Runner's and Triathlete's Web Digest - January 7, 2005

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New This Week:

We are starting a new feature on the website - A Question and Answer with Owen
Anderson from Running Research News.
Send in your training related questions for Owen to answer to
mailto:webmaster@...?subject=Owen_Anderson

The winner of our January Pegasus Quiz was Bill Cook of Brampton, ON who
identified the photo as Kenny Moore, 4th at the 1972 Munich
Olympic Games. He wins a copy of Pegasus' Training Log software.

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Runner's and Triathlete's Web Content Partners:

* Sports Nutrition 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
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Associate with the University of California, San Diego. Her
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lose it. How to use your own body weight to help you
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* Running Research News
Running Research News is a monthly newsletter which keeps sports-active people
up-to-date on the latest information about training,
sports nutrition, and sports medicine. RRN publishes practical, timely new
material which improves workouts, prevents injuries, and
heightens overall fitness. Check our latest column from Running Research News
(Science of Sport: What Buses Teach Sprinters,
Middle-Distance Runners, And Long-Distance Competitors About Training) at:
http://www.runnersweb.com/running/RRN_index.html

* Peak Performance Online
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plc. Peak Performance is not available in the shops - only our subscribers are
able to access the valuable information we publish
Check out our latest article from Peak Performance Online (Fat burning zone -
Why athletes, fitness enthusiasts and slimmers should
steer clear of the fat burning zone ) at:
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* Peak Running Performance
Peak Running Performance Is The Number 1 Technical Running Newsletter In
America! Their column will resume next week. Check out
their past articles at:
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* WatsonLifeSport
Lance Watson is "Just The Winningest Coach in Triathlon". He has been coaching
triathlon and distance running since 1987. Over the
years, Lance has coached some of the most successful athletes in the sport of
triathlon and duathlon,
His latest article (Multisport: Train Your Brain - The Power Of Staying Positive
) is available at:
http://www.runnersweb.com/running/news/rw_news_20050107_LW_TrainBrain.html


This Weeks Personal Postings/Releases:
We have NO personal postings this week.


This Week's Digest Article Index:

1. Science of Sport: What Buses Teach Sprinters, Middle-Distance Runners, And
Long-Distance Competitors About Training
2. Fat burning zone - Why athletes, fitness enthusiasts and slimmers should
steer clear of the fat burning zone
3. Multisport: Train Your Brain - The Power Of Staying Positive
4. Tackling holiday weight woes
Small gains can be big problem all year.
5. Are South Beach and Atkins Diets Right for Athletes?
6. Fibromyalgia: New Insights Into a Misunderstood Ailment
7. Winter still a good time for outdoor exercise
8. 'No pain, no gain' and other myths
9. Exercises For Ectomorphs
10. From Runner's World
11. Monthly training for self-coached triathletes
12. Too much of a good thing?
There are risks in drinking too much fluid during exercise.
13. Want to lose weight? Stick with your diet
Two studies make it harder to choose a winning plan.
14. The science of keeping players in the game
15. Female Brain More Vulnerable to Eating Disorders
Words associated with negative body image trigger threat center for women,
reasoning center for men.
16. Some Cases of Sudden Cardiac Death May Start in Brain
17. Why Breakfast Rules
Skipping breakfast can lead to everything from weight gain to cardiovascular
disease. Find out how the first meal of the day will
not only give you more energy, but also keep your mind sharper to boot.
18. Magazine: Seattle fittest, Houston fattest
Men's Fitness ratings based on fast food, parks, other factors.
19. The Mathematics of Race Fueling
20. What you do between work intervals can be as important as the work itself
21. Healing with water: the work of "water cure" pioneer Dr. Batmanghelidj
22. Training with Others
23. Hitting "The Wall"
If You Understand the Scientific Reasons Behind “The Wall,” You Should Be Able
to Avoid It.
24. To supplement or not to supplement
25 News Scan
A collection of news items.


Runner's Web Weekly Poll:
This week's poll is: "Should the Ironman triathlon be added to the 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 sport will be your prime focus for 2005?"
The results at publication time were:
Answers Votes Percent
1. Adventure racing 14 7%
2. Athletics (track & field) 18 9%
3. Ironman triathlon 30 14%
4. Marathon 31 15%
5. Mountain biking 15 7%
6. Olympic distance tri 24 11%
7. Road cycling 20 10%
8. Road racing 37 18%
9. Other 20 10%
Total Votes: 209
You can access the poll from our FrontPage as well as voting on and/or checking
the results of previous polls.

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Five Star Site of the Week: Tara Ross, Pro Triathlete
Tara Ross, from Barrie, Ontario and a recent graduate of Wilfred Laurier
University, is becoming a recognized name among
professional triathletes around the world. Since her 3rd place finish at the
2002 ITU World Triathlon Championships (20-24 Age
Group), Tara was named to the 2002 All (North) American list, and was awarded
the Triathlon Canada Age Grouper of the year award.
Starting the 2003 season as an unknown in the professional triathlon world, Tara
has proven she can compete with the best in the
world by moving up the world ranking to as high as 142nd (Sept. '03) on the
international scene. In addition, excellent performances
closer to home have earned Tara the reputation of being one of the top female
triathletes in Canada.
More...from Tara's website at:
http://www.taraross.ca


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: Jeff Galloway Marathon Training Software.
Jeff Galloway has helped hundreds of thousands of runners with his best-selling
books and training camps. This software program will
create a training schedule for you, based on Jeff's fun, low mileage, and low
stress approach to marathon training. Galloway Bundle
includes PC Coach logbook software plus Marathon / Half-marathon plan
* Plan was created by former Olympian Jeff Galloway, author of "Galloway's Book
on Running" and "Marathon".
* This plan interviews you about your running experience, your race distance
(marathon or half-marathon) and your goals. Based on
your answers, it sets up a workout schedule that takes you through the various
training phases to prepare you for your race.
* The Jeff Galloway Marathon software includes the PC Coach Elite software
logbook plus the Marathon plan. The software provides an
advanced logbook complete with training calendar, workout logging, and long term
graphs of your training data.
* This plan can be used by first time marathoners wanting to finish a marathon,
or advanced runners wishing to train for a specific
marathon goal time. Each workout specifies the perfect distance, time, and
effort level to achieve your goal.
* If you are using a Polar S-series heart rate monitor (such as the Polar
S720i, S610i, S520, or S410), you can download your data
directly into the Galloway Marathon software. Software is compatible with
Windows XP, 98 and 2000.
Buy the software from Amazon at:
http://www.amazon.com/exec/obidos/tg/detail/-/B0000WVV42/qid=1105041823/sr=8-1/r\
ef=sr_8_xs_ap_i1_xgl200/103-0734750-5745411?v=glance
&s=sporting-goods&n=507846/ref=ase_runnersweb/
[Multiline URL]


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. Science of Sport: What Buses Teach Sprinters, Middle-Distance Runners, And
Long-Distance Competitors About Training
On a day when you happen to step inadvertently in front of a bus, your continued
existence suddenly hinges on whether your muscles
contain enough high-energy phosphates. True, your visual system plays a role in
your survival, too: After all, you do need to see
the bus bearing down on you with all of its thunderous mightiness. But it is the
job of your muscles to get you out of harm's way -
to jump clear of the bus, and to jump free in just a small whisker of time. Such
sudden leapfrogging is the province of the
phosphates which are floating around in your muscular protoplasm.
You see, your muscles need energy to clear the bus bumper, and they can't wait
for your heart to get revved up, for a cascade of
oxygen-rich blood to hurry through your arteries, and for the incoming oxygen to
assist with the breakdown carbohydrate or fat in
order to release the energy required for your fancy jitney jumping. Depending on
this rather laborious process would leave you dead;
that looming double-decker has no time for the niceties of aerobic metabolism.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050107_RRN_Buses.html


2. Fat burning zone - Why athletes, fitness enthusiasts and slimmers should
steer clear of the fat burning zone:
Gary O'Donovan explains why high-intensity exercise is the best bet for training
and weight loss The concept of the fat burning zone
is highly attractive to the exercise enthusiasts of today, many of whom are more
interested in weight loss than the pursuit of
fitness. Training zone charts adorn the walls of fitness centres up and down the
country, and body-conscious exercisers religiously
adhere to the recommended limits for exercising heart rates.
However, while moderate-intensity exercise may be appropriate for beginners,
athletes and serious fitness enthusiasts should avoid
the fat burning zone like the plague, except on light days or recovery runs -
unless they want to see a decline in energy
expenditure and fitness.
What is the fat burning zone?
Although the origin of the fat burning zone (FBZ) concept is unknown, the
fitness industry probably seized on the following key
facts:
1. low- to moderate-intensity exercise is fuelled predominantly by fat;
2. an optimum fat burning rate has been identified (Figure 1) at 65% of maximal
oxygen consumption (VO2 max) - the body's ability to
take on board and use oxygen during exhaustive exercise.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050107_PPO_FBZ.html


3. Multisport: Train Your Brain - The Power Of Staying Positive:
By Lance Watson
Having a life passion is a gift. While triathletes may possess a wide range of
natural ability, most share a passion for the
interconnected nature of health, well-being and personal excellence. Generally
speaking, athletes who are training toward goals are
by nature driven and highly motivated individuals.
Triathletes spend many hours putting immense physical energy into training
sessions, preparing to meet their goals. Although much of
the energy output seems physical, a great deal of mental energy goes into each
and every workout and race, whether a triathlete is
conscious of it or not. Passion drives this boundless energy, and fortunately,
passion has no limits; athletes can gain immense
enjoyment and improvement by harnessing and directing this abundance of mental
energy.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050107_LW_TrainBrain.html

4. Tackling holiday weight woes:
Small gains can be big problem all year.
The holiday season may bring gifts and good tidings, but it will also deliver
calorie-laden feasts, leftovers and snacks that add up
to small but significant weight gains that resound well into the new year.
Some people may put on five to seven pounds through the fall and winter, thanks
to a steady diet of large meals, sweets and the
like. Yet the figures are much smaller for most Americans -- just more than a
pound, on average, according to government surveys.
But that small amount of weight gained each year during the holidays does not
come off over time, according to a study conducted the
National Institute of Child Health and Human Development (NICHD) and the
National Institute of Diabetes and Digestive and Kidney
Diseases (NIDDK).
"The good news is it's not as bad as we thought," said Dr. Jack Yanovski, the
study's principal investigator and head of NICHD's
Unit on Growth and Obesity. "The bad news is that it's hard to take off that
weight the rest of the year."
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/12/29/holiday.weight/index.html


5. Are South Beach and Atkins Diets Right for Athletes?
The Atkins Diet and the South Beach High Protein diets continue to gather
followers with the promise of holding the key to easy
weight loss. But if you are an athlete, you might want to question this latest
diet craze. Especially when you consider that much of
the weight lost on these diets is a direct result of fewer total calories, and
the water loss that occurs with muscle glycogen
depletion. If you are an athlete, you may realize that glycogen depletion is one
of the reasons athletes 'bonk' or 'hit the wall' in
endurance competition.
Glycogen is the stored energy in muscle, and it helps muscles retain water. This
combination is critical for high intensity athletic
performance. Depleting these energy stores is hardly something that will improve
athletic performance.
More...from About at:
http://sportsmedicine.about.com/cs/nutrition/a/aa030601a.htm


6. Fibromyalgia: New Insights Into a Misunderstood Ailment:
Fibromyalgia was once dismissed by many traditional medical practitioners as a
phantom illness.
But that view is changing rapidly. Not only is fibromyalgia accepted as a
diagnosable illness, it is also a syndrome that
researchers are finding more complicated as new information emerges.
As recently as a year ago, many physicians still associated some of
fibromyalgia's symptoms with emotional problems, but that's no
longer the case.
A simple description of fibromyalgia is that it is a chronic syndrome
characterized by widespread muscle pain and fatigue.
For still unknown reasons, people with fibromyalgia have increased sensitivity
to pain that occurs in areas called their "tender
points." Common ones are the front of the knees, the elbows, the hip joints, the
neck and spine. People may also experience sleep
disturbances, morning stiffness, irritable bowel syndrome, anxiety and other
symptoms.
According to the American College of Rheumatology, fibromyalgia affects 3
million to 6 million Americans, 80 percent to 90 percent
of whom are women. The condition is most often diagnosed during middle age, but
at least one of its symptoms appears earlier in
life.
But is there a psychological tie-in strong enough to differentiate fibromyalgia
from other similar diseases and conditions?
Apparently not.
"Fibromyalgia patients are such a diverse group of patients, they cannot all be
the same," said Dr. Thorsten Giesecke, a University
of Michigan research fellow.
More...from Yahoo at:
http://story.news.yahoo.com/news?tmpl=story&cid=97&e=1&u=/hsn/20050101/hl_hsn/fi\
bromyalgianewinsightsintoamisunderstoodailment
[Long URL]


7. Winter still a good time for outdoor exercise:
There really isn't any reason you can't keep exercising outdoors, even now.
You can walk. You can run. You can ride your bicycle. You can fight those pounds
that appear after holiday feasting. All you need to
do is dress for the weather and keep a few precautions in mind.
"Actually, heat causes more stress than cold does," said Dan Debehnke, 44, a
professor of emergency medicine at the Medical College
of Wisconsin. He runs triathlons, which requires cycling and running all the
time and in all seasons.
There are two main problems related to winter exercise, he said. One is the
increased time required to get warm, and the other is
exposure to the cold.
Stretch and warm up
In the first case, cold muscles are more prone to injury, Debehnke said.
"Especially as you get older, it's important to stretch and
warm up." That's particularly important during cold weather, he said.
Michele Kobriger, 40, of Racine, likes stretching and loves yoga. So she
stretches inside before she runs and then inside after. A
friend of hers never does and has had no problems, Kobriger said.
Kobriger has. About 20 miles into the Chicago marathon, which she ran for the
first time this year after only starting as a runner
last year, she sprained her foot.
More...from the Journal Times at:
http://www.journaltimes.com/articles/2005/01/01/health/iq_3261112.txt


8. 'No pain, no gain' and other myths:
IT was once thought that vibrating belts could jiggle away fat and that physical
exertion was unsafe for all pregnant women, seniors
and people with heart disease.
These fitness myths and others have been debunked over the years, but various
other misconceptions about exercise abound. Here, the
fiction and the facts:
Myth: Sit-ups shrink love handles.
Truth: Abdominal exercises can tighten the muscles in your midsection but,
because they burn so few calories, won't shrink its
overall size. For that, you need to lose fat all over the body.
"Spot reduction" is impossible, says Gerald Endress, fitness manager at the Duke
University Diet and Fitness Center in Durham, N.C.,
which caters to overweight people trying to slim down. "You have no choice about
where you're going to take off the fat."
To burn off the fat — and show off those newly tightened abdominal muscles —
you'll need to eat less and exercise more.
Myth: No pain, no gain.
Truth: You'll have to work hard to go from flab to fab or to train for a
triathlon, but exercise doesn't have to be heart-pounding
to help your heart or reduce the risk of diabetes, stroke and some cancers, says
Dr. I-Min Lee, an associate professor of medicine
at Harvard Medical School in Boston who studies the health effects of exercise.
"Even something moderate such as walking briskly can bring substantial benefit,"
she says.
That's why the surgeon general recommends that Americans strive for at least
half an hour of moderate-intensity exercise such as
brisk walking, swimming, biking or gardening on most days of the week.
And just as exercise doesn't have to be painful to perform, it should never
leave you in pain afterward either.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-myths3jan03,1,760159.story?coll=la-\
headlines-health


9. Exercises For Ectomorphs:
Before I get into the meat of this article, let me first review the three
different body types.
Ectomorph - Skinny, small wrists. Think of Kramer from Seinfeld.
Mesomorph - Not skinny, not heavy, perfect. Think of Arnold Schwarzenegger.
Endomorph - heavy, thick wrists. Think of George from Seinfeld.
I'm an Ectomorph. For years I followed the advice of muscle magazines and made
little progress. Somebody has to say it, so let it be
me. Muscle magazines are written primarily for Endomorphs and Mesomorphs. They
prescribe tons of isolation work which will lean out
the typical Endomorph and make the Mesomorph look even better. Ectomorphs don't
need to isolate muscles that are not existant and
they rarely need to lean out. The Ectomorph needs functional exercises which
recruit multiple muscle groups.
More...from Deep Fitness at:
http://www.deepfitness.com/05/ectomorph/


10. From Runner's World:

* Coach's Corner
Mix it Up: "Varying the pace of your runs is another key to ducking the doldrums
and improving your fitness level. Instead of
cruising at the same speed every day, alternate between slower and faster runs.
This may mean shifting between 10 versus 8 minutes
per mile, or between 8-minute pace and weekly speed workouts. It's the contrast
that's important."
- Runner's World magazine

* Injury Prevention
If you frequently run on roads with an obvious camber, run out and back on the
same side of the road. If you don't do this, you'll
always be putting stress on only on leg or one hip. Likewise, when running on a
track, switch directions.

* Performance Nutrition
Sweet potatoes and yams: Sweet potatoes are bursting with beta-carotene. A 1-cup
serving contains almost 300 percent of the RDA for
vitamin A (which beta- carotene converts to in the body). Yams have
significantly less beta-carotene than sweet potatoes, but if you
leave the skin on, they'll give you a healthy helping of fiber.

* Words That Inspire
* "To me, running means freedom, but you need the discipline to gain the
freedom. Find nice places, find people to run with. Use
your runs as 'devotions,' a time to be thankful for life's beauty." -Doris
Heritage, five-time world cross-country champion; set six
world records and 17 American records; won 14 AAU national titles; two-time
Olympian

Editor's Advice
"When running in cold weather, apply lip balm under your eyes, as well as your
lips. Not only does the balm have sunscreen SPF 15
(read the label to make sure), but it won't rub off easily while running."
-Courtney Matthews, RW marketing services director

* Training Talk
"Eating and drinking relieve the three main factors that cause fatigue:
dehydration, or loss of fluids; lowered blood glucose; and
depleted muscle glycogen. If you play hard, you can minimize the
energy-depleting effects of your workout by refueling with a
variety of cutting-edge products on the market." -From Eat Smart Play Hard by
Liz Applegate



11. Monthly training for self-coached triathletes:
By Patrick McCrann
Performance Training Systems
1/3/2005
This is the first in a monthly series of articles designed to give multisport
athletes access to real workouts they can use in their
own training as they work to achieve their personal fitness goals.
Each installment will cover a particular phase of the triathlete's annual plan
as they progress throughout the year to their key
event.
These workouts are not in any specific order and are not intended to take the
place of a structured training program! Athletes
should adapt the workouts according to their level of experience and goal race.
Below you will find a one-week sample of workouts. For additional Preparation
phase weekly workouts, visit the Performance Training
Systems site.
Your feedback and comments on the suggested workouts are welcome in the PTS
forum.
Preparation Phase
You have completed your minimum two-week transition period after your last race.
I instruct my athletes to take a minimum of four
weeks away from triathlon-related exercise, but there is always someone who
tries to be sneaky and get some work in.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=11417&sidebar=26&category=triathlon


12. Too much of a good thing?
There are risks in drinking too much fluid during exercise.
Bob Irving downed so much water in the Half Ironman competition he made himself
sick. During the last phase of the race, he vomited
and had to walk most of the 13.1-mile run because his leg muscles cramped up.
Irving had read about the dangers of overdrinking but figured it was all a myth.
Now, after his bad experience in 1998, he avoids
drinking excessively during long workouts.
Three decades ago, the top warning sounded by race officials was dehydration.
Athletes were told to constantly hydrate after several
studies found a link between dehydration and a rise in body temperature, which
can lead to heat stroke.
But now researchers are taking a second look at the risks of drinking too much
fluid during exercise.
Hyponatremia, or water intoxication, was thrust into the spotlight after the
back-to-back deaths of two female runners in 2002,
including one who ran in the Boston Marathon. In both cases, the women drank
excessive amounts of fluids.
Hyponatremia happens when the body's sodium level falls below normal. People
lose salt through their sweat, and overdrinking dilutes
the sodium in the bloodstream, causing the brain to swell and push against the
skull.
More...from CNN at:
http://www.cnn.com/2005/HEALTH/diet.fitness/01/04/water.intoxication.ap/index.ht\
ml


13. Want to lose weight? Stick with your diet:
Two studies make it harder to choose a winning plan.
The best path to dieting success may not be the diet you choose. It's whether
you can stick to your plan, according to a study that
examines four popular diet options.
While most diet studies examine specific diet plans, Dr. Michael Dansinger of
Boston's Tufts-New England Medical Center and
colleagues compared the advice given in four popular options: Weight Watchers,
which stresses reduced calories; Atkins, which
focuses on reduced carb intake; the Zone diet, which stresses glycemic loads and
nutritional balance; and the low-fat vegetarian
plan devised by Dr. Dean Ornish.
Those who stayed on any of the diets for one year lost more weight, reduced
their body mass index and generally improved their
cholesterol levels more than the overall group. But the researchers found no
major advantage to any one diet, according to results
released Tuesday by the Journal of the American Medical Association.
More...from MSNBC at:
http://msnbc.msn.com/id/6782049/


14. The science of keeping players in the game:
A nagging injury can sap motivation, sometimes permanently, derailing the
workout programs of even the most hard-core fitness buffs.
But orthopedic surgeons, biomechanicists, exercise physiologists and physical
therapists at Duke University are here to help.
The Michael W. Krzyzewski Human Performance Research Laboratory, launched in
1997 and named after the Duke men's basketball coach,
is a sports medicine facility devoted almost exclusively to injury prevention.
Many of the strategies developed there — particularly
in weight lifting, soccer, tennis and baseball — have been adopted by
professional and national teams around the world.
Among the lab's recent projects: creating a warm-up routine specifically for
female basketball players.
Injury prevention is a top focus of orthopedic sports medicine research, says
Robin M. Queen, coordinator of sports biomechanics at
the so-called K Lab.
"Whatever the problem — whether it's foot fractures or knee injuries — we always
see if we can come at it from a prevention
standpoint," she says. "Our goal is to keep people playing."
The researchers' discoveries ultimately could help everyone engaged in
athletics. A case in point: The warm-up routines recently
devised for the women's basketball team can be used by athletes of all ages who
play court and field sports, helping them be more
agile, quicker and faster.
The sudden stops, starts and pivoting movements that are an integral part of
basketball make players prone to ankle sprains, hip
injuries and tears in the knee's anterior cruciate ligament (ACL) (an injury
that is particularly common in women). Athletes know
it's important to warm up muscles before doing strenuous exercise, says Mike
Huff, coordinator of sports performance at the lab, but
stretching alone is not enough to prepare bodies for the rigors of a workout or
practice.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-lab3jan03,1,3877256.story?c\
oll=la-health-fitness-news


15. Female Brain More Vulnerable to Eating Disorders:
From Better Humans.
Words associated with negative body image trigger threat center for women,
reasoning center for men.
Differences in the processing of information could make women more vulnerable to
eating disorders than men, possibly helping to
explain why about 10 times more women than men develop anorexia and bulimia.
Japanese researchers from Japan's Hiroshima University have provided insight
into the neurobiology of eating disorders by exposing
13 women and 13 men to a series of tests while examining their brain using
magnetic resonance imaging.
During the tests, subjects were asked to read two sets of words. One contained
unpleasant words describing body image and the other
contained neutral words. Participants were asked to score the words in terms of
their pleasantness.
For women, unpleasant words caused activity in the amygdala, part of the brain
thought to be activated when people feel threatened.
For men, the amygdala had little activity while the medial prefrontal cortex,
linked with rationalizing, was active.
"The lack of activation in the amygdala among men suggests they may not process
unpleasant words concerning body image as fearful
information, whereas women seem to do so," the researchers say. "Our results
suggest men processed the words more cognitively than
emotionally."
The research is reported in the British Journal of Psychiatry (read abstract).
http://bjp.rcpsych.org/cgi/content/abstract/186/1/48


16. Some Cases of Sudden Cardiac Death May Start in Brain:
Disrupted signals from the brain to the heart may be responsible for sudden
cardiac death caused by emotional stress, says a
University College London study.
It found that some people have problems with a system that coordinates signals
sent from the brain stem to different parts of the
heart to control heart rhythm. These people may have a greater risk of
potentially fatal heart rhythms when they're doing stressful
mental tasks or during emotional events.
The researchers monitored the brain activity of people with heart disease while
they performed stressful mental tasks.
Stress-induced changes in heart electrical currents were accompanied by uneven
activity within the brain stem, the study found.
"Some people are at risk of sudden cardiac death from stress, mainly people who
already have heart disease. In these cases, the
combination of heart and brain irregularities means heart failure could occur
during a stressful or emotional event like a family
gathering or even a boisterous New Year party," researcher Dr. Peter Taggart, of
the university's Centre for Cardiology, said in a
prepared statement.
"Efforts to prevent the development of potentially dangerous heart rhythms in
response to stress have focused on drugs which act
directly on the heart, but results have so far been rather disappointing. Our
research focuses on what is happening upstream, in the
brain, when stress causes these heart rhythm problems. The results so far are
very encouraging," Taggart said.
"It may soon be possible to identify which people are particularly at risk and
even to treat a heart problem with a drug that works
on the brain," he added.
The findings appear in the January issue of Brain.
The Heart Rhythm Society has more about sudden cardiac death at:
http://www.hrspatients.org/patients/heart_disorders/cardiac_arrest/default.asp


17. Why Breakfast Rules:
Skipping breakfast can lead to everything from weight gain to cardiovascular
disease. Find out how the first meal of the day will
not only give you more energy, but also keep your mind sharper to boot.
By Lisa Dorfman, M.S., R.D.
You've heard it so many times it's become cliché: Breakfast is the most
important meal of the day. Still skipping it? Here's why you
shouldn't: Your brain runs on glucose, the energy source that allows you to
perform everything from simple mental tasks like
answering e-mail to physical challenges like tackling a five-mile run or getting
through your favorite yoga class. When you start
the day off without this critical energy source you're effectively starting at a
deficit, causing your body to work extra hard to
convert stored carbohydrates or protein to energy, and compromising its ability
to burn fat. The result is a listless mind, sluggish
body and, most likely, a compromised mood.
Studies show that skipping breakfast may also lead to weight gain, and as a
result, greater risk for heart disease and stroke.
Depriving yourself in the morning (consider your body has been bereft of energy
for 10 hours or more) can lead to overeating later
in the day, and over time can slow your metabolic rate, putting you at greater
risk for a steady weight creep as you age.
In essence, breakfast can mean the difference between being your ideal weight or
overweight, being alert or feeling flighty and
forgetful, fighting infection or succumbing to infections like colds and flu
viruses.
More...from Her Sports at:
http://hersports.com/eNewsletter/newsLtr15/news15Article1.html


18. Magazine: Seattle fittest, Houston fattest:
Men's Fitness ratings based on fast food, parks, other factors.
Must be something in the coffee.
Seattle has been named the fittest city in the United States in the February
issue of Men's Fitness magazine, leaping past the buff
competition from Honolulu, Colorado Springs, San Francisco and Denver.
Exercising faithfully and shunning fast food boosted Seattle to the top from No.
6 last year, Men's Fitness Editor in Chief Neal
Boulton said.
"Eighty-five percent of Seattle residents get some exercise every month, and
that's a really significant thing," Boulton said. The
city's jittery love affair with espresso might fuel some of that activity, he
noted: "There's not only a lot of it, it's pretty darn
strong."
In its nonscientific Seventh Annual Fattest and Fittest Cities Report, the
magazine compares 50 cities by weighing 14 factors,
including fast food restaurants per capita, TV watching, air quality, and parks.
In Seattle, for example, sporting goods stores and
gyms outnumber fast food joints -- a key statistic.
More...from CNN at:
http://www.cnn.com/2005/HEALTH/diet.fitness/01/05/fittest.city.ap/index.html


19. The Mathematics of Race Fueling:
In the 1995 Hawaiian Ironman Paula Newby-Fraser skipped a few pit stops and ran
out of gas on the bell lap. She sat down on Alii
Drive, literally within sight of the finish line. Talk to her boyfriend/coach
Paul Huddle and there’s an edge in his voice which
suggests that although he’s long ago emotionally processed and shelved this race
he still, just a little bit, kicks himself over it.
During the last eight miles of the run Newby concentrated and was focused but
was still getting caught by Karen Smyers. She took a
calculated risk that passing up a few aid stations would buy her some precious
seconds. She thought she could get to the finish on
desire.
Desire and a quarter will buy you a cup of coffee, though, when you’ve got no
gas in the tank.
Mathematics is not psychology or history. There is no room for interpretation.
It is an exact science, and when you’ve got no feed
in the stable you can’t ride your horse to town. There is a brutal reality to
the fueling considerations you must make during a
long-distance race. You’ve got to know how much to take in, where to take it in,
what to take and in which form it should be taken.
You need to figure out a plan in advance for getting fuel into yourself. You’ll
know how to make that plan after reading everything
below.
Hawaiian Ironman competitors are the lab rats for all long-distance athletes in
all disciplines. They boldly go where no athlete has
gone before—except those who’ve raced the same race on the same course in prior
years. Hawaii differs from other races in that
things often don’t go as planned. Elsewhere, you figure out your fueling plan in
advance and you’re usually able to execute it. The
problem with Hawaii is it’s so damn hot and humid. Your stomach doesn't
cooperate. Then your plan is shot to heck.
More...from Slow Twitch at:
http://www.slowtwitch.com/mainheadings/coachcorn/racefuel.html


20. What you do between work intervals can be as important as the work itself:
You're doing some tough intervals in the pool, on your bike, or at the track,
and after each one you're gasping for oxygen and
hoping that the pain in your muscles will subside soon. You've read that it's
best to exercise lightly during your recovery
intervals, but your body and mind are telling you to just grip the pool edge,
stand down from your bike, or lean over and clutch
your knees while your lungs heave to and fro. Does it really make a difference
what you do between work intervals?
Research carried out recently in France answers that question with a resounding
yes. The new study suggests that if you're carrying
out short, very intense work intervals, you're far better off exercising lightly
during your recovery intervals, compared to just
resting.
In the just-published research, 10 fit (VO2max = 56), healthy male cyclists
exercised at an 'all-out' intensity during six-second
work intervals, with five-minute recoveries. Although such recoveries might seem
unusually long to you, they are of a duration which
is often recommended during intense training sessions. The principle behind such
elongated recoveries is that they permit
higher-quality work during subsequent work intervals.
After the initial six-second work interval and five-minute recovery, the
cyclists completed a second six-second work interval with
greater pedal resistance, recovered again, carried out a third six-second
interval with even higher resistance, recovered, and
continued in this manner until they reached 'peak anaerobic power' - the highest
power they could possibly exert during the
six-second exertions.
More...from Crucible Fitness at:
http://www.cruciblefitness.com/library/research-papers/running/0098.htm


21. Healing with water: the work of "water cure" pioneer Dr. Batmanghelidj:
Those of you who are familiar with the work of the late Dr B. may own his book
called "The Water Cure," or "Water for health, for
Healing, for Life: You're Not Sick, You're Thirsty." He's also the author of
"Your Body's Many Cries for Water." Essentially, Dr. B
is the foremost authority on the relationship between the consumption of water
and states of health or disease in the human body.
As he explains in great detail in his many books, most common diseases (for
which there are a variety of names such as asthma,
arthritis, hypertension and so on) are really just names given to patterns of
symptoms created by the body's drought management
system. When the human body begins to get dehydrated, it initiates a drought
management system that seeks to conserve water. The
symptoms characterized by this drought management effort are given disease names
by conventional medicine and then treated with
toxic prescription drugs.
More...from NewsTarget at:
http://www.newstarget.com/003200.html


22. Training with Others:
By Coach Mark
My Personal Experience
In the late eighties/early nineties I attended Otago University in Dunedin. At
the time I was pretty keen on running and the Hill
City Club in Dunedin had a bunch of young guys running for it - some of who were
all fairly talented to say the least. A couple had
represented New Zealand at junior level, all were provincial representatives and
a few went on to represent New Zealand at senior
level. What a fantastic opportunity to improve my running - train hard with the
top guys and I'd become a legend!
Well, to cut a long story short, it didn't quite work out like that. Training
with these guys was, for me, like racing. I would be
hanging on the back of the bunch, nearly sucking my fillings out with each
breath, and my legs would be aching while these guys were
laughing and being idiots while running around the Ross Creek tracks at six
minute mile pace! It definitely wasn't the right kind of
training for me. My long aerobic runs nearly destroyed me, and on top of this I
was left with barely enough energy to do my quality
training.
One of the guys owned a heart rate monitor so I borrowed it and started toying
around with it. At the time I was studying Physical
Education so decided to put a few theories into practice. My long easy runs
became solo affairs at a heart rate I could hold a
sustained conversation at.
More...from Endurance Coach at:
http://www.endurancecoach.com/Training_with_Others.htm


23. Hitting "The Wall":
If You Understand the Scientific Reasons Behind “The Wall,” You Should Be Able
to Avoid It.
"It felt like an elephant had jumped out of a tree onto my shoulders and was
making me carry it the rest of the way in.”—Dick
Beardsley, speaking of hitting "The Wall" at the second marathon of his career,
the 1977 City of Lakes Marathon.
“I wasn’t wanting to talk much. And when I’m not talking, you know I’m
hurting.”—Don Frichtl, a runner who encountered "The Wall"
somewhere after mile 21 of the 2002 Chicago Marathon.
“At around mile 23, I was beginning to feel like the anchor was out.”—George
Ringler, speaking of his 1991 Lake County Marathon.
“The Wall.” It evades easy definition, but to borrow from Supreme Court Justice
Potter Stewart’s famous definition of obscenity, you
know it when you see it—or rather, hit it. It usually happens around mile 20,
give or take a couple of miles. Your pace slows,
sometimes considerably. Some runners say that it feels as though their legs had
been filled with lead quail shot, like the stomach
of Mark Twain’s unfortunate jumping frog of Calaveras County. Others can’t feel
their feet at all. Thought processes become a little
fuzzy. (“Mile 22, again? I thought I just passed mile 22!”) Muscle coordination
goes out the window, and self-doubt casts a deep
shadow over the soul.
The bad news is that more than half of all nonelite marathon runners report
having hit The Wall at least once. The good news is that
more than 40 percent of all nonelite marathon runners have never hit The Wall.
In other words, while it certainly doesn’t hurt to be
prepared for the possibility of hitting The Wall, doing so is far from
inevitable.
Energy Dynamics 101
“Hitting The Wall is basically about running out of energy,” says Dave Martin,
Ph.D., Emeritus Regent’s Professor of Health Sciences
at Georgia State University in Atlanta—chemical energy, that is, stored in the
form of adenosine triphosphate (ATP) and obtained
from the breakdown, or metabolism, of energy-containing fuel. The runner’s
primary fuel sources are carbohydrates (in the form of
blood glucose and glycogen, a polymer of glucose stored in the muscles and
liver) and fats (free fatty acids in the bloodstream and
muscle triglycerides, molecules containing three fatty acids).
More...from Marathon & Beyond at:
http://www.marathonandbeyond.com/choices/latta.htm


24. To supplement or not to supplement:
Almost every nutritional survey conducted in recent times confirm that the
majority of North America's population do not receive all
of the nutrients essential to maintaining optimal health and fitness. For
starters, here are some startling revelations of a recent
consumer nutrition survey:
82% of young children and 70% of adult women do not get enough iron in their
diet.
51% of the population (and up to 73% of adult women) do not get enough B 6 in
their diet.
42% of the population (and up to 62% of adult women) do not get enough calcium
and magnesium in their diet.
33% of the population do not get enough vitamin A in their diet.
25% of the population do not get enough vitamin C in their diet.
To emphasize the seriousness of these deficiencies, iron is essential in the
resistance to disease, especially in young children.
Lack of calcium is a major cause of osteoporosis or brittle bones in the elderly
and of particular significance to older women.
Iron, calcium, folic acid and vitamin B6 are the nutrients needed in the
greatest amounts for successful pregnancies. Yet these
nutrients are most often absent in the diets of young women.
Adequate amounts of zinc and vitamins A, E and C are important anti-oxidation
agents and as such help in the prevention of cancer,
yet these essential nutrients are severely lacking in the diets of about 33% of
North Americans. The findings of this survey are
overwhelming. It is clear that most North Americans do not follow an adequate
diet. And is it any wonder? Ask any North American to
name the four basic food groups and see just how many of them could. Ask how
many servings that they and the other members of their
family should be getting in order to meet the minimum daily requirement in
maintaining good health and you will be stunned. Compound
this lack of nutritional knowledge with the mis-information we are constantly
bombarded with on television promoting foods of low
nutritional content and we can begin to get a sense for the root cause of North
America's malnutrition.
More...from GreatCycling.com at:
http://www.greatcycling.com/articles/7.htm


25. News Scan:
* Hired muscle?
"In the next few decades, futurists say, athletes and soldiers will call on
artificial muscles to lift heavier loads and run
faster," reports Electronic Engineering Times.
It adds that in March university researchers will meet in San Diego for an
unusual arm-wrestling match between a human being and an
artificial arm made from electro-active polymers. Many of the scientists are
working on artificial muscles of their own and some
hope such muscles will take their place inside human bodies, where they could
enable extraordinary athleticism.
From the Globe and Mail's "Social Studies" column, December 31, 2004

* Fitness for Every Body: Jump in resting heart rate sign of overtraining
Question: I read somewhere that your heart rate can indicate that you are
overtraining or might be about to get sick. How can you
tell this from your heart rate? A.B., Vancouver
Answer: Studies have shown that a five-or-more-beat increase in an individual's
normal resting heart rate is one of the first
indicators of overtraining or illness. So it's a wise idea for exercisers to
regularly monitor and track their resting heart rate.
To determine your true resting heart rate, before you get up in the morning,
measure your heart rate for one minute. Be sure to wait
a few minutes after the alarm has gone off, so your heart will recover from
being startled. Do this three days in a row and take the
average of all three. This is your resting heart rate. Now that you have a base
value, you can monitor your resting heart rate on a
regular basis and be alerted to back off on your training intensity or volume if
your resting heart rate is greater than five beats
per minute compared to your normal level.

* Protein May Protect Against Lung Disease Damage
(HealthDayNews) -- A protein believed to cause lung problems may actually help
protect the lungs against damage caused by asthma and
other chronic respiratory diseases, says a University of Texas Medical School at
Houston study.
In research with mice bred to mimic human chronic lung disease, the scientists
found that knocking out the A1 adenosine receptor
resulted in higher levels of inflammation, mucus and tissue damage in the lungs
of the mice. The mice who lacked this protein also
died sooner.
"Some believe this receptor protein plays a detrimental role and if you block
it, you could improve asthma. This study shows that if
you remove this protein from a diseased lung, you'll make lung inflammation and
damage worse," study senior author Michael R.
Blackburn, an associate professor of biochemistry and molecular biology, said in
a prepared statement.
"It will be important to examine the interplay of adenosine receptor signaling
in other model systems as well in the lungs of people
suffering chronic lung disease to determine how these pathways might be
manipulated to treat the progression of asthma and COPD
[chronic obstructive pulmonary disease]," Blackburn said.
The study appears in the Jan. 4 issue of the Journal of Clinical Investigation.
More information
The U.S. National Heart, Lung, and Blood Institute has more about asthma at:
http://www.nhlbi.nih.gov/health/dci/Diseases/Asthma/Asthma_WhatIs.html

* Organic ketchup protects against cancer
Organic varieties of tomato ketchup contain three times as much of a
cancer-fighting chemical called lycopene as non-organic brands.
In the US, tomato ketchup comes in purple and green varieties as well as the
traditional red. Betty Ishida and Mary Chapman at the
Agricultural Research Service in Albany, California, US, wondered if the
colouring might be indicative of low levels of lycopene,
the pigment that makes tomatoes red.
The chemical has been shown to help protect against breast, pancreatic, prostate
and intestinal cancer, especially when eaten with
fatty foods. There is also evidence that lycopene can reduce the risk of heart
attacks (New Scientist print edition, 23 December
2000).
The researchers tested lycopene levels and antioxidant activity in 13 ketchup
brands: six popular ones, three organic, two store
brands and two from fast-food chains. Purple and green ketchups had a similar
lycopene content to their plain red counterparts.
But organic ketchups excelled, with one brand containing 183 micrograms of
lycopene per gram of ketchup, about five times as much
per weight as a tomato. Non-organic brands averaged 100 micrograms per gram,
with one fast-food sample containing just 60 micrograms
per gram.
If you want high lycopene levels, says Ishida, the rule of thumb is to pick the
darkest red ketchup.
Journal reference: Journal of Agricultural and Food Chemistry (DOI:
10.1021/jf0401540)
From: NewScientist.com.

*End of Articles*

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


January 7, 2005:
Dubai Marathon - United Arab Emirates
http://www.dubaimarathon.org

January 8, 2005:
Charlotte Observer Marathon - Charlotte, NC
http://runforpeace.active.com

Paramount 10K - Paramount, CA
http://www.nealand.com/finishline

January 9, 2005:
Disney Marathon - Orlando, FLA
http://dwws.disney.go.com/wideworldofsports/sportingevents/sportingevent/sportin\
geventindex?id=SPORMarathon04SporEvn
[Long URL]

P.F. Chang's Rock "n" Roll Marathon - Scottsdale, AZ
http://www.rnraz.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


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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proper medical treatment? If so, make this cool item part of your
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awesome ways for athletes to wear ID: the SHOE, the WRIST, the ANKLE,
and the NECK.
Get your RoadID at:
http://www.roadid.com/?referrer=50

The TRACK PROFILE Reader 2004, an in-depth review of the 2003 season
by Bob Ramsak, is now available. Selected from hundreds of
reports filed by the Track Profile News Service last year, The TRACK
PROFILE READER provides a unique look back at the
personalities, stories and events that defined track and field in
2003. With in depth profiles of the sport's biggest stars and
comprehensive on-site reports from major competitions, this annual
review takes the reader beyond the results, providing a perfect
companion for casual and
diehard fans alike. Check out the book at:
http://www.booksurge.com/author.php3?accountID=GPUB00341&affiliateID=A000497

The Stretching Handbook:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905
The Stretching Video in a DVD version. With the DVD version you're
able to use the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
Buy the DVD at:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905&e=products/video-dvd\
.htm

Buy all your sporting goods at Fogdog Sports, your anytime, anywhere
sports store.
Click here: http://www.fogdog.com/cgi-bin/affiliate?siteid=40054907

How To Run And Enjoy The Marathon By James Raia:
Price: $7.95
As a practical guide to the 26.2-mile journey, How To Run And Enjoy
The Marathon is a series of 15 self-help and service-oriented
articles about running marathons - the proper shoes to running
etiquette - is written by James Raia, a journalist and veteran
middle-of-the-pack marathon and ultramarathon runner in Sacramento,
Calif.
Buy the book at:
http://hop.clickbank.net/?rhianyth/eltomaja

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