you purchased your faithful running shoes?
Use an indelible marker and simply write the purchase
date on the outer heel. It works wonders for monitoring the life span of your
shoes."
-Matthew Linde, RW online producer

* Training Talk
"Another tip from the pros is to run in groups. This is one of the best ways to
learn how to improve your running—just don't fall
prey to the tendency to push too hard." -From Triathlon Training by Eric Harr

* Words That Inspire
"Never really give in as long as you have an earthly chance." -Alf Shrubb,
British marathoner



12. Pilates as a lifestyle choice:
A new magazine joins the studios, workout videos and health-club classes fueling
the current popularity of the century-old exercise
program.
It's official: Pilates has gone from being just an exercise to a full-on
lifestyle. At least that's the opinion of the new Pilates
Style magazine, a polished quarterly publication covering the ever-expanding
world of Pilates, from how to find a studio to what to
wear to class, destination spas, makeup tips and step-by-step exercises.
As an exercise program, Pilates concentrates on developing core muscles through
toning and stretching, which can be done with and
without equipment. It was developed about a century ago by German immigrant
Joseph Pilates and was adopted by ballet dancers before
hitting the mainstream in recent years. Its popularity has fueled a marked
increase in Pilates studios, workout videos and classes
at health clubs.
But Pilates Style is about more than training — it's fashion and cosmetics and
travel and celebrities. This is exercise marketed as
lifestyle, even though some of Pilates Style's lifestyle features have a tenuous
relationship to the exercise. A story on fall
makeup palettes, for example, quotes a Henri Bendel makeup artist and notes that
Joseph Pilates once opened a studio in Bendel's New
York City store. A fashion spread features women in workout pants and tops with
fake fur jackets and scads of chunky jewelry.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-pilatesxxoct11,1,3983174.st\
ory?coll=la-health-fitness-news
[Long URL]


13. Painkiller Lotion Effective for Knee Arthritis:
The class of painkillers known as nonsteroidal anti-inflammatory drugs (NSAIDs)
can relieve the pain of osteoarthritis, but they may
cause stomach problems. The solution might be to avoid the stomach all together.
According to a new study, a lotion made up of the NSAID diclofenac plus an
absorption enhancer significantly lessens the pain and
stiffness of osteoarthritis of the knee, with the only side effect being minimal
skin irritation.
The lotion is made by Dimethaid Health Care Ltd. and is sold under the brand
name Pennsaid, although not in the U.S.
NSAID lotions may provide an alternative to NSAID pills for treating knee
osteoarthritis, study authors Drs. Sanford H. Roth from
Arizona Research and Education in Phoenix and J. Zev Shainhouse from Dimethaid
Health Care Ltd, in Markham, Ontario, suggest in the
Archives of Internal Medicine.
The two investigators randomly assigned 326 people with osteoarthritis in at
least one knee to apply 40 drops of topical diclofenac
or a control solution to the affected joints four times daily for 12 weeks. Two
hundred twenty eight participants completed the
study.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml;jsessionid=TAPMRHYYL5L5ICRBAEKSFFA?type\
=healthNews&storyID=6481497
[Long URL]


14. Spearhead assault :
Question:
What is the physics involved in achieving the maximum range when throwing the
javelin? How is it affected by the angle at which it
is thrown, and what forces act on the javelin during its flight.
Alisa , Adelaide South Australia
Answers:
The physics involved in achieving the maximum range and the forces acting on the
javelin are no different from those found when
throwing any other projectile.
The same mechanics are used for determining the flight paths of shells fired
from modern cannons, and although the designers might
not have known the physics they used similar rules of thumb for catapults,
crossbows and any other primitive missile- based weapons.
Air resistance and gravity are the primary forces working against the javelin in
flight. The air resistance is very small, because a
javelin is designed to be aerodynamic. Even so, moderate wind from the side can
push the javelin significant distances
sideways--just ask anyone who plays golf about this phenomenon, and think of how
much smaller than a javelin a golf ball is.
Gravity is working to pull the javelin back towards the ground. Although this
does not affect the javelin's horizontal motion
directly, the javelin is more likely to land sooner if it is launched at an
angle that is very close to the ground, or conversely,
an angle that is too close to vertical.
More...from NewScientist.com at:
http://www.newscientist.com/lastword/article.jsp?id=lw762


15. How to choose a treadmill:
Summer is ending and winter is just around the corner. What a great time this is
to think about shopping for a treadmill, whether
you are a dedicated walker or runner, or you are a novice! Imagine the
convenience of being able to walk or run in the comfort of
your own home during those brutally cold winter months! You could avoid missing
your workouts, due to extreme weather conditions or
over-crowded gyms. But, with so many treadmills on the market today, how do you
know which one is right for you?
Keep in mind...
Treadmills come in a variety of sizes and price ranges. Some provide a wide
array of features, while others are quite plain and
simple. Of course, you must consider how much you wish to spend on a treadmill
and begin your search for one in that price category.
Generally, the more you can spend on a treadmill, the better the quality you are
going to get and the more feature choices you will
have from which to choose. But, keep your eyes open for bargains and markdowns!
Sometimes, you can get an affordable deal... a real
bargain... on a more expensive treadmill. You would also do well to pay
attention to the warranties that back the treadmills you
check out! A good warranty indicates that the company selling the treadmill
believes in the quality of its product and is willing to
back it up.
More...from Run the Planet at:
http://www.runtheplanet.com/pages/refer/articles/choosetreadmill.php


16. Finishing Strong:
Here are a few key things you can do over the final 4-6 weeks prior to your
Ironman race to enhance your race performance.
The Ironman race you are about to participate in is likely a race you have been
preparing for a long time. For some of you, this
may be the culmination of a several-year process. And not any old process, but
one filled with a slew of meaningful personal
emotions for you! There are a few key things you can do over the final 4-6
weeks prior to your Ironman race to enhance your race
performance: taper well, check your equipment, practice your Race Plan,
solidify your logistical plans, thank your supporters, and
maintain great health habits!
Taper Well
The last 2-3 weeks prior to your Ironman race should be used for tapering.
Tapering involves reducing your training load to allow
you to rest up for your race. Your taper should involve the least amount of
training required to maintain your fitness and feel for
the disciplines of triathlon. Whatever you do, resist any temptation to do any
training in these final 2-3 weeks with the aim of
improving your fitness. Rest while maintaining your fitness and feel for the
disciplines of triathlon. Rest, rest, rest! Your
Ironman race will be a tremendous challenge and will demand a great deal from
you. A well-rested you will THRIVE and meet this
challenge, allowing you to approach the notorious “zone” all athletes seek as
your abilities are closely matched with the challenge
that you take on! A tired you will SUFFER through your race, especially on the
run, late in your race! And the thriving you will
always race faster and more enjoyably than the suffering you.
More...from IronmanLive.com at:
http://vnews.ironmanlive.com/vnews/topstories/1095349948/


17. 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.
By Kim Brown, M.S., R.D.
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.
Energize with liquid yogurt. Many athletes aren't able to tolerate solid foods
before a workout, consequently skipping their
pre-workout meal and compromising their energy levels. Furthermore, many of the
more common pre-workout, carbohydrate-rich snacks
(bagels, pretzels, sports drinks) may actually trigger a negative blood sugar
response, compromising fuel usage during workouts and
ultimately leading to premature fatigue. Liquid yogurt is an ideal pre-workout
energizer with its low-glycemic index, balance of
naturally occurring sugars and milk protein, and a veritable cocktail of
muscle-enhancing electrolytes.
More...from Her Sports at:
http://hersports.com/eNewsletter/newsLtr12/news12Article1.html


18. The impact of climate:
The impact of the external environment on sporting performance can be
substantial. We have all heard about athletes who need weeks
or months to acclimatise to the lower levels of oxygen in the air at high
altitudes or the higher temperatures or humidities in hot
climates prior to a sporting event.
These are extremes, but you need to be aware of how climate can affect you as
you exercise.
* Hot or humid climates
* Cold climates
* Altitude
* Q & A
More...from the LSSA at:
http://www.thelssa.com/lssa/article/article.asp?t=sp_climate


19. Relax those muscles:
If you have gnawing painful muscles that leave you stiff and tired in the
morning, it could be fibromyalgia. Relax... and that would
be a good first-aid.
What do you do if you develop painful muscles and their burning ache persists,
spreading through your body as if you've picked up a
permanent flu bug?
It gets more worrisome when it wakes you up. It's a searing, gnawing sensation
that leaves you stiff and tired in the morning. An
increasingly despondent Sujata has consulted several doctors with no diagnosis.
Jerry Branium, science editor, Muscle & Fitness
magazine, says such persistent symptoms need a joint specialist. "The specialist
presses 18 sensitive points all over the body —
upper back, head, thighs, abdomen, hips, base of the skull, the shoulder blades,
etc. When pain exists in at least 11 of the 18
points, it's fibromyalgia," says Branium.
`Fibro' indicates muscle-fibre. Microscopic studies reveal that it's a
slackening of Type II fibre muscles. These muscles help us
lift weights. Which could explain why Sujata finds even lifting a pen painful.
"It's frightening," she says.
Though it sounds daunting, fibromyalgia is neither a disease nor is it terminal.
So, "don't perceive yourself as disabled," says
Branium. On the same lines, "Most people make a full recovery though in some
cases, the symptoms recur," states The American College
of Physicians' Complete Home Medical Guide.
More...from the Hindu Business Line at:
http://www.thehindubusinessline.com/life/2004/10/15/stories/2004101500050100.htm


20. Half of Older Adults May Face Weak Bones -Report:
Americans of all ages must do more to protect their bones now to protect
themselves from fractures and other related problems later
in life, U.S. health officials warned on Thursday.
About 10 million Americans ages 50 and older already have the bone-weakening
disease osteoporosis, and another 34 million risk
developing it. By 2020, 14 million older adults could develop osteoporosis, with
another 47 million at risk.
The report also called for bone density testing in women over 65 and anyone who
breaks a bone after age 50.
U.S. Surgeon General Richard Carmona stopped short of recommending that all
women with a family history of osteoporosis receive bone
density tests.
"While osteoporosis manifests itself in our later years, the problem actually
begins many years earlier," Carmona said.
The condition, which is four times more likely in women than in men, causes
bones to become porous and brittle. It is often not
diagnosed until a patient breaks a bone.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml;jsessionid=EL1IEXKL0M3A0CRBAEZSFFA?type\
=healthNews&storyID=6505705
[Long URL]


21. Case for cross-training, Part 1: Five reasons every runner should
cross-train:
As recently as 10 years ago, few elite runners did much in the way of
cross-training, which I like to define broadly to include all
forms of resistance training, stretching, and non-impact endurance training
activities such as bicycling.
Non-impact alternatives to running were grudgingly taken up only when injuries
made running impossible and were quickly cast aside
when running was resumed.
Most of the elite runners of the previous generation did some stretching, but
without much effect on injury risk because they
usually failed to customize their stretching routine to fit their individual
needs. Only a handful of runners did any amount of
resistance training, and again, with questionable methods.
Within the past few years, a rapidly growing number of elite runners (in the
United States, at least) have chosen to make
cross-training central to their training programs and have begun using more
sophisticated methods.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=11265&sidebar=13&category=running


22. Energy Bars and Shakes - Health Food or Junk Food?
The idea of a snack has changed a lot in recent years. Energy bars can be found
on almost any candy bar rack, and energy shakes are
becoming a popular meal alternative. Our panel of nutritional experts will
discuss the pros and cons of these products.
Topics will include:
* What should you look for in an energy bar or shake?
* What should you stay away from?
* How should these foods be used? Can they ever replace meals?
RICHARD HAKE: Hello, and welcome to our webcast. I'm Richard Hake. Do you
frequently skip meals? Do you rely on energy bars and
energy shakes? Maybe you're dieting, and you're relying on losing weight with
these products. But are they doing any good? Energy
bars and shakes are the topic for this webcast.
Joining us are two experts in the field of diet: Dr. Orli Etingin, who's a
Professor of Clinical Medicine and the Director of
Women's Health Care at the Cornell University Medical College, and Shari Bilt, a
Senior Dietitian at New York Presbyterian Hospital.
She specializes in weight loss, cholesterol management and preventive nutrition.
She's also the Manager of the Nutrition
Consultation Service. Thank you both for joining us.
Let's talk about these energy bars and shakes. I assume you need a balanced
diet, first of all. But are these doing any good?
More...from SignOnSanDiego at:
http://signonsandiego.healthology.com/webcast_transcript.asp?b=signonsandiego&f=\
nutrition&c=supplements3&spg=FII
[Long URL]


23. Don't ignore heel pain: tips for treatment and prevention:
I saw Dave in my office for a complaint of heel pain. He had developed the pain
two years ago and despite seeing other doctors, he
had not had any improvement.
His running had suffered considerably. He used to compete in half-marathons
throughout the year, but he was no longer able to run
because of the pain. He insisted that he had done all the treatments available,
but seemed hesitant to try a more aggressive
approach.
He left the office with a home therapy regimen and some education on the
importance of resting.
That weekend I spotted Dave running through the neighborhood, at quite a strong
pace. At his next appointment I confronted him about
his running and he confessed. His was currently running about 30 miles a week,
about half of his weekly mileage two years ago.
During the summer months he used to run 70-80 miles a week while preparing for
marathons. Thirty miles a week seemed like resting to
him.
Dave's behavior is common among athletes. Sticking with a routine and ignoring
the pain is typical. An injury can be devastating,
even for recreational athletes. Many avoid the doctor for fear of what they may
find out.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=11264&sidebar=13&category=running



24. Triathletes: 10 tips for a fast transition:
Newbie triathletes generally regard the transition area as a place to rest and
regroup -- a place to celebrate the completion of one
leg of the race and prepare for the next.
Sometimes it feels like the gravity in transition areas is 10 times normal, with
food, drink, sunscreen and friendly volunteers
happy to chat. Out on the race course everybody is pushing forward in the same
direction but in the transition area, athletes are mi
lling around in all directions and the sense of racing can disappear.
How many hours of swim practice would it take to lop two minutes off your swim
time? Probably hundreds, maybe even thousands. How
many hours of transition practice would it take to lop two minutes off your
transition time? Maybe only one!
Many triathletes are so focused on swim, bike and run splits that they forget
the clock is still running in the transition area.
Every second counts. Transition practice isn't as fun as running, but it is a
good investment of your training time.
Triathletes looking to win need to shift their entire mental focus and integrate
the transition seamlessly into their race. The
transition is not a rest area but a place to speed in and out of, in the fastest
time, with the least energy.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10965&sidebar=26&category=triathlon


25. News Scan:
* Muscle Knots
Q. What causes knots in your muscles?
A. Many people experience temporary knots in the form of muscle spasms from
normal overexertion in sports or exercise, said Dr.
Robert Sheu, a pain specialist, but he distinguished such knots from what are
called trigger points, chronic localized knots of pain
that appear in a disorder called myofascial pain syndrome.
Dr. Sheu, who is director of interventional pain medicine in the department of
pain medicine and palliative care at Beth Israel
Medical Center in New York, said that researchers were not sure of the exact
underlying cause of such hypersensitive areas, but
speculated that they might result from excessive strain or actual muscle
lesions.
According to the pain center's Web site, stoppain.org, a trigger point is
diagnosed by the pain produced by applying pressure with
one to three fingers and the thumb to such an area. Treatment often involves
massage and physical therapy, sometimes with localized
drug treatment in the form of trigger-point injections, Dr. Sheu said.
Early work on defining the syndrome, which can involve what are called taut
bands as well as knots, was done in the 1940's by Dr.
Janet Travell, who treated President John F. Kennedy's back pain; she died in
1997. With David G. Simons, she wrote a 1983 textbook,
"Myofascial Pain and Dysfunction: The Trigger Point Manual,'' which is still in
use.
From the New York Times

* Tips for ordering in a fast food or quick service restaurant
Fast food, and quick service dining establishments often pose hazards and
pitfalls for those of us trying to make good eating
decisions. When we enter a fast food restaurant we're greeted with the aroma of
frying chicken or french fries, and when we arrive
at the counter at a quick service establishment it's difficult to ignore the
cookies, bars, and other baked treats that beckon us to
indulge. This said, with a little bit of will power, it's possible to choose
meals in these establishments that don't completely
sabotage our goals of healthy eating.
Choose roast beef, grilled chicken sandwiches, or small burgers instead of
large, deluxe burgers. Don't save money by increasing
calories with super sized, meal deals. Burger and sub shops often have
condiment bars. Stock up on extra lettuce, dill pickle
slices, jalapenos, onions, tomatoes, and mustard, and go easy on the mayonnaise,
tartar sauce, and cheese.
In place of a burger, try a baked potato and salad. Choose toppings wisely
(i.e., reduced-calorie salad dressings, picante sauce,
lemon juice, beans and/or a small amount of cottage cheese).
When salads are an option, avoid the prepared salads that include mayonnaise or
pastas, and choose options that are predominately
fresh vegetables with the additions of grilled chicken or seafood. Kidney and
garbanzo beans are good additions. Add dressings,
croutons, cheese, nuts, and seeds sparingly - and ask for them "on the side" if
you are ordering a salad that comes prepared. Use
flavored vinegar with a small amount of oil, reduced-calorie or fat-free
dressings.
Order pizza with half the cheese, and extra vegetables. Add a dinner salad with
dressing on the side, to help modulate the amount
of pizza you eat. (If pizza is a "red zone" food, look for locations where you
can buy "by the slice".)
Limit fried foods. We know the skin tastes good, but keep in mind that you will
significantly lower the calories and fat if you
remove the crust/skin from both fried- and rotisserie-style chicken. Don't
balance a piece of fried chicken with french fries,
okra, or another fried food. Choose a "side" that isn't fried - a side salad,
steamed vegetable, fruit salad, etc.
The Cooper Clinic nutrition department's experienced dietitians help thousands
of clients each year improve their diet, lose excess
pounds, and enjoy optimal health. For more information or to schedule a
nutrition consultation, call 972-560-2655.

* Yoga poses to loosen tight muscles
Here are two ways to strengthen your lower body muscles using traditional yoga
postures. Practicing them regularly will also loosen
tightness in your hips, hamstrings and middle and upper back. Start with
Triangle pose because it is a basic posture; then move to
the more challenging Half Moon pose when you are comfortable.
— Karen Voight
1 Triangle pose: Position your feet approximately four feet apart. (Instructions
are for the mirror image of the photos.) Turn your
left foot out at a 90-degree angle and turn your right foot slightly in. Inhale
and raise your arms to the side, parallel to the
floor. On an exhale, move your pelvis to the right as you reach out with your
left hand and lower it to your shin. Raise your right
hand above your shoulder and turn your head to look up or down. Hold this
position for a few deep breaths; then, on an inhale,
slowly return to the starting position and repeat on the other side.
2 Half Moon pose: Perform Triangle pose, then bend your left knee and move your
left hand about 10 inches ahead and to the outside
of your left foot. Find your balance over your left leg and hand as you slowly
straighten your left knee and raise your right leg to
hip level. Push out through your right heel and rotate your right hip back. Open
across your chest and upper back. Hold this
position while you take a few breaths. On an inhale, lower your leg to the floor
and lift your torso to the starting position.
Repeat on the other side.
Karen Voight can be reached at mailto:kvoightla@....

* Pain in the leg
Why, after taking strenuous exercise, do my muscles ache more on the second day
after exercising than on the day immediately
afterwards?
Answers:
Muscles which ache more the second day after exercise are a common phenomenon,
especially if the exercise was more strenuous than
usual. The condition is known as delayed onset muscle soreness (more commonly
abbreviated to DOMS) and is associated with damage,
inflammation and elevated creatine kinase activity.
This delayed soreness should not be confused with the transient ache sometimes
felt during a bout of strenuous exercise, which is
caused by the build-up of lactic acid. With regular training, adaptations appear
in the muscles which significantly reduce the
severity of DOMS, which is why it is less common in people who exercise
regularly.
The most common cause of DOMS is eccentric muscular work, which occurs when the
muscle lengthens as it is being used. It might
happen when you lower a weight or run downhill.
Steve Bird , Department of Sport Science Canterbury Christ Church University
College, Kent
This phenomenon is called DOMS. It usually occurs after vigorous, unaccustomed
exercise or overexertion. Muscle tenderness and
stiffness may begin 12 to 24 hours after the exercise, gradually intensify to a
peak after approximately 24 to 48 hours, and then
last for anything up to seven days. We're not quite sure what causes it. Current
opinion suggests it is linked to the damage of
muscle fibres or connective tissue when muscles contract.
After that, the tissue degenerates and dies accompanied by inflammation and
oedema.
Paul Meredith , Student of physiotherapy Cottenham, Cambridgeshire



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

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

Baltimore Running Festival - MD
http://www.thebaltimoremarathon.com/

BelairDirect Zoo Run - Toronto, ON
http://www.canadarunningseries.com/zoorun

Ironman World Championship - Kona, Hawaii
http://vnews.ironmanlive.com
Triathlete Magazine Live Coverage
http://pesm.active.com/exec/triathlete/2003_ironman_coverage.cfm?publicationID=9\
2

PEI Marathon - Charlottetown, PEI
http://www.events.runningroom.com/site/?raceId=1023

Women's 5K Classic - Allentown, PA
http://www.womens5kclassic.org

October 17, 2004:
Big Sur Half Marathon on Monterey Bay - Monterey, CA
http://www.bigsurhalfmarathon.org

Columbus Marathon - Columbus, OH
http://www.columbusmarathon.com

Mount Desert Island Marathon - Bar Harbor, ME
http://www.mdimarathon.com

Sacramento Zoo Zoom 5K/10K - Sacramento, CA
http://saczoo.com/2_happening/_event_zoozoom.htm

Toronto Marathon - ON
http://www.runtoronto.com

U.S. Half-Marathon - San Francisco, CA
http://www.runsf.com


For more complete race listings check out our Upcoming Races Check the Runner's
Web on Sunday and Monday for race
reports on these events at:
http://www.runnersweb.com/running.html

This Weeks Personal Postings/Releases:

We have NO personal postings this week.

Television and Online Coverage:
[Check local listings as event times are subject to change]

Check out our 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