Runner's Web Digest - November 19, 2004

The Original Runner's and Triathlete's Web was founded in January of 1997 as a
not-for-profit resource site. RunnersWeb.com Inc. is
now a small business venture which sponsors the OAC Racing Team, a women's road
racing and triathlon club, and the OAC Gatineau
Triathlon and OAC Corporate Relay. The site is not in any way associated with
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This issue is brought to you by Road Runner Sports, the world's largest running
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The TRACK PROFILE Reader 2004, an in-depth review of the 2003 season by Bob
Ramsak, is now available. Selected from hundreds of
reports filed by the Track Profile News Service last year, The TRACK PROFILE
READER provides a unique look back at the
personalities, stories and events that defined track and field in 2003. With in
depth profiles of the sport's biggest stars and
comprehensive on-site reports from major competitions, this annual review takes
the reader beyond the results, providing a perfect
companion for casual and
diehard fans alike. Check out the book at:
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The Stretching Handbook:
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How To Run And Enjoy The Marathon By James Raia:
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The Runner's Web Digest is a weekly e-zine dealing with the sports of running
and triathlon and general fitness and health issues.
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New This Week:

The Runner's Web has renewed its sponsorship for 2005 of the OAC (Gatineau)
Triathlon - July 9th - and Corporate Relay - October
9th. For information on these events visit:
http://www.runnersweb.com/running/oac_triathlon.html
and
http://www.runnersweb.com/running/corporate_relay.html

Ottawa Gets an Ironman Distance Triathlon. Somersault Promotions has added an
Iron Distance race to their Labour Day Weekend family
of multisport events. The Canadian", a certified ironman distance triathlon &
duathlon, along with the traditional "The Canadian
Half" triathlon & duathlon, "The Canadian Sprint" and "Try A Tri", will be
hosted in the heart of Ottawa at the Rideau Canoe Club on
September 3rd, 2005.
The Runner's Web will be working with Somersault to promote this event, the only
Iron Distance race in Ontario.
For more information:
http://www.somersault.ca/

The Runner's Web is please to welcome SportHill Clothing as an advertiser.
Since 1985, SportHill has been committed to providing the world's best
performance athletic clothing. Each item is designed to meet
or exceed the rigorous requirements of elite runners and skiers including the
Olympic Canadian Cross Country Ski Team. Our clothing
is trusted essential wear for high school, university, corporate and military
teams nationwide
Visit their site at:
http://www.sporthill.com/

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Athletes - Interested in getting sponsored?
Amateur endurance athletes can win a GNC sponsorship (just like the Pro's) to
help them achieve their endurance goal. Check out the
site and enter to win:
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Race Directors:
Advertise your event on the Runner's Web. Over one million pageviews in August!
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To comment on any stories in the Digest visit our Forum at:
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Check out our Sports Nutrition column written by Sheila Kealey. Sheila is one of
Ottawa's top multisport athletes and a member of
the OAC Racing Team and X-C Ottawa. She has a Masters in Public Health and works
in the field of nutritional epidemiology as a
Research Associate with the University of California, San Diego. Her column
index is available at:
http://www.runnersweb.com/running/SK_index.html

Our latest column (Multisport: Training Schedule for Late-Season Racing By
Lindsay Hyman) from Carmichael Training Systems
is available at:
http://www.runnersweb.com/running/cts_columns.html.

Our latest column (This weeks feature - Science of Sport: Can Colostrum Help You
Milk Out Every Last Drop Of Your Performance
Potential? by Owen Anderson) is available at:
http://www.runnersweb.com/running/RRN_index.html

Check out our latest article from Peak Performance Online (Multisport: Tendons
strength training - Performance benefits of
optimising both components of your muscle tendon units) is available at:
http://www.runnersweb.com/running/PPO_index.html


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


This Week's Digest Article Index:

1.PAULA: My Story So Far by Paula Radcliffe with David Walsh
2. How exercise protects the heart
Although it is widely known that regular exercise makes for a healthy heart,
scientists believe they have shown why this might be.
3. Birth Control Pill Might Save Knees
Oral contraceptives appear to protect female athletes' joints.
4. The Shape of Your Life
5. Exercise Cuts Death Risk Later in Life
6. Altitude Training
7. Timing Chips Get Smaller, Can Be Tossed Away
8. Why Bad Habits Persist
Automatic behaviors undermine good intentions.
9. Active at any age
New exercise guidelines emphasize the long-lasting benefits of resistance
training from childhood through later years.
10. From Runner's World
11. Sifting Through Low-Carb Craze
Experts caution that lack of standards makes it hard to measure carbohydrates.
12. Even Couch Potatoes Were Born to Run, Scientists Say
13. The Biomechanist Went Over the Mountain
The best way up a hill is steeper than the best way down.
14. Bob Kennedy on Challenges
15. To Lose Weight, Watch What You Sleep
The less shuteye, the greater the risk of being obese
16. Functional Strength Training for Triathletes
17. Joe Henderson's Running Commentary - Always a Marine
18. Coaches Article: I.T. Band Syndrome and Triathletes
19. Disrupted sleep causes worker 'burnout'
20. The case for cross-training, Part 5: Form training
21. 10 Steps to Improving Your Triathlon Swim
22. Nearly 800,000 Bowflex machines recalled
Dozens report injuries from mechanical problems
23. Recovery for the Long Haul
24. Dr. Gabe Mirkin's Fitness and Health E-Zine
25. News Scan



Runner's Web Weekly Poll:
This week's poll is: "Which city should host the 2012 summer Olympics?"

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

The previous poll was: "What would be the best way(s) to manage the excessive
demand for entry into many of the major marathons and
triathlons?"
The results at publication time were:
Answers Votes Percent
1. Time stamped on-line entry 29 22%
2. Geographical quotas 20 15%
3. Performance standards 57 44%
4. Lottery 24 18%
Total Votes: 130

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: DerrickPeterson.com.
"Welcome to my site! This is my official place on the web, as well as a source
of up-to-date information on Derrick Peterson, so
visit it often!
Just a little introduction; I am a middle-distance runner, my specialty being
the 800m, but I hope to make a move to the 1500m
someday. I have returned from Athens, after fulfilling a life-long dream of
competing for the USA at the Olympic Games."
Check out Derrick's site at:
http://www.derrickpeterson.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: "23 Days In July: Inside Lance Armstrong's Record-Breaking
Tour De France Victory"
John Wilcockson, Graham Watson
A riveting day-by-day account of the 2004 Tour de France and Lance Armstrong's
unprecedented sixth victory-by the man "widely
considered to be the best cycling writer in the U.S." (USA Today)
Taking place over twenty-three days in July and across more than 2,100 miles of
smooth blacktop, rough cobblestones, and punishing
mountain terrain, the Tour de France is the most grueling sports event in the
world. And in 2004, five-time champion Lance Armstrong
set out to achieve what no other cyclist in the 100-year history of the race had
ever done: win a sixth Tour de France.
Armstrong had four serious challengers who wanted nothing more than to deny the
man the French call Le Boss from achieving his goal.
The major threat among them was the only other former Tour de France champion in
this year's race, Germany's Jan Ullrich-The Kaiser.
But there were also Armstrong's former teammate the ill-fated Tyler Hamilton,
the talented young Italian Ivan Basso, and the Basque
with movie-star looks Iban Mayo.
When the race was over, Lance Armstrong once again wore the yellow jersey of
victory.
23 Days in July is much more than a day-by-day recap of each stage in this
historic Tour. Renowned cycling writer John Wilcockson
serves up engaging pieces of race history with vivid descriptions of
locales-from the Alps to the Pyrenees to Paris-as he describes
the mental as well as physical battle between Armstrong, Ullrich, Hamilton,
Basso, and Mayo. Woven into the narrative are the
compelling personal stories of Armstrong and his major competitors and an
insider's look at their pre-Tour strategy and training
regimens, all lending new insight into the human side of the Tour de France. And
the book places Armstrong's extraordinary
achievement in an historic perspective through interviews with the legendary
Belgian cyclist Eddy Merckx, the man who came closest
to winning six Tours before Armstrong; the Tour de France race director
Jean-Marie Leblanc; and Armstrong's personal coach Chris
Carmichael.
23 Days in July unforgettably captures the personal passion, rich history,
diverse geography, and nationalistic fervor of the
world's most demanding, rigorous, and dramatic athletic event.
Buy the Book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0306814013/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.PAULA: My Story So Far by Paula Radcliffe with David Walsh:
REVIEWED BY BRYAN APPLEYARD
At the highest level, running is mostly about injury and disease. The human body
is not designed to cover 26.2 miles in 2:23:10 —
Paula Radcliffe’s winning time at last Sunday’s New York Marathon — still less
in 2:15:25, her own world record.
The only way it can be made to do this is through a diet, exercise and medical
regime that pushes it to the edge of collapse,
stresses the immune system and is so finely balanced that it can topple over at
any moment. And that is exactly what happened to
Radcliffe at the Athens Olympics. The body of our brightest medal prospect
simply stopped. When she also failed to complete the
10,000m, we all said she was finished. Then, in New York, she bounced back.
But this book ends with the disaster of Athens and with a brief ecstatic moment
of recovery soon afterwards when, intending to take
a gentle 30-minute run, she stretches it to an hour. “I can’t imagine living,”
she writes, “and not running.”
The remark hints at the elemental quality of the sport. What could be more
natural, more uncontrived? True enough, until modernity,
with its mania for measurement, competition and extreme spectacle, arrives to
wake us from that dream. Then simplicity falls away to
be replaced by doctors, surgeons, physiotherapists, chiropractors, masseurs,
sports psychologists, coaches and agents.
In the early pages it all seems so simple. Radcliffe emerges from a bracingly
virtuous and very northern background. Sport was in
the family as, apparently, were respectability, discipline and hard work. She is
encouraged by her parents to pursue her running and
also her piano lessons and her studies. In two out of three she succeeded — she
got a first in modern languages at Loughborough and
became the greatest distance runner of her time. She was hopeless at piano.
More...from the Times at:
http://www.timesonline.co.uk/article/0,,2102-1352255,00.html
Buy the book from Amazon at:
http://www.amazon.co.uk/exec/obidos/ASIN/074325242X/runnersweb-21


2. How exercise protects the heart :
Although it is widely known that regular exercise makes for a healthy heart,
scientists believe they have shown why this might be.
It encourages new blood vessels to grow to supply muscle fibres and ultimately
switches the muscles into aerobic metabolism.
Unlike anaerobic metabolism that uses sugar for energy, aerobic metabolism
breaks down fat for energy.
The Duke University team spoke at an American Heart Association meeting.
New blood vessels
The researchers studied what happened in mice when they exercised on a running
wheel.
Exercise training stimulated the production of a protein called vascular
endothelial growth factor (VEGF).
VEGF encourages the growth of new blood vessels or angiogenesis.
The number of capillaries supplying the exercising muscles increased and some of
the muscle fibres that had been working
anaerobically changed to work aerobically.
Muscle in mammals is generally made up of two fibre types - slow-twitch fibres
that need oxygen to work (aerobic) and fast-twitch
fibres that can work without oxygen (anaerobic) by breaking down sugar.
More...from the BBC at:
http://news.bbc.co.uk/1/hi/health/3992413.stm


3. Birth Control Pill Might Save Knees:
Oral contraceptives appear to protect female athletes' joints.
The pill might help women prevent knee damage as well as pregnancy.
Canadian researcher Paul Martineau of McGill University in Montreal, Quebec and
colleagues found evidence for the protective effect
in female athletes.
"Women are four to eight times more likely to sustain a serious knee injury than
men," says Martineau.
Research suggests that this is due to the effects of female hormones on ligament
composition. "Based on these studies, we decided to
look at the effect of oral contraception on knee ligaments," says Martineau.
Less laxity
Martineau and colleagues looked at knee stability in 78 female athletes, 42
taking the pill and 36 not. Using an instrument called
an arthrometer, they measured knee displacement or laxity of knee joints.
More...from Betterhumans at:
http://www.betterhumans.com/News/news.aspx?articleID=2004-11-15-2


4. The Shape of Your Life:
So, you think you've got it all figured out. We used to think that, too. But
there's always a day of reckoning. It isn't just about
getting winded on a long ride or your pants not fitting like they used to. It's
about waking up and realizing you're ready for a
whole new fitness paradigm. A strategy for the long haul—your key to all-access
adventure.
Five Steps to Build the Shape of Your Life
You Need a New Strategy {Listen Up.}
(Part One)
This month, build your ENDURANCE base through heart-rate training:
Fit to Last {Month One}
Barriers and Breakthroughs
Cook It Up A Notch
Start It Up
(Part Two)
Weight lifting done right—functional training to improve STRENGTH
Muscle That Matters {Month Two}
Strength Exercises
Creatine Comes Clean
(Part Three)
Becoming a mindful, well-rounded athlete through improved FLEXIBILITY
The Big Bend {Month Three}
LungPower
Strike a Pose
Home Stretch
The Zone Offense
Core Strength Cable Test
(Part Four)
Developing SPEED AND POWER to tap your full physical potential
From Zero to 60 {Month Four}
Power Play
Hot-Wire Your Speed
Upward Bound: Plyometrics Regimen
Plug Yourself In
Functional Exercises
(Part Five)
Getting sport-specific and embracing sustainability with BALANCE AND AGILITY
Finishing School
Balance and Agility
The Recyclable SYL Plan
The Agile File
The Guidance Council
Be Your Own Boss
The Body Shop
Balance and Agility Exercises
The Zone Offense
More...from Outside Magazine at:
http://outside.away.com/outside/bodywork/200205/200205shape_of_your_life.html


5. Exercise Cuts Death Risk Later in Life:
People in their 50s and 60s who get regular exercise are about 35 percent less
likely to die within eight years than inactive people
in the same age group, says a University of Michigan Health System study.
The benefit was even greater among active people with high heart risk. They were
45 percent less likely to die within eight years
than sedentary people with high heart risk.
The reduction in death risk wasn't limited to those who did vigorous exercise.
The reduction was also found among people who did
moderate activities such as walking, gardening, or dancing a few times a week.
The researchers studied data from 9,611 older adults. The findings appear in the
November issue of Medicine and Science in Sports
and Exercise.
More...from ABC News at:
http://abcnews.go.com/Health/Healthology/story?id=248815


6. Altitude Training:
Training at altitude can have numerous effects on an endurance athlete’s
physiological system. Recently a few Mulstisportmadness
athletes were in Santa Fe, NM (elevation 7500 ft) for a 1 week training camp.
Also present at a few of the workouts were pro
triathlete Mary Uhl and her boyfriend Mike Schneider, long term locals of Santa
Fe who are experienced at training and racing at
high altitudes. Physiologically there are immediate and long term responses to
training at higher elevations. These responses occur
primarily due to the decreased partial pressure of oxygen in the air.
Physiological Responses:
The immediate response to exposure to altitude is an increased respiratory rate
at rest and sub maximal exercise along with an
increased blood flow at rest. Because of the lower partial pressure of oxygen
special chemoreceptors stimulate and increase
inspiration which can even lead to hyperventilation. This was immediately
noticed by those of us from sea level on those first few
steps out the door. The first 10 minutes of a workout were often the hardest
just trying to get the oxygen filled blood to all the
moving parts. Other immediate responses to altitude training include a higher
sub maximal heart rate and cardiac output by
approximately 50% above that at sea level.(1) Essentially the body is working
harder at lower efforts. Also, fluid loss and
dehydration occur much more rapidly at higher altitudes mostly because of the
cool dry mountain climates.
More...from MultiSportMadness at:
http://www.multisportmadness.com/Articles/Altitude%20Training/index.html


7. Timing Chips Get Smaller, Can Be Tossed Away:
The last 24 hours have produced lots of major stories about RFID technology that
will be used to track prescription drug and other
shipments. The same RFIDs could make their way into road-race timing, embedded
in the ink that's on your race number. After the
race, you can keep the number?or discard it.
As revealed earlier this year, the simple low-priced radio markers are being
used by sports-event company CodeNZ on the identifying
bibs worn by athletes. They can be read as the athletes cross a radio beam
between two poles that can be up to 10 meters apart,
Hilder says. Large groups of runners crossing together have been individually
counted successfully. The readings feed into CodeNZ's
software which records the performance of categories of athletes; for example,
the first three over-50-year-olds to cross the line
in a marathon.
More...from Computer World at:
http://www.computerworld.com.au/index.php/id;1402651;fp;16;fpid;0


8. Why Bad Habits Persist:
Automatic behaviors undermine good intentions.
Bad habits beat good intentions because learning new habits requires memory
control while past behavior becomes automatic.
US psychologists including Cindy Lustig of the University of Michigan in Ann
Arbor have shown that fulfilling good intentions is
undermined by previously learned habits, which remain strong in more automatic,
unconscious forms of memory.
"People usually think of memories as fading as time goes by. In addition,
learning new information often interferes with the
retrieval of older memories," the researchers write. "At the same time, old
habits are infamous for their ability to return. Both
the retroactive interference caused by new learning and the spontaneous recovery
of old information after a delay have been observed
at least since the classic experiments of Pavlov, but how they occur remains a
mystery."
More...from Better Humans at:
http://www.betterhumans.com/News/news.aspx?articleID=2004-11-16-3


9. Active at any age:
New exercise guidelines emphasize the long-lasting benefits of resistance
training from childhood through later years.
Weight training has gained attention in recent years as a way to prevent bone
loss in postmenopausal women. Now experts say that
this type of exercise is crucial for everyone — the young, the elderly and
everyone in between.
In issuing updated, broad exercise guidelines for children and adults, the
American College of Sports Medicine emphasized not just
the benefits of cardiovascular exercise but the advantages of often-overlooked
resistance training as well. Resistance training
doesn't always mean weight workouts — it also refers to using one's own body
weight in exercises such as push-ups.
Children, especially those who are pre-pubescent, should do impact activities
such as jumping, combined with moderate resistance
training at least three days a week for 10 to 20 minutes, the guidelines
suggest. However, kids shouldn't adopt a "no pain, no gain"
policy — the organization suggests not lifting more than 60% of the maximum
amount one can lift.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-osteoporosis15nov15,1,54203\
75.story?coll=la-health-fitness-news


10. From Runner's World:
* Coach's Corner
Phone a running buddy, teammate, or coach: When a long day (whether at work or
home) leaves you feeling too drained for your planned
workout, call one of your running pals, and ask him or her to reinforce your
intentions. Chances are, a few minutes of phone time
with an understanding friend will re-energize you. -Jeff Galloway

* Injury Prevention
Deep-water running combined with regular running allows you to push your fitness
to new levels--minus the injury risk. Add a pool
workout to your regular schedule as a weekly speed or tempo session. But you
need to work harder in the water than on land. The
water's natural hydrostatic pressure allows your heart to pump blood more
easily, which lowers your heart rate by 5 to 10 beats per
minute. In other words, if your running heart rate is usually 150, keep it above
140 or so beats per minute in the water.

* Performance Nutrition
Combining carbohydrate with protein may help you recover faster after tough
workouts. After long or intense workouts, eat within an
hour, combining carbohydrate and protein in a 3-grams-to-1 ratio. For example,
try a tuna sandwich on whole-grain bread along with a
peach. A protein-rich energy bar and a cup of regular sports drink also works.
Then eat another carbohydrate-and-protein combination
2 hours later.

* Editor's Advice
"Train with runners who are significantly faster than you are. Try running with
a faster runner or group once a week, then twice a
week. You'll see results the next time you race."
-Don Kinsella, RW photo editor

*Words That Inspire
"If you can fill the unforgiving minute with sixty seconds' worth of distance
run--yours is the Earth and everything that's in it,
and--which is more--you'll be a Man, my son!" -Rudyard Kipling, English
short-story writer, novelist, and poet


11. Sifting Through Low-Carb Craze:
Experts caution that lack of standards makes it hard to measure carbohydrates.
Everywhere you go these days, it seems like you run into something or someone
extolling the virtues of low-carbohydrate diets.
But an article in the November issue of Mayo Clinic Women's HealthSource says
such diets are not necessarily healthier.
For example, there's no standard definition for the term "low carb" or for
related terms such as "carb wise" and "carb fit." These
are marketing terms designed to sell products, the article noted, adding that
low carb doesn't mean low fat or low calorie.
You need to carefully examine food product labels. Total carbohydrates listed on
labels are calculated by subtracting the grams of
protein, fat, water and ash (the nonburnable portion of the food, such as
minerals) from the total weight of the food.
Net carbohydrates are total carbs minus fiber, glycerin and sugar alcohols. Net
carbs are used as a way to promote that a food has a
lower carb count. The idea is that fiber, glycerin and sugar alcohols -- which
are all forms of carbohydrates -- don't raise blood
sugar and therefore shouldn't be included when counting carbohydrate amounts in
foods.
More...from HealthScout at:
http://www.healthscout.com/news/1/522182/main.html


12. Even Couch Potatoes Were Born to Run, Scientists Say:
The evolution of a physique for long-distance running is what made humans look
the way we do now - whether winning a marathon,
nursing a strained Achilles' tendon or sitting on an ample gluteus maximus in
front of the TV.
The apparently crucial role of running in human evolution, overlooked for the
most part in previous research, is being proposed
today in an article in the journal Nature by two American scientists.
While walking upright first set early human ancestors apart from their ape
cousins, the scientists write, it may have been the
ability to run long distances with springy step over the African savanna that
influenced the transition to today's human body form.
Endurance running, unique to humans among primates and uncommon in all mammals
other than dogs, horses and hyenas, apparently
evolved at least two million years ago and probably enabled human ancestors to
hunt and scavenge for food over large distances. And
that, in turn, probably proved decisive in their pursuit of high-protein food
for development of larger brains.
The scientists, Dr. Dennis M. Bramble of the University of Utah and Dr. Daniel
E. Lieberman of Harvard, reported that their analysis
of the fossil record showed striking anatomical evidence for the capability of
prolonged running in the Homo genus as early as two
million years ago.
More...from the NY Times at:
http://www.nytimes.com/2004/11/17/health/17cnd-run.html?hp&ex=1100754000&en=bbfc\
417ff4406754&ei=5094&partner=homepage
[Long URL]
More...from Better Humans at:
http://www.betterhumans.com/News/news.aspx?articleID=2004-11-17-3


13. The Biomechanist Went Over the Mountain:
The best way up a hill is steeper than the best way down.
By Adam Summers ~ Illustration by Tom Moore
I turned forty recently. Of all the gifts I received, the most surprising and
rewarding birthday present came from my wife: a
three-day hike in the Sierra Nevada. My declaration of midlife vigor included a
scamper up to 11,000 feet—a chance to go over a
literal mountain rather than the metaphorical hill. But the thin air made me
take plenty of time to rest on trailside rocks, which
inevitably led the biomechanist in me to reflect on the mechanics of hill
climbing.
It seemed that the steeper sections of the trail quickly exhausted my reserves,
but that the less steep sections did not get me up
the hill fast enough to make satisfactory progress. As it turns out, I’m not the
first to have noticed this: studies of human
locomotion—not to mention numberless hikers before me—have come to the same
conclusion.
Some of the first serious investigations of human walking were done in the late
1930s by Rodolfo Margaria, an Italian physiologist,
who measured its metabolic costs at various inclines. His data showed that the
optimum grade was, unsurprisingly, downhill. At an
incline of about minus ten degrees, roughly the same angle as the
wheelchair-access ramp at many curbs, people use the least amount
of oxygen to walk a given distance with their natural gait.
More...from Natural History Magazine at:
http://www.naturalhistorymag.com/1104/1104_biomechanics.html


14. Bob Kennedy ob=n Challenges:
Nike athlete Bob Kennedy has been called one of the greatest American middle
distance runners of all times. He's broken three
national records—two of which he still holds—and continues to dominate national
cross country titles.
But the past several years haven't been easy. Not only did Bob experience a car
accident that halted his training for a while; he
spent all of 2002 on the sidelines due to a thyroid condition that required
serious adjustment before he could rally into a strong
2003 and 2004 race season. In this extended conversation, NIKErunning.com caught
up with Bob to see what he had to say about keeping
a positive attitude and setting new challenges:
NIKErunning.com: You set three American records, and you're still holding the
records in the 3000m and 5000m. Do you have an idea
why no one has broken those?
BOB: I don't have an explanation. I'm proud of my American records, but I also
know they will be broken some day—and look forward to
that. That's what records are for; they set bars for other people to go after. I
think that for whatever reason, the records I set
were so much faster than the old records that it's going to take people a little
longer to get there. Maybe it's next year, maybe
it's 10 years from now, I have no idea. But they will get there, and it will be
a good day because it will mean that American
distance running is getting better.
NIKErunning.com: Do you have any expectations or goals to break those records
again yourself in the future?
BOB: No, I think my focus on track is done. That doesn't mean I'll never run
track again, but to break those records it would have
to be my sole focus, and that's probably done for me at 34 years of age.
More...from Nike.com at:
http://www.nike.com/nikerunning/usa/home.jhtml?loc1=tools_training&loc2=runners_\
library&loc3=90&promoID=em
[Long URL]


15. To Lose Weight, Watch What You Sleep:
The less shuteye, the greater the risk of being obese.
Watch for sleeping to become the next big weight-loss trend: The less people
sleep, the greater their risk of being obese.
A study by US researchers from Columbia University in New York City, New York
has shown a clear link between the risk of being obese
and hours of nightly sleep.
"The results are somewhat counterintuitive, since people who sleep less are
naturally burning more calories," says lead researcher
James Gangwisch. "But we think it has more to do with what happens to your body
when you deprive it of sleep as opposed to the
amount of physical activity that you get."
More...from Better Humans at:
http://www.betterhumans.com/News/news.aspx?articleID=2004-11-17-2


16. Functional Strength Training for Triathletes:
Source: Eric Schmitz
Historically most people, including triathletes, think of strength training as
bodybuilding. Unfortunately this thinking keeps many
triathletes from participating in a properly designed strength and conditioning
program. For most endurance athletes the benefits of
strength training are outweighed by the fear of gaining too much bulk, loss of
flexibility and diminished "feel" of their sport. In
recent years much has been learned about the specific strength and conditioning
exercises that best suit triathletes.
Current thinking shows that functional strength training leads to better
muscular balance and joint stability, which will lead to
fewer injuries and increased performance. Strength training that is "functional"
mimics the movement patterns that are used in
swimming, cycling and running. By incorporating various exercises utilizing
minimal equipment you will assure yourself of that extra
edge next season. Now is the time of year to get organized with your off-season
training. Use the tips below to get started today
More...from TriFuel at:
http://www.trifuel.com/triathlon/strength_training/000577.php


17. Joe Henderson's Running Commentary - Always A Marine:
My first column in Marathon & Beyond spoke of Paul Reese. "The grandest old man
of the roads," I called him. He was 87, the oldest
person to run across the United States (at 73), the only one to cross all 50
states (finishing at 80), the author of four books on
these subjects.
He was also the oldest e-mail pal I had. And he was the master of the gentle
jibe that I never found insulting. An example: his
calling me a "bow-legged Iowa pig farmer."
Paul responded to the column as I would have expected: "Cutest old man, most
handsome old man, most dashing old man -- all these,
while appropriate and applicable, are quite a few notches below 'grandest'."
This would be my last personal note from Paul. I'm glad he saw that tribute,
because he was grand and because he wouldn't see
another column in that magazine.
He told in that same letter about facing surgery for a defective aortic valve.
"I'm attempting to hold out until January," he said
of that operation. "I want to emerge from the surgery and recovery and to get
back to healthy living (Krispy Kreme donuts, In/Out
hamburgers, pizza and all such!)."
Paul's condition couldn't wait until the new year. His surgery was moved to this
October.
"The good news is that I'm still here to tell about it," he wrote the next week
in a group letter to friends. Complications
followed.
He wrote again to us friends in late October, with a good-bye of sorts. "One
thing you learn as you sift through life is that the
most precious gift of all is love, and I'm blessed to have a generous share of
that. Of course, it could be argued that I am such a
splendid person, what other choice is there but to love me!"
This was Paul's way of leaving us laughing before and after the tears. Those
would arrive within three weeks, when news of his
passing reached me by way of a Sacramento Bee obituary.
The article was short on detail. It mentioned only that Paul had died "last
week" and that the cause wasn't reported.
I know what it was: a broken heart in both senses of the word. The unsuccessful
surgery left him unable to get around on foot as he
always had, and doubting that he ever would again
More...from Joe Henderson at:
http://www.joehenderson.com/archive/472.html


18. Coaches Article: I.T. Band Syndrome and Triathletes:
At some point during the triathlon season, many of us have experienced some
annoying antereolateral (front and side) knee pain. For
some, this is a temporary discomfort, a warning to slow down or back off. Some
athletes manage to train and race through the
symptoms but may eventually end up dealing with chronic on and off symptoms,
while others may develop severe pain and inflammation
leading to a season ending injury. What is the iliotibial band and why can it
cause so much discomfort to triathletes? This article
will address the function of the ITB as well as the signs and symptoms of ITB
syndrome and how it relates specifically to triathlon.
Anatomy: The iliotibial tract is a band of thickened connective tissue or
fascia. It originates at the iliac crest (lateral pelvis)
and extends down the outside of the leg and inserts to the fibular head on the
side of the knee. At the hip this band of tissue
provides the insertion for the tensor fascia latae and glute medius muscles. For
this reason, some ITBS sufferers may experience
lateral hip pain along with or instead of lateral knee pain.
The function of the ITB is to provide stability to the lateral knee, or control
knee motion. In other words, its job is to control
knee movement and stabilize while other body parts such as the hip and/or ankle
are moving. A good example of this is single leg
stance phase during running. At this time, 1 leg is on the ground supporting the
entire body weight. The ITB is working hard to
control the forward motion of running and absorb close to 3 x the amount of
force as during walking.
More...from MultiSportMadness at:
http://www.multisportmadness.com/Articles/ITBand/index.html


19. Disrupted sleep causes worker 'burnout':
Worker ‘burnout’ is triggered by a drastic re-setting of sleep patterns, rather
than high levels of stress per se, according to a
study of patients in Sweden. A new treatment based partly on these findings is
among the first to show clear success, researchers
say.
Burnout is not recognised in the classic manuals of mental health disorders. But
the main symptoms are taken to be long-term,
excessive fatigue and cognitive impairment.
“It usually affects people who are very committed to work. One day they wake up
and they just can’t get out of bed. Then they take a
few weeks’ sick leave, but they don’t improve,” says Torbjörn Åkerstedt at the
Karolinska Institute in Sweden, who led the new work.
While stress is clearly involved, the precise causes of the symptoms have been
unclear. A high level of the stress hormone cortisol
has been blamed, for instance. But based on his team’s recent work, Åkerstedt
says: “We think that people can function quite well on
high levels of stress - it’s only when their sleep is disrupted that you get
burnout.”
More... from the New Scientist at:
http://www.newscientist.com/news/news.jsp?id=ns99996672


20. The case for cross-training, Part 5: Form training:
Most runners believe that, for better or worse, the stride you're "born with" is
the stride you're stuck with. Not so.
It is more difficult to improve your running form than, say, your golf swing,
because the former is learned at an earlier age and
repeated with much greater frequency.
But with a little knowledge and some discipline, a variety of small but crucial
adjustments are feasible.
It's worth the effort, because making even small improvements in your stride can
increase your efficiency (the energy cost of
running at any given pace) and reduce your risk of injuries.
The foundation for most improvements in running form is cross-training for core
strength and dynamic flexibility. For more
information about how to improve your running form through these methods, check
out my new book, Runner's World Guide to
Cross-Training (Rodale, 2004).
These methods alone are not sufficient, however. In order to effect specific
technique improvements, and make them stick, you also
need to take the same approach golfers take to improve their stroke: conscious
control.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=11348&sidebar=13&category=running


21. 10 Steps to Improving Your Triathlon Swim:
by Kevin Koskella
www.triswimcoach.com
As technical as the sport of swimming can be, it is tough to narrow down the
answer to the often-asked question, “what should I
concentrate on?” So, I came up with a “top ten” list of steps to improving your
swim for a triathlon. These aren’t necessarily in
any order, but should go a long way in helping you achieve your goals, whether
you are a beginner or trying to go pro.
1. Hand Entry. Slice your hand into the water right about at your goggle line,
and drive it forward. Many swimmers attempt to get as
much “air time” as possible by reaching the hand out before entering into the
water, but it is actually more efficient to go through
the water with your hand as you rotate from one side to the other.
2. Head Position. Keep looking straight down when swimming freestyle. It’s
important to keep your head down with only a small part
of the back of your head out of the water. Also, as you rotate through the
water, try not to move your head with the rest of your
body rotation.
3. Pull. In freestyle, your hands should pull all the way back past your hips.
The last part of the stroke before recovery (arms
coming out of the water) should be an acceleration behind you, and not up out of
the water.
4. Kick. Try minimizing your kick as you train for swimming. Most people will
kick extra hard to make up for lack of balance in the
water. Minimizing your kick will allow you to improve your balance, as well as
conserve energy.
5. Training Intensity. The best way to measure your training intensity is to
count your heart rate immediately after each swim. You
can estimate your heart rate by counting your pulse rate for six seconds
immediately after each swim. Add a zero to this count, and
you will have your approximate exercise heart rate per minute.
6. Master’s Swimming. Move to a slower lane to work on stroke improvement. If
you belong to a masters team, don’t feel that you
always need to keep up with your lanemates at every workout. Masters teams
typically have many people with many different swimming
goals. It’s important to do your own thing! Remember that technique comes before
all else and if this means swallowing a little
pride to make improvements, just think of how much faster you will be for this
in the long run.
7. Habit: Keep your arm from crossing over.
One of the most common bad habits I see in swimmers is the arm crossing over to
the opposite side on the pull. Breathing on your
left side results in your right arm crossing over, breathing on your left side
results in your right arm crossing. Often times this
happens when one goes to breath, but sometimes it's caused just from
over-rotating. To avoid this, make sure your head isn't moving
with the rest of your body, and try to pull more in a straight line (still
bending the elbow) and ending the pull on the same side
you started (i.e. right hand slices into the water, pulls back and hand ends up
near right hip).
8. Keep the Feel. If swimming is your toughest sport, it is important to "keep
the feel" for the water, and get in the water at
least every other day (no, showers and baths don't count!) This way, your body
maintains its kinesthetic awareness of being balanced
in water.
9. Work Those Lungs. Mix in some hypoxic training sets into your workouts. For
example, do a set of 4x100's breathing every 3-5-7-9
strokes by 25, with 15 seconds rest in between each 100. Your lungs will thank
you for it towards the end of the swim part of your
race!
10. Work Your Weakness. In the sport of triathlon, most coaches agree that you
should spend the most time working on your weakest of
the three sports. For many of you this will be swimming! Within swimming, the
same concept applies. Spend the most time working on
the weakest part of your stroke. If balancing on your side is an issue, do some
kicking drills on your side. If moving your head is
a problem, focus on head position most of the time.
Whatever it is, you will gain the most by spending your pool time improving on
that weakness.
About the Author
Kevin coaches masters and triathlete swimmers in San Diego, CA. He operates the
website www.TriSwimCoach.com, a resource for
beginning through intermediate level triathletes looking for help with swimming.
The site features a free email newsletter offering
tips and articles on triathlon swimming. Kevin has also written an electronic
book titled “The Complete Guide to Triathlon Swimming”
which is sold on
his website in downloadable form.


22. Nearly 800,000 Bowflex machines recalled:
Dozens report injuries from mechanical problems.
The makers of the popular Bowflex fitness machine are recalling nearly 800,000
units after dozens of people reported injuries from
mechanical problems, the government announced Tuesday.
This marks the second large recall of Bowflex equipment this year. In January,
the machine's manufacturer issued a voluntary recall
of about 420,000 units after reports of similar mechanical problems.
The latest recall affects 680,000 Bowflex Power Pro systems and 102,000 Bowflex
Ultimate Fitness Machines, manufactured by The
Nautilus Group, of Vancouver, Washington.
The Consumer Product Safety Commission says the machine's seat can unexpectedly
break on the Ultimate model and Power Pro with "Lat
Tower." There were 46 reports of such incidents and two of those were serious
injuries requiring stitches to the head.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/11/16/bowflex.recall.ap/index.html


23. Recovery for the Long Haul:
You've crossed the finish line. You're exhilarated. You're exhausted. You're
done. Even so, what you do now is just as important as
what you did over the past several months.
“Runners are often so revved up after a marathon that they forget to take steps
to ensure proper recovery,” says Cheryl Kruse Shwe,
the founder and head coach for Run 4 Life in San Francisco.
In addition to creating the training programs for The Nike 26.2, Cheryl has
trained thousands of runners, cyclists, swimmers and
triathletes—of all ages and abilities. And she's also completed 15 marathons of
her own. So check out her comprehensive post-race
guidelines:
IMMEDIATELY AFTER CROSSING THE LINE…
Keep Moving.
Avoid all temptation to sit down! You want to flush out all of the fatigue in
your muscles and avoid possible cramping. If you
traveled to the race, get some on-foot tourism in before you spend hours sitting
in the car, train or plane. And try to avoid that
stiff “marathon shuffle”: By walking as normally as possible, you'll help pump
blood and other products to the muscles—which will
enable the recovery process and cut down on your soreness the next few days.
More...from Nike.com at:
http://www.nike.com/nikerunning/usa/home.jhtml?loc1=tools_training&loc2=runners_\
library&loc3=91&promoID=em
[Long URL]


24. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* How to Avoid Running Out of Blood Sugar
During a long bicycle race, the leading rider falls and lies shaking in a
seizure. He has "bonked", or passed out from low blood
sugar. Your brain gets almost all its fuel from sugar in your bloodstream. When
your blood sugar level drops, your brain cannot get
enough fuel to function properly and you feel tired and confused and can pass
out. There is only enough sugar in your bloodstream
to last three minutes. To keep your blood sugar level from dropping, your liver
has to constantly release sugar from its cells into
your bloodstream, but there is only enough
sugar in your liver to last 12 hours at rest. During exercise, your muscles
draw sugar from your bloodstream at a rapid rate. Your
liver can run out of its stored sugar and your blood sugar level can drop and
you "bonk". This is common in bicycle races when a
rider does not eat frequently, but is rare in long distance running races.
When you run, your leg muscles are damaged from the constant pounding on the
roads and you must slow down. However, you pedal in
a smooth rotary motion which does not damage your muscles, so you can continue
to use up blood sugar at a rapid rate for a much
longer time. To prevent your blood sugar from dropping too low during exercise
that lasts more than a couple of hours, you need to
take in calories while you exercise. It doesn't matter whether you eat
carbohydrates, fats or protein; your body makes sugar from
any food source.
* Can massage help to prevent muscle soreness from exercise?
For more than 100 years, competitive athletes have taken massages after
training. A vigorous massage two hours after hard exercise
can improve athletic performance. Athletes train by taking a hard workout that
makes their muscles sore and then taking easier
workouts until the soreness disappears. Anything that helps alleviate next-day
soreness allows the athlete to recover faster so he
can do more work and perform at a higher level. A 30-minute massage two hours
after hard exercise reduces muscle damage, shown by
lower blood levels of the enzyme
called CPK which is released from damaged muscle. See report #1825 in the
Fitness section of www.DrMirkin.com :
http://www.drmirkin.com/fitness/1825.html


25. News Scan:
* Tips for Healthy Holiday Eating - On The Road
American Automobile Association (AAA) projects that 37.2 million Americans will
travel 50 miles or more over the Thanksgiving
holiday. Just over 80 percent of those travelers will go by car. If you are
traveling, rather than having friends and family at
your home, set realistic expectations and know that eating on the road will be
different than what you eat at home. The key to
success is planning.
Pack your own trip snacks, or take a few minutes now to review the online
nutritional fact sheets for well-known fast food
establishments you know will be available on the road. If you're packing snacks
for the trip, choose portable, healthy options -
baked chips or pretzels, baby carrots, celery sticks, or radishes that are
already cleaned and ready to eat, and fresh fruit.
Bananas are always a perfect travel food, and if you're riding and not driving,
apples and pears are good choices. To add a little
fat and protein to your diet (which will help you stay full longer), think about
including almonds, another favorite nut, or a small
jar of peanut butter. You might also want to take an insulated cooler to hold
fat-free yogurt, low-fat cheese sticks, and
sugar-free gelatin snack cups. It's a good idea to double or triple pack your
snacks in several plastic grocery sacks and include
some moist towelettes. Then, for the trash from your snacks you'll have a spare
sack.
Drinks? Consider stopping every two hours to stretch your legs, move around a
bit, and re-hydrate. Ideal beverages are water,
sugar-free flavored 'juice' type drinks, and caffeine-free soda, coffee, or tea.
With a bit of planning, you can make it to, and from, your destination, without
sabotaging your healthy eating habits. Happy
Thanksgiving!
AAA statistics from Orlando, Fla.--(Business Wire)--Nov. 16, 2004.
Jill Turner is the director of operations of Cooper Concepts, Inc., a division
of The Cooper Aerobics Center. We started following
Jill's journey to wellness in May 2003 when she disclosed that she is an average
40-year-old woman striving to become more healthy
and fit.


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

November 20, 2004:

British and Irish Veterans Cross Country International -Croydon, UK
http://www.bvaf.org.uk/fix/xcint2004-details.htm

Television NBC - Ironman World Championship
4:00-6:00 p.m.

November 21, 2004:

Herald-Sun Olympic Dream 10K - Melbourne, AUS
http://www.kinscrest.com.au

Miami Man Triathlon - FL
http://www.multirace.com/miamiman

Runner's Classic - Orlando, FL
http://www.pem-usa.com/runclassic.htm

Tokyo International Women's Marathon - Japan
http://www.asahi.com/tokyo-marathon/tokyo_e

November 22, 2004:

NCAA X-C Championships - Terre Haute, IN
http://www.indstate.edu/athletics/cross/championship/2004ncaa.html
NCAA Site
http://www.ncaasports.com/crosscountry

November 23, 2004:

Int'l Chiba Ekiden Road Relay - Chiba, JPN
http://www.chiba-ekiden.jp/race.html

November 25, 2004:

Atlanta Half-Marathon and Marathon - Atlanta, GA
http://www.atlantatrackclub.org

Turkey Trot - Chicago, IL
http://www.caprievents.com


For more complete race listings check out our Upcoming Races, and Calendars.
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.


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.

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Runner's Web
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http://www.runnersweb.com/running.html