Runner's Web Digest - February 6, 2004

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New This Week:

Our latest column from Carmichael Training Systems is
available: Quick Tips for Winter Running
By Derick Williamson, CTS Coach.

Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Fed up with Spam, try Cloudmark's SpamNet for Outlook and Outlook
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Digest Article Index:

1. Vitamin E may reduce muscle soreness
2. Elitism in Youth Sports Yields Physical Fatness
3. How Do I Know If I'm Dehydrated?
4. Guzzling Beer Helps Rats Stay Cancer-Free
5. Frigid Weather and Sports Can Mix
6. Sports drinks canned
7.  Colorado Takes Strides to Polish Thin and Fit Image
8. Expensive Trainers May Not Be Worth It
9. Bicyclist inspires riders in epilepsy fund-raiser
Mike Nishimoto didn't let a near-fatal mishap stop his involvement in
physical events.
10. New antioxidants 100 times more effective than vitamin E
11. Marathons Start Early
12. Testosterone Drop in Men Can Cause Depression, Study Finds:
13. Getting back in the game
It happens to almost everyone, but professional athletes are much more
willing to push through the pain.
14. The Great Indoors
3 recommended workouts for indoor training this winter.
15. From Runner's World
16. When Not To Train
17. How far will low-carb go? Pizza may be next
18. Mayor says road must be made safer
After a fatal accident, Pam Iorio says enforcing speed limits is not
enough.
"I think you have to look at roadway design."
19. Setting up your tri season, part 5: Fun racing post-season
20.  Stride Right
The best stride drills to follow your daily workout.
21. Intense Exercise Does Not Damage The Heart
22. Building Strength and Speed in the Winter Months
23. Don't be a world champion in January
24. Using vitamin and mineral supplements wisely
25. CDC Says Carbs to Blame for Rising Calorie Intake

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 poll is: "What is the toughest feat to accomplish in
track and
field?"

Cast your vote at:
http://www.runnersweb.com/running.html
Post your views in our Forum at:
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The previous poll was: "Which category of athlete are you?"

The results at publication time were:
Answers Votes  Percent
1.   Elite  11 11%
2.   Fitness  29 29%
3.   Recreational  13 13%
4.   Recreational - competitive  46 46%
5.   Other ?  1 1%
Total Votes: 100

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Five Star Site of the Week:  Alicia Parr, Triathlete
"Hello and welcome to my website. The purpose of this website is to
document
my 2004 athletic season. Every season has its ups and downs. The 2004
season
should be interesting.
Four half iron distance races, 2 international distance races, a
couple of
sprints, and my first attempt at a marathon distance run. And lots of
other
races thrown into the mix as speedwork. Check out my schedule. Looks
daunting, but not dramatically different than my '03 schedule. New
website
features this year are the e-Blah! bbs system that I will be using to
post
race results, race reports, and any articles I may write or provide
quotes.
The other nifty feature; I'll be using is the emAlbum photo browser
script.
All things considered, the website should be much better."
Check out Alicia's site at:
http://www.aliciaparr.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
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Our Photo Slideshow is updated on a random basis. Check it out from
our
FrontPage.

Book of the Week:  Running Within: A Guide to Mastering the Body-Mind-
Spirit
Connection for Ultimate Training and Racing.
by Jerry Lynch, Warren A. Scott
Effective running requires fitness and harmony of the body, mind, and
spirit. Running Within is your guide to developing each of those
areas so
that you can perform better, have more fun, and experience a deeper
connection with running.
For more information and to buy the book:
http://www.amazon.com/exec/obidos/tg/detail/-
/0880118326/ref=ase_runnersweb/102-0182896-9006569?v=glance&s=books
[Long URL]

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

Articles:

1. Vitamin E may reduce muscle soreness:
If a weekend workout has you hobbling around the office Monday, you
might
want to reach for the bottle -- one of vitamin E that is.
Vitamin E may help ease muscle soreness from a rigorous workout,
according
to a 2002 study.
The vitamin acts as an antioxidant to protect cells from free radicals
generated during a workout. The chemical buildup may cause soreness
in the
muscles.
There are two basic types of muscle soreness -- one is acute and
usually
happens during or immediately after exercise. The other is delayed and
occurs about 12 hours after a workout.
Acute soreness may be an expression of simple fatigue, probably the
result
of a buildup of chemical byproducts from exercise. Usually rest will
help
alleviate the initial discomfort.
But for those folks who wait until the weekend to work out
rigorously, they
may experience what's called delayed soreness. It's a normal response
to
overexertion and part of a process that leads to greater strength
once the
muscles recover.
In the study cited previously, vitamin E was shown to help reduce
symptoms
of muscle soreness, inflammation and muscle weakness. Participants
used
doses of 1,000 IU daily, but lower doses of about 200 to 400 IU may
give
exercisers the same benefits.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/01/30/hln.fit.vitamin.e/index.html


2. Elitism in Youth Sports Yields Physical Fatness:
We're fat. In fact, as a country, we've never been fatter. Today, as
we
prepare for the ultimate couch potato experience - the Super Bowl -
it is
sobering to note that almost 65 percent of adults in the United
States are
either overweight or obese. That is sad news. But what is even sadder
is our
children are on pace to be significantly fatter than we are by the
time they
reach adulthood.
The Centers for Disease Control and Prevention reports that the
percentage
of children ages 6 to 11 who are overweight has increased nearly 300
percent
the past 25 years. The numbers are nearly identical for teenagers.
As a result, children today have a shorter life expectancy than their
parents for the first time in 100 years, said William J. Klish,
professor of
pediatrics at the Baylor College of Medicine.
"We are in the middle of an epidemic that may have profound health
effects
for our children," Klish said. "If society doesn't act now to
implement
preventative measures, the increase of obesity will not stop."
The health implications are scary. For example, Type 2 diabetes was
once
considered an adult disease. Now, the incidence of the disease has
increased
dramatically in children and adolescents because more children are
overweight. Klish notes that the percentage of children and
adolescents
found to have Type 2 diabetes at Texas Children's Hospital has
increased to
27 percent in 2002 from less than 1 percent 20 years ago.
More...from the NY Times at:
http://www.nytimes.com/2004/02/01/sports/othersports/01FAT.html


3. How Do I Know If I'm Dehydrated?
You may take water for granted, but your body doesn't. Every cell,
tissue
and organ needs water to function properly. You also need water to
keep your
internal temperature stable and eliminate waste products produced by
your
body.
Indeed, water is as important as oxygen for sustaining life. You could
survive up to six weeks without food, but not more than a few days,
maybe a
week tops, without water. Even when you are inactive, your body loses
more
than a quart of water every day - through urine, perspiration, and
sweat.
And most days you lose 2.5 quarts. You also lose water when you
exhale - up
to one or two glasses a day in the form of vapor. With all that water
going
out, you need to replace what's lost. For most people, that's done
without a
second thought: You get thirsty; you drink. Simple.
"Normally, your body does an amazing job of maintaining proper fluid
balance," says Robert H. Shmerling, M.D., associate professor of
medicine at
Harvard Medical School.
With help from your kidneys, your body holds onto water when your
system is
a bit low and gets rid of it when there's excess. But what happens if
the
balance shifts to the point where your body becomes depleted of
water? In
other words, there's more going out than coming in. That's when
you're at
risk of dehydration, a potentially life-threatening condition if not
treated
promptly.
More...from InteliHealth at:
http://www.intelihealth.com/IH/ihtIH/WSIHW000/7165/29730.html


4. Guzzling Beer Helps Rats Stay Cancer-Free:
NEW YORK (Reuters Health) - Drinking beer or eating certain
components found
in the beverage seems to protect against colon cancer in rats, new
research
shows. Whether this holds true in humans, however, remains to be
determined.
In the new study, Dr. Hajime Nozawa, from Kirin Brewery Co. in
Yokohama,
Japan, and colleagues assessed the ability of beer or its components
to
prevent a type of chemically induced colon cancer in rats. The
results are
reported in the International Journal of Cancer.
Consumption of beer or malt extract for two weeks reduced the amount
of DNA
damage that occurred. Moreover, beer intake for the full five-week
study
period reduced the formation of early lesions that can become colon
cancer.
The ability of beer to inhibit these lesions depended on the type of
malt
with dark-roasted malts being more effective than pilsner malts. In
addition, only freeze-dried beer, not ethanol, had a protective
effect.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?
type=healthNews&storyID=4253393


5. Frigid Weather and Sports Can Mix:
(HealthDayNews) -- Even when the cold winds howl, the freezing rain
pours
down and the snow flies fast and furious, many winter enthusiasts
can't wait
to take to the fields, rinks or slopes.
In fact, winter sports activities are great for body and soul, but
cold
weather can require a little more preparation and attention to detail
for
safe participation.
According to experts at the Curry Health Center at the University of
Montana, where cold weather is a familiar phenomenon, the outdoor
temperature is only one variable winter athletes need to consider.
Others
include the intensity and duration of participation in the sports
activity,
velocity of the wind and an individual's level of conditioning.
The doctors at Curry Health caution that athletes need to take into
account
the combination of temperature and wind, called the wind-chill
factor, when
readying for sports participation. Depending on the speed of the
wind, even
a temperature as high as 30 degrees can be dangerous because during
exercise
heat is lost and the body temperature can drop to dangerous levels.
Frostbite caused by the effects of below-freezing temperatures on
tissues of
the body is another common threat. Its hallmark symptoms are burning,
numbness and white or blue tissue. The areas most sensitive are
fingers,
ears and toes. Protecting these with mittens, hats, wool socks or
other
protective gear can lengthen periods of safe athletic participation.
Beware of wet athletic gear and clothing when the mercury hovers near
or
below the freezing point. Wet garments, especially those that are not
wool,
give little protection from the elements.
Several symptoms are tip-offs that participation in outdoor winter
sports
should be discontinued immediately, including:
- Uncontrollable or excessive shivering
- Loss of sensation, control or ability to move fingers or toes
- Lethargy or extreme tiredness
- Slowed breathing and heartbeat
- Mental confusion
The staff of Curry Health point out these symptoms are serious and
can be
life-threatening. Immediate appropriate intervention is critical, but
an
ounce of prevention is also of value.


6. Sports drinks canned:
CHILDREN are guzzling caffeinated energy drinks before school sports
carnivals and games in a bid to gain a competitive edge.
Students are drinking up to five cans of sports drinks - which
contain up to
80mg of caffeine each - because they think it will make them play
better and
run faster.
Anecdotal evidence is supported by research from Sydney University
senior
lecturer in nutrition Jennifer O'Dea, who found schoolchildren aged
eight
and above were using the drinks before sporting events.
Dr O'Dea said her study revealed schoolchildren consumed energy
drinks as
stimulants before basketball and soccer matches to enhance sports
performance.
"They weren't concerned about testing because they are amateur
athletes,"
she said.
Boys aged 11-17 taking part in Dr O'Dea's research described the
perceived
benefits of the drinks.
"I drink it before soccer and I don't lose energy as fast," one boy
said.
More...from the Sunday Times at:
http://www.sundaytimes.news.com.au/common/story_page/0,7034,8547686%
255E2762,00.html


7. Colorado Takes Strides to Polish Thin and Fit Image:
DENVER, Jan. 27 - Everyone here has buns of steel and rock-hard abs
laced
across the zero-fat body of a vegan marathon runner. Everyone hikes
and
bikes and has climbed Pikes Peak.
That is not really true, of course. But as a stereotype, it resonates
and
lingers - like the absurd idea that New Yorkers are rude or
Californians are
flaky - because it has always been easy to find an example that makes
it
seem true.
For years, Colorado has worn the crown as the least obese state in the
nation, according to federal studies, and Denver has been the jewel
in that
crown, invariably ranked among the leanest metropolitan areas by the
Centers
of Disease Control and Prevention. There was a powerful demographic
engine
at work: People were more fit partly because fitter people moved
here, drawn
by the active lifestyle and abundant sunshine that encouraged more
time
outdoors.
Healthy living became part of the culture, and things cruised along
for
years on a self-sustaining autopilot of svelte.
But here's the skinny: Colorado's obesity rate surged to nearly 17
percent
of the adult population in 2002 and has more than doubled over the
last
decade. Though still the thinnest state, its lead is slipping,
according to
the most recent federal figures. Only 10 states did worse in 2002 in
holding
down or reducing the number of severely overweight residents.
More...from the NY Times at:
http://www.nytimes.com/2004/02/01/national/01THIN.html
[Free Subscription Required]


8. Expensive Trainers May Not Be Worth It:
A personal trainer will keep an eye on your lunges and squats for
$15, or 10
times as much. But experts warn the higher payments don't necessarily
get
you a better workout.
No matter what the price, personal trainers have the same purpose.
They help
clients work toward goals, such as weight loss or achievement in
sports.
Trainers judge where clients need help, tailor exercise programs to
meet
those needs, and make sure the clients do the workouts with correct
form.
Trainers also offer encouragement -- for instance, driving a dedicated
athlete to push for one last lift or telephoning an undedicated
newbie with
a reminder to show up.
Even at the lowest price, clients should expect a trainer to be
certified by
a recognized accrediting organization. Certification, which requires a
trainer to pass an examination, is insurance against bad training
advice
that can lead to injury. Among the best regarded certifications are
those
from the American College of Sports Medicine, the American Council on
Exercise and the National Strength and Conditioning Association.
More...from the LA Times at:
http://www.latimes.com/news/nationworld/nation/wire/ats-
ap_health11feb01,1,7541601.story?coll=sns-ap-tophealth
[Free Subscription Required]


9. Bicyclist inspires riders in epilepsy fund-raiser:
Mike Nishimoto didn't let a near-fatal mishap stop his involvement in
physical events.
More than a year ago, doctors told Mike Nishimoto he was paralyzed
and would
never walk again.
Yesterday, Nishimoto rode his bicycle 21 miles to support the Epilepsy
Foundation of Hawaii.
"It's just incredible," said Raul Boca, who helped train Nishimoto. "I
couldn't believe it. It's like a miracle."
In January 2003, while preparing for the New Zealand Ironman
triathlon,
Nishimoto set out on an easy late afternoon bicycle ride from Kahala
to
Hawaii Kai. While heading up Kealaolu Avenue, a bus struck him from
behind,
dragging him underneath it.
He sustained nerve damage to his legs, spinal injuries, a lacerated
liver, a
punctured lung and broken ribs. Many rods and screws now hold parts
of his
body together. Doctors told him he would never walk again.
Since October, he has been able to walk with a cane after being
wheelchair-bound for several months.
Yesterday, Nishimoto, 43, completed 21 miles of the 25-mile bike ride
for
the second annual Sharon's Ride/Walk for Epilepsy. The event is in
memory of
Sharon Rosenfield, a nurse and teacher who was killed during a cross-
country
bicycle ride in 1993.
More...from the Star Bulletin at:
http://starbulletin.com/2004/02/02/news/story3.html


10. New antioxidants 100 times more effective than vitamin E :
An international team of chemists has developed a new family of
antioxidants
that are up to 100 times more effective than Vitamin E. Antioxidants
are
molecules that can counteract the damaging effects of oxygen in
tissues and
other materials. So far, the new antioxidants have been tested "in
vitro" -
in the test tube. But studies with biological molecules, such as
cholesterol, suggest that the new compounds have properties that
could make
them suitable for dietary supplements. Shortly, Vanderbilt researchers
expect to begin the lengthy process of determining how effective the
new the
compounds are in living animals and whether they have any harmful side
effects.


11. Marathons Start Early:
(This column was written for Runner's World. After submitting it, I
learned
that the March column would my last in that magazine. The final 70
columns,
going back to 1998, are archived at
http://joehenderson.com/runnersworld )
A new marathon season is underway. The training season, that is --
not for a
winter or spring race but for summer or fall. For runners beginning
to train
now, the "victory lap" of marathon day is still a season or two of
the year
away.
Maybe you can wake up one fine spring morning and decide to run a 5K
or 10K
race that day, trusting your normal mileage to carry you through. Try
this
in a marathon, though, and the distance will quickly reveal your
inadequacies.
I ran a mile race in my first month as a runner. But I needed nine
more
years, and hundreds of shorter races, before getting up the nerve --
and
finding the time -- to run a marathon. Even after deciding to do it,
the
training began in the fall, extended through the winter and didn't
end until
early spring.
The long gestation period is a big part of the marathon's mystique.
Anyone
can get excited about the race, but not everyone can endure the
training.
Between dream and reality stands that preparation. It separates the
dreamers
who'd like to run a marathon someday-that-never-comes from the
realists who
train to go the distance and finally do it.
I've trained for marathons dozens of times (and not trained a few,
with
results that weren't pretty). From these experiences came a book
simply
titled Marathon Training -- and from this one has come a mostly new
second
edition.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/416.html


12. Testosterone Drop in Men Can Cause Depression, Study Finds:
CHICAGO (Reuters) - A steep decline in levels of the hormone
testosterone
can trigger depression in some older men, researchers said on Monday.
While most men's testosterone levels decline gradually after age 40, a
severe drop called hypogonadism afflicts roughly 30 percent of men
over age
55.
The condition can cause decreased muscle mass and strength, less bone
mineral density, diminished appetite, decreased libido, fatigue and
irritability.
"Hypogonadal men showed an increased incidence of depressive illness"
in the
study of 278 men older than 44, wrote study author Molly Shores of
Veterans
Affairs Puget Sound Health Care System, Seattle.
Shores said 22 percent of the men with hypogonadism were diagnosed
with
depression over a two-year period, against 7 percent of those without
the
condition.
Testosterone levels normally peak in early adulthood, and then
decrease by
approximately 1 percent per year after age 40.
The study appeared in the journal Archives of General Psychiatry.
From Reuters.com


13. Getting back in the game:
It happens to almost everyone, but professional athletes are much more
willing to push through the pain.
By Martin Miller, Times Staff Writer
Getting to a Super Bowl is often as much a triumph over injury as it
is over
an opponent.
By the time the big game rolls around, players have endured a
season's worth
of being bashed, slammed and trampled. Most are nursing at least one
nagging
injury - a jammed finger, pulled muscle or an ankle sprain, to name
just a
few.
"By the Super Bowl, it seems like all the guys are dealing with
chronic
injuries," said Lindsy McLean, who retired last summer after 24 years
as the
head trainer of the San Francisco 49ers. "They're basically playing on
desire and adrenaline by that point."
In many cases, the injuries aren't much different from those suffered
by
weekend warriors playing basketball, racquet sports or bicycling.
About 7
million sports injuries are treated annually in the United States,
according
to the federal Centers for Disease Control and Prevention in Atlanta.
Muscle
strains and ankle sprains account for the bulk of them - almost a
third, at
31% - and they are especially prevalent among those 30 and older.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-
inthegame2feb02,1,4004921.story?coll=la-health-fitness-news
[Long URL]


14. The Great Indoors:
3 recommended workouts for indoor training this winter.
Courtesy of Runner's World
If Old Man Winter is tripping up your running program, it might be
time to
come in from the cold. The good news is that by spending as little as
20
minutes in the gym, you can get a great total-body workout.
When you were a kid, your mom probably told you not to run indoors.
Still a
valid rule for scissors-wielding 2-year-olds, but not for the rest of
us--especially not this time of year. It's cold. It's wet. It's dark
before
dinner.
A good time, in other words, to log a few miles in a temperature-
controlled,
bright-as-sunlight gym. The gym also offers something you won't find
on any
bucolic outdoor running route: access to both cardio and strength-
training
equipment. So in one visit, you can get an excellent "twofer" workout
that
will benefit your whole body, not just your legs. Best of all, you
can get
this twofer done in as little as 20 minutes (hey, we're all busy
during the
holidays). If you've got more time, even better.
Here we present three routines designed to take 20, 40, or 60 minutes,
depending on how much time you have. These sessions are simple and
effective, and each comes with a running option (Plan A) and a non-
running
alternative (Plan B), in case you're in the mood for a little variety.
Either way, you get an excellent total-body workout.
More...from New Balance at:
http://www.newbalance.com/productbrowser/performance/traininginfo.html
?sport=Running&gender=&product_type=&feature=&page=thegreatindoors
[Multi-line URL]


15. from Runner's World:
Run with a Rhythm: "Once your body is in motion, it wants to stay in
motion.
So, after your warm-up, settle into a smooth, easy rhythm you know
you can
continue for the length of your run. Don't let your stride become too
long,
or your pace too demanding. If your initial running rhythm is too
fast,
you'll tire quickly and never find the zone."
-Jeff Galloway

Without flexibility, you are an injury waiting to happen because tight
muscles cannot go through their full range of motion. Stretching is
not the
same as warming up. The best time to stretch is after a run, when your
muscles are warm and elongated

EGGS ARE GOOD! You need 1,000 to 2,000 mg of omega-3 fatty acids to
fight
heart disease, depression, and pain. You can get it from "designer"
eggs.
The hens that produce these gems are fed a natural, grain-based diet
enriched with fish oil or algae. Another plus: They have up to seven
times
more vitamin E than regular eggs but no more calories and fat!

"Your muscles run on a type of stored energy called glycogen, which
is made
from the carbohydrate that you consume in your diet. As you exercise,
your
body drains stored carbohydrate from your muscles. Unless you
replenish
those stores, your body will run out of this fuel after about 90
minutes. As
your muscles begin to pull sugar out of your bloodstream as a backup,
your
blood sugar plummets, setting off a chain of reactions in your brain
that
make you feel dead tired.
-From Eat Smart Play Hard by Liz Applegate

"The long run was Lydiard's most lasting gift to training. Few
runners still
do his 100-mile weeks, but almost everyone-from a miler to a
marathoner-runs
longer than his norm at least once a week. The long run builds
endurance,
and it provides a great opportunity to spend time with friends."
-Amby Burfoot, RW Executive Editor



16. When Not To Train:
Training, simply, is adding specific stress to the body.  Your body
then
adapts to the stress load, and gets stronger, faster, or more
powerful.
There are times when completing your work out is detrimental to your
training and perhaps your health.  Knowing when these times are will
reduce
your risk of injury, and ultimately make your training more efficient
and
productive.
When you are sick:  You may not need to stop your training with a
minor
cold, but if you have a more severe illness your body needs to devote
its
energy to healing itself, just like an injury.  Generally, if your
symptoms
are above the neck (nasal congestion), you may be able to train.  If
your
symptoms are below the neck, such as gastrointestinal problems, upper
respiratory issues, fever, body aches, and sore throat you should
wait until
you are better.
When you are injured:  In my experience, the body usually gives you an
indicator when an injury is impending - such as a small amount of
pain when
training.  If you listen to your body, and give it a few days to
heal, the
injury may quickly resolve itself.  When you try to train through
minor
sprains and strains you will greatly increase your risk of a more
serious
injury that could keep you from training for some time.  If you are
experiencing pain when you are not exercising, you definitely need to
let
your injury heal before placing further stress on the body.
More...from the Sport Factory at:
http://www.thesportfactory.com/When_Not_To_Train.shtml


17. How far will low-carb go? Pizza may be next:
Pizza might be hailed as the food of the gods, one of America's best-
loved
meals, a hearty delectable dish that fills the stomach and seems to
soothe
the soul.
But to low-carb dieters, it's just a gut-busting disk of dough.
And that has caused pizza makers around the nation to wonder if the
low-carb
craze will force changes in one of America's best-loved foods.
They're saying, "Hey, we've got a problem here. Pizza's built on
bread. It's
the No. 1 enemy of the Atkinites," said Tom Boyles, senior editor of
PMQ
Magazine, a publication that follows the pizza industry.
Boyles has a word for those who want to avoid
carbohydrates: "carbavoids."
Although industry sales haven't taken a hit yet, some pizza operators
are
considering offering customers low-carb pizzas.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/02/03/lowcarb.pizza.ap/ind
ex.html


18. Mayor says road must be made safer:
After a fatal accident, Pam Iorio says enforcing speed limits is not
enough.
"I think you have to look at roadway design."
Today, a driver can cruise along Bayshore Boulevard for 9 miles
without
tapping the brakes.
But that could change.
Mayor Pam Iorio created a task force Wednesday to improve safety on
Tampa's
grand boulevard, and she talked tough about making cars slow down.
"If it takes people a little bit longer to get from downtown to Gandy
Boulevard, it's worth it," she said.
Iorio said the city needs to physically change Bayshore Boulevard.
And that
could mean building walkways where people cross. Or adding traffic
lights,
or changing the landscaping.
"It just needs to be done," Iorio said.
The mayor will leave the recommendations to her task force, which will
include traffic engineers, police and neighborhood groups.
She created it the day after 39-year-old Melissa McKenzie died on
Bayshore,
struck by a motorcycle during her morning run.
More...from the ST. Petersburg Times at:
http://www.sptimes.com/2004/02/05/Hillsborough/Mayor_says_road_must_.s
html


19. Setting up your tri season, part 5: Fun racing post-season:
  am struck by how often, when talking to the top pro coaches and
athletes,
the danger of doing too much is the emphasis.
Sure, there is truth to the idea that more is better, but top pros
admit to
a feeling, once they've reached a certain level of success, of
invincibility.
Paul Huddle, former top pro and current top coach, asked Thomas
Hellriegel,
immediately after he won the Hawaiian Ironman, what he was going to
do now.
"I'm going to ride higher mileage next year," he said. This is so
emblematic
of top athletes today. It is to their credit that they have such a
well-developed sense of hard work, but it is also a potential danger.
When you've been racing a long time, you recognize that the whole
process is
a continuum. There is no one race that means that much more than
another --
or at least it shouldn't.
It's a lifestyle and, as we've all heard, it's the journey that
counts. But
it bears remembering, and I don't think it can be repeated too often.
Many top Ironman athletes, perhaps most of them, compete in a very
hard race
the very week following Hawaii -- the Xterra in Maui. They don't get
start
money, and most of them are so beat from the Ironman that they place
poorly.
More...from Active.com at:
http://www.active.com/story.cfm?
story_id=10421&sidebar=26&category=triathlon


20.  Stride Right:
The best stride drills to follow your daily workout.
From New Balance - Courtesy of Runner's World
Most world-class runners do some sort of stride drills after their
daily
workouts.
Over years of running, inefficiencies can creep into your stride.
Often, an
injury changes the way you run. Or maybe one leg has become stronger
than
the other for some reason, or you've started swinging your arms
across your
chest too much.
Stride drills can help. Most world-class runners do some sort of
stride
drills after their daily workouts. They know these simple exercises
optimize
their stride by searing proper mechanics into muscle memory. Niggling
flaws
work themselves out, posture improves, forward movement is
accentuated.
Following are four excellent stride drills to incorporate into your
running
program (a level grass field is the best place for them). Aim for two
to
four of each drill per session and cover at least 50 meters when you
do each
one.
High knees
Just like it sounds. Drive your knees skyward with each stride, like
a drill
major in a marching band. Don't worry about forward speed. Simply
lift those
knees high. This drill strengthens your hip flexor muscles and
improves your
push-off power.
Butt kicks
Almost the opposite of high knees in that you're doing an exaggerated
back
kick. Literally, you should be "kicking your butt" with the heel with
each
stride. This drill stretches and strengthens your quadriceps muscles.
Skipping
Yep, just like you used to do in grade school. Use a slightly
exaggerated
arm motion to propel yourself upward and forward. Skipping improves
your
coordination and push-off power.
Bounding
As if you were jumping from one rock to another, exaggerate your
normal
running stride's height and length. Run in slow motion, alternately
letting
each foot do all the work of absorbing impact, then pushing off. This
drill
improves coordination and strengthens glutes and calves.


21. Intense Exercise Does Not Damage The Heart:
Gabe Mirkin, M.D.
A study from Freiburg University in Germany shows that hard exercise
does
not damage the heart. To improve for athletic competition, all
athletes must
suffer skeletal muscle damage. Without this damage their muscles will
not
grow and they will not become stronger. So on one day, they exercise
very
intensely by lifting very heavy weights, running very fast, or
competing on
the basketball court very intensely. They know that they have damaged
their
muscles with hard exercise because their muscles feel sore on the
next day.
As the muscles heal, they produce growth hormones that help the
muscles to
grow larger and stronger. Athletes can tell when their muscles have
healed
because the soreness goes away and the athlete then takes another hard
workout to damage his muscle again.
World-class competitive bicycle racers ride at close to their maximum
heart
rate. for 5 to 7 hours a day. Many researchers have been concerned
that this
very hard riding would damage their heart muscle as well as their
skeletal
muscles. They know that when muscles are damaged, they release
enzymes into
the blood stream. This study shows that the heart muscle is not
damaged the
way that skeletal muscles are. Post exercise electrocardiograms and
echocardiograms were normal as were blood levels of heart-specific
enzymes,
creatine kinase and creatine kinase MB, and myoglobin. However, older
bicycle racers did have a rise in another enzyme, brain natriuretic
peptide,
that is associated with heart function. The authors felt that this
shows
that older athletes cannot adequately empty their heart's ventricles
during
the diastolic relaxation phase and the increased pressure stretches
the
heart muscles to raise blood levels of this hormone.
Medicine and Science in Sports and Exercise October, 2003
From: www.DrMirkin.com


22. Building Strength and Speed in the Winter Months:
While it is still winter, you've likely started thinking about spring
races,
particularly if you've got a marathon in the works. February is time
to get
in easy base miles, but you can do a few things to keep your speed
and get
ready for more intense speed workouts to come. The easiest and most
often
recommended drill is to add strides to the end of a couple runs a
week. Find
a stretch of road, trail or field that is relatively smooth and has
good
footing, and run 4-10 X 100 yards (build the number of repeats as you
gain
strength). Run these at a fast but still relaxed pace. Concentrate on
moving
your feet quickly and running with good form: upright with a slight
forward
lean, lifting your knees as your legs swing through each stride. Be
careful
not to overstride: your foot should hit the ground below your center
of
gravity, not in front of it. Another drill you can do now to build
strength
and form is "high knees," described in the second half of our "Spring
Training" article at:
http://www.runningtimes.com/issues/02may/spring.htm#part2.


23. Don't be a world champion in January:
How to periodize training to build fitness
by Lance Watson with John Phillips
This is the time of year to be certain that you understand your goals
for
the upcoming season and ask yourself whether your training is on
track to
reach those goals? Are you building yourself a solid aerobic
foundation for
success throughout your season? Before you jump into your race-
specific,
high-intensity sessions, you should focus your training on improving
your
aerobic foundation.
Periodization
Consider the periodization of your training year like building a
great race
car. Everyone wants the powerful engine, right? But the powerful
engine is
worthless if the car has lousy tires, poor suspension and unreliable
brakes.
Drive that and you're bound to crash.
Similarly, building your aerobic foundation is like investing in the
tires,
suspension and brakes: it's not as exciting as the high horsepower
engine,
but it's just as important. The foundation miles will prepare your
body for
the intervals and speed work that you will do later. Your body will
be more
resistant to injury and better able to handle the "bumps and curves"
that
life gives you throughout your season. The better your foundation, the
quicker your fitness will return after time off.
More...from InsideTri at:
http://www.insidetri.com/train/cts/articles/2025.0.html


24. Using vitamin and mineral supplements wisely:
Vitamins and minerals are substances your body needs in small amounts
for
normal growth, function and health. Together, vitamins and minerals
are
called micronutrients. Your body can't make most micronutrients, so
you must
get them from the foods you eat or, in some cases, from supplements.
Focus on vitamins
You need vitamins for normal body functions, mental alertness and
resistance
to infection. They enable your body to process proteins,
carbohydrates and
fats. Certain vitamins also help you produce blood cells, hormones,
genetic
material and chemicals in your nervous system. Unlike carbohydrates,
proteins and fats, vitamins and minerals don't provide fuel
(calories).
However, they help your body release and use calories from food.
There are 14 vitamins, which fall into two categories:
Fat-soluble: Vitamins A, D, E and K. They're stored in your body's
fat. Some
fat-soluble vitamins, such as vitamins A and D, can accumulate in
your body
and reach toxic levels.
Water-soluble: Vitamin C, choline, biotin and the seven B vitamins:
thiamin
(B-1), riboflavin (B-2), niacin (B-3), pantothenic acid (B-5),
pyridoxine
(B-6), folic acid/folate (B-9) and cobalamin (B-12). They're stored
to a
lesser extent than fat-soluble vitamins.
More...from MayoClinic.com at:
http://www.mayoclinic.com/invoke.cfm?objectid=3549DCAA-3380-4B0B-
86EB23C76CA5FAE3


25. CDC Says Carbs to Blame for Rising Calorie Intake:
ATLANTA (Reuters) - Americans, especially women, are consuming far
more
calories than they did three decades ago, and the increasingly dreaded
carbohydrate food group is to blame, according to a federal study
released
on Thursday.
The finding, revealed in a report by the Centers for Disease Control
and
Prevention, comes amid repeated government warnings of a growing
obesity
epidemic in the nation as well as an explosion in the popularity of
low-carbohydrate diets.
Obesity, which increases the likelihood of heart disease, diabetes,
some
types of cancer and arthritis, has become twice as common in the
nation
since 1980. About 39 million Americans were obese in 2000, according
to the
U.S. government.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?
type=healthNews&storyID=4294772


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

March 5-7, 2004:
World Indoor Championships - Budapest Hungary
http://www.2004budapest.com/en/index.html
IAAF Site
http://www.2004budapest.com/en/index.html


February 6-8, 2004:
Asian Indoor Championships - Tehran, Iran
http://www.aafiran.com/

February 6-15, 2004:
Telekom Malaysia Le Tour de Langkawi
http://www.tdl.com.my/

February 7, 2004:
Tybee Marathon - Tybee Island, GA
http://www.runtybee.com/

U.S. Olympic Team Trials - Men's Marathon - Birmingham, AL
http://www.birminghamtrials.com/
USATF Site
http://www.usatf.org/events/2004/OlympicTrials.asp
Running Times
http://www.runningtimes.com/forum/showthread.php?s=&threadid=306
Runner's World
http://www.runnersworld.com/events/roadtoathens/mtrials/home.html

Winterlude Triathlon - Ottawa, ON
http://www.zone3sports.com/Winterlude%20triathlon%20information.htm

Television - NBC
Verizon Millrose Games 12:00 PM

February 7-8, 2004:
USATF Site
http://www.usatf.org/events/2004/USAXCChampionships/
USA Cross Country Championships/World Cross Country Team Trials -
Indianapolis, IN
http://www.indianainvaders.com/meets/2004/04_world_xc_trials1.asp

February 8, 2004:
Bay Islands Triathlon - Roatan,Honduras
http://www.bayislandstriathlon.com/

David Stampede - Davis, CA
http://www.changeofpace.com/

Flanders Indoors Gent - Belgium
http://www.sport.be/flandersindoor/2004/nl/

Hong Kong Marathon - Hong Kong
http://hk.hkmarathon.yahoo.com/

Check the Runner's Web on Sunday and Monday for race reports on these
events.

This Weeks Personal Postings/Releases:

We have NO personal postings this week.

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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html


Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they
subscribe at:
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Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list
at: mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum,
available off our FrontPage. If you post to the mailing list
and get your email returned, please contact the Runner's Web at
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changes.

Have a good week of training and/or racing.



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

Runner's Web Digest - January 30, 2004

Brought to you by Road Runner Sports, the world's largest running store at:
http://www.roadrunnersports.com/cgi-bin/rrs/rrs/rrHome.jsp?sc=CBM-00105&prfc=1


The Runner's Web Digest is a weekly e-zine dealing with the sports of
running and triathlon and general fitness and health issues.
The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
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If you have any questions regarding the options available for receiving
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This newsletter has been composed using Outlook set to text format. The
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References/URLs:
Most references in the digest which do not have a specific URL listed
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Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
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If you are unable to reach a URL listed here, ensure that you are using
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If you still cannot reach the site, please email me at
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New This Week:

Our latest column from Carmichael Training Systems is
available: How to Survive Winter, written by Edmund R. Burke, Ph.D.
Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Fed up with Spam, try Cloudmark's SpamNet for Outlook and Outlook Express:
http://www.cloudmark.com/?rc=hvx4hl


Digest Article Index:

1. East German Steroids' Toll: 'They Killed Heidi'
2. Are women more prone to injuries?
3. Setting up your tri season, part 4: Midsummer (second-peak) racing
4. Hardy Lifestyle Keeps Amish in Shape - Study
5. Winter's Nip Can Be Brutal
6. Researchers Study Restless Leg Ailment
7. Low blood sodium in endurance athletes
8. Brick by brick
Jeff Henderson continues the sojourn toward his debut as race director.
9. Ins and Outs
Joe Henderson's Running Commentary.
10. Make tracks like Bigfoot in these shoes
11. Principles of Training & Bonking
Gabe Mirkin, M.D.
12. Number crunching:
Read the fine print to learn the good and bad news about nutrition bars.
13. Md. Man Runs 152.27 Miles on Treadmill
14. CDC: Medical cost of obesity $75 billion
15. Ask the tri doc - Training through illness
16. Palestinian swimmers hope to raise flag in Athens
Team uses illegal, homemade pool. Olympic dream lives amid intifada.
17. Jumping Jack's Still a Flash
18. Some Bowflex machines recalled after injuries
19. You Are Getting Sleepy
20. Be healthy, stay healthy: prevention is key to living long and well
21. The Life and Mind of Marion Jones
22. Get Nailed - Tips for your Toes!
23. From Runner's World
24. 'Professor Popsicle' finishes ice marathon
25. Even toddlers don't get enough exercise: study

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 poll is: "Which category of athlete are you?"

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: "Which shoe(s) are your favourites?"

The results at publication time were:
Answers Votes  Percent
1.   adidas  37 11%
2.   Asics  46 13%
3.   Brooks  25 7%
4.   Fila  17 5%
5.   Mizuno  32 9%
6.   New Balance  55 16%
7.   Nike  46 13%
8.   Reebok  25 7%
9.   Saucony  49 14%
10.   Avia, Diadora, Etonic, Puma, Other  18 5%

Total Votes: 350

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
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Five Star Site of the Week:  Haile Gebrselassie.
The site has a detailed history of one of the all-time great distance runners.
Check out the site at:
http://www.madeinethiopia.net/ethiopiasport/Haile__/haile__.html

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:RunnersWeb@...
or leave your comments in one of our Forums at:
http://www.runnersweb.com/running/forum.html
or from our FrontPage.

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

Book of the Week:  The Complete Runner's Day-by-Day Log and Calendar 2004
by John Jerome (Author)
The twenty-sixth edition of this classic, beloved log and calendar, the only one
tailored just for runners, includes:
*space for logging daily and weekly mileage and other data: time, body weight,
route, temperature, improvements
*photographs of runners from all over the world
*a race record, with spaces for date, place, distance, time, pace, and "comments
and excuses"
*a quick reference chart for split times, from one mile to the marathon
*training tips and eloquent monthly essays by John Jerome and Marty Jerome
*aphorisms from a variety of thinkers, from Plato to Dave Barry.
Buy the book at:
http://www.amazon.com/exec/obidos/tg/detail/-/0812966104/ref=ase_runnersweb/103-\
6528239-4987818?v=glance&s=books
[Long URL]


Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

Articles:

1. East German Steroids' Toll: 'They Killed Heidi':
MAGDEBURG, Germany, Jan. 20 - Andreas Krieger opened a shopping bag in his
living room and spilled out his past: track and field uniforms, a scrapbook and
athlete credentials from the former East Germany.
The photos on the credentials looked familiar, but the face was fuller and
softer, the hair covering the ears and draping down the neck. This was Heidi
Krieger, the 1986 European women's shot-put champion, perhaps the most extreme
example of the effects of an insidious, state-sponsored system of doping in East
Germany.
The taking of pills and injections of anabolic steroids created virile features
and heightened confusion about an already uncertain sexual identity, Krieger
said, influencing a decision to have a sex-change operation in 1997 and to
become known legally as Andreas.
"They killed Heidi," Krieger said.
More...from the NY Times at:
http://www.nytimes.com/2004/01/26/sports/othersports/26STER.html?adxnnl=1&adxnnl\
x=1075133952-p6MhJBWbcEmMgkEzg2DDuw
[Long URL]


2. Are women more prone to injuries?
It's that time of year when many people start trying to get into shape, but it
may be more difficult for women than men.
In fact, when it comes to beginning an exercise program or trying out a new
sport, men and women may not always be created equal.
Women may be seeing higher rates of injuries than men, research shows.
Starting in 1998, the British army required male and female recruits to go
through the same basic training program. Until then, women had it somewhat
easier.
Researchers found that the number of women who were injured during basic
training jumped dramatically and that women were eight times more likely than
men to be discharged for injuries.
The British concluded that differences in strength, bone mass and the length of
their strides put women at a greater risk of getting hurt.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/01/23/hln.fit.gender.exercise/index.html


3. Setting up your tri season, part 4: Midsummer (second-peak) racing:
This article is the fourth in a series on planning your triathlon season.
Workouts like those described in part 3 of this series will get you ready for
your first peak, which will occur in and around May and June.
Here comes the hard part -- and about only a fourth of the pros show enough
restraint to do this, three-fourths don't -- you've got to take a rest.
It's a LONG season, and you can't hold a peak the entire time. If your May/June
race includes an Ironman or similar ultra, then especially after that race --
even if you're a pro -- you take at least one week entirely off.
And you don't resume your training at full speed when you come back. You should
resume it at no more than one-third of your normal mileage the first week
training, half the mileage the second week, and two-thirds the mileage the third
week back. And then you're ready for a rest week which, as you'll remember, is
back to half your normal mileage.
Now, with about a month or five weeks of recovery, you're ready to go back to
regular training. Look at it as the start of your second "season within a
season."
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10412&sidebar=26&category=triathlon


4. Hardy Lifestyle Keeps Amish in Shape - Study:
The Amish community prefers to live apart from the industrialized world, and new
research suggests that outsiders could learn a lesson or two about personal
fitness from it.
A new study has found that members of an Old Order Amish community in Canada are
much less likely to be overweight or obese than people living in modern society,
mainly because the Amish engage in so much physical activity in their daily
lives.
"The Amish were able to show us just how far we've fallen in the last 150 years
or so in terms of the amount of physical activity we typically perform," lead
author Dr. David R. Bassett Jr. of the University of Tennessee in Knoxville said
in a news release.
"It is unreasonable to suggest that we return to a lifestyle where vigorous
physical activity dominates our workplace," Bassett said. But the mainstream
world can learn something from the Amish, according to the Tennessee researcher.
In the study, Bassett and his colleagues asked 98 members of an Old Order Amish
community in Ontario to wear a pedometer to keep track of how many steps they
took each day. Participants also filled out questionnaires about their physical
activity.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=4231714


5. Winter's Nip Can Be Brutal:
SUNDAY, Jan. 25 (HealthDayNews) -- Be it on the ski slopes, the skating pond
or just hiking in the open air, your worst enemy in winter can be frostbite.
The condition happens when the skin freezes because of cold, wet clothes,
strong winds or a combination of the two, says the American College of
Emergency Physicians (news - web sites) (ACEP). Your most vulnerable spots
are your extremities and those parts of the body that are exposed to the
elements: your toes, fingers, earlobes, cheeks and nose.
Certain individuals are also at more risk than others. People taking beta
blockers, which decrease the flow of blood to the skin, for instance;
smokers; people with diabetes; people with circulation problems, as well as
the very old and the very young.
If you catch frostbite early enough and take appropriate measures, you may
soon forget it ever happened. However, in extreme cases, it can lead to
amputations and even death.
The first signs are patches of skin that look yellow or white and which are
numb to the touch. If the spot warms up, you might feel itching or burning
and it might become red or swollen. More advanced stages involve blistering
and hardened skin.
To prevent frostbite, follow these tips:
Dress warmly and in layers, which trap warm air between them.
Make sure your head, neck and face are covered.
Cover your hands; mittens are better than gloves.
Wear proper footwear and wear two pairs of socks of a fabric that wicks
moisture away from the body.
Don't wear tight clothing, as this can restrict blood flow and increase your
risk of developing frostbite.
Make sure you put on a hat. This can prevent up to 20 percent of your total
body heat loss.
Stay active and keep moving.
Stay away from alcohol, which can affect circulation.
And, finally, don't stay outside in freezing temperatures for extended
periods of time.
If you think you have frostbite, get to a warm, dry place and contact a
health-care practitioner.
More...at:
http://www.nlm.nih.gov/medlineplus/ency/article/000057.htm


6. Researchers Study Restless Leg Ailment:
  Researchers at two Oregon hospitals are studying a common but rarely diagnosed
ailment that causes millions of Americans to have a creepy-crawly feeling deep
in their leg muscle or involuntarily kick their legs.
The neurological condition, called restless leg, is a nuisance, not
life-threatening. But restless leg sufferers are driven to sometimes extreme
lengths to move their legs, about the only thing that brings immediate relief.
Researchers at Oregon Health & Science University and Bend Memorial Clinic are
participating in national studies to see how effective certain medicines are in
treating the condition.
More...from the LA Times at:
http://www.latimes.com/news/nationworld/nation/wire/ats-ap_health13jan26,1,35393\
25.story?coll=sns-ap-tophealth
[Long URL]


7. Low blood sodium in endurance athletes :
Q. What are the effects of salt depletion on the body during extended exercise?
A. Exercising for long periods may cause low blood sodium (hyponatremia), a
potentially fatal condition. Low blood sodium can occur if you drink excessive
amounts of water and dilute the sodium content of your blood. This may lead to
rapid and dangerous swelling of the brain. Inadequate sodium intake also may
play a role. Low blood sodium is most likely to occur during prolonged exercise
in dehydrated athletes who lose large amounts of sodium through sweating.
Signs and symptoms of low blood sodium include:
Headache
Confusion
Nausea
Cramping
Bloated stomach
Swollen fingers and ankles
Seizures
Fluid in the lungs (pulmonary edema)
Coma
More...from MayoClinic.com at:
http://www.mayoclinic.com/invoke.cfm?objectid=7104D80E-EB8B-4F2C-B232E5C8E95A082\
D


8. Brick by brick:
by Jeff Henderson 1.15.04
(www.slowtwitch.com)
In 1997 I entered my first triathlon in Lititz, Pennsylvania. This is the same
triathlon that lost its support from the local fire department in 2002 due to an
unfortunate association with Harry Potter and alleged witchcraft. But I digress.
Somewhere in the middle of the bike leg I took a wrong turn and found myself on
the "long course" when I had signed up for the "short course." Rather than
considering it an excellent opportunity to get my money's worth, I muttered
under my breath something about how any moron should be able to hold a triathlon
and, at the very least, get people to go the right way and do the right
distance. An hour later, I found out that nearly half the field had also gone
the wrong way.
Six years later I am now that moron trying to hold a triathlon and saying
prayers each night that no one takes a wrong turn (or drowns in the swim, or
gets hit by a bus, or...). I have reached the point of no turning back - enough
people now know about the race and enough money has been spent that, come hell
or high water, I will be holding a race in July. The last time I wrote, though,
I was about to meet with Reverend Gerling, the man responsible for the other
triathlon in Geneva, a race that has been held for the past 22 years. Let me
tell you how I got from there to here in less than three weeks.
More...from Slowtwitch.com at:
http://www.slowtwitch.com/mainheadings/features/henderson/race2.html


9. Ins and Outs:
RUNNING COMMENTARY 503
(rerun from January 2000 RC)
Writing a piece that's pro-something is by implication anti-something-else. I
didn't mean to attack treadmills, and especially not treadmillers, in a Runner's
World column (see link below). It was pro-outdoor running but as such implied
criticism of runners who choose to stay indoors and go nowhere fast on a moving
mat.
The treadmill gives perfectly fine physical training. Some of my favorite
people, athletes and authors I respect highly, supplemented their outdoor runs
this way. They included Ron Daws, Ingrid Kristiansen and Ken Sparks.
The body doesn't really care if it runs in place or around a track, over natural
ground or on paved streets, indoors or outside. As long as it's running, it
doesn't matter where.
My column spoke of the prejudice some runners have against going outside when
conditions aren't perfect. This was not an argument based on physical benefits
but on sensory appeal.
I contrasted what treadmillers and an outdoor runner saw, smelled, heard and
felt from opposite sides of the plate-glass window that I passed often on
morning runs. They looked out on a botanical garden. I ran through it, feeling
good about being there even in the dormant season.
The column urged runners not to hibernate in winter. An early reply of support
came from Margaret Gheen in Michigan.
"Perhaps my egocentrism gets the best of me, but I thought your comment
regarding a woman who feared running during the winter may have referred to me,"
wrote Gheen. "I had sent you an e-mail, inquiring about running alternatives for
when the snow falls, ice takes over the sidewalks and roads, and the air is cold
enough to chap your lips like Velcro."
More...from Joe Henderson at:
http://www.joehenderson.com/archive/415.html


10. Make tracks like Bigfoot in these shoes:
It may not pack the adrenaline rush or grace of popular winter sports such as
downhill or Nordic skiing, but snowshoeing is a splendid way to leave
machine-groomed trails behind and head for the wild terrain.
After a two-hour drive from Los Angeles, I found myself strapping on a pair of
snowshoes and roaming the snow-covered woods of the San Bernardino National
Forest. The winter forest, and all its tranquility, had suddenly became
accessible. I picked up and examined a frozen pine cone, knelt down to check out
a set of small animal tracks (no big deal, a dog) and headed up a hillside for
no purpose other than to see what was on the other side.
As I walked the forest with a couple of friendly snowshoe instructors from Green
Valley Nordic, a winter sports business near Running Springs, the only sounds we
heard were the crunch of snow beneath feet and our labored breathing.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-bound26jan26,1,3497803.stor\
y?coll=la-health-fitness-news
[Long URL]


11. Principles of Training:
Gabe Mirkin, M.D.
You will not become a better athlete by doing the same training regimen each
day. Athletes train by taking hard workouts on one day, feeling sore on the
next, and not taking another hard workout until the muscles stop feeling sore.
It's called the hard-easy principle. If you want to become stronger or faster or
increase your endurance, you have to exercise hard or long enough to make your
muscles burn. Then your muscles will be sore for one or more days. If you try to
exercise hard when your muscles are damaged, you will tear them and the muscles
will weaken. If you wait for the soreness to disappear, your muscles will be
stronger than they were before your workout. As you continue to take stressful
workouts only after the soreness disappears, you will become progressively
stronger and faster and have greater endurance. Athletes in most sports train
once or twice a day in their sports, but they do not exercise intensely more
often than every 48 hours.
There is a difference between the good burning of training and the bad pain of
an injury. The good burning usually affects both sides of your body equally and
disappears almost immediately after you stop exercising. The bad pain of an
injury usually is worse on one side of your body, becomes more severe if you try
to continue exercising and does not go away after you stop exercising.
Bonking:
If you watch a major bicycle race on TV, you have to be impressed by how the
riders can eat enough to sustain them through races that require more than five
hours of near maximum effort. If they do not get enough food during their ride,
they can fall off their bikes, lie on the ground unconscious and start to shake
all over in a in a massive convulsion. This is called bonking: passing out from
low blood sugar.
Your brain gets almost all of its fuel from sugar in your bloodstream. When your
blood sugar level drops, your brain cannot get enough fuel to function properly,
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 must 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
intense 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.
Bonking is common in bicycle races if 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 pedal at a rapid cadence for many hours.
To prevent your blood sugar from dropping too low during intense exercise
lasting more than two hours, eat at least every 15 minutes. It doesn't matter
what you eat: salted peanuts, a peanut butter and jelly sandwich, chicken, an
apple, a banana or anything else. Almost all fit people can take small amounts
of food frequently during exercise without developing stomach cramps.
To receive Dr. Mirkin's free health & fitness E-Zine each week, send a blank
email to mailto:subscribe@...


12. Number crunching:
Read the fine print to learn the good and bad news about nutrition bars.
Bad fats: Look for choices with less total fat and a low number of saturated fat
grams. For a healthy heart, keep your daily total at 50 to 70 fat grams, with no
more than 15 to 20 grams of it saturated, says Lila Ojeda, registered dietitian,
research associate at Oregon Health & Science University, and nutrition
consultant for athletes. Many nutrition bars also contain trans fats, which
behave like saturated fats and may raise "bad" cholesterol levels but which
aren't required to be listed on nutrition labels until 2006. If the words
hydrogenated or partially hydrogenated oils are among the first three or four
listed on the ingredient list, assume there's a lot of them. Or, says Ojeda, add
up the fat grams for saturated, monounsaturated and polyunsaturated fats, if
listed; if the sum isn't equal to total fat grams, the difference is trans fats.
Sugars: Ojeda says 40 grams or less of refined sugar is recommended as a day's
worth for a healthy diet. Any more than that, and sugar bumps out room for
healthier foods. Check the ingredient list for words sugar hides behind, such as
high-fructose corn syrup, cane juice, brown rice syrup, malt extract, organic
cane sugar and fructose. The closer they are to the top of the list, the more
sugar in the bar.
Fiber: The more in a bar, the better, especially if it comes from natural
sources such as dried fruit, whole grains and nuts. Fiber fills you up, so
you're less likely to go for a Snickers chaser to your Luna Bar. Four grams of
fiber is comparable to two slices of bread or a serving of whole-grain cereal.
Protein: Aim for a moderate amount, anywhere from four to 15 grams in a bar,
balanced with carbohydrates. Protein can help control blood sugar and thus
appetite, while carbohydrates help sustain you through a workout -- or a
three-hour afternoon meeting. Unless you're a weightlifter, many high-protein
bars contain too much if you're eating other foods. "Most Americans eat twice as
much protein as we need without even trying," says Ojeda.
From the  OregonLive at:
http://www.oregonlive.com/foodday/oregonian/index.ssf?/base/living/1074863246155\
530.xml


13. Maryland Man Runs 152.27 Miles on Treadmill:
TOWSON, Md. - Serge England Arbona ran 152.27 miles on a treadmill in 24 hours
to stake a claim to four world records.
Up since 5 a.m. Saturday, Arbona was ready for a hot shower and a long nap. But
he was alert enough to savor the moment.
"This is the best and most exciting day of my life," he told The (Baltimore)
Sun. "I was dreaming of a world record when I was a kid. It took a long time."
Arbona, 38, started running at noon Saturday and reached the milestone at a YMCA
the next day. He broke the 24-hour treadmill record by more than three hours.
Along the way, the Baltimore resident also beat the 50-mile treadmill time by 22
minutes, the 100-mile time by two hours and the distance record for a 12-hour
run by more than four miles.
More...from Yahoo at:
http://news.yahoo.com/news?tmpl=story&u=/ap/20040127/ap_on_fe_st/treadmill_recor\
d_1


14. CDC: Medical cost of obesity $75 billion:
Taxpayers foot the doctor's bill for more than half of obesity-related medical
costs, which reached a total of $75 billion in 2003, according to a new study.
The public pays about $39 billion a year -- or about $175 per person -- for
obesity through Medicare and Medicaid programs, which cover sicknesses caused by
obesity including type 2 diabetes, cardiovascular disease, several types of
cancer and gallbladder disease.
The study, to be published Friday in the journal Obesity Research, evaluates
state-by-state expenditures related to weight problems. The research was done by
the nonprofit group RTI International and the Centers for Disease Control and
Prevention.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/conditions/01/21/obesity.spending.ap/index.html


15. Ask the tri doc - Training through illness:
by Dr. Jeffrey Sankoff
This report filed January 28, 2004
Dr. Sankoff,
What's the rule of thumb for training through a cold or bout of flu? Is it okay
to train with a fever or chest congestion, and will working out make the virus
linger or increase its ill affects?
Thanks,
Mike
"The short answer: Exercising when you are ill is unlikely to be of benefit to
your fitness and can make your illness worse. However, it is for the most part
safe.
The long answer: By this point in the winter season, it is unlikely that anyone
living in the northern hemisphere remains unaffected by the onslaught of
seasonal viruses that appear between November and April each year. While the
vast majority of these illnesses are benign and self-limited in nature, they
still cause varying degrees of discomfort and misery. For the athlete, a common
concern when sick is what to do about training volume and intensity. "
More...from InsideTri at:
http://www.insidetri.com/train/tips/articles/2019.0.html


16. Palestinian swimmers hope to raise flag in Athens:
Team uses illegal, homemade pool. Olympic dream lives amid intifada.
EAST JERUSALEM-It is a sad little pool, just three lanes wide and very much a
secret.
Plastic sheeting hangs one metre over its surface to keep the rain out and the
heat it. But it is never warm enough, not in the windswept Jerusalem winter.
And should the Israeli authorities choose to track it down, the jaws of an
armoured bulldozer likely would follow. It was built without a permit, and such
is the fate of unauthorized building in Arab East Jerusalem.
But that would be a shame, for the dreams splashing around this illegal handmade
basin are as big as the pool is tiny.
Olympic-size dreams, paddled by the 24-member Palestinian national swim team,
whose star athlete Ra'ad Awisat will be flying the Palestinian flag this summer
in Athens, just before he turns 17.
That Awisat and his teammates can turn out anything resembling international
performance is remarkable in the context of an intifada (uprising). But it is
all the more astonishing considering the pool in which they train.
More...from the Toronto Star at:
http://www.thestar.ca/NASApp/cs/ContentServer?pagename=thestar/Layout/Article_Ty\
pe1&c=Article&cid=1075245012433&call_pageid=969907740050&col=970081602428
[Multi-line URL]


17. Jumping Jack's Still a Flash:
Here it comes, the festive day in this country, Sunday, Feb. 1, when all
Americans -- men and women, young and old -- gather together and give up on
their New Year's resolutions.
Your promise to eat right gets left. Your resolution to work out doesn't work
out. Your solemn vow to lose weight dies somewhere between the Ding Dongs and
the Domino's.
And the last person you want to call to celebrate with is Jack LaLanne, the jerk
who has ruined it for everybody by not missing a single daily workout in 74
years.
Remember The Jack LaLanne Show? Your mom doing jumping jacks in the family room?
Jack in his short-sleeved jumpsuit? His German shepherd, Happy?
Well, Happy's dead, but LaLanne is still at it. At 89, the 5'4" LaLanne has a
46-inch chest, a 31-inch waist and can still do 100 push-ups without turning so
much as light pink. His 90th birthday is coming up in September, and he wants to
celebrate by swimming the 30 miles from Catalina Island to Long Beach, Calif.,
underwater, using air tanks. It'll take about 22 hours.
(For my 90th, I also plan to use air tanks, at home in a hospital bed, gumming
rice cakes.)
More...from Sports Illustrated at: [* Subscribers Only*]
http://premium.si.cnn.com/pr/subs/siexclusive/rick_reilly/2004/01/19/reilly0126/\
index.html


18. Some Bowflex machines recalled after injuries:
Hundreds of thousands of popular Bowflex fitness machines are being recalled
because of safety problems that have resulted in more than 70 injuries, the
government said Thursday.
The voluntary recall affects about 420,000 Bowflex Power Pro XL, XTL, and XTLU
systems distributed by Nautilus Direct of Vancouver, Washington.
The Consumer Product Safety Commission says the machine's backboard bench can
unexpectedly collapse when being used in the incline position.
There also are problems with the "Lat Tower," which attaches to the back of the
bench and has a metal bar that the user can pull down to strengthen the upper
body.
Nautilus Direct says the frame of the tower can weaken over time, twist forward
and fall -- hitting the user in the back, head or shoulder.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/01/29/bowflex.recall.ap/index.html


19. You Are Getting Sleepy:
Susan B. Johnson, Ed.D., Vice President, Education & Certification
Are you getting the ZZZ's you need?  Does it take you more than 30 minutes to
fall asleep at night or do you wake up frequently during the night? Do you feel
groggy or lethargic in the morning and find yourself drowsy during the day
during monotonous situations?  If you answered "YES" to any one of these
questions, you may be one of millions who are chronically sleep-deprived and not
aware of it.  Getting enough ZZZ's may be a more important lifestyle habit than
we ever realized!
Scope of the Problem
Our bodies work on a 24-hour cycle called "circadian rhythms." Circa refers to
around and dia refers to day.  Thus, these biological rhythms occur on a regular
basis within a day or 24-hour period.  Circadian rhythms can be measured by the
increase or decrease in body temperature, the levels of certain hormones in the
blood, and other biological factors. All of these are influenced by our exposure
to sunlight and darkness and help determine when we sleep and when we wake.
More...from the Wellness Insider at:
http://cooper.teamcaster.com/LandingPages/landingpage.aspx?PromoID=172&CustID=94\
452&CampID=150&Token=7118bf64-f7c5-43af-a8f3-d4653c77ee81&ProcessID=660974
[Multi-line URL]


20. Be healthy, stay healthy: prevention is key to living long and well:
No one is born with an instruction manual, so staying alive from conception to
80 or so takes a lot of guesswork and luck.
Nevertheless, some physicians say there are things we can do from start to
finish to maintain basic health. The key is to start early.
Doctors call this process screening or preventive medicine. Here are a few
things people should do throughout their life to ensure safety:
_Wear seat belts and drive safely.
_Avoid harmful drugs and substances, legal or illegal.
_Avoid family violence and violence with strangers. It's unhealthy on several
levels.
"Nobody is invulnerable, and one of the single best health practices is to put
seat belts on," said Dr. John Morley, director of geriatric medicine at the St.
Louis University School of Medicine.
All physicians, from pediatricians to geriatricians, say exercise remains the
single most important element for leading a healthy life. It works for children,
adults, older people, sick people and healthy people.
More...from KRT Wire at:
http://www.fortwayne.com/mld/newssentinel/7817904.htm


21. The Life and Mind of Marion Jones:
She's been called "the fastest woman on earth" and "the best female athlete in
the world."  She's garnered countless U.S. and world titles, medals and
championships. And though she became a new mother last June, she kept pace with
her training - leaping back into competition on February 6 at the Millrose Games
in New York City as she focuses on this upcoming summer.
NIKERunning.com caught up with Marion Jones in Chapel Hill, NC, just a few miles
from where she lives with her family: ace sprinter Tim Montgomery and their son,
Tim Jr. ("Monty").  In this extended discussion, Marion opens up about training
and competition, juggling new motherhood, and her personal approach to life.
Q: What would you say is your most shining moment as an athlete?
MARION: I've had the opportunity to be in several situations that could be
included in this list of my most wonderful sports moments, and one of them has
to be being part of a national championship basketball league team. And a lot of
people are surprised when I say that. Because I'm a Gold Medalist, you would
think that would be ranked high on the list, and it is. But I really love the
concept of the team sport. That team when we won the championship was just the
best bunch of young ladies I could ever imaging playing with. Then of course
winning the gold in 2000. It's not so much the hardware but fulfilling a
dream-and having the memory with me at all times. Having my family there in
particular, and crossing the finish line.
More...from Nike at:
http://www.nike.com/nikerunning/index.jhtml?loc1=ne&loc2=2004January1&at1=yes


22. Get Nailed - Tips for your Toes!
By Rob Dallimore
It is something very simple, but very rarely considered in our pre race
preparations, and in fact I am guilty of neglecting this myself. And since we
are staring down the triple barreled shotgun Ironman NZ is aiming us, I suggest
you should read on.
On the morning of the Taupo ½ Ironman, just as I was putting my socks and shoes
on for a warm up run, I noticed that my toe nails looked like a vultures talons.
Shame on me, what sort of an example am I setting? Do you think I packed my
portable podiatry kit that day too to do a quick trim and file? Of course I
didn't. Well fortunately for me I didn't get the dreaded bloodied shoes, or that
excruciating pain of a sharp nail rubbing away and eventually boring into the
adjacent digit, but I'm sure many of us have experienced it in training and
vowed not to have it happen on race day.
Well in the whole scheme of things getting a pedicure isn't the most important
thing on our pre-race check list, it sits well below packing running shoes,
running shorts and remembering where the race starts. Which is why I strongly
recommend having this menial task attended to about 1 week before the race.
More...from Endurance Coach at:
http://www.endurancecoach.com/Get_Nailed.htm


23. From Runner's World:
Practice Good Posture: Not just when you're running, but all the time. This is
especially important if you've got an office job, and are sitting at a computer
all day. Make sure your keyboard and monitor are properly positioned, and sit
straight but comfortably in your chair. Good posture can improve your running
efficiency and decrease injury risk.

The foot needs strength-training like much of the rest of the body. The simplest
way to strengthen your feet is to kick off your shoes and do these exercises two
or three times a week:
1. Toe rises. Standing with feet slightly apart, rise up on your toes 20 times.
2. Heel drops. Standing with toes on a step, drop the heels below the step (and
back up) 20 times.
3. Towel pulls. Put a towel under your foot and pull at it with your toes for 30
seconds.
4. Toe grabs. Grasp a pencil or marble with your toes.
5. Alphabet practice. Trace the letters of the alphabet (A to Z) on the floor
with the big toe of each foot.

Good Grains: Make cereal a treat. Toss whole grain cereals such as Cheerios,
Wheaties, Shredded Wheat, and Toasted Oatmeal Squares with nuts and dried fruit.

Father Time: "Mileage mania invariably forces you to run the same routes over
and over. At least a few times a week, plan to run for time. Start your watch
when you head out the door, and run any which way impulse sends you. Be creative
and have fun!"
-Adam Bean, RW managing editor


24. 'Professor Popsicle' finishes ice marathon:
A Winnipeg researcher known as "Professor Popsicle" has found humans can
successfully spend days on end in the bitter cold.
Gordon Giesbrecht has spent the past 26 days skiing the isolated, frozen expanse
of Lake Winnipeg as part of his research for the
University of Manitoba on how the body copes with the cold.
Temperatures averaged 15 degrees below zero and dipped as low as 31 below during
his 386-kilometre trek on cross-country skis.
"Now when I'm outside, and it's -25 C, it's not really a big problem," he said
by satellite phone from his small tent on the world's 10th largest lake.
"This has been more a test of just dealing with the cold and living with it,"
explained Giesbrecht.
More...from Canada.com at:
http://www.canada.com/search/story.aspx?id=6f77c90c-a945-4130-9a67-ba3db27e68e2


25. Even toddlers don't get enough exercise - study:
getting enough exercise, raising concerns over their weight, future disease
risk, psychological well-being, behavior and learning ability.
In the first study to rigorously track the movements of preschoolers, scientists
found that the average 3-year-old is physically active for just 20 minutes a
day, well short of the recommended hour a day for that age.
In The Lancet study published this month, scientists from the University of
Glasgow in Scotland recruited 78 children. Each 3-year-old wore an
"accelerometer," a matchbox-sized monitor clipped to the waistband, for a week.
More...from CTV at:
http://www.ctv.ca/servlet/ArticleNews/story/CTVNews/1075470948404_9/?hub=Health



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

January 31, 2004:
Television - NBC 5 PM EST
Nissan Xterra World Championship

February 1, 2004:
Beppu-Oita Mainichi Marathon - Beppu, Japan
http://www.mainichi-jigyoubu.jp/betsudai/

Marathon Popular de Valencia - Valencia, Spain
http://www.correcaminos.org/maraton2004/maraton_english2004.htm

Miami Marathon - FL
http://www.miamitropicalmarathon.com/

Pacific Shoreline Marathon - Huntington Beach, CA
http://www.marathonrun.com/

March 5-7, 2004:
World Indoor Championships - Budapest Hungary
http://www.2004budapest.com/en/index.html
IAAF Site
http://www.2004budapest.com/en/index.html

Check the Runner's Web on Sunday and Monday for race reports on these
events.

This Weeks Personal Postings/Releases:

We have NO personal postings this week.

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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html


Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they
subscribe at:
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Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list
at: mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum,
available off our FrontPage. If you post to the mailing list
and get your email returned, please contact the Runner's Web at
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changes.

Have a good week of training and/or racing.



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

Runner's Web Digest - January 23, 2004

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The mail list has been set to not allow attachments out of concerns for
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References/URLs:
Most references in the digest which do not have a specific URL listed
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http://www.runnersweb.com/running.html
Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
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If you are unable to reach a URL listed here, ensure that you are using
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If you still cannot reach the site, please email me at
mailto:webmaster@... and I will try to track it down.

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New This Week:
We have hit the 750 mark in terms of subscribers!

Our latest column from Carmichael Training Systems is
available: Run Better Off Your Bike by Lance Watson.
Check it out at:
http://www.runnersweb.com/running/cts_columns.html

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Digest Article Index:

1. The Lab Animal
Athletes' use of performance-enhancing drugs will not be policed away.
Genetic manipulation may be next.
2. Atkins advises cutback on meat
Promoters of the popular low-carbohydrate, high-fat Atkins diet are saying that
people should limit their intake of saturated fat by cutting back on Atkins
staples such as meat, cheese and butter.
3. Eat, drink and be healthy
French Cycling Federation's Dr Megret claims that 30% of elite female riders in
France are showing symptoms of unhealthy pre-occupation with diet.
4. The Amish paradox
  Despite a high-calorie diet, an Old Order community's intensely physical
lifestyle produces a strikingly low rate of obesity. It's a message for the
modern world.
5. Beware of Greeks driving cabs:
Peter trades in his running shoes for some interesting cab rides in Athens.
6. Bringing The Gym Home
7. Bringing fitness to an astral plane
8. Negative Splits
9. The Endorphinless Runner's Low:
From I Run, Therefore I am--Nuts! by Bob Schwartz
10. Weight training: How and why
11. Bill Rodgers - A Blizzard? Even Better
12. Fitness Pays Big Dividends as People Age
Experts offer tips to those venturing out to exercise
13. Coffee can give you too much of a buzz
14. Fitness guru Jack LaLanne still going strong at 89
15. Some runners take subzero temps in stride
16. Nutrition to Go - Guide to Energy Bars
17. How To Avoid Stress Fractures
18. From Runner's World
19. Long Run's End
Joe Henderson signs off from Runner's World magazine.
20. Using Glycemic Index to Improve Athletic Performance
21. Pre-Season Tips From Gordo
Phased Approach to the New Year.
22. No matter your sport, don't neglect flexibility and stretching
23. Record number lacing up for marathons
24. Strength Training Urged for Elderly
25. Management of Sports Injuries

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 poll is: "Which shoe(s) are your favourites?"

Cast your vote at:
http://www.runnersweb.com/running.html
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The previous poll was: "What is an acceptable level of the use of drugs in
sports?"

The results at publication time were:
1.   There is no acceptable level  104 90%
2.   <10%  5 4%
3.   10 to 30%  1 1%
4.   31 to 50%  1 1%
5.   51 to 70%  0 0%
6.   71 to 90%  0 0%
7.   100%  4 3%
Total Votes: 115

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Five Star Site of the Week: Running in the USA.
"Welcome to Running in the USA. We are dedicated to helping you find web sites
for results, races and clubs. We have links to over 13800 results, 4200 races
and 700 clubs in our database.
Links in our directory will take you directly to the race or club web page - NOT
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Our Photo Slideshow is updated on a random basis. Check it out from our
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Book of the Week:  Marathon Training For Dummies.
An compact, plain-English guide to getting in shape for a marathon
More than 400,000 people run marathons every year. Millions more aspire to this
ultimate runner's test-a grueling road race over a course that's 26 miles, 385
yards long. This small-trim For Dummies guide shows first-time marathoners how
to realize their dreams-and helps veteran marathoners shave minutes off their
time. Written by one of the top professional road racers in the U.S. today, the
book presents a complete marathon training program, offering savvy advice on
nutrition, hydration, stretching, injury prevention, mental preparation, and
other issues that are key to success. And because marathons are so
demanding-even experienced marathoners can't run more than a few a year-Marathon
Training For Dummies also offers training tips for half-marathons and other
distance events.
Tere Stouffer Drenth (Charlevoix, MI) is a twenty-seven-year veteran of running
and racing and currently runs professionally. She was a scholarship runner at
the University of Tennessee and has worked as a high school cross-country coach.
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/0764525107/runnersweb/102-0749329-2458562


Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

Articles:

1. The Lab Animal:
Athletes' use of performance-enhancing drugs will not be policed away.
Genetic manipulation may be next.
On a brisk day last month, I was led through a warren of red brick buildings
on the campus of the University of Pennsylvania in West Philadelphia and
then up to a fifth-floor molecular physiology laboratory. I had come to
visit some mice -- and to get a peek at the future of sport.
I had heard about these mice, heard them called ''mighty mice,'' but I was
still shocked at the sight of them. There they were in several small cages,
grouped with normal mice, all of them nibbling on mouse chow pellets. The
mighty mice looked like a different animal. They were built like cattle,
with thick necks and big haunches. They belonged in some kind of mouse
rodeo.
The Penn researchers have used gene therapy on these mice to produce
increased levels of IGF-1, or insulinlike growth factor-1, a protein that
promotes muscle growth and repair. They have done this with mice before
birth and with mice at four weeks of age. A result has been a sort of rodent
fountain of youth. The mice show greater than normal muscle size and
strength and do not lose it as they age. Rats altered in the same fashion
and then put into physical training -- they climb little ladders with
weights strapped to their backs -- have experienced a 35 percent strength
gain in the targeted muscles and have not lost any of it ''detraining,'' as
a human being will when he quits going to the gym.
More...from the NY Times Magazine at:
http://www.nytimes.com/2004/01/18/magazine/18SPORTS.html


2. Atkins advises cutback on meat:
Promoters of the popular low-carbohydrate, high-fat Atkins diet are saying that
people should limit their intake of saturated fat by cutting back on Atkins
staples such as meat, cheese and butter.
Responding to criticism from scientists that Atkins could lead to heart disease
and other health problems, the director of research and education for Atkins
Nutritionals, Colette Heimowitz, is telling health professionals that only 20
percent of a dieter's calories should come from saturated fat, the paper said.
Beef, pork, lamb and butter were on the list of "foods you may eat liberally" in
diet founder Dr. Robert C. Atkins' plan. Atkins' original 1972 book, "Dr.
Atkins' Diet Revolution," was contrary to the recommendations of most
nutritional experts at the time. It has become increasingly popular since the
1992 publication of his book, "Dr. Atkins' New Diet Revolution."
Atkins, who died last year, always maintained that people should eat other food
besides red meat, but had trouble getting that message out, the paper said.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/01/19/atkins.reut/index.html


3. Eat, drink and be healthy:
French Cycling Federation's Dr Megret claims that 30% of elite female riders in
France are showing symptoms of unhealthy pre-occupation with diet.
Welsh ex-multi junior world champion and current Commonwealth and World Cup
champion Nicole Cooke states that in Italy, where power-to-weight ratio is seen
as the holy grail, many women riders suffer from eating disorders. Women have a
slower metabolism than men and go to greater lengths to stay slim with
disastrous consequences.
Cooke, who is only twenty years old, gives some very sound advice for someone
her age. "I look at the fat content in foods that I buy, but not obsessively.
Make sure you eat essential fatty acids which are found only in oily fishes such
as salmon, sardines and mackerel. Tuna is only a good source if it is canned in
water."
In women's cycling it is believed that eating disorders contribute to 23% of
female riders suffering from bone diseases like osteoporosis.
One of the most well-known cases of an eating disorder was Dutch pin-up girl,
Leontien Van Moorsel-Zylaard. Twice winner of the female Tour de France and
World Champion, Van Moorsel-Zylaard's weight fell to 45kg as she battled with
anorexia nervosa and was thought to be lost to cycling. Luckily for her, she
overcame this disease with help from a professional cycling boy friend and has
since become a great champion once again.
More...from World of Endurance at:
http://worldofendurance.com/cycling/training_column.asp?a_id=884312&st_name=Achi\
evingPersonalBest


4. The Amish paradox"
  Despite a high-calorie diet, an Old Order community's intensely physical
lifestyle produces a strikingly low rate of obesity. It's a message for the
modern world.
Forget the standard-issue health and fitness resolutions that include
joining a gym, going to yoga and trading meatball subs for white-meat
turkey. It may just be that the best way to get in shape is to plow the back
40, toss a few bales of hay and wash buckets of wet clothes by hand.
Call it the Amish paradox. An exercise science professor has discovered that
a pocket of Old Order Amish folks in Ontario, Canada, has stunningly low
obesity levels, despite a diet high in fat, calories and refined sugar -
exactly the stuff doctors tell us not to eat.
They're at a paltry 4% obesity rate, compared to a whopping 31% in the
general U.S. population, which, as we all know, is getting fatter by the
minute. This group of Amish manages to keep its overweight levels low
despite a diet that includes meat, potatoes, gravy, cakes, pies and eggs. So
what's their secret? Exercise, people. Exercise.
For starters, of the 98 Amish pedometer-wearing adults surveyed over a week,
men averaged about 18,000 steps a day, women about 14,000. Most Americans do
not come anywhere close to that, struggling to get in the recommended 10,000
steps a day.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-amish12jan12,1,4026676.stor\
y?coll=la-health-fitness-news


5. Beware of Greeks driving cabs:
Peter trades in his running shoes for some interesting cab rides in Athens.
Hailing a cab across most of the world is usually a no brainer. A quick wave
of the hand and you have transportation.
Well, it ain't necessarily so in Athens.
I was trading Athens cab stories with CBC colleague Lorna Jackson just after
I got back. Seems I had 10 for every one she had. Mainly because I ain't
scared of no Greek cabbie, having seen the evolution of the species over
three trips spanning three decades.
"Oh, we avoided the cabs there," she said. "They won't stop for you unless
you frantically wave your arms and yell out your destination." Intimidating,
if you're a stranger to the city and the lingo.
More...from the CBC at:
http://www.cbc.ca/sports/columns/running/


6. Bringing The Gym Home:
If working out means packing a gym bag every day, Holly Sanders has had it.
Sure, the 42-year-old freelance writer believes fitness has a place in her
life. But she's convinced that, at least sometimes, that place is in her
home.
"I like the convenience factor of being able to go from lying in bed to
reaching my cardio heart rate max in 10 minutes, then also be showered and
ready for the day within 45 minutes total," she says.
For those who put a premium on convenience or privacy, not to mention saving
the cost of a gym membership, a home gym can be a tempting concept. "Two of
the most significant barriers to exercise are a perceived lack of time and
convenience," says Cedric Bryant, chief physiologist for the American
Council on Exercise. "Home gyms are flexible [schedule-wise], and nothing
could be more convenient."
Provided, that is, the equipment lives up to claims and lasts -- along with
the will to use it. "Too many [products] end up as clothes hangers," says
Tom Mutchler, who tests and rates exercise equipment for Consumers Union,
publisher of Consumer Reports.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A57539-2004Jan5.html


7. Bringing fitness to an astral plane:
As the group cycling class settles into a warm-up, the instructor delivers
his motivational spiel. But this one's a little different from the usual
let's-have-fun-with-fitness speech.
"This weekend," says class leader Darryl Gaines, legs pumping at a speedy
clip, "Mars and Pluto are going to move in the sky, which means that we have
a lot of power available right in front of us, so let's use it. We're going
to ride with that tonight."
It has to be the quintessential Los Angeles experience - astrology mixed
with exercise in something called Astro Rev. The physical realm meets the
astral plane; the human body joins with the heavenly bodies. It seems
painfully gimmicky, a surefire way to get the trend-conscious to sweat. But
for 42-year-old Gaines, the combination is just a new way to approach
fitness.
"The idea really is," he says, "that it's a newscast. We talk about what's
going on for all of us. We look at specific aspects in the sky for the week,
and not only do we talk about how it affects us physically, but also
spiritually. We stick with planets that rule energy, and we capture the
theme of the class based on that energy."
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-bodywork19jan19,1,7085124.s\
tory?coll=la-health-fitness-news


8. Negative Splits:
"Negative Splits" usually means the second half of the race is faster than
the first.  This has been promoted by many experienced runners and experts
for a long time.
Why does it work?  The author is not aware of any scientific studies
elucidating the reason for running negative splits to be a good strategy for
racing.  The following is the author's hypothesis:
Running involves the coordination of  multiple systems of the body (e.g.
metabolic system, muscular system, etc.).  Every system has a sort of
inertia in a broad sense.  It takes some time after a race starts for the
inertias to fade away.  During the initial phase of a race (e.g. the first
three miles of a marathon), the cost in terms of energy consumption,
accumulation of lactic acid or microscopic muscle damage is higher than
later phases at the same pace.  The performance of a race is limited by some
accumulative factors.  For shorter distances such as 10K or shorter that are
run above the lactate threshold, the limiting factor is the accumulation of
lactic acid.  For longer distances such as marathon that are run well below
the lactate threshold, the limiting factors are accumulated microscopic
muscular damage, energy exhaustion, accumulated imbalance of body fluid
electrolytes, or depletion of some elements.  Starting slowly and gradually
increasing the speed help minimize these accumulative factors in a race.
More...from biyee at:
http://www.biyee.net/running/negative_splits.htm


9. The Endorphinless Runner's Low:
From I Run, Therefore I am--Nuts! by Bob Schwartz
I've been fairly lucky throughout my running years (knock on the bottle of
anti-inflammatories) that I've been able to avoid a major injury. You know,
the one that turns a suddenly sidelined runner into a foaming Neanderthal
because he can't get his daily dosage of endorphins.
Unfortunately, I recently became part of that contemptible club, with the
required entry being one or more consecutive months off from running because
of an injury. I wish I had some battle-produced reason like having suffered
a stress fracture in my foot after running 180 miles per week for 10
consecutive weeks, or having injured my Achilles tendon on my 74th
consecutive 400-meter repeat. That would have gotten a "Whoa, Nellie!" but,
alas, my reason gets a "Yo, idiot."
My less-than-awe-invoking excuse was to pull a hamstring playing basketball.
I know. What's a runner doing playing with those weekend warriors who are
otherwise known as the gang of
anterior-cruciate-ligament-tears-waiting-to-happen?
More...from Human Kinetics at:
http://www.humankinetics.com/products/showexcerpt.cfm?excerpt_id=2974


10. Weight training: How and why:
When it comes to fitness, investing in a set of weights may pay dividends
just as great as those gained with a pair of walking or running shoes.
How can this be? As you grow older, your muscle fibers shrink in number and
in size. They also become less responsive to messages from the central
nervous system. Together, these factors contribute to decreases in strength,
balance and coordination.
Weight training - a form of strength training - can slow and even reverse
the declines in strength, bone density and muscle mass that accompany aging.
The American College of Sports Medicine recommends weight training for
people over 50 in addition to aerobic activity and stretching.
"Generally, sedentary people can lose up to 10 percent of their lean muscle
mass each decade after age 30," says Edward Laskowski, M.D., a physical
medicine and rehabilitation specialist and co-director of the Sports
Medicine Center at Mayo Clinic, Rochester, Minn.
"If you don't do anything to replace that loss, you're losing muscle and
increasing fat," says Dr. Laskowski. "But if you do weight training, you can
preserve and enhance your muscle mass. It's like having a V-8 engine instead
of a 4-cylinder. You have a bigger engine to burn more calories because it
takes calories to keep that engine running."
More...from CNN at:
http://www.cnn.com/HEALTH/library/HQ/01627.html


11. Bill Rodgers - A Blizzard? Even Better:
For runners undeterred by snow, sleet, or icy temperatures, a big challenge
is convincing your nonrunning friends that you're not crazy. "People have a
fear of running in the cold," says Bill Rodgers, winner of four New York
City and four Boston marathons, who still competes in the 55-59 age group.
"There's a myth that running will freeze your lungs, and of course that
won't happen." Rodgers, co-owner of the Bill Rodgers Running Center in
Boston (billrodgers.com), has plenty to say in defense of winter runs. "I
think running in winter is really stunning. You can train well -- better
than in the summer when you're perspiring more."
While treadmills are fine, "I've always been a runner who wanted to go out,"
he says. "The trickiest thing I found was not snow, but the ice. I take my
corners really slow. On bad-weather days, I cut back. But sometimes I like
to go out there in a blizzard -- because it's fun."
More...from Business Week at:
http://businessweek.com/magazine/content/04_03/b3866093_mz070.htm


12. Fitness Pays Big Dividends as People Age:
Experts offer tips to those venturing out to exercise.
It's one thing to have stomach muscles that resemble a six-pack when you're
younger, but how about being able to carry a six-pack from the car to the
house when you're 75?
The latter is the goal of exercise for older people, says an exercise
professional who specializes in fitness for seniors.
"The image of fitness is a ripped bodybuilder, but when you're talking about
older adults, they just want to be active and physically healthy," says
Colin Milner, head of the International Council on Active Aging, a trade
association of more than 3,500 organizations that specializes in senior
fitness.
More...from HealthScout at:
http://www.healthscout.com/news/1/516738/main.html


13. Coffee can give you too much of a buzz :
Thea Jourdan on the physical effects of caffeine
Tony Blair is on an indefinite coffee break. Doctors have told the Prime
Minister to steer clear of his favourite pick-me-up, following treatment for
an irregular heart beat. "I was told I was taking too much coffee," he said
last week, admitting that he still needed a cup of tea in the morning. "I
love my cup of tea. I can't do without that."
Coffee is a stimulant, and has a mild effect on the nervous system. It is
now the world's most popular drink, after water. British adults drink an
average of three cups of coffee every day. According to Nestlé, which
produces Nescafé and Gold Blend, our total coffee consumption has increased
by 17 per cent over the last 10 years.
Most people can enjoy the caffeine "buzz" without any serious ill-effects.
The British Heart Foundation says that drinking modest amounts should not
increase the risk of heart arrhythmia. However, about two per cent of the
population are - like Mr Blair - susceptible to palpitations. Even a little
caffeine can trigger an attack of tachycardia, which causes the heart to
race. "We tell patients troubled with palpitations to avoid coffee
altogether," says John Clelland, professor of cardiology at the University
of Hull. "Many people report a big improvement in their symptoms when they
cut out coffee, although it is not a cure."
More...from the Telegraph at:
http://www.telegraph.co.uk/health/main.jhtml?view=DETAILS&grid=P8&targetRule=10&\
xml=%2Fhealth%2F2003%2F12%2F09%2Fhcoff09.xml
[Multi-line URL]


14. Fitness guru Jack LaLanne still going strong at 89:
Dismissing old age as a myth, Jack LaLanne, TV's first fitness guru, says old
folks should get out of their easy chairs and "work at living."
At 89, he hits the gym every day at 5 a.m., lifts weights and swims for two
hours.
"The only way you hurt your body is not using it. That's the killer:
inactivity," LaLanne said recently at his home on the central California coast.
"Sitting around on your big fat butt and thinking about the good old days.
You've got to work at living. Take care of the most important thing in your life
-- your body."
LaLanne hosted a TV exercise show for 34 years. Dressed modestly in black, he
directed America's housewives from 1951-85 in the proper form for sit-ups and
push-ups to the accompaniment of organ music, not disco aerobic tunes
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/01/19/jack.lalanne.ap/index.html


15. Some runners take subzero temps in stride:
In the biting cold of upstate New York, Ray O'Conor runs in snow, sleet, high
winds, even subzero temperatures.
"Having fresh air in your lungs, even if it's cold air, is better than stale
indoor air," he says.
Sometimes, he sees a shooting star or crosses paths with a deer. In the still of
morning, he hears only his heartbeat and the rhythmic thump of his feet hitting
the ground.
Runners and other athletes from colder climes brave the elements every day to
pursue their passion, some looking for a competitive edge or preparing for
spring marathons. Others just get a kick out of being the only ones exercising
outside on a snowy day.
"It's like having the whole town and world to yourself," said 40-year-old Dave
Taylor, president of the Traverse City Track Club in Michigan and a competitive
runner for 27 years. "There's a special quietness."
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/01/17/winter.training.ap/index.html


16. Nutrition to Go - Guide to Energy Bars:
There once was a simple world with no energy bars; a world where runners nimbly
sprinted through a KFC and pocketed a few honey packets.
Our world has changed. It's raining thick with energy bars, compressed meal
replacements, packed food supplements and anvil-hard protein bars.
Just as there are many types of nutrition bars, there are many types of runners.
We are a group made up of recreational runners, competitive runners and runners
who just like to make up the crowd. Some of us can claim prize money on our IRS
1040-most of us will never have to worry about that. But one thing that we all
have in common is our quest for good health. We are committed to a healthy
lifestyle, and nutrition is a considerable piece of that picture.
The plethora of nutrition bars will only continue to grow. "For $50,000 or
$100,000, you can be in the bar business," Brian Maxwell, president and CEO of
PowerBar, Inc., told Food Processing magazine. In other words, anybody can fit
their heads under the money spigot of snack foods and drink mightily from the
$40 billion industry. Given the ever-increasing number of choices, we need the
knowledge that will enable us to choose the products that best fit our lifestyle
and how we run.
More...from Running Times at:
http://www.runningtimes.com/issues/03apr/energybars.htm


17. How To Avoid Stress Fractures:
In our previous article we looked at bone density, training, muscle mass and the
like. In this article we continue to look at factors that may influence stress
fractures.
TRAINING SURFACE
Training surface, especially hardness, has long been considered a contributor to
stress fracture development. This can be worsened if the surface is uneven or
cambered. On the other hand, running on softer surfaces may hasten muscle
fatigue...
Advice:
Currently there are no scientific data assessing the relationship of training
surface and stress fractures specifically. Nevertheless, it might still be
prudent for athletes who engage in hectic weight-bearing exercise training, to
minimize the time spent training on hard, uneven surfaces (especially those who
are prone to the development of stress fractures).
FOOTWEAR / INSOLES / ORTHOTICS
Athletic footwear / insoles / orthotics aim to absorb shock and control motion
of the foot and ankle. It is important that individuals train in shoes that are
appropriate for their foot type. When selecting an athletic shoe, the important
features to consider are midsole hardness (as this mainly determines the shock
absorbing property of the shoe), midsole width, heel flare, heel height,
stability and torsional flexibility. People with high arches should consider
shock-absorbing features as a priority, whilst those with low arches need
support for excessive motion.
More...from World of Endurance at:
http://worldofendurance.com/runnersguide/focus_column.asp


18. From Runner's World:
Take the "talk test". The 'talk test' means running at a pace comfortable enough
to converse with a training partner--but not so easy that you could hit the high
notes in an Italian opera.
-Runner's World editors

If you have trouble sleeping before a race, spend some time relaxing before you
go to bed. Try to erase tense thoughts from your mind, and focus on something
very calming before trying to nod off.

Parsley, sage, rosemary, and thyme are packed with health-enhancing
antioxidants. To get more antioxidant-packed herbs in your diet, consider these
five easy preparation tips:
1. Oregano: Sprinkle in spaghetti sauces, over pizza, or on French bread.
2. Dill: Sprinkle over baked salmon, along with onion and lemon.
3. Thyme: Splash thyme and garlic onto poultry, green beans, or add to soups.
4. Rosemary: Use when cooking or grilling shrimp, scallops, pork, chicken, or
filets.
5. Peppermint: Mix peppermint into your favorite cookie, cake, or brownie
recipe.

Get Stronger: "Do some weight training, rowing, stair climbing, pool running,
mountain climbing or any other activity that requires moving your muscles
against resistance. It's great that you've got a super cardiovascular system;
now add some muscle!"
-Katie Herrell, RW online coordinator



19. Long Run's End:
(This piece stood as my signoff to Runner's World readers after writing there
for 33 years. It ran in early January as my final "Bell Lap" column for RW
Online.)
Jobs, like races, have finish lines. These seldom come at exactly the time you
expect or hope. But whatever the result, you accept it and move on because the
only other option is to give up for good.
My job as a columnist for Runner's World lasted much longer than I ever thought
it would. But I knew that it would end someday.
Now I've reached my finish line at RW. This may not be a good time -- could
there ever have been a good one? -- but I accept it and prepare to move on to
whatever comes next.
But first let me explain what happened. Since word of this move came out, some
rather overheated comment about it has raced around the Web. This is my chance
to clarify what happened and what will happen next.
David Willey, the new editor, is charged by his bosses at parent company Rodale
with redesigning Runner's World. We can argue whether the choices are the right
ones or not, but they're coming anyway.
He called me in December to say that my RW column had "run its course" and would
breathe its last in the March issue. This isn't simply an out-with-all-old step.
The remaining columnists, Amby Burfoot and John Bingham, aren't far behind me in
age and are longtimers with the magazine.
From Joe Henderson at:
http://www.joehenderson.com/archive/410.html


20. Using Glycemic Index to Improve Athletic Performance:
The Glycemic Index gives a numeric value for the glycemic response, which is a
measure of the food's ability to raise blood glucose (blood sugar). Foods with a
high glycemic index cause a greater change in blood glucose and insulin, which
results in greater glycogen replacement in the muscles, thus impacting athletic
performance.
With all the hype today about protein being the most vital nutrient for athletes
(not true, by the way), many athletes are beginning to look at carbohydrates
differently. The truth is, carbohydrates play an essential role in the diet
because they are a key source of energy and provide the glucose necessary to
replace the glycogen lost during training and competition.
In fact, carbohydrates eaten before and during exercise, primarily in the form
of sport drinks, bars and gels, help maintain blood glucose levels and prevent
premature fatigue and decreased performance. Carbohydrates are important after
exercise as well, as they replenish muscle and liver glycogen, restoring the
athlete's capacity for intense training and competition.
More...from the GSSI at:
http://www.gssiweb.com/reflib/refs/623/ssn_glycemic.cfm?pid=38


21. Pre-Season Tips From Gordo:
Phased Approach to the New Year
I've had a few false starts coming back from IM Canada so, now that Kona is
completed (gotta love the UltraCanucks!), I wanted to share some ideas that
might help you avoid some of the more common pitfalls of the off-season period.
The off-season presents an interesting conundrum in that the more experienced
and fit we become, quite often, the deeper our end of season recovery needs. As
well, the greater our fitness at the end of our season, the more damage we can
do by coming back too quickly. My greatest off-season errors have come following
my best end of season race performances.
I like to look at the off-season in three phases. Each of the three phases will
last between two and five weeks. With my own athletes, we typically use three to
four weeks per phase.
More...from Xtri.com at:
http://www.xtri.com/article.asp?id=1099


22. No matter your sport, don't neglect flexibility and stretching:
Flexibility is one of the most neglected aspects of physical fitness and sports
training. Quite often, when the subject is brought up, the eyes roll in
conjunction with a sigh of boredom and dismay.
However, when someone is offered "stretching," the offer is almost always
received with a resounding and enthusiastic expression of gratitude and
acceptance.
What this tells me is that everyone enjoys and needs to be stretched, but no one
enjoys doing it themselves. I am with you on this one, folks. However,
flexibility is a crucial component of any exercise or sports performance
program, and here are some of the reasons why.
First of all, a supple muscle will be able to tolerate physical stress much
better than an inflexible one and will be much less prone to injury. Second, the
increased range of motion allows for greater speed and force production as well
as more freedom of movement. This will lead to greater comfort when performing
any movement or while exercising, and will also lead to improvements in athletic
performance.
More... from Active.com at:
http://www.active.com/story.cfm?story_id=10392&sidebar=575&category=keep_fit


23. Record number lacing up for marathons:
Once the realm of elite runners with iron constitutions and a taste for pain,
marathons have gone mainstream.
Training programs, nutrition, well-stocked events and the snowball effect of so
many participants has turned the 26.2-mile run into a long jog for the masses.
In 2002, a record-setting 450,000 people completed a U.S. marathon. Of those, 40
percent were first-timers, said Ryan Lamppa, a researcher at U.S.A. Track &
Field. Final statistics for 2003 aren't yet in, but Lamppa predicts a 3 percent
increase, with even more marathon finishers expected for 2004.
"This growth in the marathon is a social phenomenon," he said, with at least 300
marathons a year nationwide.
Experts have honed their advice, enabling everyday people to train efficiently
and with the confidence to finish a marathon.
People of all ages and shapes can get advice from books, the Web, even friends
and co-workers.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/01/23/marathon.masses.ap/index.html


24. Strength Training Urged for Elderly:
NEW YORK (Reuters Health) - More older adults should be participating in weight
training and other strength-building exercises, experts say.
A nationwide survey shows that only about 11 percent of people aged 65 and older
regularly perform any sort of strength training. That's far short of the 30
percent of older adults who public health officials would like to see performing
strength-building exercises by 2010.
"We're less than half way to that goal," Dr. Judy Kruger of the Centers for
Disease Control and Prevention (CDC) in Atlanta told Reuters Health in an
interview.
Many older people may never consider lifting weights, but performing exercises
to build strength can provide important health benefits, according to Kruger.
Strength training can reduce the risk of falls and fractures and make it easier
for older people to carry out their activities of daily living, she said.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=4197151


25. Management of Sports Injuries:
When it comes to sports, pain and gain often go hand-in-hand. Some
sports-related injuries are only temporary while others can cause lasting
damage. But if proper treatment is executed early, pain from these injuries can
be effectively controlled. Join experts as they talk about the most common
injuries in sports activities and the various treatment techniques for relieving
pain.
ANNOUNCER: No pain no gain. That's the motto many athletes live by in the
exciting world of recreational sports.
Often those that live by it, however, know all too well that pain might be the
result an injury.
Some of the most common injuries these enthusiasts encounter are found in the
shoulder, knee and ankle.
More...from Lycos at:
http://healthology.lycos.com/webcast_transcript.asp?b=lycos&f=fitness&c=fitness_\
sportspain&spg=TRND


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

January 24, 2004:
Gasparilla Distance Classic - Tampa, FL
http://www.tampabayrun.com/gasparilla/

January 24-25, 2004:
Wildhaus Winter Triathlon Cup - Switzerland
http://www.triathlon.org/winter-tri/win-2004/wildhaus/index.htm

January 25, 2004:
3M Marathon - Austin, TX
http://www.3m.com/races/

Hops Marathon - Tampa, FL
http://www.tampabayrun.com/hops/index.html

Las Vegas Marathon - NV
http://www.lvmarathon.com/

Osaka International Ladies Marathon - Japan
http://www.ktv.co.jp/marathon/english/

March 5-7, 2004:
World Indoor Championships - Budapest Hungary
http://www.2004budapest.com/en/index.html
IAAF Site
http://www.2004budapest.com/en/index.html

Check the Runner's Web on Sunday and Monday for race reports on these events.

This Weeks Personal Postings/Releases:

We have NO personal postings this week.

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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html


Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they
subscribe at:
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Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list
at: mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum,
available off our FrontPage. If you post to the mailing list
and get your email returned, please contact the Runner's Web at
mailto:webmaster@... to notify us of the problem. To update your
Runner's Web eGroups subscriber's profile, go to the web site at
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changes.

Have a good week of training and/or racing.



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

Runner's Web Digest - January 16, 2004

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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.
The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
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Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
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If you are unable to reach a URL listed here, ensure that you are using
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New This Week:

The Runner's Web (http://www.RunnersWeb.com)  site is the top ranked "Running
and Triathlon" site under Google and the "Most Popular In Running and Triathlon"
Site
under Alexa.

One of our affiliates, adidas, is offering 30% off PLUS free shipping on all
orders of $100 or more until January 20th.
Visit their site at:
http://service.bfast.com/bfast/click?bfmid=20812557&siteid=39999062&bfpage=thest\
ore2

Our latest column from Carmichael Training Systems is
available: Training: The Muscle Recovery Window, Written by Matt Fitzgerald.
Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Fed up with Spam, try Cloudmark's SpamNet for Outlook and Outlook Express:
http://www.cloudmark.com/?rc=hvx4hl

New Advertiser:
321Coaching, An Integrated Triathlon Coaching System (http://321coaching.com/)
Member Benefits:
The primary mission of 321 Coaching is to provide the best triathlon or
single-sport coaching with the highest level of individual service, offering
training programs that will meet the needs of each athlete, and be easily
integrated into the lifestyle of the athlete. I work with individuals to set
challenging, but realistic goals, and maintain open channels of communication as
coach and athlete strive to reach athletic dreams.
As a Level 1 or 2 client of 321 Coaching, you have access to the following
benefits:
A comprehensive assessment of your current lifestyle and fitness habits, and
physical condition
Training programs that are tailored to your individual lifestyle and schedule
and personal goals (both short term and long term)
Regular, timely communication and feedback through email, telephone, and one to
one (when possible) ***
Private access to your own training program and training log, integrated within
the 321 website
Private messaging system between athlete and 321 Coaching - integrated within
the 321 website
Discussion Bulletin Board between all 321 athletes - integrated within the 321
website
Monthly 321 newsletters, including race reports, featured articles from sports
psychologists, nutritionists, physiotherapists, massage therapists and athlete
interviews. The 321 newsletter also includes a monthly "workout of the month"
and a Q&A column.
Access to all previous Newsletters
Access to other articles with useful information on a variety of subjects
Access to workouts with 321 Triathlon Club for Vancouver Lower Mainland athletes
Special rates for 321 Training Clinics, Camps and lactate threshold testing
321 "Team Clothing" - order custom-made training and racing gear
Discounts or product from sponsors: PowerBar, Steed Cycles and North Shore
Athletics
Level 3 clients have access to the following benefits:
A proven detailed training program designed by Mark to guide you towards your
specific goals, including useful information on training, stretching and injury
prevention.
Monthly 321 newsletters, including race reports, featured articles from sports
psychologists, nutritionists, physiotherapists, massage therapists and athlete
interviews. The 321 newsletter also includes a monthly "workout of the month"
and a Q&A column.
Special rates for 321 Training Clinics, Camps and lactate threshold testing
321 "Team Clothing" - order custom-made training and racing gear
Discounts or product from sponsors: PowerBar, Steed Cycles and North Shore
Athletics
*** Frequency of communication is determined by the program level chosen. See
Training Programs for details and comparisons.
If you are looking for something in particular and you do not see it here,
please send me your suggestions by email. I am working to continuously improve
the services I provide to clients and value your feedback.
Mark Bates : mailto:Mark@... : Phone 604.924.4991



Digest Article Index:

1. Setting up a runner's strength-training program
2. How the Pill affects your running performance
3. The Role of Carbohydrates in Exercise and Physical Performance
4. Invest in your Running Economy
5. Carb-conscious? Look to nuts and soy to get out of that meat-and-cheese rut
6. The Art (Joy?) of Being a Clydesdale
7. Training Center Gives Athletes Something To Chew On
8. You -- yes you -- can run a marathon
9. Just How Good is Exercise? Even better than you think!
10. A rift in business, science of aging
Some see aging as a disease to be cured. But many doctors cite a lack of
research and question the motives behind a growing movement
11. Sprucing Up The Looong Run!
12. Latest Research Review (SportsInjuryClinic.com)
13. Stretching: A key component of your exercise program
14. Muslim Women, Exercising Modesty
15. Olympic Hurdle: Having A Baby
16. Seeking Perfection in Motion
Rotate workouts day to day to build a balanced regime.
17. Get that extra edge with the Energy Diet
18. Eat, drink and be healthy
French Cycling Federation's Dr Megret claims that 30% of elite female riders in
France are showing symptoms of unhealthy pre-occupation with diet.
19. Guide to Valentine Races
Looking for a race to run with that special someone?
20. 'Extremely dangerous' cold
Dr. Gupta explains some ways winter weather can affect your health, and what
precautions you should take
21. Take Care of Yourself
22. From Runner's World
23. Top 10 Keys to My Success from Weldon Johnson
24. In a Race Against Time
The over-50 crowd works out and competes like never before. Smart ways to stay
fit
25. Exercise? Count on It:

We have ONE personal posting this week.
Personal Postings, when available, are located after the Upcoming Section
towards the bottom of the newsletter.

Looking for help training for your big race?
321 Coaching is an online coaching business run by 4-time National
Triathlon Champion Mark Bates. Mark has been very successful in
developing programs for all levels of athletes, for both short and long
course racing. Group Training Programs are available for $45/month, and
are designed to give you a structured program with feedback aimed at a
goal race. More details are available at http://www.321coaching.com


This week's poll is: "What is an acceptable level of the use of drugs in
sports?"

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: "Which events will you do in 2004?"

The results at publication time were:
1.   Adventure race  16 7%
2.   Cycling (road race)  19 8%
3.   Cycling (mountain biking)  15 6%
4.   Ironman Triathlon  26 11%
5.   Marathon  56 23%
6.   Road race (non-marathon)  65 27%
7.   Triathlon (Olympic or sprint)  45 19%

Total Votes: 242

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: NatashaFilliol.com.
Natasha is a top-ranked Canadian triathlete from Paris, Ontario who currently
resides and trains in Victoria, BC.
She is a member of the Canadian Elite Triathlon Team, the 2002 Commonwealth
Games Team, the 2003 Pan American Games Team
and has met the Canadian Athens "A" Standard Qualifier.
A number of articles on her races have appeared on the Runner's Web.
Check out the site at:
http://www.natashafilliol.com/

If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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: Heart Monitor Training for the Compleat Idiot by John L.
Parker.
You have nothing to lose but your old PR's!
Attention Runners, Triathletes, Cyclists & Fitness buffs!
Do you suspect that your best race or sleekest body is in there somewhere,
waiting for the right schedule, coach, or series of workouts to bring it out?
The author agrees. He thinks most athletes and fitness buffs train incorrectly.
This book is the only one on the market that comes with a guarantee: Use the
system for a month and if you're not running or training better than you ever
thought possible, return it for a refund and an apology! The book even includes
a chapter of case histories of runners who began using the program and within
weeks started seeing amazing improvements. And not by running harder, but by
using the heart monitor to ensure that their recovery days were run easy enough!
The author offers athlete/readers the following enticements:
* Race and train better than you ever thought possible
* Get fewer injuries and avoid overtraining
* Train efficiently without feeling tired all the time
* Learn to USE a monitor, not just wear one
* Get out the door in 10 minutes, WITH A PLAN!
* Adapt the monitor to YOUR training, not the other way around
Buy the book at:
http://www.amazon.com/exec/obidos/tg/detail/-/0915297256/ref=ase_runnersweb/102-\
0749329-2458562?v=glance&s=books
[Long URL]


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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

Articles:

1. Setting up a runner's strength-training program:
There are at least three good reasons for distance runners to acquire a sizeable
level of general strength in both the legs and the upper body.
First, workloads of greater intensity can be managed more easily. Second,
greater muscular strength decreases the risk of joint injury or overuse strain
by minimizing connective tissue stress (bone, ligament, tendon, or cartilage),
which plays a part in maintaining joint integrity. Third, a progressive
resistance exercise program helps strengthen these connective tissues, making
the entire support system more durable.
Why weight train?
As an example of the benefits strength training can provide, recent studies have
shown that as few as six weeks of proper weight training can significantly
reduce or completely relieve kneecap pain or "runner's knee." It also reduces
the recurrence of many other common injuries, including nagging hip and low back
pain.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10382&sidebar=13&category=running


2. How the Pill affects your running performance:
In 1985, in South Africa, Van Gend and Noakes canvassed the female entrants who
took part in the 1983 Two Oceans Marathon, about their menstrual histories. An
astonishing 92% who participated in that event responded to their survey.
This revealed that of the 108 runners who replied, 38 were on the pill, pregnant
or were non-menstruating.
Sportswomen use the pill for one or more reasons:
To avoid pregnancy.
To control menstruation if it is known that performance is affected during the
menstrual cycle or if a major competition is likely to occur while menstruating.
This requires the athlete to establish the menstrual cycle length and to monitor
training and competition performance during the different phases of the
menstrual cycle by the careful use of a training diary.
There is one very good reason why most female runners do not use the pill: it is
associated with weight gain. Most world-class distance runners are from 10 to
20% lighter for their height than non-active females. While a healthy female who
is 1.67cm tall and weighs 59kg will be content with this, a top-class runner
will be thinking of 47kg to 53kg.
However, this reduced weight leads to other complications, including the
possible total cessation of the period. As this condition is strongly associated
with osteoporosis (declining calcium in the bones), female athletes with this
condition should go on a high-calcium food diet, together with nuts and fruit,
pineapple juice and vitamin D.
The consumption of coffee (caffeine), sodium and alcohol should be discouraged.
The mineral boron, found in fruit and nuts, has the power to reduce calcium loss
in bones by up to 40%. Pineapple juice is a rich source of manganese. This
mineral has been found to be one-third less than normal in women suffering from
osteoporosis. Coffee, salt and alcohol undermine the calcium status of bones
further in a non-menstruating female.
More...from the World of Endurance at:
http://worldofendurance.com/article.asp?a_id=336152


3. The Role of Carbohydrates in Exercise and Physical Performance:
Introduction
Interest in the influences of food on the capacity for physical activity is as
old as mankind. From earliest times, certain foods were regarded as essential
preparation for strenuous physical activity. In a recent consensus conference on
food, nutrition and sports performance, carbohydrate containing foods were
identified as having the most significant impact on exercise performance. The
nutritional importance of protein, as a fuel for exercise and as a contributor
to strength development, has been over emphasized, whereas the fluid intake has
been, by comparison, underplayed (183).
Most studies on the influence of carbohydrate intake on exercise performance
have been conducted in laboratories using either cycling or treadmill running.
Performance is usually assessed as either the time to exhaustion (endurance
capacity) during exercise of constant intensity, or the time to run a
predetermined distance or complete a prescribed workload (performance) in the
shortest time possible. In some studies, the investigators have combined the
elements of both endurance capacity and performance in one protocol in order to
try to simulate an activity pattern common in sports. For example, running at a
constant submaximal pace for an hour or more and then completing a set distance
in as fast a time as possible; or cycling at a constant submaximal workload and
after an hour pedaling as fast as possible to complete a set work load as
quickly as possible. The division between endurance capacity and endurance
performance is artificial because in any real life endurance race or event, both
endurance capacity and pace are required in order to be successful.
Nevertheless, by obtaining a better understanding of simple endurance capacity,
we can get a clearer picture of the essential determinants of endurance
performance.
More...from the Food and Agriculture Organization of the United Nations at:
http://www.fao.org/docrep/w8079e/w8079e0n.htm


4. Invest in your Running Economy:
by Owen Anderson, Ph.D.
These training tips will help you run faster and more efficiently
Running economy. It sounds important, but what exactly does it mean? Is it
finding a pair of high-tech running shoes for $5 at a yard sale? No. Running
economy refers to how much oxygen you use when you run. When you improve your
economy, you can run at a smaller percentage of max VO2 (your maximum rate of
oxygen utilization), so runs feel easier.
What's more, improving running economy by even 1 percent can shave at least 20
seconds from your 10-K time. Here are five proven ways to become more
economical:
Capital Hills.
Two types of hill efforts are most effective for improving economy: (1) bounding
with an exaggerated knee-lift and longer-than-usual strides, and (2) surging up
hills at about 5-K race pace or slightly faster.
Once a week, on a fairly steep hill at least 100 meters long, bound up the hill,
then jog back down. On the second repeat, surge up the hill. Alternate bounding
and surging for a total of six repetitions at first (three bounds and three
surges). Gradually increase the number of reps each week to a maximum of 10 to
12.
More...from Runner's World at:
http://www.runnersworld.com/home/0,1300,1-0-0-625,00.html



5. Carb-conscious? Look to nuts and soy to get out of that meat-and-cheese rut:
Katherine Voss has been on a doctor-supervised low-carbohydrate diet for 10
years. The regimen has worked wonders in helping her lose weight, fight high
cholesterol and control a thyroid problem, but still, it has its drawbacks.
"You get OD'd on omelets," says Voss, who is 27. "You don't want to look at
another egg."
That's the lament of many devotees of Atkins, South Beach, the Zone, and other
carbo-controlled eating plans. At first, an all-you-can-eat buffet of meat,
butter, cheese and eggs sounds like heaven on earth. But after a few months, the
thrill wears off, and even the most carnivorous palate craves a change.
Good news: There are high-protein alternatives that allow dieters to keep away
from carbs, yet still enjoy a culinary change of pace. The most popular
alternatives, according to dietitians and dieters, are nuts and soy-based foods.
More...from Sympatico at:
http://homeandfamily.sympatico.ca/food/feature2_gonuts.html



6. The Art (Joy?) of Being a Clydesdale:
It's a (Big) Dog's life...
People tend to look at you a little funny when you tell them you're a
Clydesdale.  "A Clydes-what" is a common reply.  Clydes'dale: Noun - defined by
Webster's as "a large, powerful horse", and the equine industry takes it even
further.  In triathlon circles, a "Clydesdale" is a male athlete in excess of
200 pounds - the proverbial "big horses" of the tri scene.  Females get a much
more pleasant distinction, as a 140 pound woman can enter a race as an "Athena".
Let me get this straight:  "Guys of Size" are labeled as horses, while the women
are Greek goddesses?  OK - sounds fair to me...
So we're Clydesdale's at 200 pounds and above.  In football, that's somewhere
between a small receiver and a place kicker.  A veritable lightweight.  Sumo
wrestlers don't even have a class that goes that low; but in triathlon circles
we're an anomaly.  People our sizes don't regularly don a pair of Speedo's
(thankfully) and head to the start line.  But that too is changing, as more and
more Race Directors are including the Clydesdale and Athena (CD&A) classes -
because more and more of us are entering (and finishing) some pretty good races.
Being a Clydesdale is a choice.  No one has ever been forced to "go Clyde" in
any race, as we can always revert back to the age group we fall into; but that
brings up another interesting dilemma.  Would I rather advertise to the world
that I'm 200 pounds, or that I'm nearly 40?  Seems like a "no win" situation
there; and since it's pretty easy to guess the 200 pound part in a tank top and
running shorts, "let's go Clyde"!
More...from Transition Times at:
http://www.transitiontimes.com/viewstorylocal.cfm?ID=3873&ett2local=Ohio


7. Training Center Gives Athletes Something To Chew On:
SAN DIEGO -- Food, glorious food -- and it seems like there's more of it at the
cafeteria at the Olympic Training Center in Chula Vista than anywhere else in
San Diego.
Anywhere between 100 and 400 Olympic hopefuls refuel every day at the training
center.
Executive chef Christopher Brill and his staff of 20 work with an on-site
nutritionist to plan the meals.
"They eat to live -- where the rest of us at restaurants live to eat," said
Brill. "They really use the nutritional value of the food options."
With such a wide range of athletes performing in diverse events, the cafeteria
needs to provide a variety of options for the assorted tastes of athletes like
Justin Flores (pictured, right) and his brother, Jake, who are judo athletes.
"Mixed greens, stuff like that, try to eat small meals a lot during the day,
like four meals a day," said Justin.
More...from NBCSanDiego at:
http://www.nbcsandiego.com/sports/2748992/detail.html


8. You -- yes you -- can run a marathon:
All you have to do is decide to put your best foot forward.
In this special series of reports, NBC4's Fred Roggin tells you how to get
started -- with the help of seasoned running veteran Coach Pat Connelly.
GET STARTED!:
Part 1: Taking The First Step
Part 2: Use Gravity To Your Advantage
Part 3: Equipment, Training And Nutrition
Part 4: Countdown To The Finish.
More...from NBCSanDiego at:
http://www.nbcsandiego.com/marathon/1694799/detail.html


9. Just How Good is Exercise? Even better than you think!
By Darcie Murphy
Whether you run, bike, surf or hike on a regular basis or enjoy a combination of
sports and activities, you may be doing your body more good than you realize.
The gains that come from consistent exercise are many. Here's a look at some of
the biggest paybacks:
Decreased risk for heart disease. Heart disease is the leading cause of death
among American women. Because exercise helps control weight and high blood
pressure and decreases LDL (bad) cholesterol while increasing HDL (good)
cholesterol, it combats the disease. The Centers for Disease Control lists
inactivity as a major risk factor for heart disease and reports that 25 percent
of the population is inactive and that women are more likely to be sedentary
than men.
More...from Her Sports at:
http://hersports.com/eNewsletter/newsLtr3/news3Article1.html


10. A rift in business, science of aging:
Some see aging as a disease to be cured. But many doctors cite a lack of
research and question the motives behind a growing movement
Dr. L. Stephen Coles, a physician and researcher at UCLA Medical School who for
years has studied centenarians, made a radical statement to the audience that
had gathered last month for the annual conference of the American Academy of
Anti-Aging Medicine.
There is no such thing as anti-aging medicine, he declared to the organization
he has belonged to for a decade. The good news, he added, is scientists may
achieve real breakthroughs that could lead to longer and healthier life spans -
in 20 to 30 years.
Most of the audience at the Las Vegas meeting groaned, and there was a
smattering of boos, said people who attended.
After Cole's remarks, Robert Goldman, a Chicago osteopath and cofounder and
chairman of the anti-aging academy known as A4M, got up and disputed everything
Coles had just said. If the medical community waits two or three decades for
breakthroughs, he said, many in the audience would be dead. He asked everyone
who believed in anti-aging medicine to applaud.
Most of the audience clapped heartily.
"Nearly everyone there was a true believer," said Jay Olshansky, an A4M critic
who is a professor at the University of Illinois School of Public Health. "It's
like a religion."
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-antiaging12jan12,1,667107.story?col\
l=la-headlines-health


11. Sprucing Up The Looong Run!
Every week it looms on your triathlon training schedule. It is the gorilla on
your back: grappling, scratching and dragging you down. It is the best medicine
to keep you in bed. The loooong run! Why must we burden ourselves with the long
run? It is boring, mentally draining and it takes a large chunk of our day. Oh,
but "It doesn't have to be like this!"
For us to enjoy the long run, we must understand its purpose. Almost every coach
as well as the running material you read preaches that a long run every week or
two can help improve your running performance. The long run strengthens tendons
and coordinates muscles, preparing the body for more strenuous faster paced
running. More importantly, it mentally prepares you for the running segment of a
triathlon which is usually shorter in distance than your long runs. I am much
more confident going into the 10k segment of a triathlon knowing that I have run
two to three times that distance while training. If I run for two hours in
training, there is no reason why I can't run for 35 minutes in a race.
More...from Wes Hobson at:
http://weshobsonperformance.com/articles/run/long.htm


12. Latest Research Review (SportsInjuryClinic.com):
(January 2004)
Will taking Sodium Citrate before a run improve performance?
A recent study looked whether consuming a solution containing sodium citrate
would improve the performance in a 5Km treadmill run of well trained college
athletes. A solution containing 0.5 g of sodium citrate/kg body mass was taken
two hours before the run. A control group were given flavoured mineral water.
The study (at the Institute of Exercise Biology, University of Tartu, Tartu,
Estonia) concluded that the ingestion of 0.5 g of sodium citrate/kg body mass
shortly before a 5 km running time trial improved performance in well trained
college runners.

Isokinetic exercises and chonromalacia patellae
A study recently done in Turkey looked at the effect of isokinetic (muscle
contractions done at constant speed) strengthening exercises for the quadriceps
and hamstring muscles on functional ability and pain of athletes with
Chondromalacia Patellae.
Isokinetic exercise sessions were carried out by 30 athletes with CMP in just
one leg 3 times a week for 6 weeks.
The study concluded that the isokinetic exercise programme used had a positive
effect on muscle strength, pain score, and functional ability of knees with CMP.


13. Stretching: A key component of your exercise program:
From MayoClinic.com, Special to CNN.com
You pound out mile after mile on the treadmill. You grunt and groan your way
through a series of weight-lifting exercises. You even add some time on the
stationary bike for good measure. And you smile with satisfaction that you made
it through your workout. Nothing to do now but hit the shower.
Not so fast. Did you take time to stretch out those muscles that pulled you
through your invigorating workout? Most cardiovascular and strength-training
programs inherently cause your muscles to contract and flex. For equal balance,
pay attention to lengthening, or stretching, those muscles after your workout.
Benefits of stretching
You'll reap many benefits from adding regular stretching to your fitness goals:
Increased flexibility. Flexible muscles can improve your daily performance.
Daily tasks, such as lifting packages, bending to tie your shoe or hurrying to
catch a bus, become easier and less tiring. Flexibility diminishes as you get
older, but it can be regained and maintained.
More...from CNN at:
http://www.cnn.com/HEALTH/library/HQ/01447.html


14. Muslim Women, Exercising Modesty:
Abiola Heyleger, an instructor at DC Yoga in Dupont Circle, starts her class on
a recent Saturday morning by lighting candles in a sunny studio decorated with
posters of Indian deities and yogis. Wearing a white, midriff-baring sport top,
baggy white pants and a white head scarf, Heyleger, 33, leads her three female
students, all dressed in yoga pants and tank tops, through a vigorous workout of
sun salutations and breathing exercises.
Nothing unusual for a yoga session.
But when class ends and the studio doors are opened, Heyleger peers out
nervously, readjusts her scarf, which has come loose, revealing her hairline,
and slips on a fleece jacket. There could be men in the hallway, and she doesn't
want them to catch a glimpse of her bare head or arms.
Heyleger, who converted to Islam three years ago, covers herself in accordance
with Islamic law, which requires that women conceal their bodies, except for
their faces and hands, in front of men other than their husbands and close
relatives.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A57540-2004Jan5.html


15. Olympic Hurdle: Having A Baby:
If you want to light a fire under Anjanette Kirkland, just tell her that what
she is attempting is unrealistic, impossible or just plain foolish. That's one
reason she is competing at today's IAAF World Track and Field Championships
after giving birth to her first child less than four months ago.
Kirkland owns no delusions she will successfully defend the world 100-meter
hurdles crown she won two years ago, while training in Tampa. All she wants to
do is get back into the starting blocks and take on the best hurdlers on the
planet. She knows some of her rivals will laugh about her showing up for the
world meet still carrying more than 10 of the 46 pounds she gained before
delivering her daughter, Jadin, on May 3.
Kirkland says she's ready for the taunts because it won't last long.
``Everyone's laughing now,'' Kirkland said after a workout at Weston's Cypress
Bay High. ``But they won't be laughing next year.''
More... from Tampa Bay Online at:
http://olympics.tbo.com/olympics/MGAIY27VRJD.html


16. Seeking Perfection in Motion:
Rotate workouts day to day to build a balanced regime.
What, you may ask, is the perfect workout? Is it a class in Pilates, a session
with a personal trainer, a 10-mile run or an hour spent pushing around your
vacuum cleaner?
Whether you're new to fitness or trying to improve and refine your regimen, this
is a fundamental question. So what's the answer?
"The perfect workout," says Lisa Garrity, a certified master trainer with
Fitness Express in San Diego, "is the one you'll do."
"It's the workout that meets your needs and goals the best," says Liz Neporent,
author of "The Ultimate Body: 10 Perfect Workouts for Women" (Ballantine, 2003).
"There is no such thing as a universal, perfect workout."
"I love all my workouts; it's impossible to answer," says triathlon coach Bob
Spina Jr. of North Massapequa. "But if you're talking about someone who is a
beginner, then their perfect workout is going to be totally different from
someone who's an Ironman."
More...from Newsday at:
http://www.newsday.com/news/health/ny-p2fit3622157jan12,0,3482447.story?coll=ny-\
health-headlines


17. Get that extra edge with the Energy Diet:
If someone claimed you could gain an immediate increase in energy and
performance simply by altering your daily diet, would you believe him? Well, if
it were me, I'd ask for more details.
Suppose he offered to back his claim with scientific evidence from Scandinavian
clinicians and physiologists? What if this diet was tested by several groups of
Swedish cross-country skiers who used it to trounce other teams in the winter
Olympics? Wouldn't this 'energy diet' be worth a try?
The energy diet has been scientifically tested and verified in an exclusive book
Carbo Loading for that Extra Edge now available from Peak Performance
publishing. Copies are currently available for review at absolutely no risk.
As publisher Jonathan Pye explains:
"This special report on high carbohydrate intake and carbo-loading has been
written by Peak Performance' team of specialists and looks at many of the ways
in which diet can improve performance. It's wide in its research and in the
practical advice it offers"
Carbo Loading for that Extra Edge explains how the Energy Diet not only gives
you an extra competitive edge, but does it without reducing your food intake.
Now, with the whole year ahead it's time to plan and implement your own energy
diet.
More...from Peak Performance at:
http://www.pponline.co.uk/


18. Eat, drink and be healthy:
French Cycling Federation's Dr Megret claims that 30% of elite female riders in
France are showing symptoms of unhealthy pre-occupation with diet.
Welsh ex-multi junior world champion and current Commonwealth and World Cup
champion Nicole Cooke states that in Italy, where power-to-weight ratio is seen
as the holy grail, many women riders suffer from eating disorders. Women have a
slower metabolism than men and go to greater lengths to stay slim with
disastrous consequences.
Cooke, who is only twenty years old, gives some very sound advice for someone
her age. "I look at the fat content in foods that I buy, but not obsessively.
Make sure you eat essential fatty acids which are found only in oily fishes such
as salmon, sardines and mackerel. Tuna is only a good source if it is canned in
water."
In women's cycling it is believed that eating disorders contribute to 23% of
female riders suffering from bone diseases like osteoporosis.
One of the most well-known cases of an eating disorder was Dutch pin-up girl,
Leontien Van Moorsel-Zylaard. Twice winner of the female Tour de France and
World Champion, Van Moorsel-Zylaard's weight fell to 45kg as she battled with
anorexia nervosa and was thought to be lost to cycling. Luckily for her, she
overcame this disease with help from a professional cycling boy friend and has
since become a great champion once again.
More...from World of Endurance at:
http://worldofendurance.com/cycling/focus_column.asp


19. Guide to Valentine Races:
Looking for a race to run with that special someone?
Let Running Times help you find one!
More...
http://www.runningtimes.com/special/04valentine.htm


20. 'Extremely dangerous' cold:
Dr. Gupta explains some ways winter weather can affect your health, and what
precautions you should take
Hypothermia
Hypothermia is defined as a body temperature lower than 95 degrees. Below 90
degrees a person will experience decreasing blood pressure, heart rate and
respiration. At this level the body-shivering reflex is gone. Hypothermia occurs
when your body cannot produce enough energy to maintain its normal body
temperature. It may also happen when a person is unable to get out of the cold.
Wetness can make a situation extreme. People with hypothermia are pale, cool,
confused and incoherent; they have difficulty moving.
More...from CNN at:
http://www.cnn.com//SPECIALS/2003/winter.weather/interactive/health.risks/frames\
et.exclude.html


21. Take Care of Yourself:
I'm not a doctor, but I often play one in my working life. Questions about
running medicine come my way almost every day. I decline to guess at specific
diagnoses or to suggest medical treatments, despite having soaked up some
knowledge from editing the books of four different doctors.
But I do talk in general terms about getting hurt and getting well. In that area
I am an expert, having done both so often myself.
This I can tell you about injuries: Everyone gets hurt eventually. You might
argue that you're never injured. You've read all the right stories and taken the
proper precautions.
There are other ways to hurt yourself. While you may be smart enough not to make
running mistakes, you probably aren't lucky enough to avoid all the accidents
that can interrupt your running. Just wait; your chance to be injured will come,
if it hasn't already.
I've repeatedly made all the dumb mistakes in the Big Four -- running too far,
too fast, too soon, too often. These injuries are self-inflicted and therefore
largely preventable.
More...from Joe Henderson at:
http://www.joehenderson.com/runnersworld/349.html


22. From Runner's World:
The real secret to improvement at distances from the 5-K on up is faster
turnover, or cadence. Turnover simply means the number of times your feet push
off during each minute of running. Most runners get locked into a cadence that
feels comfortable. Unfortunately, if you don't work to speed up your turnover
(180 footstrikes per minute is considered optimal), that rhythm will slow down
as you age. But by doing the simple drill described below (two or three times a
week), you can reverse this process and gradually increase your running cadence.
1. Warm up by jogging slowly for half a mile.
2. Now begin to run at your normal training pace. After you've got your momentum
going, start your watch. For exactly 1 minute, count the number of times your
right foot pushes off. Then multiply that number by two. This is your current
turnover rate.
3. Jog slowly back to the start.
4. Repeat step 2, and try to increase the number of right-foot push-offs per
minute by two to five. Follow up with another recovery jog.
5. Do two to four more repeats, continuing to increase your push-offs each time
until you're not running comfortably anymore. Back off the cadence at that
point, and for any remaining repeats, maintain the number of push-offs that
allows you to stay relaxed while still using a faster turnover.

Flat Feet: Flat feet in themselves are not a problem. However, many runners with
flat feet overpronate, and overpronation can cause problems in your feet, shins
and knees. If running is giving you aches and pains, first check your shoes--a
motion-control shoe is best. Over-the-counter arch supports or orthotics can
provide additional support. If none of these help, see a sports-oriented
physician for custom-made orthotics.

Douse Well: What beverage goes best with high-fiber food? Water. In fact, it's
essential to moving all that nonabsorbable fiber smoothly through your system.
If you're not already getting at least 64 ounces of fluids a day, be sure to
drink a tall glass of water, juice, or milk with every high-fiber meal. Or
consider switching from coffee to green tea. Depending on how long it's steeped,
green tea can have nearly as much caffeine and theobromine as coffee: Both
stimulants can serve to rev up your calorie-burning metabolism. Also, green tea
is loaded with health-promoting antioxidants which coffee apparently lacks


23. Top 10 Keys to My Success:
9 of which are available to you
by: Weldon Johnson
1) Coach John Kellogg
After talking to John for a few minutes about running, you'll quickly see he
knows as much or more about the sport than anyone. His coaching advice is
available for only a little more than a $1 a day. If he can coach me over the
phone, he can coach you too.
2) A training partner
Granted most training partners will not be as self-sacrificing as my twin
brother, Robert, was as he totally rearranged nearly all of his hard runs to
help me. But running with a partner or a group of people, can not only help you
physically push yourself in your workouts, but it keeps you mentally fresh, by
focusing on someone else besides yourself
3) Higher mileage
I have been increasing my mileage over the years, and finally pushed the
envelope a bit this year. The key to running higher mileage is to do it
intelligent slowly, increasing over the years. Now a days the focus of many
people is on getting more out of less mileage. I feel this is just symbolic of
our culture today - constantly looking for shortcuts.
More...from LetsRun.com at:
http://www.letsrun.com/top10.html


24. In a Race Against Time:
The over-50 crowd works out and competes like never before. Smart ways to stay
fit.
Eight years ago Mary Jansen of Dallas decided that half a century of sedentary
living was enough, and she began to train for a marathon. The day of the race,
it took her more than six hours to chug across the finish line. "I took my time
because I was enjoying myself," she says. Since then, the now 62-year-old
grandmother has entered almost every kind of competition she can find: race
walking, cycling, swimming and even triathlons. She never wins, but she always
finishes. "I'm very slow. Endurance and strength are what I'm about," she says.
"Do I feel bad about taking seven hours to complete a marathon? Hell no!" Age,
she says, has given her so much confidence she doesn't worry about coming in
last.
More...from Newsweek at:
http://www.msnbc.msn.com/Default.aspx?id=3927608&p1=0


25. Exercise? Count on It:
Suppose there was a way to avoid all the bother involved in finding the time and
the will to exercise. And imagine it required nothing more than toting up the
calories spent in normal everyday activities and ensuring that they matched or
exceeded the calories coming in. How many people out there would take that route
instead of hitting the health club, pounding the pavement or grunting in front
of the latest Pilates polka video? Let's see a show of hands. I thought so.
advertisement
Jansen and hundreds of thousands of maturing athletes like her are launching a
quiet revolution in the world of sports. At an age when their own grandparents
were heading for the rocking chair, these over-50s are taking to the pools, the
gyms and the courts in record numbers. Health-club memberships for those 55 and
older climbed from 1.9 million in 1990 to 7.4 million in 2000. According to the
Sporting Goods Manufacturers Association, the trade group that tracks fitness
and exercise trends, the number of Americans 55 and older using
strength-training equipment on a regular basis has quadrupled in the past
decade, from 1.1 million to 4.9 million. "I never want to quit working out,"
says Jansen. "As long as I can move."
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A57537-2004Jan5.html


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

January 16 - 18, 2004:
Bermuda International Race Weekend - BDA
http://www.bermudatracknfield.com/btfa.htm

January 18, 2004:
HP Houston Marathon - Houston, TX
http://www.hphoustonmarathon.com/

Lost Dutchman Marathon
http://www.lostdutchmanmarathon.org/

Naples Half Marathon - FLA
http://web.naplesnews.com/marathon/

San Diego Marathon - CA
http://www.sdmarathon.com/


This Weeks Personal Postings/Releases:

We have ONE personal posting this week.
I am selling oncearunner.com.  I would like to sell it to someone who can
put it to good use.  Please send offers directly to Tobias Gelston at
mailto:save_the_planet@....
Thank You,
Tobias Gelston


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html


Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they
subscribe at:
http://groups.yahoo.com/group/RunnersWeb/join


Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list
at: mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum,
available off our FrontPage. If you post to the mailing list
and get your email returned, please contact the Runner's Web at
mailto:webmaster@... to notify us of the problem. To update your
Runner's Web eGroups subscriber's profile, go to the web site at
http://groups.yahoo.com/group/RunnersWeb/join, sign in and update your
changes.

Have a good week of training and/or racing.



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

Runner's Web Digest - January 9, 2004

Brought to you by Foot Locker
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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.
The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
features, polls, trivia, bulletin boards and more. General questions should
be posted to one of our forums available from our FrontPage.

For new subscribers:
If you have any questions regarding the options available for receiving
this digest, please do NOT email the list, rather email me directly at
mailto:Webmaster@...

This newsletter has been composed using Outlook set to text format. The
Runner's Web Digest is a weekly digest of information on running,
triathlons and multisport activities. It is sent via an email list at
http://groups.yahoo.com/ which allows all users to communicate with
everyone on the list.

You can receive the digest in three ways:
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the entire address into your browser, so that it ends in ".html" or
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References/URLs:
Most references in the digest which do not have a specific URL listed
here are available from the Runner's Web FrontPage at:
http://www.runnersweb.com/running.html
Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
me.
All URLs listed here have been verified as of the Digest publication
date. It is possible that the site may have archived or deleted the page
after publication.
If you are unable to reach a URL listed here, ensure that you are using
the entire URL (see above).
If you still cannot reach the site, please email me at
mailto:webmaster@... and I will try to track it down.

Note: Some sites require free registration.


New This Week:

Our latest column from Carmichael Training Systems is
available: Should a Power Meter Be At the Top of Your Wish List?
Written by: Lance Watson, CTS Multisport Head Coach
Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Fed up with Spam, try Cloudmark's SpamNet for Outlook and Outlook Express:
http://www.cloudmark.com/?rc=hvx4hl


Digest Article Index:

1. Fitter Than Thou
2. In the short run
Some joggers report a "runner's high" after exercising for extended periods, but
Canadian researchers have found that longer runs are not always better when it
comes to mood improvement.
3. Magazine Names Honolulu the Fittest City
4. Doc Counsilman, 83, Coach and Innovator in Swimming, Dies
5. You call that exercise?
  Leisure and recreational activities aren't enough to build endurance and
strength. For that, you must exert yourself.
6. From Running Times
7. What actually happens to our bodies when we get moving?
8. The Quick and the Dead: Slick Transitions for Additional Speed
9. Safe Winter Running
10. From Runner's World
11. Winners Never Quit
12. Evidence mounts for carb-protein sports drink mix
13. Steve Larsen Retires
14. Workout in a Winter Wonderland
Cold weather exercise calls for preparation.
15. 2004 Ultimate Triathlon Camp
16. Survey: Detroit is nation's fattest city
17. The Man Behind The Man
Without Chris Carmichael, there'd be no Lance Armstrong. Without Lance
Armstrong, there'd be no Chris Carmichael.
18. Core strengthening - More than just a crunch
19. Couple turning fun ride into African fundraiser
Heading for Tour d'Afrique. From Cairo to Cape Town in four months, they'll
raise money for Ryan's Well project
20. Using Protein and Carbohydrate in Recovery - A Sport Science Perspective
21. Patellofemoral Pain Syndrome
22. Finding the "Best" Exercise  All Miavita Features
23. A look at how to set up your triathlon season
24. Yoga for runners
25. Catering to the Atkins Craze
Restaurants, even fast-food chains, squeeze out the carbs


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

Looking for help training for your big race?
321 Coaching is an online coaching business run by 4-time National
Triathlon Champion Mark Bates. Mark has been very successful in
developing programs for all levels of athletes, for both short and long
course racing. Group Training Programs are available for $45/month, and
are designed to give you a structured program with feedback aimed at a
goal race. More details are available at http://www.321coaching.com


This week's poll is: "Which events will you do in 2004?"

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 was your favourite athletic moment(s) of 2003?"

The results at publication time were:
Answers Votes  Percent
1.   Cycling: Lance Armstrong's 5th TDF win  72 33%
2.   Marathon: Paula Radcliffe's new marathon record  68 32%
3.   Ironman: Peter Reid and Lori Bowden win Hawaii  39 18%
4.   Athletics: IAAF Championships in Paris  6 3%
5.   Marathon: Paul Tergat's new marathon record  20 9%
6.   Triathlon: Emma Snowsill's ITU Championship win  7 3%
7.   Athletics: Talk of a re-run of the Seoul Olympics 100M  3 1%

Total Votes: 215


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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Book of the Week: Physiology of Sport and Exercise-3rd Edition.
In 1994 and again in 1999, respected scholars Jack Wilmore and David Costill
published the first and second editions of Physiology of Sport and Exercise,
presenting a solid foundation of basic exercise physiology and redefining the
discipline's standard for textbooks. Now, with Physiology of Sport and Exercise,
Third Edition, the renowned authors offer an improved version of their
comprehensive text that frames the latest and most significant research findings
in a reader-friendly format and makes it easier-and more exciting-than ever for
students to learn and for teachers to teach.
Buy the book at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736044\
892

If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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.

The FiveStar Site of the Week: Toronto Waterfront Marathon.
This popular marathon, half-marathon, 5K, walk and wheelchair event will be run
on September 26, 2004.
The site has results, reports and photos from previous years, training links,
information on hotels and travel and more.
Check out the recently redesigned site at:
http://www.torontowaterfrontmarathon.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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

Articles:

1. Fitter Than Thou:
For a growing number of apparently sane adults, running a marathon is mere
child's play. These hyperfit people flock to classes, programs and adventure
races that leave them absolutely exhausted. They do it, says exercise extremist
Sean Burch, because "life's become so easy that people need to make something
challenging for themselves."
The Post's Paula Span, whose article "Insanely Fit" appeared in Sunday's
Washington Post Magazine, was online Monday, Jan. 5 at 1 p.m. ET to field
questions and comments about the article and the phenomenon of hyperfitness.
Span is a Magazine staff writer.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A39450-2003Dec29.html


2. In the short run
Some joggers report a "runner's high" after exercising for extended periods, but
Canadian researchers have found that longer runs are not always better when it
comes to mood improvement.
They recruited 69 physically active women from university recreation classes and
running clubs and divided them into three groups. Two groups were instructed to
get their heart rate up to 70% of its maximum while running on an indoor track.
One group ran 25 minutes, the other ran 40 minutes. The third group was told to
sit in the bleachers for 40 minutes and observe what was happening around them.
After the workouts, participants rated their levels of physical exhaustion
(feeling fatigued, tired, worn out); revitalization (feeling energetic,
refreshed, revived), tranquility (feeling calm, peaceful and relaxed) and
positive engagement (feeling enthusiastic, upbeat, happy).
Only the 25-minute runners reported a significant increase in tranquility. Both
running groups reported feeling less fatigued than the no-exercise controls, but
only the 40-minute runners experienced a statistically significant decrease in
fatigue.
Regardless of how long they stayed on the track, runners reported feeling
happier and more refreshed after exercising.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-maincapsule29dec29,1,633319\
5.story?coll=la-health-fitness-news


3. Magazine Names Honolulu the Fittest City:
A new survey by Men's Fitness magazine shows Honolulu is the fittest city in the
country for the second straight year, followed by San Francisco and Virginia
Beach, Va.
The fitness magazine rated the nation's 50 largest cities using 14 criteria,
including the number of health clubs and sporting goods stores per 100,000
people; fruit and vegetable consumption; commute times; and the number of public
basketball and tennis courts, golf courses and swimming pools per capita.
Denver; Colorado Springs, Colo.; Seattle; Boston; Portland, Ore.; Tucson, Ariz.;
and Sacramento, Calif., rounded out the top 10 list. The magazine will hit
newsstands on Tuesday.
This is the fourth consecutive year Virginia Beach has been placed among the top
10 fittest cities. "I think it shows that Virginia Beach has multiple
opportunities for recreation and that people are taking advantage of it," said
recreationist and City Councilman Jim Reeve. "We're getting off the couch.
Good!"
More...from the LA Times at:
http://www.latimes.com/news/nationworld/nation/wire/ats-ap_health14jan05,1,36048\
59.story?coll=sns-ap-tophealth

4. Doc Counsilman, 83, Coach and Innovator in Swimming, Dies:
James Counsilman, perhaps the most innovative coach in United States swimming
history, died yesterday at a nursing home in Bloomington, Ind. He was 83.
He had Parkinson's disease, his son, Brian, said.
Counsilman, known as Doc, was a molder of champions, an inventor, a consultant,
an author and an authority on exercise physiology and stroke mechanics. In 1979,
at age 58, he swam across the English Channel. At the time, he was the oldest
person to have done so.
He was the head coach of the United States men's swimming teams that won 9 of 11
gold medals in the 1964 Tokyo Olympics and 12 of 13 in the 1976 Montreal
Olympics. The two gold medals that eluded Americans in 1964 were won by
Australians coached by Counsilman at Indiana University.
His first head-coaching job was from 1952 to 1956 at Cortland (N.Y.) State
Teachers College. There, he turned George Breen, a former rower who had never
swum competitively, into a world-record holder and Olympic medalist.
From 1957 to 1990, he was the men's coach at Indiana. His teams there won 6
consecutive National Collegiate Athletic Association championships (1968 to
1973), 23 Big Ten titles (including 20 straight from 1961 to 1980) and 140
consecutive dual meets over 13 years.
Of his Indiana swimmers, 48 competed in the Olympics, representing 10 nations,
and they won 46 medals (26 gold). Those swimmers included Mark Spitz and John
Kinsella, each a Sullivan Award winner as America's outstanding amateur athlete,
and Charlie Hickcox, Chet Jastremski, Gary Hall Sr., Mike Troy, Jim Montgomery
and Frank McKinney.
More...from the NY Times at:
http://www.nytimes.com/2004/01/05/sports/othersports/05COUN.html



5. You call that exercise?
Leisure and recreational activities aren't enough to build endurance and
strength. For that, you must exert yourself.
He comes home from a round of golf. She comes in from an afternoon of horseback
riding. Both feel invigorated. But was it exercise?
Those at the forefront of America's just-get-moving movement consider just about
any activity more vigorous than pushing buttons on the microwave as beneficial.
But for most people - those with a modicum of stamina - such leisure and
recreational activities probably aren't enough to build cardiovascular endurance
and muscle strength. That takes a bit more work.
"To achieve improvement, you need to overload either your heart or your muscle,"
says Melissa Johnson, executive director of the President's Council on Physical
Fitness. Those who already are somewhat active will need to do more than play a
round of golf using a golf cart, plant a few bulbs out back or take a trail ride
with the horse doing most of the work. As one health expert put it: "Getting
fresh air is not the same as getting exercise."
Moreover, it's not just what you do but how you do it that counts. Exertion
levels within one sport can range dramatically, as the following calorie
statistics from the American College of Sports Medicine demonstrate. Calories
burned is a good measure of effort, because the more calories you burn per
minute, the greater the load you put on your heart and muscles, which builds
strength and conditioning:
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-whatexercise5jan05,1,565030\
4.story?coll=la-health-fitness-news


6. From Running Times:
Injury Corner - Abdominal Pain
Q: I am a sophomore college student who hasn't competed since high school, but
runs roughly 30 miles per week on my own time. I noticed that, for the past
1.5-2 years, I have been getting terrible, sharp, long-lasting lower abdominal
pains. It begins soon after I start running, and often lasts up to 3 hours after
I stop running. I have seen doctors, but no one seems to know what's wrong.  I
had an ultrasound done last summer, but nothing unusual was found.
A: It sounds like you are able to run despite the pain, since you are running 30
miles per week. You did not state whether this occurs every time that you run,
but I will assume from your description that it occurs frequently. You did not
describe any diarrhea or bleeding associated with the pain, so I assume that
neither of these is an issue.
Lower abdominal pain has several different causes. Working from the outside to
the inside, we must first consider a muscular source. A hernia could be present;
with increased abdominal pressure during exercise, a hernia could be trapped in
the muscle wall, causing pain. This may be difficult to detect; it is repaired
surgically. Your pain does not sound like a muscle strain. A superficial nerve
could be entrapped in the muscle and become irritated by the jostling and
increased abdominal pressure while running. This is also difficult to diagnose;
it could respond to a cortisone injection.
Irritation of the lining of the abdomen (peritoneum) is a cause of abdominal
pain. If you have had any previous abdominal or pelvic surgery, scars inside the
abdomen (adhesions) may cause significant abdominal pain, especially during an
activity that causes a lot of jostling. Clinical exam is normal, other than a
visible scar from previous surgery. This is a difficult problem, because
surgically cutting the adhesions may put you at risk for more adhesions.
Next, we will consider the intra-abdominal and pelvic organs. Ultrasound is
helpful in evaluating the kidneys and reproductive organs. Since this was
normal, an enlarged uterus, abnormal ovaries and enlarged or cystic kidneys are
not present. Ultrasound is also used to evaluate the aorta for aneurysms, which
cause abdominal pain. Another source of vascular abdominal pain is compression
of several of the intra-abdominal arteries by a ligament of the diaphragm; this
is not a common problem and basically every other possible source of pain should
be ruled out. Diagnosis requires vascular evaluation. This condition is treated
surgically.
The other main organ in the lower abdomen is the colon. Distension of the colon
can be quite painful. Constipation may cause some distension, which is
aggravated by the increased activity in the gut caused by exercise.  Cramping
caused by decreased blood flow to the gut during exercise may also cause
abdominal pain. Dehydration will aggravate the problem.
My recommendations to you: adjust your diet. Gradually increase fiber in the
diet; this may help decrease or eliminate the pain. Evacuate your bowels prior
to running. Maintain a good hydration level. Avoid stimulants, such as caffeine
and decongestants. Try running at different times during the day to see if this
helps.
      --Dr. Cathy Fieseler, M.D.

Women's Running:
Are you a woman looking for information on how to get started with running, or
nervous about running your first race? Are you wondering how pregnancy will
affect your running? Looking for an all-women's race, considering buying a
running stroller, or wanting to read about elite women runners? We have answers
to all those questions and more in our Women's Section sponsored by Moving
Comfort at http://www.runningtimes.com/issues/02oct/womenindex.htm.



7. What actually happens to our bodies when we get moving?
If he were to list the benefits of exercise, Tom Thomas says there would be
1,000 entries, no sweat.
High on the list would be a decreased risk of heart attack and stroke. And lower
blood pressure. And a boost in high-density lipoprotein, the good cholesterol.
And there's no doubt that Thomas, who directs the exercise physiology program at
the University of Missouri-Columbia, would mention increased insulin
sensitivity, a lack of which often leads to Type 2 diabetes. And a probable
decreased incidence of some cancers. And weight control.
He'd point out the benefits to bone density, and to muscle maintenance. And then
there's the whole cognitive and emotional piece.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10355&sidebar=575&category=keep_fit


8. The Quick and the Dead: Slick Transitions for Additional Speed:
By Coach Brendon
If you have a look through race results you can often see that the difference
between final placings is the transitions. Even at the elite level there can be
as much as 10 seconds between a good transition and a poor one.
Let's take a closer look at the two transitions in triathlon.
BASIC PRINCIPLES
Where ever possible do two things at once - that's running and taking off your
goggles, wetsuit top and swim cap or putting on your helmet while kicking off
your wetsuit.
More...from Endurance.com at:
http://www.endurancecoach.com/Slick_Transitions.htm


9. Safe Winter Running:
Runs in cold weather can be some of the most wonderful experiences. They can
also be some of the roughest, if a few key safety rules are overlooked. So
before you roll out into the cold, take a quick inventory of the following:
Don't Wear Headphones.
It gets dark earlier these days, and danger cannot be heard as well with
headphones on. During these shorter days you need to rely on your auditory
senses even more.
Vary Your Route and Tell Someone Where You Are Running.
Have emergency identification (preferably waterproofed) in a pocket or somewhere
on your person.
Keep Your Outer Layers Light and Reflective.
Light colored material is visible even without a strong light source. Reflective
materials work only if there is a light source. Blaze orange becomes poorly
visible at night. However, during snowy days, dark or bright colors provide
visible contrast and attract solar energy.
More...from Nike at:
http://www.nike.com/nikerunning/index.jhtml?loc1=ne&loc2=2003December1&at1=yes


10. From Runner's World:
"Winter motivation is increased if you maintain a regular series of even short
runs throughout the fall. If you're gearing up for a challenge, like a half
marathon or marathon, be sure to look at the "predicting race performance" chart
in the back of my book. This will give you a reality check on your goal. When in
doubt, it is always better to run the first third of the race more
conservatively."
-Jeff Galloway

Injury Prevention
Don't forget that socks are part of your gear. The major requirement of socks is
that they keep your feet warm (or cool depending on the climate) and dry. They
should be absorbent and should not bunch up causing friction or irritation

Performance Nutrition
Avoid cramps--grab a Kiwi! Kiwis have more vitamin C than oranges and as much
fiber as a bowl of bran cereal (and are a whole lot tastier!). Kiwis also
contain magnesium and potassium, both of which fight muscle cramps.
Try this Kiwi Salsa: Peel and coarsely chop three kiwis; puree half of the
fruit. Place the pureed kiwi in a bowl and add the chopped kiwi, a tablespoon of
lime juice and a pinch of salt. Add a peeled, chopped hot red chili pepper and a
tablespoon of fresh coriander and toss gently. Goes well with grilled fish.

Mental Mode: "For most runners, it's not training errors but mental mistakes
that limit racing performance. Monitor your racing. Understand how you tolerate
pain, and forge a strategy for overcoming stress in a race."
-Tish Hamilton, RW deputy editor

Another Kind of Whether: "If the weather is such that you are going to be
endangering yourself, such as running through snow on a road with poor
visibility, don't do it. Practice good old common sense and cross-train
indoors."
-Traci Conrad, RW marketing design manager



11. Winners Never Quit:
Joe Henderson
(This is the first of my writings to be left homeless at Runner's World after
the magazine dropped my column. It was meant to appear in the April issue, from
which I'll now disappear.)
A big lesson to learn early about running is how to win at it. Without this
lesson the others never get learned. People who think of themselves as "losers"
don't last long as runners.
I was lucky to last beyond the second minute of my first raceday. Everything I
do now in this sport is a thank-you to my first high school coach, Dean Roe, who
spoke just the right words at the critical moment.
Running my first mile race, I thought the only way to win was to stick with the
leaders. Their pace chewed me up and spit me off the track after little more
than a lap.
My coach rushed up to ask what was wrong, and I told him with my pained look
that distance running wasn't for me. He patted me on the back and said, "You owe
me one."
More... from JoeHenderson.com at:
http://www.joehenderson.com/archive/408.html


12. Evidence mounts for carb-protein sports drink mix:
Thirty-five years ago, a physiologist at the University of Florida created the
first sports drink.
Dr. Robert Cade hypothesized that the addition of electrolyte minerals and
carbohydrate to water would facilitate fluid replacement and provide an energy
source to working muscles, thereby enhancing athletic performance and delaying
fatigue.
Clinical trials of this revolutionary new sports fuel showed that it did in fact
enhance athletic performance and delay fatigue more than plain water.
Sports drinks hydrate athletes better because they replace not only the water
content but also electrolytes such as sodium that are lost in sweat.
The result is less accumulation of heat in the body, less stress on the
cardiovascular system, and less chance of muscle cramping, all of which adds up
to better performance.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10356&sidebar=573&category=eat_right


13. Steve Larsen retires
by Dan Empfield, 12.31.03 (www.slowtwitch.com)
We've never before interviewed anyone twice. But if there's a person who
deserves it two times, it's headliner Steve Larsen. His first interview with
Slowtwitch is below, and his second one (we're not yet prepared to say his last
one) is below.
Steve Larsen speaks
by Amy White, 11.29.01 (www.slowtwitch.com)
By now, everybody in triathlon should know the Steve Larsen story. The two-time
national NORBA champion in mountain biking, a road cycling teammate of Lance
Armstrong in the Motorola days, an Xterra winner.
The guy who showed up at his first road triathlon, Wildflower, this year and
stormed the field during the bike ride, turning in the day's fastest bike split
and hanging on during the rugged run for a fourth-place finish against a class
field. The winner of the Vineman half-Ironman. Winner of his first Ironman, in
Lake Placid. And, of course, the guy who made up a good-sized deficit on the
bike in wicked conditions in Kona to hold the front of the race until mile 10 of
the marathon, ultimately ending the day in ninth place.
There were hints that he'd be good at this triathlon thing last year: He won the
Xterra Half Moon Bay, beating Xterra and mountain biking legend Ned Overend by
almost a minute and leaving Mike Vine, Kerry Claussen and Wes Hobson in his
wake, too.
More...from SlowTwitch.com at:
http://www.slowtwitch.com/mainheadings/interview/larsen.html


14. Workout in a Winter Wonderland:
Cold weather exercise calls for preparation.
Sleigh bells ring, children sing, and you tear your meniscus the first time you
hit the slopes.
Better yet, you get frostbite from running outside or strain your shoulder from
shoveling heavy snow.
These are some common scenarios that give a bad name to winter activities, but
none of them are inevitable if you're willing to prep your body before you head
out into the cold weather, health professionals say.
People think, 'OK, it's time to ski,' but they're not preparing their bodies
ahead of time," says Renee Daniels, a New York City fitness trainer with an
expertise in medical exercise. "The body needs conditioning as it gets older.
Muscles get tighter and lose flexibility, but people don't pay as much attention
to training because they're busy at work, so they jump into skiing and blow out
their ACL [anterior cruciate ligament]."
More...from HealthScout.com at:
http://www.healthscout.com/news/1/516600/main.html


15. 2004 Ultimate Triathlon Camp:
The Canadian National Triathlon Training Centre is pleased to announce that the
2004 Ultimate Triathlon Camp will take place from May 10th - 16th in beautiful
Victoria, BC.  Mark your calendars to join the world's best triathletes and
coaches.
Registration is limited and will take place in January.
For more information please email mailto:nttc@...


16. Survey: Detroit is nation's fattest city:
HOUSTON, Texas (AP) -- This city, judged the nation's fattest for the past three
years, is starting to look thinner -- but only when it's measured against
Detroit.
Houston is now the second-fattest city among 25 compared by Men's Fitness
magazine in its February issue, due out this month.
The scales tipped Detroit's way because of a jump in television viewing, a
worsening commute time and a scarcity of gyms, the magazine said.
Houston officials were pleased, although the sixth annual survey made it clear
their city still could stand to lose more than a few pounds.
"We were just ecstatic to not be the fattest city," said Lee Labrada, a former
Mr. Universe, who was named Houston's first fitness czar in 2002.
More...from CNN at:
http://www.cnn.com/2004/US/01/02/fattest.city.ap/index.html


17. The Man Behind The Man:
Without Chris Carmichael, there'd be no Lance Armstrong. Without Lance
Armstrong, there'd be no Chris Carmichael.
By Bill Gifford
Chris Carmichael is having a hard time with it. His riding partner dropped him
on the very first pitch, just after Michael Jackson's ranch, and now
Carmichael's alone, on a hill so steep he can barely stay upright. He tries to
downshift, but he's already in his 25. Rising from the saddle, he rocks his
team-issue Trek back and forth, gaining a few feet with each lurching pedal
stroke. His sandy hair is plastered to his neck and sweat drips from the end of
his freckled nose, even though the temperature is in the 40s. "Ooh," breathes
Wendy, the massage therapist, who's driving a support van. "That looks painful."
Indeed. Even Lance Armstrong, Carmichael Training Systems' most famous client,
hates Figueroa Mountain Road, which rises 4,500 feet above California's Santa
Ynez Valley. The mud-smeared, crumbling asphalt reminds Carmichael of the worst
of the Pyrenees, and today it's especially grim as a Pacific storm sweeps gray
rain across the state. Once he could have aced this climb--this is a guy who
survived the mountains of the Tour de France--but that was a couple of
lifetimes, 10 pounds and one nasty broken leg ago. Now, at 42, he's getting
smoked by a hairy-legged amateur from the Czech Republic. As Wendy eases the van
past him, he doesn't even look up.
A full kilometer ahead, Pavel Popiolek, 38, spins comfortably up the mountain.
"How is Chris enjoying?" he asks, barely suppressing a grin. "I hope he is not
suffering."
More...from Bicycling Magazine at:
http://www.bicycling.com/article/0,5073,4887,00.html?category_id=363


18. Core strengthening - More than just a crunch:
When you walk or run, you're probably thinking more about putting one foot down
in front of the other than you are about your core muscles. But did you know
that your core is where all movement in your body originates? Not only that, but
when you run - or walk, ride a bike or skip across a room - your core muscles
are hard at work, keeping you upright, stabilizing your body as your weight
shifts and absorbing impact from ground forces.
Your body's "core" - the area around your trunk and pelvis - is where your
center of gravity is located. When you have good core stability, the muscles in
your pelvis, lower back, hips and abdomen work in harmony. They provide support
to your spine for just about any activity.
Over time, a weak core can make you susceptible to poor posture and injury. For
instance, the weaker your core muscles, the more likely you are to experience
lower back pain. Strong core muscles keep you protected from such injuries.
"The best brace you can give yourself is your muscle brace - the best corset is
your muscle corset," says Edward Laskowski, M.D., a physical medicine and
rehabilitation specialist and co-director of the Sports Medicine Center at Mayo
Clinic, Rochester, Minn.
More...from MayoClinic.com at:
http://www.mayoclinic.com/invoke.cfm?objectid=2CEDAD10-1A8A-42F5-8A629A8DD15444F\
C


19. Couple turning fun ride into African fundraiser:
Heading for Tour d'Afrique. From Cairo to Cape Town in four months, they'll
raise money for Ryan's Well project.
Retirees Edwina and Joe Mattinson believe in living life to the fullest.
For the two West Island residents, that means lots of travelling and a
complimentary dose of physical activity. Like the bicycle race they took part in
at the beginning of 2003 - a one-day 109-kilometre ride in Cape Town, South
Africa.
"We love biking," says Edwina, 57. So when she encountered information about the
Tour d'Afrique, and found out a dozen of the 30 bikers on this newly created
bicycle tour were over 45 - and even a few in their 50s and 60s - she thought it
might be an ideal trip for herself and her 61-year-old husband.
And while the scale of the expedition they will embark on in a few days is
daunting in itself - from the pyramids at Cairo on Jan. 17 to Cape Town, South
Africa by May 15 - Edwina decided to up the ante by using her ride as a
fundraiser for African relief.
It will be a massive undertaking: about 110 kilometres per day, stopping to camp
along the way
More...from Canada.com at:
http://www.canada.com/search/story.aspx?id=2cf507a5-2413-4566-94c8-e31c76a7ea22


20. Using Protein and Carbohydrate in Recovery - A Sport Science Perspective:
Confusion among athletes regarding sports drinks and nutritional supplements
such as recovery drinks may be preventing some athletes from maximizing their
performance. Liz Broad, a sport dietitian from the Australian Institute of Sport
states that "athletes need to understand that isotonic (sport) drinks are
primarily about staying hydrated whereas nutritional supplements are about
helping to achieve a balanced and nutritious diet during periods of exercise,
competition and recovery. " What is the secret to more effective recovery? It's
no secret! But here are 3 golden tips to optimal recovery:
1. Carbohydrate taken immediately post-exercise is rapidly stored in the muscle
as glycogen - this can reduce recovery time between sessions and improve the
quality of training during subsequent sessions.
  Dietary factors affecting the rate of storage of glycogen in exercise depleted
muscles include the amount and timing of post exercise carbohydrate intake and
the type of carbohydrate feeding. The most important factor in muscle glycogen
resynthesis appears to be the amount of carbohydrate consumed. Athletes should
consume 150-300 kcal of food (predominantly carbohydrate) as soon as possible
after exercise as a function of their weight, gender, and training intensity.
The higher glycemix index foods consumed after exercise promote recovery of
muscle glycogen stores and reduce muscle fatigue.
More...from peak Performance at:
http://www.peakperformance.on.ca/sports/protein.htm#Using%20Protein


21. Patellofemoral Pain Syndrome:
(including CMP or Chondromalacia Patellae)
What is Patellofemoral Pain Syndrome?
Patellofemoral syndrome is the term used to describe pain on and around the
patella or kneecap. A common cause is damage to the surface underneath the
kneecap. It can be started by an impact or it gradually comes on from rubbing on
the bone underneath. The injury is often referred to as chondramalacia patellae,
patella pain syndrome or runner's knee.
The injury is common among girls aged 10 - 20 years . Correct rehabilitation is
essential for this injury along with taping. Do not ignore this injury because
if it gets very bad it is extremely difficult to treat.
What are the symptoms?
Pain occurs in the knee joint, around and under the patella.
Pain under the patella when bending and straightening the knee.
Tenderness along the inside border of the kneecap.
Usually swelling is present.
Is often worse when walking up or down hills or stairs.
More...from SportsInjuryClinic.com at:
http://www.sportsinjuryclinic.net/cybertherapist/front/knee/indexcmp.html


22. Finding the "Best" Exercise  All Miavita Features:
by Steven Blair, Miavita Scientific Adviser
Is cross-country skiing the "best" exercise? Some experts say so. But that's not
my final answer.
Years ago, researchers found that of all championship-level athletes,
cross-country skiers recorded the highest maximal oxygen uptake values - a peak
measure of aerobic fitness. As a result, some experts proclaimed cross-country
skiing the "best" exercise.
Get Out My Skis? Puh-leeze!
But I've long felt that this idea of a "best exercise" does a disservice to the
average person. First, for most people, pursuing the highest possible oxygen
uptake has little relevance. It may mean something for elite athletes who train
to perform at a highly competitive level, but not for the rest of us who just
want to be fit.
More...from Yahoo at:
http://health.yahoo.com/search/miavita?lb=s&p=id%3A38102


23. A look at how to set up your triathlon season:
I know a guy who gets up at 4:30 every morning, greeted by his Mr. Coffee which,
preprogrammed to brew at 4:15, is the closest approximation to anything else
awake and functional in his time zone at this time of the morning.
He needs no alarm clock. By 6 he's training, his coffee machine already cleaned,
refilled, and set to auto-brew the next day. By 8:30 he's working. And so his
life goes.
As it goes for many of you. You may be competitive, meticulous, driven,
hyper-organized, in control, and preplanned. I'm sure you've heard that these
assets you exude are just those which have brought you the success you've
achieved.
You've also probably been told that they are the pathologies that keep you from
getting what has so far eluded you. In all likelihood both views are correct.
But that's the way you are, and there's no changing it ...
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10373&sidebar=26&category=triathlon


24. Yoga for runners:
Haven't you heard? Didn't you see it on Oprah? Didn't you see it on the cover of
"Time"? Yoga is the next Big Thing. Doubters beware. Soon your friends will be
toting sticky mats, sipping chai, and greeting each other with Sanskrit words.
You'll officially be behind the times. Hatha Yoga is a centuries-old system of
physical postures and breathing techniques. In 1966, B.K.S. Iyengar codified
Hatha Yoga's meticulous alignment principles in his treatise "Light on Yoga". It
was a watershed in the history of Yoga, opening its esoterica to an audience of
millions in the West. Hatha Yoga, largely based on Iyengar's axiomatic approach
to fine muscular control, is a perfect complement to your running practice. It
promotes refined attention to balance, posture, and alignment, thereby improving
your form and performance and preventing injury. Hatha Yoga may be summarized as
a process of self-discovery. I initiated a Yoga practice while training for a
marathon. I soon discovered I had held all my weight on my right leg for the
first 25 years of my life. As a result, I found that my hips weren't aligned and
that the nagging knee pain I was getting in longer training runs was caused by
the misalignment. It was Yoga that cultivated my awareness, allowing me to
diagnose the problem. It was Yoga that helped treat it and prevented further
damage.
More...from Run the Planet at:
http://www.runtheplanet.com/pages/refer/articles/yogarun.php


25. Catering to the Atkins Craze:
Restaurants, even fast-food chains, squeeze out the carbs.
There once was a time -- say 2002 -- when cheeseburger fans who were trying to
shed a few pounds would order their burger without cheese. Or mayonnaise. Or
both.
These days, they have another option: Hold the bun, but pile on the mayo and
cheese.
And remember when party guests would ask, "May I bring something, perhaps an
appetizer?" Now they're likely to say, "I'll bring something with protein in it.
Got to balance out all those carbs."
More...from HealthScout at:
http://www.healthscout.com/news/1/516699/main.html


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

January 9, 2004:
Dubai Marathon - Dubai, United Arab Emirates
http://www.dubaimarathon.org/

January 9-11, 2004:
35th Annual Dartmouth Relays - Hanover, NH
http://www.lancertiming.com/relays.htm

National Conference for the Running Industry - Phoenix, AZ
http://www.runningusa.org/

January 10, 2004:
Run For Peace Charlotte Marathon - NC
http://www.runforpeace.active.com/

January 11, 2004:
Disney Marathon - Orlando, FL
http://dwws.disney.go.com/wideworldofsports/sportingevents/sportingevent/sportin\
geventindex?id=SPORMarathon04SporEvn
[Long URL]

Rock 'n' Roll Arizona Marathon - Phoenix, AZ
http://www.rnraz.com/

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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they
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Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list
at: mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum,
available off our FrontPage. If you post to the mailing list
and get your email returned, please contact the Runner's Web at
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changes.

Have a good week of training and/or racing.



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

Runner's Web Digest - December 19, 2003

Brought to you by Foot Locker
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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.
The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
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be posted to one of our forums available from our FrontPage.

For new subscribers:
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this digest, please do NOT email the list, rather email me directly at
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This newsletter has been composed using Outlook set to text format. The
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References/URLs:
Most references in the digest which do not have a specific URL listed
here are available from the Runner's Web FrontPage at:
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Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
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New This Week:

Note:
This is an early abbreviated Digest.
The Runner's Web will be taking a holiday from December 19th, 2003 to
January 4th, 2004 inclusive.
During this period the Digest will not be published and the Runner's Web
site will not be updated except for our extensive automated news feeds,
available from our FrontPage.
Have a Happy Holiday!

Our latest column from Carmichael Training Systems is
available: Triathlon: Stay fit during the holidays by Lance Watson
Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Fed up with Spam, try Cloudmark's SpamNet for Outlook and Outlook Express:
http://www.cloudmark.com/?rc=hvx4hl


Digest Article Index:

1. Finding fault in others
Athletes make up some whoppers to explain transgressions
2. How to get as close to walking on water as possible
3. How to know you are taking too many supplements
4. Coffee Does Not Raise Arthritis Risk -Study
5. Torture on a lovely track
Ultra marathons are not much fun when you are under-trained, as JOHN
KIRK-ANDERSON discovered.
6. Cycling - Important Elements of Position
7. Training - A Perfect Balance
8. Exercise and pregnancy: Is it safe?
9. Marathon runners, swimmers, and cross-country skiers beware: intensive
exercise is bad for your lungs
10. Active's Recruiting Sponsored Athletes
11. At Risk: Sunscreen: No Link to Cancer
12. From Runner's World
13. Garbage Miles
14. Runner's Cruise
15. Presents fit for the fitness buff on your list
16. Quiet the mind, heal the body
Meditation has surprisingly broad medical uses, science is finding. It takes
discipline, though, to reap the benefits
17. To Marathon or Not to Marathon?
18. Modernization = Weight Gain?
19. Jane raises bar again
It is possible to look forward in your life and not just spend your time
living and coping with your disease.
20. Road Racers of the Year 2003 from Running Times Magazine


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 poll is:  "What was your favourite athletic moment(s) of 2003?"

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 are the chances of Lance Armstrong winning the
2004 Tour de France?"

The results at publication time were:

Answers Votes Percent
1. 100% 1413%
2. 90% 2321%
3. 80% 1917%
4. 70% 2018%
5. 60% 44%
6. 50% 1614%
7. 40% 55%
8. 30% 22%
9. 20% 11%
10. 10% or less 76%

Total Votes: 111

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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Book of the Week:  Racing the Sunset: An Athlete's Quest for Life After
Sport:
An Amazon Five-Star selection.
by Scott Tinley (Author
Professional triathlete SCOTT TINLEY was the California golden boy, a
two-time winner of the world's most trying endurance race, the Hawaii
Ironman. For twenty years he defined the sport with his world-champion
racing abilities, good looks, and sense of style. Well known, well
respected, well imitated, he spent half his life immersed in the intensive
training that he needed to stay on top. But age finally caught him, and no
amount of training would help. He stopped winning races and watched his
performance slip. And, as with many top athletes, one day Scott Tinley
realized his stay at the top was over. It was a crushing realization.
Tinley, an introspective man, a family man with a wife and children to
support, began to think about the new journey that lay before him, and he
applied the same discipline he used as the world's top endurance athlete to
learn how to face the rest of his life. It was a journey filled with false
starts and heartrending change. For one thing, Tinley knew he was not alone,
and through discussions with the likes of Bill Walton, Cal Ripken Jr., Eric
Heiden, Greg Lemond, Jerry Sherk, Alberto Salazar, Steve Scott and many
other top athletes, Tinley has carved a path that anyone facing a major
change in life will want to follow. Racing the Sunset will do for athletes
what Passages did for an entire generation.
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/1592280951/runnersweb/104-2972992-2304763

If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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.

The FiveStar Site of the Week: Hunter Kemper - American Triathlete.
On Top of the World in 2003!
Hunter Kemper began the summer of 2003 by winning the Gold Medal at the Pan
American Games in Santo Domingo, Dominican Republic. He was the only
American triathlete to win a gold medal in the Pan Am Games. Hunter
guaranteed his place on the Pan Am Team by being the top American at the
Bellingham ITU International Triathlon. By winning the 2003 ITU World Cup in
Madrid, Spain Hunter became the 1st American male triathlete to win a world
cup race since 1994. Hunter has also had a good 2003 on the international
triathlon circuit by winning ITU International Triathlons in Mazatlan,
Mexico and Bay Islands, Honduras. The 2003 US Pro National Champion and
currently ranked 9th in the world, Hunter is the highest ranked American
male triathlete as he prepares for the 2004 Olympics in Athens, Greece.
Check out his site at:
http://www.hunterkemper.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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

Articles:

1. Finding fault in others
Athletes make up some whoppers to explain transgressions
Among the crazy side effects of steroids that nobody talks about is
whopperitis, a medical term for acute overdevelopment of the intellectual
capacity to sling BS.
Nobody who ever tested positive for steroids or other banned drugs was
guilty. Never a sheepish shrug or a sincere "My bad!"
Every test-flunker has been the victim of trickery, treachery, chemistry,
naiveté, conspiracy, fakery or mistakery.
Take marijuana. It's always second-hand smoke, isn't it? Nobody actually
smokes the stuff. Here's a tip: The best way to avoid testing positive for
pot is, when you're at the party, grab that fatty and suck it straight in,
because apparently nobody ever tests positive because of first-hand smoke.
Here's a random rundown of some classic tales:
-- This isn't exactly an excuse, but it's a dandy cover-up attempt. British
shot putter Paul Edwards tested positive for steroids in '94, and officials
claim he tried to mask the drugs by swallowing shampoo. Edwards still got
bounced, but at least his teeth were shiny and his tongue was tangle- free.
More...from SFGate.com at:
http://www.sfgate.com/cgi-bin/article.cgi?f=/chronicle/archive/2003/12/11/SPG1H3\
KUDO1.DTL



2. How to get as close to walking on water as possible:
Everywhere in our sport we see trends. The way we do sport. The equipment we
use in sport. The things we eat during and around sport. The way we train
for sport. After doing a race like Kona, it is amazing how anonymous it can
make anyone feel. This is a necessity for the growth of any sport. People
try different things. Others try things that the best used. And so on. True
innovations, like the clap skate in speed skating, fast skin swim suits in
swimming, and the Fosbury flop in high jumping don't come around too often.
Overall however, triathlon plays host to innovation more than most sports.
This is really a tribute to the athletes, coaches and equipment makers in
the sport. The reality is, innovation is tough for anybody for many reasons.
First and foremost, most innovations don't succeed. They fail so often that
the odds are in your favor if you laugh at them. How many of you 1980s era
swimmers had coaches make you try the straight arm recovery in freestyle?
This is just an example of an idea that actually made it off the drawing
board. Most don't.
More...from Triathlete.com at:
http://www.triathlete.com/art.asp?3=383



3. How to know you are taking too many supplements:
This is intended as a humourous look at our "pill-popping" tendencies.
Walk into a pharmacy and look at the number of people milling around the
supplement shelves. A quick observation here: have you noticed how the
supplement shelves have expanded compared to a few years ago. I can remember
about 7 years ago asking a qualified chemist if he sold creatine. He said he
had never heard of it! Now, most pharmacies stock about four or five
different brands of the stuff!
Supplements are everywhere...it seems they have expanded as much as they say
they make use grow!
How many of us buy a product because someone told us "this stuff really
works"... We rush off to buy this new miracle product without asking any
pertinent questions.
More...from World of Endurance at:
http://worldofendurance.com/triathlon/focus_column.asp?st_name=BackToBasics



4. Coffee Does Not Raise Arthritis Risk -Study:
Drinking multiple cups of coffee every day does not appear to increase your
risk of developing rheumatoid arthritis (RA), new research suggests.
These findings appear on the heels of numerous other reports suggesting that
the opposite was, in fact, the case.
After reviewing information collected from more than 80,000 women over an
almost 20 year period, U.S. researchers found that the risk of RA appeared
unrelated to the amount of decaffeinated coffee, coffee, tea and total
caffeine women consumed.
However, a previous Finnish study found that people who drank at least 4
daily cups of coffee were more than twice as likely to develop RA, while
another report showed that drinking multiple cups of tea each day could
reduce that risk.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3985282



5. Torture on a lovely track
Ultra marathons are not much fun when you are under-trained, as JOHN
KIRK-ANDERSON discovered.
The death march had begun, and I was counting on muscle memory to get me
through the next 25 kilometres. I should have known better. Last Sunday was
my eighth Kepler Challenge, a 60km mountain run over the Kepler track in
Fiordland, but never before had I competed with so little training.
Smart at the start, my pace over the first easy 6km was at jogging pace. A
very, very slow jogging pace. My mantra of "How fast you finish is directly
related to how slow you start" reminded me to conserve energy, to the extent
that I wouldn't have shown surprise had I been passed by elderly ladies
using walking frames.
The long climb to the bushline was completed at a fast walk, and I reached
the Luxmore Hut just before the first competitor in the Luxmore Grunt, an
up-and-back race that started one hour after us. From the hut at 1085
metres, the track remains on high ground, skirting just below the summit of
Mount Luxmore and offering stunning views over the South Fiord of Lake Te
Anau and the peaks of the Murchison Mountains. Because of my slow pace, I
was able to enjoy the surroundings; normally I have been watching the track
just forward of my shoes.
More...from the STUFF at:
http://www.stuff.co.nz/stuff/thepress/0,2106,2757035a6429,00.html



6. Cycling - Important Elements of Position:
Throughout this chapter, we have used a set of reference values for
aerodynamic drag area. Although these values represent good approximations
to the drag area of a 70-kilogram (154-pound) rider in each position, those
values are not fixed. Rather, a cyclist can influence his drag area in
several ways. Riding with knees close to the centerline of the bicycle frame
can reduce drag area by approximately 8 percent compared with riding with
knees wide apart. This knee position will affect drag similarly whether the
rider uses conventional racing handlebars or aerobars.
For riding with standard handlebars, arm position, including elbow bend and
forearm alignment, can even more dramatically influence drag area. Bending
the elbows allows the rider to lower his torso and thus reduce frontal area.
Indeed, carefully positioned arms with the forearms horizontal and parallel
to the bicycle can reduce drag area by up to 12 percent compared with widely
positioned arms or straightened elbows. A wide-elbow position may result
from poor technique, but it also may be due to poor bike fit and thus may
not be within the control of the rider. Specifically, if the
saddle-to-handlebar distance is too short, the rider may be forced to widen
the arms so that they do not contact the legs. Consequently, drag area may
be substantially increased because of a poorly fitted frame-stem-handlebar
combination.
More...from Human Kinetics at:
http://www.humankinetics.com/products/showexcerpt.cfm?excerpt_id=2956&associate=\
880



7. Training - A Perfect Balance:
By Matt Fitzgerald
Muscular imbalances contribute to the majority of form flaws. Each muscle in
the body has what's called a length-force curvature, which refers to the
amount of force a muscle is able to produce at various degrees of
contraction. An imbalance is said to exist when one or more muscles on one
side of a joint become lengthened and one or more muscles on the other side
become shortened (tightened), causing their length-force curvatures to fall
out of balance. Particular activities tend to cause particular imbalances to
develop. Swimming, cycling and running are no exceptions. The classic
imbalances in triathletes are known as lower cross syndrome (tight hip
flexors and low back muscles and loose glutes and lower abdominal muscles),
and upper cross syndrome (tight chest and rear neck and loose shoulder
rotators and scapular stabilizers), plus tight hamstrings and calves from
running. Visible signs of lower cross are a forward tilt of the pelvis,
"pooching" of the lower abdominal area, and swayback (concave shape of the
lower spine). Visible signs of upper cross are forward neck tilt, rounded
shoulders, and exaggerated curvature of the upper and mid-spine.
Preventing, halting and undoing imbalances is accomplished primarily through
exercises that stretch tight muscles and strengthen loose ones. The
following corrective exercise routine for triathletes was designed by Paul
Chek, an internationally renowned expert in functional training and founder
of the C.H.E.K. Institute in Encinitas, Calif. (www.chekinstitute.com). The
routine comprises five strengthening exercises and five stretches. You can
do them all together as a workout (this will take 20 to 40 minutes,
depending on the number of repetitions and sets you perform) or in any
combination. If you choose to do all exercises, try the order we have
provided. At a minimum, you should do the stretches three times a week and
the exercises twice a week, year-round. I myself do the stretches following
each run workout (four to six times per week) and do the strengtheners in
the evening at home. A Swiss ball is required for four of the five
strengthening exercises.
More...from TriathleteMag.com at:
http://www.triathletemag.com/story.cfm?story_id=2428&publicationID=92&pageID=173\
2



8. Exercise and pregnancy: Is it safe?
If you're pregnant and have no known medical conditions that may warrant a
particularly cautious approach to physical activity, moderate aerobic
exercise can help you feel healthy and boost your spirits. Even if you've
never exercised your whole life, pregnancy is a good incentive to get
started.
Throughout your pregnancy, the conditioning that results from exercise can
help prevent back pain, muscle cramps, swelling and constipation. It can
also reduce fatigue and help you sleep.
Exercise during pregnancy can also help prepare you for labor and
childbirth. Increased stamina and muscle strength can decrease stress on
your ligaments and joints. If you're in good physical condition, your
strength and endurance may help you during labor.
But whether or not you had been exercising regularly before you became
pregnant, remember that pregnancy is physically demanding. You can expect to
gain 25 to 35 pounds. Your heart will pump about 50 percent more blood. Your
body will consume up to 20 percent more oxygen while you rest and even more
when you exercise.
More...from the MayoClinic.com at:
http://www.mayoclinic.com/invoke.cfm?objectid=17BECEA7-B3E5-45B1-80979DBB35EB8A3\
8



9. Marathon runners, swimmers, and cross-country skiers beware: intensive
exercise is bad for your lungs:
"There is nothing like sport to improve your breathing!" people often say.
Yet this is one piece of advice many top athletes must wish they never
listened to, as there is no longer any doubt that an alarming proportion of
them experience quite the opposite effect: too much training is actually bad
for their breathing.
A broad-ranging survey conducted in Norway among 1600 top athletes by the
Norwegian University of Sport and Physical Education showed recently just
how widespread the damage has been. No less than one athlete in ten --
regardless of the type of sport -- suffers from asthma or wheeze.
The US Olympic Committee reached similar conclusions after the 1996 summer
games in Atlanta. Responding to a questionnaire, 117 out of 700 athletes (or
more than 16%) reported suffering from asthma. The worst affected were the
cyclists, where the proportion rose to 50%!
More...from EurekAlert at:
http://www.eurekalert.org/pub_releases/2000-09/ERS-Mrsa-0109100.php



10. Active's Recruiting Sponsored Athletes:
The past three seasons have been filled with great success. Members of the
2003 Active Elite have achieved staggering athletic accomplishments on the
road, in the water and on the bike. We are looking to build on the team's
momentum in 2004 by bringing in more top-quality athletes dedicated to
personal achievement and sponsor success.
Are you a top age-grouper or overall performer in the field of running,
cycling, mountain biking, triathlon or adventure racing? Are you at least 18
and a U.S. resident? Will you pro-actively promote your sponsors' products?
If so, we want you!
More...
http://www.active.com/sponsorship/sponsorship_applications.cfm?sponsor=active%20\
elite



11. At Risk: Sunscreen: No Link to Cancer:
Anew study has found no evidence that sunscreen, commonly used to reduce the
risk of skin cancer, actually increases the risk, researchers said
yesterday.
Writing in Annals of Internal Medicine, the researchers based their findings
on a review of 18 earlier studies that looked at the association between
sunscreen use and melanoma. Some studies had suggested that using sunscreen
reduced the risk of cancer, but researchers may need decades to determine
whether newer, more powerful formulas do more than just prevent sunburn, the
study said.
The researchers, led by Dr. Leslie K. Dennis of the University of Iowa, said
they found flaws in studies that had reported associations between sunscreen
use and higher risk of melanoma.
Most health experts believe that by protecting the skin from the harmful
effects of the sun, sunscreen helps prevent skin cancer, which is increasing
in incidence faster than any other kind of cancer in the United States.
More...from the NY Times at:
http://www.nytimes.com/2003/12/16/health/16RISK.html?ex=1072155600&en=4140c7\
0a7b80fc22&ei=5062&partner=GOOGLE
[Multi-line URL]



12. From Runner's World:
"Athletes use stress to become better--to run faster, throw farther, jump
higher. Through gradually increasing their level of stress, they are able to
conquer the maximal stress of competition. And through training they learn
that all things matter, that nothing is neutral--everything in life adds or
subtracts stress in our existence."
-Dr. George Sheehan, writer and philosopher

Black toenails are caused primarily by the swinging of the foot forward,
slinging a bit more blood into the toe region with every step. The clawing
motion of the toes aggravates the toenail further--so keep your toenails
clipped. Use foot powder in the shoe to reduce friction and try soaking your
feet in a cold bath for 3-5 minutes to reduce foot fatigue and swelling.

Red, not green: Beet lovers get a healthy dollop of folate, which helps
prevent fatigue and depression. Beets also supply fair amounts of magnesium
and potassium for better blood pressure, along with some vitamin C and iron
for healthy blood and stronger immunity.



13. Garbage Miles:
A few runners lead, and the rest of us follow them. For a short while early
in my running life, I was a leader in some small-time races. Now I'm a
follower, from ever-wider distances as age moves me back through the pack.
Slowing has its advantages. It puts me with a bigger and more varied group
of runners than I once saw while trying to distance myself from all
followers.
But following more and more people also has its down side. It shows me what
everyone ahead left behind while passing this way earlier. The leaders never
see the gloves and garbage bags that overdressed runners discard in the
early miles, never wade through the drifts of paper cups at aid stations,
never -- and here's our latest environmental insult -- find an energy-food
wrapper glued to their shoes.
Runners like to think of ourselves as environmentalists. We want our air
untainted and our ground uncluttered. The casual messing up of our
surroundings disgusts us. We get worked up over the bad breath of traffic
and the smokers who toss aside their smoldering butts.
Environmental activists grow like weeds in the area where I now live, the
Pacific Northwest. I don't often join their chorus, but seeing evidence of
the slob problem on my running routes does make me see red.
Once I found a discarded plastic bag alongside a forest path. Inside were
the culprit's name and address. I stuffed some of the garbage inside one of
his own envelopes and mailed it to him with a note: "Don't trash our trail!"
Oddly, these sensitivities too often shut down when runners line up for
races. Suddenly we seem to expect Mom or someone to clean up after us.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/345.html



14. Runner's Cruise:
Join in the fun...
   Frank Shorter
   1972 Olympic Marathon Gold Medalist,
   Runner's World Magazine Special Contributor
   John "The Penguin" Bingham
   Runner's World Magazine columnist, author, and
   inspiration to back-of-the-pack runners worldwide
   Amby Burfoot
   Runner's World Magazine Executive Editor
   & 1968 Boston Marathon Winner
   Jenny Hadfield
   Eco-Challenge competitor, adventure racer,
   fitness trainer and motivational speaker
George Hirsch
   Runner's World Magazine
   Worldwide Publisher Emeritus
This Exclusive Runner's Cruise Event includes:
* An All-Inclusive Running Vacation featuring:
Frank Shorter
Amby Burfoot
John "The Penguin" Bingham
Jenny Hadfield
George Hirsch
and others...
* Optional 3 night Mayor's Marathon pre-cruise hotel package in Anchorage
* Individual Stride Analysis
* Stretching seminars and classes
* Injury, Cross Training, Comparative Training & Equipment seminars
for competitive and recreational runners
* Organized runs in every port + deck runs for all running levels
* Exclusive Parties and Dining with guest speakers
* Photo/Autograph Sessions
* Special Runner's Cruise T-shirt
* And more...
June 20-27, 2004
Date    Day     Ports of Call
June 17-20      Click here for info on Anchorage Marathon package
June 20 Sun     Anchorage (Seward), AK
June 21 Mon     Cruising College Fjord
June 22 Tue     Cruising Glacier Bay Nat'l Park
June 23 Wed     Sitka, AK
June 24 Thu     Juneau, AK
June 25 Fri     Ketchikan, AK
June 26 Sat     Cruising the Inside Passage
June 27 Sun     Vancouver, BC
All-inclusive cruise pricing from just $1419pp.
Marathon package additional.
For additional information, visit our web site at:
http://www.runnerscruise.com or call 1-800-707-1634
IMPORTANT NOTE: In order to participate in Runner's Cruise events, this
cruise
must be booked only via The Cruise Authority.



15. Presents fit for the fitness buff on your list:
If you've got a fitness enthusiast on your holiday list, the world is your
gym bag when it comes to gift ideas. Buy a health club membership to get
someone started, surprise them with some new apparatus, such as stability
balls or kickboxing gloves, to give them a new twist on a boring routine. Or
pick up some fashionable fitness apparel.
If those ideas aren't what you had in mind, here are a few others, for the
uninitiated to the person for whom money is no object:
For the at-home exerciser: Exercise tapes are a great way to get in shape,
but working out to the same one every day can get boring fast. Netflix is an
online DVD movie-rental service with more than 100 titles, including popular
yoga, Pilates, dance and strength conditioning workouts. With a gift
membership, users can rent as many DVDs as they can sweat to each month,
with a maximum of three titles out at any given time. Once a title is
returned (via a prepaid return envelope), the next on their list is
automatically sent to their mailbox within three days. A one-month
membership is $19.95. Visit http://www.netflix.com for more information.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-fitnessgifts15dec15,1,35427\
65.story?coll=la-health-fitness-news
[Long URL]



16. Quiet the mind, heal the body:
  Meditation has surprisingly broad medical uses, science is finding. It
takes discipline, though, to reap the benefits.
Inside a church community room, beginning meditators close their eyes,
straighten their spines in their folding metal chairs and try to rein in,
for just 10 minutes, the thoughts that race like wild horses through their
minds.
A woman in the back row yawns. The woman next to her fidgets. Another
student sneaks a peek.
"My mind still wanders," Jeremy Morelock, 33, says of the Buddhist
meditation class he has attended for three months in search of stress relief
and spiritual growth. "I have these imaginary conversations with people, and
then I think, 'Whoa, whoa, whoa ... concentrate!' "
Regular meditation practice is supposed to quiet the mind and allow the body
to tap into its own innate healing mechanisms. Yogis and monks have preached
the powers of meditation for thousands of years, and the counterculture
generation of the '60s embraced transcendental meditation - a still-thriving
form of internal mantra-chanting - as a method to alter consciousness.
More... from the LA Times at:
http://www.latimes.com/features/health/la-he-newmeditate15dec15,1,3571448.story?\
coll=la-headlines-health
[Long URL]



17. To Marathon or Not to Marathon?
This quiz will tell you if the 26.2-mile challenge is right for you. If it's
not, we have other options
Most nonrunners can't imagine why anyone would want to run a marathon. Heck,
26.2 miles is more than most people drive in a day.   For many runners,
though, the marathon has become the ultimate brass ring. They're convinced
that to be a real runner, they need to take on the 26.2 challenge. But the
marathon is definitely not for everyone, and that's totally fine.
To determine if it's right for you, answer the six questions below. And
remember: This is not a pass/fail quiz. While the marathon may not be your
thing, another race distance may be. You just need to find the right race
for you.
More...from the Reebok Runner at:
http://reebokrunner.runnersworld.com/features/2maraornot2.html



18. Modernization = Weight Gain?
When is the last time you remember washing your own dishes or walking to the
local market? Based on the results of a recent study in Obesity Research,
the usual household labor saving devices of modern life today, specifically
dishwashing and laundry machines, cars and other conveniences like
elevators, can reduce daily activity expenditure by 111 calories every day.
This can contribute to an 11-pound weight gain every year. From this study,
one can postulate that labor saving devices, such as cars, computers, and
even microwaves, have caused an increase in sedentary behavior, which has
helped contribute to our epidemic of obesity.
For 2004, try making a conscious effort to add more activity to your day.
Consider tracking your steps daily with a pedometer. Strive to increase the
number of steps that you are taking each day.



19. Jane raises bar again:
It is possible to look forward in your life and not just spend your time
living and coping with your disease
Paula Radcliffe described Jane Tomlinson as the most deserving winner at
last year's BBC Sports Personality of the Year awards.
A year on from picking up the Helen Rollason award for courage in the face
of adversity, Jane has gone on to bigger and yet more astonishing
achievements.
Diagnosed with terminal cancer three years ago, Jane reckoned her best
course of action was to use her remaining time challenging the limits of her
body and mind in the name of fund-raising.
In 2002, she completed the London Marathon, the London Triathlon and the
Great North Run, raising over £100,000 for four cancer and children's
charities.
She began 2003 by running the York half-marathon before cycling from John
O'Groats to Lands End, taking two days off for intensive chemotherapy
treatment.
Two days after finishing, she was in London becoming the first chemotherapy
patient to complete the marathon.
More...from the BBC at:
http://news.bbc.co.uk/sport2/hi/tv_and_radio/sports_personality_2003/3288275.stm




20. Road Racers of the Year 2003 from Running Times Magazine:
World Rankings for 2003
(Presented in the Jan/Feb 2004 issue of Running Times, based on results of
races from October 16, 2002 through October 12, 2003.
Data & Analysis by Ken Young of the Association of Road Race Statisticians.
More...from Running Times at:
http://www.runningtimes.com/rankings/rryear2003/rryear2003.htm






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

December 20, 2003:
Television:
2:30-3:30 p.m. ET - CBS
NCAA Division II Cross Country Championships

December 21, 2003:
Christmas Marathon - Olympia, WA
http://www.ontherun.com/xmasmarathon/

December 28, 2003:
First Light Marathon - Mobile, AL
http://www.firstlightmarathon.com/

January 9, 2004:
Dubai Marathon - Dubai, United Arab Emirates
http://www.dubaimarathon.org/

January 10, 2004:
Run For Peace Charlotte Marathon - NC
http://www.runforpeace.active.com/

January 11, 2004:
Disney Marathon - Orlando, FL
http://dwws.disney.go.com/wideworldofsports/sportingevents/sportingevent/sportin\
geventindex?id=SPORMarathon04SporEvn
[Long URL]

Rock 'n' Roll Arizona Marathon - Phoenix, AZ
http://www.rnraz.com/

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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they
subscribe at:
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Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list
at: mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum,
available off our FrontPage. If you post to the mailing list
and get your email returned, please contact the Runner's Web at
mailto:webmaster@... to notify us of the problem. To update your
Runner's Web eGroups subscriber's profile, go to the web site at
http://groups.yahoo.com/group/RunnersWeb/join, sign in and update your
changes.

Have a good week of training and/or racing.



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

Runner's Web Digest - December 12, 2003

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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.
The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
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If you have any questions regarding the options available for receiving
this digest, please do NOT email the list, rather email me directly at
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This newsletter has been composed using Outlook set to text format. The
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References/URLs:
Most references in the digest which do not have a specific URL listed
here are available from the Runner's Web FrontPage at:
http://www.runnersweb.com/running.html
Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
me.
All URLs listed here have been verified as of the Digest publication
date. It is possible that the site may have archived or deleted the page
after publication.
If you are unable to reach a URL listed here, ensure that you are using
the entire URL (see above).
If you still cannot reach the site, please email me at
mailto:webmaster@... and I will try to track it down.

Note: Some sites require free registration.


New This Week:
Note:
The Runner's Web will be taking a holiday from December 19th, 2003 to January
4th, 2004 inclusive.
During this period the Digest will not be published and the Runner's Web
site will not be updated except for our extensive automated news feeds,
available from our FrontPage.
Have a Happy Holiday!

Our latest column from Carmichael Training Systems is
available: Triathlon: Tri Training While Pregnant? written by Heather
Matz-Jorris, CTS Athlete.
Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Digest Article Index:

1. 'I felt as if I had left my body'
2. Search For Future Champions on in Japan
3. Smokers' paradise
Cigarette-mad Athens may not be the best place for a marathon
4. The Hard/Easy Principle
5. Going the distance
If an on-site trainer isn't an option, coaching via the phone or Internet can be
the next best thing.
6. Gran breaks world record
7. From Runner's World
8. He's the world's fittest man - it's official
But how does he do it? Paddy Doyle reveals all to Chris Arnot.
9. November to Remember
10. Diary of a mad jogger
11. Why exercise?
12. 12. Endurance athletes could benefit from surgical release of kinked leg
arteries
13. Stability ball workouts help strengthen your core
14. Competitive comfort
Dedicated racers invest thousands in custom bicycles
15. The History of the Women's Marathon
16. Earn Your Workout!
17. Improving Lactate Threshold
18. Teacher Will Run Across The Sahara
19. Put the fun back into your boring old workout
A few changes can rejuvenate tired exercise regimen Set new goals, find a
partner or even hire a trainer
20. Exercise Excess KOs Millions
America's fittest are facing a growing menace: overtraining. Learn how to stop
the madness and still maintain that performance edge.
21. Ask the tri doc: recovering from mono
22. Post-exercise nutrition: Why your workouts shouldn't stop with a cool-down
23. Pilates: Your Ticket to a Longer, Leaner Look
24. Specificity, Intensity And Periodization Are The Most
Important Elements Of A Strength-Training Workout For Competitive Athletes
25. Skip This Exercise - New advice to protect knees

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 poll is:  "What are the chances of Lance Armstrong winning the 2004
Tour de France?"

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: "Which of the following runner(s) has made the
greatest contribution towards the marathon?
Joan Benoit (Samuelson)
Khalid Khannouchi
Paula Radcliffe
Bill Rodgers
Frank Shorter
Kathrine Switzer"

The results at publication time were:
1.   Joan Benoit (Samuelson)  15 11%
2.   Khalid Khannouchi  1 1%
3.   Paula Radcliffe  43 32%
4.   Bill Rodgers  22 16%
5.   Frank Shorter  37 27%
6.   Kathrine Switzer  18 13%

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:
http://groups.yahoo.com/group/RunnersWeb/join


Book of the Week:  Triathlon: Achieving Your Personal Best.
Dedicated triathletes, provided they are also dedicated readers, will find much
of value in this extremely detailed guide to what is perhaps the world's most
demanding sport. The author begins with a glossary of scientific and
physiological terms used in the book: consider it a harbinger of what is to
come. The next six chapters offer an exhaustive look at swimming, cycling, and
running, the three elements of the triathlon. Only the committed will survive
the author's lectures on such arcane topics as the hand's angle of entry in
swimming or the appropriate crank length in cycling. More general information
follows on training techniques and psychology. Despite the density of
information, the book is clearly written and features useful outlines at the
beginning of each chapter detailing what is to follow. Recommended for sports
collections serving triathletes
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/0816029482/runnersweb/104-2972992-2304763


If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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.

The FiveStar Site of the Week: World Masters Athletics.
Organizational Goals:
To organize, regulate and administer athletics for masters (women of not less
than thirty-five years of age and men of not less than forty years of age).
To sanction World Masters' Athletic Championships and other international
masters athletic competitions.
To ratify and register world masters five-year age-group records and maintain
data on other outstanding athletic performances by masters.
To foster international friendship, understanding and co-operation through
masters athletics.
Check out the site at:
http://www.world-masters-athletics.org/index.php?id=about


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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

Articles:

1. 'I felt as if I had left my body'
When tennis player Mark Philippoussis described "watching" himself winning
the Davis Cup for Australia during his final-set victory over Spain's
Juan-Carlos Ferrero, another former sportsman knew exactly what he was
talking about.
"I thought 'wow, he's just described an out-of-body experience'," said Mike
Agostini, once one of the world's fastest men on the athletics track and a
Commonwealth Games gold medallist in the 1950s.
Agostini is now more interested in the spiritual than the physical and has
just published a book about a range of paranormal or psychic experiences
including out-of-body experiences, near-death experiences communications
between the living and the dead and reincarnation.
Philippoussis told a TV interviewer after last Sunday's tennis win: "I felt
as if I was standing on the sidelines watching play rather than actually
being on the court myself."
That's a classic out-of-body experience, according to Agostini, 69, who says
the phenomenon is common to many athletes.
"Something happens. Roger Bannister, who was the first to run a four-minute
mile, wrote about a sense of freedom and floating when running. It's
physical but also metaphysical and spiritual," he said.
More...from the Sunday Mail at:
http://www.thesundaymail.news.com.au/common/story_page/0,5936,8083062%255E2764,0\
0.html




2. Search For Future Champions on in Japan:
With the self imposed target of doubling their Olympic medal tally by 2010
Japanese sports administrators are looking to the whole nation to help them
fulfil their dream. An extensive talent identification programme is set to be
trialled in one of Japan's premier sporting regions from next year.
Shintaro Tanaka is the man who will oversee the project in the Fukuoka region
and he spoke to www.eis2win.co.uk about the challenges ahead...
Q: Tell us a bit about this pilot project for talent identification in this
region?
A: We in Japan are determined to cast the net as wide as possible to search for
our future Olympic champions. For too long we have relied on children who have
taken up sport to come through the system. It is now time to look beyond the
current sports system.
More...from the English Institute of Sport at:
http://www.eis2win.co.uk/gen/news_japantalentsearch281103.aspx?page=1092&folder=\
14&



3. Smokers' paradise:
Cigarette-mad Athens may not be the best place for a marathon.
Haven't had a smoke in just over three weeks now - since I left Athens. I'm
taking it one day at a time, but so far, so good.
Last time I quit smoking - almost 22 years ago - I went cold turkey. Decided
that I was not a two- or three-cigarette-a-day person. It was a pack or
nothing. My wife signed up for the weekly classes where they show you
pictures of what a lung looks like after years of smoking. Scared her off
the smokes.
I stayed home and stopped.
Took up a bit of running about a year or so later. Could still feel the
smokes in my chest. I'd be wheezing as I trotted through the neighbourhood.
I could almost feel the black crap shifting and breaking up in my lungs as I
coughed. That stopped after a couple of weeks, as my physical condition
started to improve.
More...from the CBC at:
http://www.cbc.ca/sports/columns/running/



4. The Hard/Easy Principle:
From Advanced Marathoning by Peter Pfitzinger, Scott Douglas
Conventional wisdom calls for following the hard/easy principle of training,
which is typically interpreted to mean that a hard effort is always followed
by one or more recovery days. A recovery day may consist of an easy run, a
light cross-training session, or total rest. During your marathon
preparation, however, it's sometimes necessary to violate this training
pattern and do back-to-back hard days. The appropriate interpretation of the
hard/easy principle is that one or more hard days should be followed by one
or more recovery days. Let's investigate the physiological rationale for
following the hard/easy principle and look at two situations in which you
should do back-to-back hard training days.
Reasons to Follow the Hard/Easy Principle
The hard day/easy day training pattern follows from the physiological dogma
of stimulus and response - hard training provides a stimulus for your body
to improve, but rest is then needed to allow your body to recover and adapt
to a higher level. Three reasons to follow the hard/easy principle are to
prevent glycogen depletion, to prevent illness, and to minimize the effects
of delayed onset muscle soreness (DOMS).
More...from Human Kinetics at:
http://www.humankinetics.com/products/showexcerpt.cfm?excerpt_id=2984&associate=\
880




5. Going the distance:
If an on-site trainer isn't an option, coaching via the phone or Internet can be
the next best thing.
Ah, the luxury of a personal trainer. Someone to watch every lat pull-down and
be there for each arduous treadmill trek. But personal trainers are a luxury for
most people, and as life whittles down our spare time and expands our
waistlines, many people are turning to a more convenient way to get coaching
help: the telephone and Internet.
It's a natural progression from the face-to-face personal training that's been
around for years and is still growing in popularity. While there are cons and
caveats to fitness coaching via the phone or Internet - coaches can't see if
you're doing an exercise correctly, for instance - it appeals to a wide variety
of the population, several coaches say, from out-of-shape folks needing start-up
help to veteran exercisers who want to tweak their routines.
There's even some published research that suggests phone and Internet coaching
can provide results similar to face-to-face encounters.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-newbodywork8dec08,1,286701.\
story?coll=la-health-fitness-news
[Long URL]



6. Gran breaks world record
Lake Conjola grandmother Georgina McConnell defied the odds, set a cracking pace
and smashed the women's world record 24-hour treadmill run.
Battling fatigue, sickness and a stomach ulcer that was playing up, Georgina
collapsed as she completed her 24-hour world record run last week
But despite illness, the 60-year-old had to step up the pace during the last and
toughest two hours, to ensure she was successful in beating the women's 24-hour
treadmill record.
And beat it she did, with the woman who has been dubbed "Super Gran" clocking up
151.48km during the marathon effort, eclipsing the previous record of 150.5km
set by a 27-year-old American woman.
While she had hoped to set an even higher mark, Mrs McConnell resisted the
temptation to feel disappointed at her result.
More...from the Milton Ulladulla Times at:
http://milton.yourguide.com.au/detail.asp?class=sport&subclass=local&category=ge\
neral%20sport&story_id=273031&y=2003&m=12
[Long URL]



7. From Runner's World:
Drills for Better Running: "Drills are good for conditioning during build-up
phases of training and while coming back from injury. They help to balance the
"super powers" (legs) of the runner's body by strengthening individual weak
area. For variety and overall development, a runner might skip running one day
each week and substitute a workout of drills and strength training."
-Joan Benoit Samuelson, 1984 Olympic Marathon Champion

Squats will strengthen all of the muscles in your legs at once. To do a basic
squat, stand upright and sit back as if you were going to sit in a chair. Keep
your back straight and try not to let your knees jut forward beyond your toes.

Roasted chickpeas: They're as crunchy as peanuts. Toss 1 can (15 oz) chickpeas,
rinsed and drained, with 2 teaspoons olive oil and 1/2 teaspoon each of ground
cumin, ground coriander, and ground pepper. Bake in a single layer on a greased
baking sheet at 400+F until golden, about 35 minutes. Serves 8 (Per serving: 51
cal, 2 g fat)

"The more I talk to athletes, the more convinced I become that the method of
training is relatively unimportant. There are many ways to the top, and the
training method you choose is just the one that suits you best. No, the
important thing is the attitude of the athlete, the desire to get to the top."
-Herb Elliot, 1960 1500-meter Olympic Champion

Negative is good: "Running the second half of a race slightly faster than the
first is a proven formula for success. But almost no one does it. Make it your
goal and you'll be surprised at the positive results."
-Warren Greene, RW gear editor

"Achieving a goal starts with a realistic plan. Begin with a realistic program
based on your health history and progress from there. Set your goal to finish
the race comfortably and enjoyably rather than torturing yourself until your
body quits."
-From Marathoning for Mortals by John Bingham



8. He's the world's fittest man - it's official:
But how does he do it? Paddy Doyle reveals all to Chris Arnot.
Paddy Doyle, the world's fittest man, opens the door to the house he shares with
Samantha, his fiancée and Carla, his rottweiler. "She won't hurt you,"
Doyle says. Rottweiler owners always say that but, in this case, it appears to
be true. After opening her jaws into a chasmic yawn, and exposing a menacing set
of teeth, she settles back down into a rumbling slumber.
Doyle has always kept "rotties". The breed goes with his image. There is a
photograph of him and Carla eyeballing each other on the back cover of his
ghosted autobiography, Iron Man: the true story of Britain's strongest, fastest,
hardest man. Strongest? He is 38, and weighs just over 12 and a half stone.
Younger, bigger weightlifters can hoist heavier bars than he can. Fastest?
Sprinters can cover 100 yards faster. But that is not the point. Doyle is an
endurance athlete who would never be content with, say, completing the London
marathon in a good time. He would do it with a 40lb pack on his back.
More...from the Guardian at:
http://sport.guardian.co.uk/news/story/0,10488,1102908,00.html



9. November to Remember:
By Joe Henderson
My old home state of Iowa hosted the NCAA Cross-Country Championships this year.
This never would have happened when I was in college there. Then again, neither
could I have run in the meet as it's designed today.
I wasn't in Waterloo/Cedar Falls for this race. But my brother Mike and my
sister's husband Elliott Evans were.
Mike volunteered to work at the meet. Elliott went as a fan, and especially to
cheer the one runner in the field from his and my old school, Drake.
Elliott once ran NCAA Cross-Country meets too, but might not have gotten there
under the current setup. Qualifying through the regional meets is very tough
now.
A qualifying round wasn't needed in my day. The NCAA meet welcomed anyone who
wanted to run, and fewer than 200 did.
My cross-country distance wasn't the current 10K for men. It was four miles, but
still twice as far as the longest track race of that era. The meet had a
permanent site, Michigan State, probably because no other school wanted to host
these minor championships.
Drake Coach Bob Karnes told our team when the 1963 season began, "If you win the
conference title, this will earn you a trip to the Nationals." We won, and he
made good on his promise.
Drake never flew to meets. We took cars.
Our plan was to leave Des Moines two days before the Monday race. My plan for
that Friday afternoon was to do laundry, then take an easy run.
More...Joe Henderson's Running Commentary at:
http://www.joehenderson.com/archive/




10. Diary of a mad jogger:
"Most runners keep a formal journal in which to record their running
experiences. Some runners keep record of their diet, weight, how they felt, and
so forth. Keep whatever kind of journal you like but do attempt one, and from
time to time record your resting heart rate".
Jim Fixx - "The Complete Book of Running"
November 6 - Distance: None.
What makes me want to run? What mad melange of hubris and masochism can explain
this urge to tax my body and soul to the utmost, chasing nothing, fleeing
nothing, running for neither money nor glory nor to catch a bus?
I am running for my life inspired by the Adida Indians of Central America. These
hardy primitives are truly the aristocrats of distance running and an adult
Adida can cover 100 miles nonstop at a pace that would fell an Olympic miler.
And among the Adidas, heart disease is virtually unknown. Diabetes, emphysema,
stroke - all are unheard of. In fact, the Adidas have no medical knowledge
whatsoever. They are completely illiterate and believe that the body is an
animal they ride around in.
More...from Run the Planet at:
http://www.runtheplanet.com/pages/refer/articles/madjogger.php





11. Why exercise?
You know exercise is good for you. Its merits - ranging from preventing illness
to making you feel good about yourself - are hard to ignore. But in case you
need more convincing, here's a look at the many ways getting out there and
moving can have a positive impact on your health.
Cardiovascular health: Reduce your risk of heart disease
The term cardiovascular system refers to the circulation of your blood through
your heart and blood vessels. With each beat of your heart, a surge of blood is
released from your heart's main pumping chamber into an intricate web of blood
vessels that spread throughout your body. Blood pressure refers to the force
that's exerted on your artery walls as blood passes through. This force helps
keep the blood in your arteries flowing smoothly. A buildup of plaques in your
arteries, caused by cholesterol and other products in your bloodstream, can
interrupt your blood flow and cause life-threatening damage to your
cardiovascular system.
When you exercise regularly, your entire cardiovascular system benefits. This is
because exercise:
More...from MayoClinic.com at:
http://www.mayoclinic.com/invoke.cfm?objectid=FA456B47-2492-4C72-A385E24D70911BD\
6



12. Endurance athletes could benefit from surgical release of kinked leg
arteries:
Flow restrictions in leg arteries of endurance athletes are commonly caused by
kinking and could be easily resolved by a straightforward surgical procedure,
conclude authors of a study in this week's issue of THE LANCET.
Endurance athletes-especially cyclists and speed skaters-often have restrictions
in blood flow in their iliac arteries (the arteries supplying blood to the lower
limbs) during exercise; these restrictions have previously been ascribed to
intravascular lesions, with implications for invasive interventions such as
iliac-artery-bypass surgery. Goof Schep and colleagues from St Joseph Hospital,
Veldhoven, Netherlands, proposed that blood flow could also be restricted by
kinking in the arteries, and that surgical release of these kinks might be an
effective treatment.
The investigators prospectively studied 80 endurance athletes who had complaints
suggestive of flow restriction in the iliac arteries of one (74 athletes) or
both (6 athletes) legs. All athletes were either endurance cyclists or other
athletes who used endurance cycling as part of their training schedule. Using
vascular diagnostic tools, blood-flow restrictions were assessed by measurement
of systolic pressure in the ankle after exercise; kinks in the iliac arteries
were detected with echo-doppler and magnetic-resonance angiography. Surgery was
offered to athletes diagnosed with arterial kinking as part of the study.
More...from EurekAlert at:
http://www.eurekalert.org/pub_releases/2002-02/l-eac020602.php



13. Stability ball workouts help strengthen your core:
Stability balls have been used for decades in physical rehabilitation clinics
around the world. But these days, stability balls have gone mainstream as
personal trainers, group fitness classes and home exercise videos have all
embraced this versatile and economical piece of training equipment.
While stability balls, or Swiss balls, as they are also known, are typically
thought of for use in abdominal exercises like crunches, the ball can also be
used in place of a bench while doing traditional strength exercises. The
instability of the ball forces a person to use his core muscles of the
midsection to keep his body level.
Core strength is important, says the American Council on Exercise (ACE), because
the muscles of the lower back and abdomen serve as a solid foundation for
day-to-day activities as well as posture.
More...from CNN at:
http://www.cnn.com/2003/HEALTH/12/05/hln.fit.stability.balls/index.html




14. Competitive comfort:
Dedicated racers invest thousands in custom bicycles
Dana Gard, an endurance athlete for most of his adult life, has completed more
than 120 marathons and ultramarathons and endured 100-mile cycling competitions
in the Rocky Mountains' rarefied air.
But while challenging the limits of cardiovascular fitness, he has never
accomplished a simple task: feeling at ease on a road bike.
"I don't know, I could just never get completely comfortable on a standard road
bike," said Gard, a 58-year-old Citrus Heights resident. "I never really got
into being in the peloton (racing group). But I like mountain biking, and I
figured I needed a road bike for the (Jedediah Smith Memorial) bike trail, so I
thought, let me put my own concoction together."
More...from the SacBee at:
http://www.sacbee.com/content/sports/recreation/cycling_running/story/7929974p-8\
867464c.html



15. The History of the Women's Marathon:
With so many top class women's marathons around the world these days, it's
difficult to believe that it's only 16 short years ago that women first
participated in the Olympic Marathon. Although the men's marathon has been
around since the revival of the Olympic Games in 1896, it took 88 years for
women to gain access to the event. The long-held belief that women's bodies and
reproductive systems could not endure the rigors of marathon training and
competition was one of the main reasons women were not allowed to compete in the
gruelling run.
Beginning in the late 1960s, women started to change this misconception by
entering marathons, despite the men-only status of the race. These pioneering
women endured horrific conditions for defying the misogynist rules, as male
runners and spectators attempted to push them off the course, tear off their
race numbers, and verbally harassed them. Despite attempts to discourage women
from participating, a handful persevered and inspired others to follow suit.
Although many men were strongly against the idea of women competing in the
marathon, there were a few who acted as advocates on their behalf. One of the
leading proponents of the women's marathon was a German coach and physician, Dr.
Ernst van Aaken. Not only did he encourage women to run long distances, but he
also lobbied governing bodies to provide women with racing opportunities.
More...from RealRunner at:
http://www.realrunner.com/ukandeurope/women/marathonhistorypage.htm



16. Earn Your Workout!
...Otherwise, hard work is the laziest thing you can do
I started on the 6-mile loop of New York City's Central Park needing to finish a
36-minute run. I was still fairly new to running, training for my third marathon
in a year and a half, having jumped straight from couch to the street after
watching the New York Marathon in 2000.
If you begin at a spot called Columbus Circle running counterclockwise, you'll
start out flat for about three miles, then go downhill for about a half-mile,
then uphill in a major way for another half-mile, and finish in a
flat-to-downhill reward during which you should be gritting your teeth and
gunning for your target.
It turns out that on this day I felt really, really good and decided to push the
pace early. I knew I had a 35-something in me. Felt good until I hit the uphill.
That wasn't the biggest issue.  I know that hill as a good friend and knew that
I could talk my feet right through it. So, I killed the hill...I thought.  The
subtler, latter part of the incline took its toll.  I ran slower.
I ended up running to save the workout, well off pace, knowing that I would have
to fight to get to 36:30.
More...from Transition Times at:
http://www.splittimes.com/viewstory.cfm?ID=145




17. Improving Lactate Threshold:
Although lactate-threshold training is the most important type of training for
distance runners, many runners don't understand how to improve their lactate
threshold. The best way to do so is simple - train at, or just slightly above,
your lactate threshold. Although lactate-threshold training may seem like a form
of speedwork, it's more accurate to view it as a determinant of your endurance,
the ability to maintain a pace for a prolonged distance. That's why it's
appropriate to include it in this chapter on improving endurance, even though
training to improve lactate threshold involves running significantly faster than
on distance workouts.
More...from Human Kinetics at:
http://www.humankinetics.com/products/showexcerpt.cfm?excerpt_id=2978&associate=\
880




18. Teacher Will Run Across The Sahara:
Schoolteacher Lizzie Turley used to think that running 26-mile marathons was
quite difficult. But she is set to take on the race of her life when she tackles
a 151-mile course across the Sahara Desert in temperatures up to 120 degrees -
not to mention the possibility of meeting poisonous snakes, running out of water
or ending up lost in the middle of nowhere.
Lizzie, who teaches at Plympton's Ridgeway School, has put her name down for
next April's six-day Marathon des Sables, described by organisers as the
toughest footrace on earth.
Even event promoter Chris Lawrence respectfully describes the 500 runners who
take part in the race as 'lunatics and masochists'.
He told would-be competitors: "Not only will you be tormenting your mind and
body for a week but you will have to find around £2,000 for the pleasure.
"At least you will know that you are in the company of about 500 others who
share your penchant for self-destruction."
More...from ThisIsPlymouth at:
http://www.thisisplymouth.co.uk/displayNode.jsp?nodeId=99746&command=displayCont\
ent&sourceNode=98877&contentPK=8105593
[Long URL]



19. Put the fun back into your boring old workout:
A few changes can rejuvenate tired exercise regimen Set new goals, find a
partner or even hire a trainer.
When TV became more interesting than her workout, Melinda Grieger knew it was
time to change her exercise routine. For almost two years, the 41-year-old rode
her stationary bike at home. But after a while, channel surfing held more allure
than pedalling.
"You're doing the same exercise over and over," says Grieger, who jump-started
her routine last month by hiring a trainer. "You get lazy when you're not held
accountable."
At some point, everyone who exercises regularly falls into a fitness rut.
Exercise becomes one more task on the list, somewhere behind washing the dishes
and above taking out the trash. Despite their best efforts, even fitness experts
suffer from bouts of boredom. Here's what they do to take their workouts to the
next level, or at least keep them interesting.
More...from the Toronto Star at:
http://thestar.com/NASApp/cs/ContentServer?pagename=thestar/Layout/Article_Type1\
&c=Article&cid=1071097809472&call_pageid=968867505381&col=969048872038
[Multi-line URL]



20. Exercise Excess KOs Millions:
America's fittest are facing a growing menace: overtraining. Learn how to stop
the madness and still maintain that performance edge.
SAY YOU'VE SPENT the past year obsessively watching your caloric intake, working
out on a daily basis, and pumping hundreds of tons of iron. You think you're in
the shape of your life, but your legs feel like cinder blocks, your breathing is
heavy and strained, and your wristwatch or bike computer is telling you that
your performance is slowing way down. Sports docs call this state of lethargy
"underperformance." We call it overtraining.
More than 450,000 people finished a marathon in 2002, up almost 50 percent
during the last decade. In those same ten years, participation in U.S.
triathlons rose from 65,000 to 180,000, with more than 10,600 participating in
Ironman triathlons. There was an even bigger jump in health-club memberships:
According to the Sporting Goods Manufacturers Association, 36.3 million
Americans belonged to a gym in 2002, up a whopping 75 percent from 1990.
More...from Outside Magazine at:
http://outside.away.com/outside/bodywork/200312/200312_bodywork_1.html




21. Ask the tri doc: recovering from mono:
Question:
Dr. Sankoff,
I was supposed to compete in the ITU Triathlon World Triathlon Championships in
Queenstown, New Zealand December 6 (in the 20-24 age group) -- but less than a
week before I was supposed to leave I found out I had mononucleosis, which
forced me to cancel my trip.
It started with a fever and sore throat, and it just didn't seem to go away. I
plan on taking a couple of weeks off from training, but what happens if I don't
get rid of the mono? What can I do if, after a lengthy rest period, I still have
mono and want to get back into training for my 2004 season?
Kevin Smith
Answer:
Kevin,
The short answer: Infectious mononucleosis is a self-limited disease; that is,
the virus tends to run its course after a period of time. Exercise restrictions
are important in the short term only; however, even after an individual has been
cleared by a doctor to resume exercising, he or she can continue to be plagued
by fatigue.
More...from InsideTri at:
http://www.insidetri.com/train/tips/articles/1956.0.html



22. Post-exercise nutrition: Why your workouts shouldn't stop with a cool-down:
One of the hottest areas of sports nutrition research these days has to do with
the benefits of immediate post-workout nutrition intake.
In the past few years, university studies have proven the following facts about
immediate post-workout carbohydrate consumption:
It results in rapid replenishment of muscle and liver glycogen (the storage form
of carbohydrate in the body).
It results in much faster and more complete glycogen replenishment than
consumption of an equal amount of carbohydrate beginning two hours or more after
exercise.
It results in better performance in a subsequent workout than consumption of an
equal amount of carbohydrate beginning two hours or more after exercise.
Other studies have demonstrated the following benefits of immediate post-workout
protein consumption:
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10342&sidebar=575&category=keep_fit



23. Pilates: Your Ticket to a Longer, Leaner Look:
By T.A. Sloane
Pilates, an old exercise regimen made fashionable in recent years by athletes
and movie stars, builds strength and flexibility without adding bulk.
Unlike conventional weight training, which emphasizes repetition on one muscle
group at a time, Pilates focuses on a series of precise, controlled movements
that work muscles in several positions. The result: a longer, leaner look such
as that seen on such Pilates converts as Madonna and Julia Roberts.
The low-impact exercises concentrate on strengthening the abdomen, lower back
and buttocks. They are done on floor mats or by using several pieces of
equipment that look like medieval torture devices but are actually gentle on the
body.
A Brief History of Pilates
The basic tools of the system brought to the U.S. in the 1920s by its German
immigrant creator, Joseph H. Pilates, use springs and pulleys to vary
resistance. The most common, called a Reformer, consists of stirrups for either
hands or feet and a bed-like platform that slides along a track. The Cadillac,
or trapeze table, is surrounded by a metal frame and includes a push-through
bar, a trapeze bar and leg straps.
More...from the Discovery Health Channel at:
http://health.discovery.com/centers/nutritionfitness/fitness/articles/techniques\
/pilates/pilates.html



24. Specificity, Intensity And Periodization Are The Most
Important Elements Of A Strength-Training Workout For Competitive Athletes:
By Matthew R. Kutz, Ph.D., A.T.C., C.S.C.S.
For every personal trainer, there are a dozen different strength-training
techniques and methods used to train an individual. The ques-
tions that you must ask each of your clients are, "Why do you want to work with
a personal trainer?" and "What,exactly,do you expect from these sessions?" Many
trainers have already ask these questions, and for the most part, everybody's
answers are similar. Clients say, "I want to lose weight," or "I want to improve
my general fitness or strength." However, some have more targeted reasons. For
instance, how do you train a client who is actively competitive in a sport?  How
would you handle a high school senior who is looking to play college athletics?
Or, a masters-level competitive distance runner or triathlete? What about the
college athlete home for summer break? For these clients, performance is
everything.
Many intrinsic differences exist between actively competitive clients and
"general fitness" clients. One of the main differences between them is
motivation. General fitness clients may not have the reward system as do
competitive clients. As a general rule, the average person doesn't have to deal
with the consequences of missing a workout or two, and are often compelled to do
so. On the other hand, athletes know that if they are off their game even a
little bit, they can lose a starting position or a scholarship, let down their
team members, disappoint fans or lose a game. This type of "stress" is highly
motivating. Competitive athletes demand and expect a lot from themselves and
their teammates, and they will expect a lot from you.
more...from FitnessManagement.com at:
http://www.fitnessmanagement.com/FM/tmpl/genPage.asp?p=/information/articles/lib\
rary/strength/strength0602.html
[Long URL]


25. Skip This Exercise - New advice to protect knees:
Knee osteoarthritis (OA), a degeneration of the cartilage that covers and
cushions the bones in the joint, is no longer just a sign of aging. While baby
boomers are at prime risk, more and more 30- and 40-somethings are finding that
years of aerobics and athletic regimens have resulted in arthritic knees. In
fact, more than half of the estimated 21 million Americans affected are under
65.
Of the more than 100 types of arthritis, OA is the most common. It's a joint
disease that mostly affects cartilage. When cartilage breaks down--as it does in
people with OA--bone may rub on bone, causing pain, swelling, and restricted
range of motion
There are a number of things one can do to ease the pain and improve mobility
and flexibility. These include: losing weight, wearing sensible shoes, taking
nonsteroidal anti-inflammatory drugs (NSAIDs), trying alternative healing
modalities such as yoga or acupuncture, and "feeding your knees" with
glucosamine and chondroitin. The former, a natural substance found in cartilage,
has been found to prevent cartilage damage as well as cushion joints.
Chondroitin enhances the effect of glucosamine. But don't expect to see
immediate results; it can take up to two months to see any change.
More...from Prevention Magazine at:
http://www.prevention.com/cda/feature2002/0,4780,s1-6117,00.html




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

December 13, 2003:
Foot Locker Cross Country Championships - San Diego, CA
http://www.footlockercc.com/

Kiawah Island Marathon - Kiawah Island, SC
http://recreation.kiawahresort.com/marathon.html

Rocket City Marathon - Huntsville, AL
http://www.huntsvilletrackclub.org/HTC_Races/rcm_new/Main.htm

Sunmart Texas Trails Endurance Run - Huntsville, TX
http://www.sunmart.net/

December 14, 2003:
Canberra City Half Ironman Triathlon - Australia
http://www.x-tri.com.au/canberra/

Dallas White Rock Marathon - Dallas, TX
http://www.runtherock.com/

European XC Championships - Edinburgh, Scotland
http://www.eurocross2003.org/

Honolulu Marathon - Honolulu, HI
http://www.honolulumarathon.org/

Jacksonville Marathon - FL
http://www.1stplacesports.com/jm.htm

Tallahassee Capital City Marathon - Tallahassee, FL
http://www.gulfwinds.org/marathon/


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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they
subscribe at:
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Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list
at: mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum,
available off our FrontPage. If you post to the mailing list
and get your email returned, please contact the Runner's Web at
mailto:webmaster@... to notify us of the problem. To update your
Runner's Web eGroups subscriber's profile, go to the web site at
http://groups.yahoo.com/group/RunnersWeb/join, sign in and update your
changes.

Have a good week of training and/or racing.



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

Runner's Web Digest - December 5, 2003

The Runner's Web Digest is a weekly e-zine dealing with the sports of running
and triathlon and general fitness and health issues.
The opinions expressed in the articles referenced by the Digest are the opinions
of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
features, polls, trivia, bulletin boards and more. General questions should be
posted to one of our forums available from our FrontPage.

For new subscribers:
If you have any questions regarding the options available for receiving
this digest, please do NOT email the list, rather email me directly at
mailto:Webmaster@...

This newsletter has been composed using Outlook set to text format. The
Runner's Web Digest is a weekly digest of information on running,
triathlons and multisport activities. It is sent via an email list at
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everyone on the list.

You can receive the digest in three ways:
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the entire address into your browser, so that it ends in ".html" or
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References/URLs:
Most references in the digest which do not have a specific URL listed
here are available from the Runner's Web FrontPage at:
http://www.runnersweb.com/running.html
Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
me.
All URLs listed here have been verified as of the Digest publication
date. It is possible that the site may have archived or deleted the page
after publication.
If you are unable to reach a URL listed here, ensure that you are using
the entire URL (see above).
If you still cannot reach the site, please email me at
mailto:webmaster@... and I will try to track it down.

Note: Some sites require free registration.


New This Week:
The winner of our December Pegasus Trivia Quiz was Nick Grosdanis who identified
the photo as that of Jill Savege, Canadian Triathlete.

Our latest column from Carmichael Training Systems is
available: triathlon: Winter Dressing by Lance Watson.
Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Digest Article Index:

1. Tapering is an integral part of race preparation
2. Timex and Garmin Unveil GPS Watch that Measures Speed and Distance
3. Exercise is as addictive as booze and fags, say scientists
4. Supplementation and bone loss in female endurance runners
5. Athletes bring message to girls - Just try it
Get involved in sports programs, group told Dupuis, Akuffo share lives with
youngsters.
6. How to improve and extend the 'shelf life' of athletes
7. Exercising in water works well for arthritis sufferers
8. Marathon Mice Crave Exercise
9. Think Cold for Winter Sports Injury Treatment
10. Anatomy of a Champion - Lance Armstrong is no mere mortal
11. Running Times 2003 Shoe Guide
12. Walking makes athletes of us all
13. Getting all a body can give
Shannon Grady knows that the key to peak athletic performance is in the blood.
14. An Orange a Day Can Keep Some Cancers Away, According to Study
15. Performance-enhancing drugs - Are they safe?
16. Feminizing of Running
17. Cancer fight fuels will to run, inspire
18. The Endorphinless Runner`s Low
19. Probing Sports Supplements
Nutritionists applaud study of meal replacements
20. Drinking Associated with Brain Shrinkage
21. From Runner's World
22. How to deal with cramping during your marathon
23. Sex and Athletics
24. Teen athletes and performance-enhancing substances - What parents can do
25. Join in the fun...The 2004 Runner's Cruise

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 poll is:  Which of the following runner(s) has made the greatest
contribution towards the marathon?
Joan Benoit (Samuelson)
Khalid Khannouchi
Paula Radcliffe
Bill Rodgers
Frank Shorter
Kathrine Switzer

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:  Which of the following event or events will be your
primary focus for 2004?
The results at publication time were:
Answers Votes  Percent
1.   Adventure Racing  4 3%
2.   Bike Road Racing  7 5%
3.   Duathlon  17 11%
4.   Ironman Triathlon  19 13%
5.   Marathon  33 22%
6.   Mountain Bike Racing  8 5%
7.   Olympic Distance Triathlon  16 11%
8.   Running Road Racing  48 32%
Total Votes: 152

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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Book of the Week: Workouts For Working People.
In Workouts For Working People, Ironman legends Mark Allen and Julie Moss bring
you the ultimate fitness program that shows you how to get, be and stay in
phenomenal shape without giving up the rest of your life.
In 1997, after winning six Ironman Triathlons, Mark Allen retired from his
career as a professional triathlete and joined the working world. Until then, he
had never understood the challenge of finding time in the day for work, family
and fitness. But as he and his wife Julie, also a professional triathlete and a
new mother, learned there just never seemed to be enough hours in the day. But
fortunately, because their whole life had been devoted fitness, they endeavored
to find a way to stay fit within the confines of this new lifestyle. Workouts
For Working People is their comprehensive recipe for fitness. They will help you
define your current fitness status and determine what your fitness goals are.
Then they will explain how you can go out and accomplish them!
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/0375752706/runnersweb/104-3981810-4882304


If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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.

The FiveStar Site of the Week: IRONMAN South Africa
IRONMAN South Africa, the premier of all endurance events in South Africa is
here to stay, its home in Port Elizabeth, Eastern Cape, South Africa. The event
is backed by the Nelson Mandela Metropolitan Municipality and various corporate
sponsors that will be announced shortly.
Check out the site at:
http://www.ironmansouthafrica.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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

Articles:

1. Tapering is an integral part of race preparation:
I  have met many people who have been disappointed in their marathon
performance.
They end up running a time that is not indicative of their training, or race
times at shorter distances. They don't know what happened after training so
hard.
The answer could be in something called tapering, and with the Honolulu Marathon
on Dec. 14, it is important to understand the art of tapering.
It is perhaps the most important aspect in the last month of training and is
taken lightly by many.
If you have been following a training plan for the past several months, then
tapering should have started about four or five weeks before the race. This
begins after you have completed your peak mileage week.
With the race a little more than two weeks away, you should be running 60
percent of your workouts two weeks before the race and 50 percent the final
week.
During this period, you should still be maintaining the longer runs and hard
runs/workouts each week.
A decrease in mileage will come from reducing the distance of your runs on the
other days. It is also a good time to take an extra day off from training if you
feel a little run down.
Your longest long run should have been done three weeks before the marathon.
During the final two weeks, mileage should be close to 50 percent of what your
peak mileage was.
Hard workouts can still be done, but the duration should be decreased.
More...from the Honolulu Advertiser at:
http://the.honoluluadvertiser.com/article/2003/Nov/28/sp/sp20a.html



2. Timex and Garmin Unveil GPS Watch that Measures Speed and Distance:
Garmin International and Timex have developed a new wrist watch that can
accurately answer the all-important questions; how far and how fast?
The Timex Ironman Speed & Distance System consists of two pieces: a GPS receiver
and a watch/monitor that are wirelessly connected by a radio signal. The
receiver scans the skies for satellite signals looking for the best geometric
solution (through a process called "triangulation") and transmits precise speed,
distance and pace readings to the watch in real time. While GPS technology is
most commonly used as a navigational tool, the satellites are equipped with
atomic clocks, making it possible to get speed and distance data with pinpoint
accuracy.
In 1986, Timex changed the industry forever with the introduction of a
sportwatch named for the world's most famous endurance athletic event, the
Ironman Triathlon. Since then, the Ironman brand has become synonymous with some
of the most advanced product offerings from Timex. With the introduction of the
Speed & Distance System, the Timex Ironman line further asserts its leadership
position among performance sportwatches.
More...from MobileMag at:
http://www.mobilemag.com/content/100/342/C2270/
Check out the watch at:
http://click.linksynergy.com/fs-bin/click?id=pgaZgw/VDU4&offerid=54295.170927928\
&type=10&subid=



3. Exercise is as addictive as booze and fags, say scientists:
It's now official. Some joggers may become addicted to running just as other
people become hooked on cocaine, tobacco or booze, according to new research
today.
The proposition that exercise can trigger a "high" based on brain chemistry has
been around for decades. But there has been less research into what happens when
the trainers are locked away and the tracksuit sent to the cleaners. Now a team
from the University of Wisconsin-Madison has confirmed that not pumping iron or
pounding the pavement could trigger telltale changes in neuronal activity. They
watched mice manically sprinting on exercise wheels and then measured withdrawal
symptoms when they are kept off the treadmill.
"In the high running mice, certain brain regions displayed extremely high levels
of activity, more than normal," said one of the researchers, Justin Rhodes.
"These were the same brain regions that become activated when you prevent rats
getting their daily fix of cocaine, morphine, alcohol or nicotine."
More...from the Guardian at:
http://www.guardian.co.uk/life/news/story/0,12976,1097170,00.html



4. Supplementation and bone loss in female endurance runners:
Low bone mass can make female athletes more susceptible to stress fractures. A 2
year study was recently done in The Netherlands investigated the affect of
estrogen and vitamin K supplementation on bone loss.
The study concluded that the rate of bone loss in the female athletes was
unexpectedly high and supplementation of vitamin K nor estrogen prevented bone
loss. Therefore high intensity training maintained over several years may be a
risk factor for osteoperosis in women.
(Commentary: moderate weight bearing exercise is usually recommended to
strengthen bones and help prevent osteoperosis.)
From SportsInjuryClinic.net



5. Athletes bring message to girls - Just try it:
Get involved in sports programs, group told Dupuis, Akuffo share lives with
youngsters.
Lori Dupuis and Ohenewa Akuffo first delivered a passionate message about sports
to a rapt audience of girls yesterday morning: Play early, play often and, most
importantly, have lots of fun.
Then Dupuis, an Olympic women's hockey gold medallist, and Akuffo, an Olympic
hopeful for Athens next summer when women's wrestling makes its debut, helped
hand out about 400 pieces of used sports equipment to a group of Boys and Girls
Clubs across the GTA.
It was all part of an event entitled "Game On! A Celebration of Girls in Sport"
held at the Dovercourt Boys and Girls Club in Toronto. It was organized by She's
Got Game, an initiative led by women to encourage girls to participate in sport.
A cheque for $700 was also presented to the Boys and Girls Clubs to go towards a
girls' sports program.
Alisha Morris, 13, attended yesterday with friends Tasheka Jones, 14, Monique
Robinson and Olivia Sparks, both 12, all from the Albion Boys and Girls Club in
Rexdale, and was impressed with Akuffo's story about at first being afraid to
try wrestling.
"I thought it was really good, especially the way she talked about not wanting
to go in at first but then going ahead, anyway," said Morris.
"It motivates me to think that you can do something with a life in sports,"
added Jones, who was taken with the stories the athletes told of travelling
around the world.
More...from the Star at:
http://www.thestar.com/NASApp/cs/ContentServer?pagename=thestar/Layout/Article_T\
ype1&c=Article&cid=1070147407506&call_pageid=1044442959412&col=1044442957278
[Multi-line URL]



6. How to improve and extend the 'shelf life' of athletes:
IN this day and age, we see athletic performances drawing closer to the limits
of human potential. The total amount of time put into training by athletes is
often quite remarkable.
For example, runners may compete and train over 200 miles per week, swimmers may
spend four or five hours daily in the pool, badminton players may practice eight
to ten hours on the court daily, and for an event such as the pentathlon,
training may be for even longer periods per day. Thus an athlete's career can
easily be disrupted by major or minor injury problems, leading to a short 'shelf
life' for the athlete. Most musculoskeletal complaints arise from injuries
sustained in sports. Understanding the biomechanical principles involved is
important in helping to prevent injury and to restore functional integrity and
stability through rehabilitation. There are good reasons why athletes should
seek professional advice to prevent, treat and rehabilitate sports injury.
To reach their maximum potential athletes must have their whole body system in
tune. Nothing is more important to an athlete's performance than good nutrition.
Eating the right foods will help athletes maintain the right body weight, stay
physically fit, and also establish optimum nerve-muscle reflexes. Without the
right diet, even vigorous physical training and expert coaching will not deliver
the results that athletes want to achieve. Good nutrition must take precedence
in an athlete's training programme for success. .
More...from New Straits Times at:
http://www.emedia.com.my/Current_News/NST/Sunday/Sport/20031130102029/Article/




7. Exercising in water works well for arthritis sufferers:
By moving their workouts into a pool, people with severe arthritis can not only
improve muscle strength and reduce pain but also exercise more vigorously than
the American Geriatrics Society now recommends
Water workouts have long been recommended for arthritis sufferers to help
maintain flexibility and reduce pain and stiffness. A study has now found that
water exercise allows those with severe disease to be engage in much more
intense aerobic workouts, the kind that provide cardiovascular benefits.
The study suggests more broadly that patients with osteoarthritis would benefit
from higher intensity exercise, either in a pool or in a gym, than is currently
recommended.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-capsules1.2dec01,1,6119253.\
story?coll=la-health-fitness-news
[Long URL]



8. Marathon Mice Crave Exercise:
Marathon-running mice may help scientists understand why some people are
addicted to exercise.
A University of Wisconsin-Madison study used mice bred to put in long hours on a
running wheel.
"In the high-running mice, certain brain regions displayed extremely high levels
of activity," said Justin Rhodes, lead author of the study published in the
journal Behavioral Neuroscience.
The findings suggest that some mice actually crave it. And blocking the ability
to run triggers a strong activation of the brain regions that drive them to run.
Results of the study might eventually help with understanding why some people
just can't get enough exercise
More...from EurekAlert at:
http://www.eurekalert.org/pub_releases/2003-12/uow-bss112403.php



9. Think Cold for Winter Sports Injury Treatment:
That tumble you took while trying to conquer the expert ski hill or that
crushing body check you received in your weekly hockey game has left you with an
injury.
What do you do now -- apply ice or heat?
You should apply ice as soon as possible after the injury and continue using it
for the next two or three days, or until the swelling goes away, recommends the
University of Michigan Health System (UMHS). Using ice after you suffer an
injury decreases blood flow to the injured tissue and reduces inflammation and
pain.
But don't place ice or ice packs directly on the injury site. You could suffer
frostbite. Place the ice pack over a wet towel or washcloth and use an elastic
bandage to hold the ice pack in place. Apply the ice pack to the injury site for
20 to 30 minutes every three to four hours.
An ice massage is a good way to treat an overuse injury. Freeze water in a paper
or Styrofoam cup. Then tear away the cup's top lip and rub the ice over the
injured area for 5 to 10 minutes.
It's not a good idea to apply heat within the first few days of an injury or
while there is still swelling. That's because heat increases the blood flow to
the injury area, and that can increase the swelling.
While heat shouldn't be used to treat an injury, it can be used to reduce muscle
spasms, joint stiffness and limber up soft tissue, says the UMHS. You might use
heat to loosen tight muscles and joints while doing a warm-up before you
exercise or play a sport.
Learn more about ice therapy at the University of Iowa at:
http://www.uihealthcare.com/topics/sportsmedicine/spor3341.html



10. Anatomy of a Champion - Lance Armstrong is no mere mortal:
Interactive: breaking down Armstrong's unique physique.
More...from MSNBC at:
http://www.msnbc.com/news/933229.asp



11. Running Times Updated Shoe Guide:
Running Times has just release their updated shoe guide.
Reviews of 16 new trail models and 2 new road models have been added to the
Guide
More...from Running Times at:
http://www.runningtimes.com/shoes/index.htm




12. Walking makes athletes of us all:
Off the couch, striders find health, happiness in a simple sport
Want to lose weight, get fit and be happier?
Start walking.
That's the word from those who have embraced the activity, saying that the
simple act of putting one foot in front of the other has changed their lives.
"I'm a completely different person than I was five years ago," says Annmarie
Bruning, who's lost 40 pounds and quit smoking since being encouraged to join a
walking team at work.
"I was literally coming off the couch when I took my first walking clinic," says
the 39-year-old Southeast Portland resident, who recently took fifth place in
her division in the Portland Marathon. "And now, I feel like I'm an athlete."
Like many fleet-of-foot Portlanders, Bruning credits Judy Heller -- the woman
who taught that initial clinic -- for getting her moving.
One of the region's foremost experts on walking, the 58-year-old Heller has
spent the last 25 years promoting its benefits. In doing so, she's helped turn a
simple movement into a fitness revolution, one that almost anyone can join.
"I think we're all athletes," says Heller, herself a master racewalker. "We just
haven't had a way to channel it."
More...from the Portland Tribune at:
http://www.portlandtribune.com/archview.cgi?id=21010



13. Getting all a body can give:
Shannon Grady knows that the key to peak athletic performance is in the blood.
Shannon Grady set up her little laboratory trackside at Haverford College last
month.
She had a blood lactate analyzer, a lancet, testing strips, and a capillary
tube. There was even an empty Clorox bottle to dispose of hazardous waste.
Shipley School senior Elisa Payne, Grady's subject and pupil, is happy to be
pricked and prodded as she logs 800-meter intervals while wearing a heart-rate
monitor.
The scientific methods - tried and true - allow endurance athletes to identify
their strengths and shortcomings. Ultimately, Grady's objective is to establish
an ideal training program that will yield optimum results and peak performance
for herself and others.
"Blood lactate levels correlate to the heart rate in developing a training
program," said Grady, who is scheduled to compete in Saturday's USATF National
Club Cross-Country Championships in Greensboro, N.C. "The biggest thing is the
interpretation of the data. Knowing how your body works and understanding the
principles of training will help any athlete."
More...from the Philadelphia Inquirer at:
http://www.philly.com/mld/inquirer/sports/7384020.htm




14. An Orange a Day Can Keep Some Cancers Away, According to Study:
  Eating an orange a day can keep certain cancers away, according to a new
Australian study.
The government's key research group, the Commonwealth Scientific and Industrial
Research Organization (CSIRO), found consuming citrus fruits could reduce the
risk of mouth, larynx and stomach cancers by up to 50 percent.
One extra serve of citrus a day -- on top of the recommended five daily servings
of fruit and vegetables -- could also reduce the risk of a stroke by 19 percent.
"Citrus fruits...protect the body through their antioxidant properties and by
strengthening the immune system, inhibiting tumor growth and normalizing tumor
cells," CSIRO researcher Katrine Baghurst said in a statement.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3927788




15. Performance-enhancing drugs - Are they safe?
Most young athletes can attest to the fact that the competitive drive to win -
and win at all costs - is fierce. Besides the glory of bragging rights and the
satisfaction of personal gain, often times young athletes compete in the pursuit
of greater dreams - a college scholarship or a place on a professional team.
For a growing number of athletes, winning at all costs includes taking
performance-enhancing drugs. Some may appear to achieve physical gains from such
drugs, but at what cost? The truth is, the long-term effects of these drugs
haven't been rigorously studied. And short-term benefits are tempered by many
drawbacks.
Take the time to learn about the benefits, risks and many unknowns regarding
purported performance-enhancing drugs. You may decide that the benefits aren't
worth the risks.
More...from the Mayo Clinic at:
http://www.mayoclinic.com/invoke.cfm?objectid=7C05F9A5-A456-4391-AE4457129F6337A\
1



16. Feminizing of Running:
Looking out on the Second Running Boom, I see the face of my daughter shining
back at me. Sarah runs, and so do thousands like her.
Sarah is typical of her generation. She didn't run much as a kid, once trying a
mile and announcing, "It's too far to run." When asked if she competed in high
school, she replied, "No, I don't like to sweat."
In college she saw other young women running and got the idea that sweat has its
advantages. Her own running started then, and now she's part of the largest new
growth area in the sport: the young women.
They're a welcome addition to a sport that had long been largely male, and was
increasingly middle-aged and older. Where would the replacements come from, I
wondered, when the oldest of us starting hitting the ultimate finish line?
Now I know. I see the new recruiting class in all my travels.
One recent Sunday I counted the runners whose courses crossed mine in run-crazed
Eugene. Exactly half were women, and most were young.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/336.html



17. Cancer fight fuels will to run, inspire:
It's not too late to get into a Fantasy Sports League. Sign up here.
The room quickly grew silent as Beth LaBrash told her story at the kickoff to
the fall season for the Leukemia & Lymphoma Society's Team in Training.
If people needed inspiration to convince themselves they could train to finish a
marathon over the next four months, LaBrash supplied it last August in a moving,
uplifting way.
LaBrash, 31, beat brain cancer when she was 19, surviving surgery to remove a
fist-sized tumor. She fought cervical cancer last year, enduring another
operation, and developed a strong desire to control a body betraying her.
  So when she saw an advertisement for Team in Training, LaBrash felt called to
join. She could help others by raising money to fight a different type of
cancer, and she could gain control over her body by running a marathon.
Then her body threw a few more hurdles in her path.
More...from the SacBee at:
http://www.sacbee.com/content/sports/recreation/cycling_running/story/7891575p-8\
830193c.html



18. The Endorphinless Runner`s Low:
From I Run, Therefore I am--Nuts! by Bob Schwartz
I've been fairly lucky throughout my running years (knock on the bottle of
anti-inflammatories) that I've been able to avoid a major injury. You know, the
one that turns a suddenly sidelined runner into a foaming Neanderthal because he
can't get his daily dosage of endorphins.
Unfortunately, I recently became part of that contemptible club, with the
required entry being one or more consecutive months off from running because of
an injury. I wish I had some battle-produced reason like having suffered a
stress fracture in my foot after running 180 miles per week for 10 consecutive
weeks, or having injured my Achilles tendon on my 74th consecutive 400-meter
repeat. That would have gotten a "Whoa, Nellie!" but, alas, my reason gets a
"Yo, idiot."
More...from Human Kinetics at:
http://www.humankinetics.com/products/showexcerpt.cfm?excerpt_id=2974



19. Probing Sports Supplements:
Nutritionists applaud study of meal replacements.
An ongoing federal government probe into sport nutrition products is being
welcomed by nutritionists, consumer advocates and those who work with elite
athletes.
It's a booming, unregulated industry that may be peddling potentially harmful
supplements to an unsuspecting public, says Raylene Reimer, an assistant
professor who teaches sport nutrition in the kinesiology department at the
University of Calgary.
"Most people aren't aware it's an unregulated industry and so they assume the
same controls have gone into dietary supplements and herbs as have gone into
over-the-counter medications and prescription drugs," says Reimer.
More...from Canada.com at:
http://www.canada.com/calgary/calgaryherald/story.asp?id=DBC0BDC3-228B-4E31-BC6E\
-5CD93E3B2C75



20. Drinking Associated with Brain Shrinkage:
(Reuters Health) - Studies have shown that having a drink or two a day may be
good for the heart, but a new study suggests that moderate drinking may not be
so beneficial for the brain.
The study of people in their 50s and 60s found a possible link between
low-to-moderate drinking and reduced brain size.
But researchers caution that the reduction in brain size was small, and whether
such a reduction has any significant effect is unknown.
Chronic alcohol abuse is known to reduce brain volume, but the effect of
moderate drinking on the brain is uncertain. Some studies have found that
light-to-moderate drinking reduces the risk of stroke in some people. But
research in people 65 years or older has found a connection between drinking and
a reduction in brain size.
As people age, they sometimes change their drinking habits, so a team led by Dr.
Jingzhong Ding at Johns Hopkins University in Baltimore, Maryland, set out to
measure the effect of alcohol consumption in a somewhat younger group of people.
Their study included more than 1,900 people ages 55 to 64, who underwent brain
scans with magnetic resonance imaging (MRI). Data on alcohol consumption were
based on self-reports.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3941247



21. From Runner's World:
"Various diets have been devised in an attempt to ensure maximum glycogen
storage. The term carbohydrate loading, or carbo-loading, was originally coined
to describe a dietary regimen that involved depletion and replenishment."
-From Marathon by Hal Higdon

"When racing be sure to position yourself in the crowd behind the starting line
according to how you honestly expect to finish. Don't be hazardous to runners
around you by starting where you don't belong."
-Katie McDonald-Neitz, RW copy editor

Cushy Surfaces: Running on soft surfaces helps prevent injuries. The difference
in force of impact between pavement and grass is 16 to 1. But not just any soft
surface will do; seek a safe one, meaning smooth, like a golf course or
rubberized track.

"Sweet treats are a must for runners (there, you have it in writing). Since your
running burns calories, fun foods like ice cream can easily fit into your
healthy diet. During the summer months, top off a bowl of it with seasonal fresh
berries and chocolate syrup. Or toss a scoop of light ice cream into the blender
along with two types of fruit and a splash of fruit juice for a great recovery
shake after your workout."
- Liz Applegate, Ph.D.





22. How to deal with cramping during your marathon:
I'm 47 years old and have been running since I was 19. Meanwhile, I've had two
children and after four surgeries for colon cancer, I am cancer-free.
Training for and running the marathon distance is my way of celebrating the fact
that each day is a gift. My goal is to qualify for Boston and I need a 3:55 time
for my age. I recently ran a marathon and had some unexpected problems -- my
goal time for the race was 4:00 to 4:10, but at mile 18 my legs started cramping
so badly, I ended up walk/jogging much of the last eight miles and finished
4:32.
Leading up to the race, I trained conservatively -- four days a week,
alternating with strength training three times a week. My total weekly mileage
was 35 to 38 on weeks that included a long run of 16 to 21 miles (four long runs
leading up to the race), and 28 to 30 miles a week on the alternate weeks.
Each week included speed work, tempo runs, hills and eight to 10 miles at
marathon pace. During the marathon I was well-hydrated, ate a gel every 40
minutes, and the race temperature was perfect -- about 40 degrees and no wind.
My splits went from under nine minutes to well over 16 minutes for mile 25.
Cramps hit my quadriceps and hamstrings at mile 18. With stretching, walking,
and jogging I was able to finish the race.
How can I avoid the agony of those cramps and achieve the under-four-hour time I
need for Boston?
The Answer from Active.com at:
http://www.active.com/story.cfm?story_id=10295&sidebar=13&category=running



23. Sex and Athletics:
What's the deal with athletes and sex? Why do athletes feel sex is detrimental
to athletic performance? How did this rumor get started? I haven't read any
science stating sex hinders athletic performance. There have been no articles in
Triathlete Magazine, no threads on the Slowtwitch.com forum, nothing
recommending abstinence before a race. But this urban myth persists.
I don't believe that sex is a detriment to athletic performance. I've had some
of my best races after a night of lovemaking-okay, it was more like a few
minutes of lovemaking. It's just that over the years I've run into quite a few
high profile athletes who won't touch the subject-no pun intended-anywhere from
24 hours to (for heaven's sake) three months before a big race.
What kind of man or woman would relate a bad race performance to a night of
sex-even if it were a night of "bad sex?" Heck, in my book there's no such thing
as bad sex. I've had plenty of bad races, but my worst night of sex was right on
the money. It never occurred tome to blame sex for my bad race.
More...from SlowTwitch.com at:
http://www.slowtwitch.com/mainheadings/features/riccitello/sex.html



24. Teen athletes and performance-enhancing substances - What parents can do:
By Mayo Clinic staff
Are you the parent of a student athlete? If you are, your life is probably as
hectic as your child's. Your teen may be the one dribbling the ball, swinging a
bat or swimming laps, but you're the one driving carpool, washing uniforms,
preparing two dinners - one for your child and one for the rest of the family -
as well as attending practices, games and competitions.
But of all the things you do as the parent of a student athlete, have you taken
the time to talk to your child about the dangers of performance-enhancing drugs
and supplements? If you thought performance-enhancing drugs and supplements were
used by Olympic athletes only, you're wrong. Kids in high school, junior high
and even middle school are taking them. And your child could be among them.
More...from MayoClinic.com at:
http://www.mayoclinic.com/invoke.cfm?objectid=9217B9F8-1C78-406D-82F6C3F96AD270B\
A



25. Join in the fun...The 2004 Runner's Cruise:
   Frank Shorter
   1972 Olympic Marathon Gold Medalist,
   Runner's World Magazine Special Contributor
   John "The Penguin" Bingham
   Runner's World Magazine columnist, author, and
   inspiration to back-of-the-pack runners worldwide
   Amby Burfoot
   Runner's World Magazine Executive Editor
   & 1968 Boston Marathon Winner
   Jenny Hadfield
   Eco-Challenge competitor, adventure racer,
   fitness trainer and motivational speaker
George Hirsch
   Runner's World Magazine
   Worldwide Publisher Emeritus
* Optional 3 night Mayor's Marathon pre-cruise hotel package in Anchorage
* Individual Stride Analysis
* Stretching seminars and classes
* Injury, Cross Training, Comparative Training & Equipment seminars
for competitive and recreational runners
* Organized runs in every port + deck runs for all running levels
* Exclusive Parties and Dining with guest speakers
* Photo/Autograph Sessions
* Special Runner's Cruise T-shirt
* And more...
June 20-27, 2004
Date    Day     Ports of Call
June 17-20      Click here for info on Anchorage Marathon package
June 20 Sun     Anchorage (Seward), AK
June 21 Mon     Cruising College Fjord
June 22 Tue     Cruising Glacier Bay Nat'l Park
June 23 Wed     Sitka, AK
June 24 Thu     Juneau, AK
June 25 Fri     Ketchikan, AK
June 26 Sat     Cruising the Inside Passage
June 27 Sun     Vancouver, BC
All-inclusive cruise pricing from just $1419pp.
Marathon package additional.
For additional information, visit our web site
Click here -->   http://www.runnerscruise.com
or call 1-800-707-1634
IMPORTANT NOTE: In order to participate in Runner's Cruise events, this cruise
must be booked only via The Cruise Authority.



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

December 6, 2003:
Santa Shuffle - Ottawa, ON
http://www.events.runningroom.com/site/?raceId=658

St. Jude Memphis Marathon - TN
http://www.stjudemarathon.org/

Television - CBC, 1230-1300
Athletes in the First Person
High Jumper Nicole Forrester

December 6-7, 2003:
ITU Triathlon World Championships - Queenstown, NZ
http://www.triworlds2003.com/
Other Related Links
http://www.runnersweb.com/running/rw_ITUWorlds2003.html
Inside Triathlon
http://www.insidetri.com/race/itu/articles/1947.0.html

December 7, 2003:
Barbados Marathon - BWI
http://www.runbarbados.com/

California International Marathon - Sacramento, CA
http://www.runcim.org/

Fukuoka International Marathon - Japan
http://www.asahi.com/fukuoka-marathon/fukuoka_e/

Macau International Marathon - Macao
http://www.sport.gov.mo/2001/en/marathon2003/marathon.php

Singapore Marathon - Malaysia
http://www.singaporemarathon.com/

Tucson Marathon - Oracle, AZ
http://www.tucsonmarathon.com/

USATF National Club Cross Country Championships - Greensboro, NC
http://www.usatf.org/events/2003/USATFClubXCChampionships/


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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



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Have a good week of training and/or racing.



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

Runner's Web Digest - November 28, 2003

The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
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If you still cannot reach the site, please email me at
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New This Week:
Join the Journey to Athens. Support the fundraising drive for Canadian
athletes:
http://www.runnersweb.com/running/news/rw_news_20030623_OttawaToAthens.html


Our latest column from Carmichael Training Systems is
available: Triathlon: How to stay focused when your season is still months away?
By Stefan Timms.
Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Digest Article Index:

1. Over the Edge-Exercise Addiction
2. Sport-Specific Weights Deliver Best Results
3. Exercise and Immunity:
How Much Helps; How Much Hurts?
4. Fitness Clubs Ponder Cell Phone-Camera Ban
5. CycleLab - putting bums on saddles indoors and out
6. Running Lanes and Extra Steps
7. What's the story behind Pilates?
8. 1896 Olympic Games in Athens
9. How To Avoid Winter Weight Gain
10. An Athlete's Dangerous Experiment
11. Ask the Doctor with Prentice Steffen - Donating Blood
12. Feeling Your Pain
13. See You In Athens
14. Time for a fitness checkup
15. Nature v nurture in Ethiopian runners
16. Rehydration and fluid balance: are athletes in danger of going too far?
17. Prevention of Running Injuries
18. Carbohydrates - Rate Your Intake
19. Hitting the Gym to Fight the Holiday Spread
Thanksgiving Exercisers Flock to Clubs Hoping to Ease Effects of the Feast
20. A grave situation
21. Limitations On Physiological Predictors
22. The Aerodynamics of Cycling
23. Has Science Improved Sport?
24. Morning Exercise May Make Sleep Easier
25: Running style: Why older runners need protection

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 poll is: "Which event(s) will be your primary focus for 2004?"

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:  "Vote for your Athlete of the Year".

The results at publication time were:
Answers Votes  Percent
1.   Lance Armstrong  45 27%
2.   Greg Bennett  2 1%
3.   Lori Bowden  7 4%
4.   Hicham el-Gerrouj  5 3%
5.   Barb Lindquist  4 2%
6.   Paula Radcliffe  70 43%
7.   Peter Reid  11 7%
8.   Paul Tergat  20 12%

Total Votes: 164

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:
http://groups.yahoo.com/group/RunnersWeb/join


Book of the Week: Triathlon Training.
Available February 2004.
No matter what distances you're training for, Triathlon Training offers expert
guidance for improving your racing from start to finish. Triathlon Training
contains six race-specific programs-two for sprint distances, two for Olympic
distances, one for the half Ironman, and one for the Ironman. The sprint and
Olympic programs include target race times to help you choose the best program
for yourself, based on your ability level. It also details a 12-week,
step-by-step, base-building program that you can use to work up to racing
distances.
The instruction, time management tips, and drills in Triathlon Training will
help you make the most effective use of each training day. Insights from
athletes' profiles and information on nutrition, supplements, and equipment
offer additional ways to maximize training as you prepare for competition. The
book examines the most common triathlon injuries, offers advice on preventing
those injuries, and details how to treat and recover from them, should they
occur.
Buy the book at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736054\
448

If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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.

The FiveStar Site of the Week: Renata Koch, The Golden Girl Of Baja Hungary.
Renata is a junior Hungarian triathlete.
Born: July 23, 1985
Hometown: Baja, Hungary
Residence: Baja, Hungary
Height: 168 cm
Weight: 52 kg
National Team Member since:
Youth 2000-2002
Junior since 2002-
Elite since 2003-
Awards:
Triathlon Hungary 2002 Jr. Duathlete of the Year
Bács-Kiskun Association of Triathletes 2002 Jr. Triathlete and Duathlete of the
Year
Petõfi Népe Daily Newspaper 2002 Jr. Triathlete and Duathlete of the Year
Athletic Background:
Personal: Born Renata Koch July 23, 1985 in Baja Hungary... Child to Ibolya and
Antal Koch... Attended III. Béla College in Baja Hungary... Hobbies include
computer, reading books... After triathlon career she looks forward to build a
family.
Visit her site at:
http://sport.baja.hu/mogyi_se_baja/renata_koch/index.html


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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

Articles:

1. Over the Edge-Exercise Addiction:
Running is unconditionally great for the body, the soul, and the mind, right?
Almost, but not quite. There may be nothing that can't harm when taken to an
extreme, even the most benign or beneficial elements. Even the sacred domain of
exercise is not protected from this universal truth. When a commitment to
exercise crosses the line to dependency and compulsion, it can create physical,
social, and psychological havoc for those among us who appear outwardly to be
the very fittest. Runners are particularly vulnerable.
A "positive addiction" is a healthy adaptation to the barriers to exercise in
life since commitments to work, family, and other healthy pursuits must compete
for time to work out. Sometimes the line between commitment and compulsion is
crossed. Richard Benyo, writing on the subject of exercise addiction for the
Road Runners Club of America says that there is a negative side to exercise that
gradually, insidiously, takes over the positive. "In an ironic way nature
balances the situation when the thing obsessed turns on and bites the obsessor."
Exercise addiction is not just another term for overtraining syndrome. Healthy
athletes training for peak performance and competition can suffer overtraining
symptoms, which are the short-term result of too little rest and recovery.
Exercise addiction, on the other hand, is a chronic loss of perspective of the
role of exercise in a full life. A healthy athlete and an exercise addict may
share similar levels of training volume. The difference is in the attitude. An
addicted individual isn't able to see value in unrelated activities and pursues
his sport even when it is against his best interest.
More...from AmericanRunning.org at:
http://www.americanrunning.org/displayindustryarticle.cfm?articlenbr=2172&search\
criteria=addiction&securetype=All&startrec=1
[Long URL]



2. Sport-Specific Weights Deliver Best Results:
When it comes to weight training for endurance sports such as swimming, running
and triathlons, most athletes are clueless. I hear the same questions again and
again. Should they be doing a lot of repetitions using light weights? Or, is it
heavy weights and low reps? Are squats good for running? Or, should runners not
strength train legs at all?
Over my many years as a strength and conditioning trainer and coach, I've been
asked these and related questions by people pursuing a wide range of sports. At
the gym, I've seen people working their hearts out on the wrong programs that
are, at best, wasting time and, at worst, impeding progress.
With my multi-sport and endurance clients, resistance training is a vital part
of their workouts. Too often, I see athletes using weight lifting exercises
copied from bodybuilding workouts. Although, these sets might provide a good
overall work out, they are not sports specific and are not the most efficient
training.
When designing a program, the first step is to consider the bio-mechanical
movements of the sport. An exercise program is developed based on those body
movements. Many exercises are pretty standard such as lunges, step-ups and
squats for running and cycling. Or, lat pull downs, rows or triceps extensions
for swimmers. In addition to these traditional exercises, I recommend movements
that mirror the body's motion and function during the activity.
More...from Sweat Magazine at:
http://www.sweatmagazine.com/department.cfm?departmentID=4&publicationID=22




3. Exercise and Immunity:
How Much Helps; How Much Hurts?
The effect of exercise on immune system function is generally positive. For
moderate exercisers the immune systems gets a temporary boost in the production
of macrophages, the cells that attack bacteria. Regular, consistent exercise can
lead to substantial benefits in immune system health over the long-term.
However, intense exercise seems to cause a temporary decrease in immune system
function.
Research has found that during intense physical exertion, the body produces
certain hormones that temporarily lower immunity. Cortisol and adrenaline, known
as the stress hormones, raise blood pressure and cholesterol levels and suppress
the immune system. This effect has been linked to the increased susceptibility
to infection in endurance athletes after extreme exercise (such as marathon
running or ironman distance triathlon training).
More...from Running About at:
http://sportsmedicine.about.com/cs/exercisephysiology/a/aa100303a.htm




4. Fitness Clubs Ponder Cell Phone-Camera Ban:
Picture-taking technology built into new cell phones brings with it a new
privacy threat for people at fitness centers and health clubs. Club managers
nationwide are discussing whether to ban phones with built-in digital
cameras.
No problems have surfaced in Indianapolis, but the concern can make fitness
centers an uncomfortable place.
People like to conduct business at fitness centers and health clubs - and
they like to use their cell phones.
"We have it posted, please limit your cell use to five minutes, and if
you're conducting business, then I think it's just appropriate to step
outside, so that other people don't have to listen to conversations," said
Kyle Von Osdol, fitness instructor.
More...from WISH TV at:
http://www.wishtv.com/Global/story.asp?S=1535888&nav=0Ra7JGud





5. CycleLab - putting bums on saddles indoors and out:
The boom in indoor fitness cycling - 'spinning' - hasn't exactly benefited
the outdoor cycling world, perhaps because the two varieties never see each
other. South Africa's CycleLab bridges this culture gap by bringing every
form of cycling under one roof, as Gabriella Ekstrom discovered. South
Africa also hosts the world's largest mass-participation cycling events,
attracting up to 35,000 riders, so while it may not be a major player in the
pro scene, on the local front it enjoys great popularity.
Serious cyclists may scoff at the sight of a room of sweating people sitting
on poorly-fitted stationary bicycles with a neon-clothed instructor
referring to French mountains every time they get up from the saddle.
However, these people are halfway to becoming serious cyclists and one of
the challenges which faces cycling administrators around the world is to put
these fitness fanatics on to bicycles that actually go down the road.
More...from CyclingNews.com at:
http://www.cyclingnews.com/fitness/?id=cycle_lab


6. Running Lanes and Extra Steps:
Ivars Peterson
When going out to your local running track for a workout, you sometimes find
that you are allowed to use only certain lanes for training. On a standard
quadrant track, however, the outer lanes are longer than the inner lanes.
That presents a problem for someone using the track for speed workouts.
With that in mind, a runner once submitted the following question to
Runner's World magazine: How can I find the exact distances of all the
lanes?
"This is a common question," veteran runner Elliott A. Weinstein of
Baltimore wrote in the April Mathematics Magazine. ". . . the inner lanes
are yielded to faster runners by protocol, to slower runners and walkers who
ignore or are ignorant of the protocol, and to the entire high school
marching band, which just happens to be practicing on the track during your
workout and is not bound by the protocol."
More...from Science News Online at:
http://www.sciencenews.org/20030809/mathtrek.asp


7. What's the story behind Pilates?
Are you wondering what all the fuss over Pilates is about? Developed more
than 70 years ago to rehabilitate war veterans who had suffered injuries,
Pilates has now migrated from the fringes to the mainstream of popular
fitness methods.
Pilates exercises enhance general good health because they're designed to
strengthen the body's core muscle groups -- those in the abdomen and back.
They also improve flexibility, joint mobility and overall body strength.
Originally performed on a wooden contraption with cables, pulleys, springs
and slides, Pilates has evolved into a series of range-of-motion exercises
performed on floor mats, using one's body weight as resistance.
It's very low impact and can be customized by trained instructors to meet
any individual's flexibility and strength limitations.
Whether you do Pilates in a class or on your living room floor, it's an
excellent way to challenge your muscles, improve flexibility and incorporate
the mid/body element into an effective exercise session.
[From California Online]


8. 1896 Olympic Games in Athens:
There were 245 athletes registered for the inaugural 1896 Games at Athens,
but 164 of them were Greek. They and 81 other athletes, representing 13
other countries, competed in the 43 events. The program included nine
sports: cycling, fencing, gymnastics, shooting, swimming, tennis, track and
field, weightlifting, and wrestling. (Rowing and sailing races had also been
planned, but they were canceled because of bad weather.)
Most of the foreign athletes paid their own way, and there were no standards
of eligibility. Some of the competitors, in fact, were tourists who just
happened to be visiting Greece at the time and decided to enter on the spur
of the moment.
Germany and France had the largest representation, with 19 athletes each,
followed by the United States with 14. There were no national teams as such,
but the Boston Athletic Association brought a contingent of athletes, as did
the German Gymnastics Society, the Union of French Athletic Associations,
and the British Athletic Association.
More...from Hickok Sports at:
http://www.hickoksports.com/history/ol1896.shtml




9. How To Avoid Winter Weight Gain:
As the days get shorter and the temperatures drop, beware of scaling back your
training and scaling up your eating. The inevitable extra pounds can quickly
become more than you bargained for. Think of it like a houseguest who overstays
his visit. It's enjoyable in the beginning, but not that fun by the end. While
it's appropriate, and even advisable to replace any weight you may have dropped
during the fall (training for a marathon, for example), don't go overboard. Here
are some strategies to put in place this winter to avoid packing on excessive
pounds:
Hit the weight room.
If dust collects on your treadmill as you celebrate from Thanksgiving through
Valentine's Day, any weight you gain will be primarily body fat. If you desire a
break from running, pick up another sport or activity and do it for fun. Winter
is also the ideal time to participate in a well-designed strength-training
program (upper and lower body exercises) at least three times a week. Lifting
weights will help you retain, as well as build, lean muscle mass. Muscle is
metabolically active and burns calories, while body fat just sits there and
takes up space.
More...from Nike at:
http://www.nike.com/nikerunning/index.jhtml?loc1=ne&loc2=2003November2&at1=yes



10. An Athlete's Dangerous Experiment:
LANO, Tex., Nov. 25 - After recording one save last season, Taylor Hooton
expected to join the starting rotation next spring for the baseball team at
Plano West Senior High School.
"You could count on the kid to throw strikes," said Billy Ajello, Taylor's best
friend and a catcher at Plano West, which is located amid the affluent sprawl
north of Dallas.
By all accounts, Taylor was popular and ebullient. He was a cousin of Burt
Hooton, the former major league pitcher, and his brother pitched in college.
Next spring, he would make his own mark during his senior season. But on July
15, a month past his 17th birthday, Taylor Hooton killed himself. The
authorities ruled the death a suicide by hanging.
His parents and a doctor familiar with the case said they believe that Taylor's
death was related to depression that he felt upon discontinuing the use of
anabolic steroids. The sense of euphoria and aggression that accompany the use
of steroids can be replaced by lethargy, loss of confidence, melancholy and
hopelessness when a person stops using performance-enhancing drugs, doctors
said.
More...from the NY Times at:
http://www.nytimes.com/2003/11/26/sports/othersports/26STER.html?ex=1070852860&e\
i=1&en=b0b87d683439b76f
[Long URL]




11. Ask the Doctor with Prentice Steffen - Donating Blood:
Dear Doc;
I have been wondering about how donating blood can affect an athlete's
performance. Obviously, in the short term after a blood donation, performance
will be hindered, since there is less blood to carry the oxygen around. But what
about long-term effects?
How long after a blood donation does one's body typically recover? Is there any
type of "super-compensation" that may occur from continued training after a
donation? In other words, will continually putting a high demand on my
cardiovascular system after donating cause my body to regenerate more red blood
cells than I had before the donation?
Not that I will roll donating blood into my training program as a way to build
more red blood cells, just curious. Will donating via apheresis help recovery?
I haven't donated blood for a few years. The last time I did, I went for a ride
the following day, and really struggled. I would like to begin donating again, I
just worry about how it will affect my performance as an athlete, particularly
during the racing season. Thanks for entertaining my question.
Regards,
Tony McCray
Portland, Oregon
Dear Tony;
What a great question! You are truly a gentleman, scholar, cyclist and
all-around altruist. As a doctor, I believe that donating blood is one of the
kindest and most generous acts that any of us can perform. Fortunately, your
question has been studied to some extent, so I hope I'll be able to provide you
with some useful advice.
When you give blood, about 450cc of whole blood is taken. As points of
reference, a typical bike water bottle holds 600cc and a can of Coke contains
355 cc. Your 450cc donation represents about 10 percent of all the blood in you
at any one time, so it's not a lot but it's not a little either. I've had riders
worry about giving even two or three small blood tubes for UCI testing!
More...from VeloNews at:
http://www.velonews.com/train/articles/5265.0.html



12. Feeling Your Pain:
Pain is on my mind today for two reasons. First, I'm dealing with a pain in the
butt that comes to visit every couple of years.
It's not a person but an injury, a muscle tear where the glutei attach to the
upper hip. It isn't a running injury, though it stopped my runs for a few days.
The other reason I'm thinking about pain is that a student-reporter from the
University of Missouri asked about it. "I'm writing a story about the pain
runners go through both in really hard workouts and in races," said James
Carlson. "I'm trying to delve into why runners ignore the body's most basic
cautionary response, pain, and the ways they go about doing it."
He wanted to know my thoughts on the "pain barrier." What allows some runners to
punch through it better than others?
I began by telling him about the butt injury, defining it as a "bad pain." Not
bad as in severe, but bad in contrast to the good pain of running. The bad one
keeps you from pushing for the good one.
More...from JoeHenderson.com at:
http://www.joehenderson.com/archive/398.html



13. See You In Athens:
In just one minute you can change the life of a Canadian athlete training to
represent Canada next summer in Athens.
Think of it as investing now... giving you a reason to cheer in 2004.
From ENGLAND...to NEW YORK...to ST.  JOSEPH'S SCHOOL in CORUNNA ONTARIO...
the BIG ASK Campaign is international.
Because we can see the donations as they roll-in from our secure on-line
giving site, we know that people from across the country believe in our
athletes.  Here's a chance for you to show your support.
Click here to DONATE NOW:
https://secure.e2rm.com/registrant/startup.aspx?eventid=574&getpage=donate
A tax receipt will be sent to you immediately as your donation is processed
on-line.
Help us put desperately needed funds into the hands of Canadian athletes who
need it now!!
There are only 9 days left to reach our BIG ASK goal.  We need your help in
crossing the finish line!!!
THE GOAL:  $5 million by December 4th, 2003
Just imagine what we could do if everyone played together.
Please forward this email to your friends and contacts.  We are one team...
31 million players strong.
Thank You
Jane Roos
See You In Athens Fund
http://www.SeeYouInAthens.com




14. Time for a fitness checkup:
  As the year winds down, it's a good idea to re-evaluate how our fitness has
improved over the months and to create a plan for the year ahead. It's time to
congratulate ourselves if we've improved, then see which areas could use some
help.
Each person usually has one aspect of fitness that needs more work -
flexibility, cardiovascular endurance, strength, balance, agility and hand-eye
coordination.
We can get an unscientific estimate of our progress by comparing how we're doing
now to our baseline at the beginning of the year. Ask yourself if:
_you can move faster or go longer distances.
_reach farther toward your toes while seated.
_lift heavier weights.
_maintain better balance while standing on one foot.
If you're doing better in all of those aspects, you've improved your total
fitness.
More...from KRT at:
http://www.fortwayne.com/mld/newssentinel/7357187.htm



15. Nature v nurture in Ethiopian runners:
The latest on the nature v nurture debate about endurance running seems to
favour nurture. A major British study comparing Ethiopian athletes with
non-athlete controls from the same country has found that running a long
distance to school and living in two particular altitudinous regions were key
predictors of athletic success, particularly for the marathon distance,
according to a report in the 'What The Papers Say' section of the latest Peak
Performance Newsletter.
The 114 male and female athletes in the study - all members of the national
athletics team - were divided into three groups for comparison: marathon
runners, 5-10k runners and other track and field athletes. And the linear
differences between these groups were as distinct as those between the athletes
as a whole and the controls.
For example, 68% of marathoners ran to school in their youth, compared with 31%
of 5-10k runners and 16% of track and field athletes. And 38% of marathoners
hailed from the mountainous region of Arsi, compared with 24% of 5-10k runners,
18% of track and field athlete and a mere 3% of controls.
The fact that the athletes were ethnically distinct from the general Ethiopian
population in terms of language (with a strong predominance of Cushitic
languages, particularly among the marathoners) suggests a potential genetic
influence on performance. But, while not excluding this possibility, the
researchers believe their results highlight the prime importance of environment.
From Peak Performance Online at:
(http://www.pponline.co.uk/prewp/sc-35.html)



16. Rehydration and fluid balance: are athletes in danger of going too far?
Concerns about the potential risks of over-hydration and consequential
hyponatraemia (low blood sodium levels) for endurance athletes have been raised
in several quarters following the death of a female runner during the 2002
Boston marathon.
The athlete, who died of hyponatraemic encephalopathy (swelling of the brain
caused by severely reduced blood sodium), had reportedly ingested excessive
amounts of fluids before and during the race.
Meanwhile, recent reports in the medical literature seem to confirm a trend that
marathon medical experts have observed: hyponatraemia has become increasingly
common with the increasing participation of recreational athletes in endurance
events.
In a recent editorial in the British Medical Journal, the world-famous South
African exercise physiologist Professor Tim Noakes made the provocative claim
that current guidelines on hydration, which have been in existence for the past
30 years, have been biased by sports drink sponsorship, do not take account of
athletes' individual needs and have led to the over-consumption of fluids during
exercise (1).
The implication of these guidelines is that dehydration poses the greatest
threat to health and wellbeing during exercise in the heat. Thirst is said to be
an unreliable indicator of fluid needs, and athletes are advised to start
replacing lost fluid before they feel thirsty. As recently as 1996, the American
College of Sports Medicine advised athletes to consume the maximum amount that
could be tolerated - up to 600-1200ml per hour.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/rehydration.html



17. Prevention of Running Injuries:
Running injuries can be prevented by selecting the correct running shoe for your
style, warming up and cooling down, stretching and strengthening and probably
most importantly for the runner a gradual and progressive training programme.
Sports massage and nutrition can also play a part.
Shoe Selection
It is important you know if your feet are 'neutral', 'supinate' or 'pronate'.
The runner that pronates (feet roll inwards) when they run will require a
different running shoe to the supinator (rolls out). If you are not sure which
you are then visit a specialist running shoe shop - not a high street fashion
shop for your shoes.
Shoes are generally divided into two categories:
Neutral shoes may be well cushioned for shock absorption but have no special
features to correct the motion of your foot.
Motion control shoes will have extra support on the inside to help prevent the
foot rolling in or pronating.
More...from SportsInjuryClinic.com at:
http://www.sportsinjuryclinic.net/cybertherapist/bysport/running.htm



18. Carbohydrates - Rate Your Intake:
A balanced diet contains a proper mix of carbohydrates, fat and protein.
Together, they give you energy and the building blocks for growth, maintenance
and activity, which is why you need to eat significant quantities of each every
day.
There are two basic kinds of carbs: complex - which include pasta, rice, breads,
cereals, fruits and vegetables - and simple, which include cookies, candy, soft
drinks and pastries.
The big health difference: Complex carbs tend to be rich in vitamins, minerals
and often fiber, too. Simple ones tend to be sugary and low in nutrients -- but
high in calories.
More...from USA Today at:
http://www.healthscout.com/template.asp?page=carbohydrate&ap=68



19. Hitting the Gym to Fight the Holiday Spread:
Thanksgiving Exercisers Flock to Clubs Hoping to Ease Effects of the Feast.
When the instructor asked for a squat, the crowd of Spandex and sneakers obeyed.
When she called for a lunge, 60 legs thrust backward. All the exercisers had one
goal: to burn calories and guilt before a day of gluttony.
"This way, you can get two pieces of pie," promised Robin Kockler as she led a
cardiac workout at the Sport & Health Club in Falls Church.
Thanksgiving may well top the calendar in caloric consumption per capita. So
yesterday morning, people flocked to gyms and health clubs, trying to create a
calorie deficit to mitigate the effects of turkey and pumpkin pie to be
consumed.
"All the clubs, no matter where -- if they're open, they're just packed," said
Karen Trasatti, group fitness director at Annapolis Athletic Club. "Everybody
rushes to the gym before they sit down at the table."
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A17564-2003Nov27.html



20. A grave situation:
Steroids expert Bob Goldman has surveyed hundreds of athletes every few years
for two decades, from bodybuilders to Olympians to pros.
He wanted to know how far athletes will go to win. The answer: to the grave.
"I made up a hypothetical magic pill. I told them they'd win every competition
for five years, but then die from it," Goldman says.
Each time he has taken the survey, more than half the athletes have said they
would take the pill.
That "magic pill" isn't available quite yet, but that doesn't stop athletes from
searching for one. And there are plenty of places to look. A few clicks on the
Internet is all it takes to fill an athlete's medicine kit.
Human growth hormone. Stanozolol. Nandrolone.
All are banned from most sports and illegal for Americans to use without a
doctor's prescription. However, they are readily available from chemical company
Web sites in other countries, including China.
The latest headlines have been devoted to THG, a newly unmasked steroid that
until this summer was undetectable in antidoping tests. Five track and field
athletes face two-year suspensions after testing positive, and four Oakland
Raiders reportedly also have flunked THG tests.
More...from the Washington Times at:
http://www.washingtontimes.com/sports/20031127-112041-5960r.htm



21. Limitations On Physiological Predictors:
Recently, a promising young distance runner named Ben did a fitness test at a
local gym to determine his VO2 max. The gym didn't explain that his VO2 max was
not actually being measured, but just predicted from a formula. Ben's predicted
VO2 max was 57 ml/kg/min. He was crushed, as he knew that other top young
runners typically have VO2 max values in the high 60s or even the 70s. Ben left
the gym dejectedly, thinking he was destined for mediocrity. A few weeks later,
Ben reluctantly underwent a VO2 max test in our lab. Much to his surprise, he
reached 74 ml/kg/min, which indicates outstanding potential.
Marathoner and former RT Editor Gordon Bakoulis was tested at the U. S. Olympic
Training Center in Colorado Springs in 1990. Based on her VO2 max test, lactate
threshold test and marathon race times, Gordon was advised to do her 800 meter
repetitions on the track in 2:28. This was useful advice from some of the best
exercise physiologists in the country, with the only hitch being that her
personal best for 800 meters was 2:26.
Why did these predictions not work particularly well for these runners? There
are several possible reasons, including genetics, training history, mental
approach, and misinterpretation of statistics. Let's take a look at each of
these factors.
More...from Pete Pfitzinger at:
http://www.pfitzinger.com/labreports/predictions.shtml



22. The Aerodynamics of Cycling:
Every bicyclist has to overcome wind resistance. Most recreational bicycles in
which the rider sits up have very poor aerodynamics. While newer bicycles are
being designed with better aerodynamics in mind, the human body is simply not
well designed to slice through the air. Bicycle racers are aware of the problem
of wind resistance and over the years have developed techniques for reducing it.
Bicycle designers and inventors have experimented in developing alternative
bicycle designs and HPVs (human- powered vehicles) with an emphasis on better
aerodynamic performance.
More...from the Science of Cycling at:
http://www.exploratorium.edu/cycling/aerodynamics1.html




23. Has Science Improved Sport?
Science and technology are advancing at a very fast rate, affecting all aspects
of our lives. Sport is no exception. New technologies allow today's athletes to
perform at incredibly high standards and perform feats that at one time were
considered impossible. Yet despite the benefits of state-of-the-art equipment,
facilities, and training techniques, as well as new knowledge about nutrition
and rehabilitation, sport, in some aspects, has actually suffered as a result of
science. The creation of machine-like superhumans, increased injuries, the
exclusion of athletes, experimentation against ethical guidelines, and a loss of
tradition of sport, are some examples of the negative effects science has had on
sport. Overall, it is very difficult to answer the question, Has science
improved sport? .
In order to determine whether or not science has improved sport, it is necessary
to first identify what good or "positive sport is. One definition is as follows:
Sport Should:
- strive for the ultimate humanperformance
- use modern technology to aid performance
- strive for faster times
- attempt to break records
- aim for optimal health among athletes
- promote faster recovery from injuries
- make performance more efficient.
More...from
http://web.media.mit.edu/~intille/st/has_science_improved_sport.html



24. Morning Exercise May Make Sleep Easier:
Older women who often have trouble sleeping may want to consider a little
workout in the morning for a better rest at night.
Morning exercisers had fewer complaints about a bad night's sleep and those who
stretched in the morning had somewhat better sleep, a new study found. Women who
exercise in the evening, on the other hand, were more likely to be up at night.
The women didn't need much morning activity to get the benefit. "It's like doing
a brisk walk," said researcher Anne McTiernan. "Nobody is saying people have to
be athletes and do marathons."
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A10092-2003Nov24.html




25: Running style: Why older runners need protection:
Older runners are biomechanically different in their running style from younger
ones and in need of increased protection from injury, according to an important
new study from The Netherlands.
The researchers compared lower limb kinematics and ground reaction forces in 16
older (aged 55-65) and 13 younger (20-35) well-trained male distance runners
running both at self-selected speeds and at a controlled speed of 3.3m per
second.
Analysis of the data revealed the following key differences between younger and
older runners:
The older runners ran at significantly lower self-selected running speeds than
the younger ones;
In both speed conditions, stride length was significantly shorter and stride
frequency significantly higher in the older group. Extrapolating from these
data, and information on the self-reported weekly running distance of both
groups (an average of 22.3k for both groups), the researchers estimate that
older runners take as many as 21% more steps per week of running than their
younger counterparts;
In both speed conditions, the older runners exhibited significantly less range
of motion at the knee;
At the controlled speed, older runners displayed higher vertical impact speeds,
higher impact peak forces and higher initial loading rates than younger ones,
suggesting a decrease in the shock-absorbing capacity of their musculoskeletal
system and, consequently, an increase of the load on bone, joints and soft
tissue in the legs and feet.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/running-style.html




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

November 29, 2003:
2003 Canadian Junior, Senior & Masters Cross Country Championships - Toronto, ON
http://www.torontoolympicclub.com/cross_country_2003.htm
Athletics Canada Site
http://www.athletics.ca/article.asp?id=1129

Laguna Phuket Triathlon - Thailand
http://www.lagunaphuket.com/triathlon/index.htm

Lanzarote Marathon - Canary Islands
http://www.lanzarotemarathon.com/UK/

November 30, 2003:
Seattle Marathon - Seattle, WA
http://www.seattlemarathon.org/

Space Coast Marathon & Half Marathon - Melbourne, FL
http://www.spacecoastrunners.org/marathon.html

Coming Up:

December 6-7, 2003:
ITU Triathlon World Championships - Queenstown, NZ
http://www.triworlds2003.com/
Other Related Links
http://www.runnersweb.com/running/rw_ITUWorlds2003.html


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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



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Your Feedback and Comments:
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at: mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum or
Guest Book, available off our FrontPage. If you post to the mailing list
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changes.

Have a good week of training and/or racing.



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

Runner's Web Digest - November 21, 2003

The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
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References/URLs:
Most references in the digest which do not have a specific URL listed
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contained in the Digest are available from the Runner's Web Site or from
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If you still cannot reach the site, please email me at
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Note: Some sites require free registration.


New This Week:
We have passed the 700 mark in terms of active subscribers.

Our latest column from Carmichael Training Systems is
available: Triathlon: Treadmill Running by Lance Watson.
Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Digest Article Index:

1. Race-day strategies for marathoners
2. Older athletes put stamina to test
Aging competitors defy conventional wisdom
3. Shock to the system
Extracorporeal shockwave therapy
4. Exercise to the rescue
From scaling stairs to swinging an ax, firefighters' workouts are designed
to keep them fit for their jobs.
5. Why is flexibility important?
6. Training - Do The Right Things
7. Prevent cycling injuries
Cycling may be a great non-impact sport, but if the bike is set up
incorrectly, severe knee pain may be the result.
8. Transsexual ruling will haunt IOC
9. Weight gain in the Off-Season
10. The Olympic Stadium: Built for an Olympics that didn't happen
Leading architects involved in project buoyed by patriotism and 1920s
sporting prowess
11. Caffeine capers - Go Figure
12. The Bicycle for Biceps
13. From Runner's World
14. What Makes A Good Marathon?
15. Why Are Kenyans Fast Runners?
16. Cool Concept Captures Patent
17. Athletics: Training - Maximize Your V02 Max
18. Running on Camaraderie
Members of Club at Downtown Bank Share a Bond of Fitness and Friendship
19. Speed it up - Running acceleration drills
20. There Is No "Off" Season
21. Overtraining and Injury Prevention
22. Be Happy For This Moment Is Your Life
23. The Runner's Heart:
Sorting Out Running's Risks and Benefits for the Heart.
24. Youngsters are pumping iron
25. Ten Quick Fixes to Save Your Running Knees and Joints Long Term

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 poll is: "Vote for your Athlete of the Year".

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:  "Which sport has the greatest drug problem?"

The results at publication time were:
1.   Athletics (Track & Field)  29 23%
2.   Baseball  20 16%
3.   Basketball  1 1%
4.   Cycling  30 24%
5.   Football  36 29%
6.   Hockey  2 2%
7.   Soccer  2 2%
8.   Swimming  4 3%
Total Votes: 124

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
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Book of the Week: Running Injuries: How to Prevent and Overcome Them
by Tim Noakes, Stephen Granger (Contributor), Timothy D. Noakes
This book has earned its place as an invaluable hand-book of injury
prevention and treatment for all runners--whether they are elite athletes,
twice-a-week joggers, athletes at school level, or those who run mainly to
build fitness for other sports.
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/0195713842/runnersweb/102-5929314-4092138


If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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.

The FiveStar Site of the Week: AmyAcuff.com.
"Amy Acuff's high jumping journey started at an extraordinarily young age in
South Texas.
  At age five in the summer of 1980, Amy could be found at the track stadium
competing in A.A.U. sprint races. 50 meter, 100 meter, and 200 meter races,
which were specially organized for kids five and under, were her first
introduction to sport.
As her track and field exploits diversified, Amy took up other events and
was a quick study. In 1985 she set an A.A.U. national long jump record for
age 10 and under with 14'1". From this breakthrough accomplishment, Amy's
determination would only grow.
At Calallen Middle School in Corpus Christi, Texas, Amy would first be
introduced to the high jump as a "filler" event to pick up extra points for
the team. With exponential improvement, her 8th grade season would culminate
in the amazing performance of 5'8-1/2". The mark set at age 13, would have
been competitive at the high school state championships..."
Check out the site at:
http://www.amyacuff.org/

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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

1. Race-day strategies for marathoners:
Your marathon preparation occurs over several months. You plan meticulously
and train diligently so that you are in peak condition.
To do your best, you also need to have a plan for the marathon itself that
anticipates the details -- warm up, pacing, first miles, first half, the
final six miles and 385 yards.
Having a plan will help you get the most out of your long months of training
so that you can finish exhausted but satisfied.
Warming up
The purpose of a warm-up is to prepare your body to run at race pace.
Beginners, whose goal is to finish, can warm up during the first couple of
miles of the race. However, if you are a more competitive marathoner, you
will attempt to run the marathon faster than your normal training pace and
need to find an optimal warm-up that activates your aerobic system while
sparing as much glycogen as possible for the race itself.
Plan to warm up with two five-minute runs with some stretching in between.
Start warming up about 30 to 40 minutes before the start of the race...
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10298&sidebar=13&category=running



2. Older athletes put stamina to test:
Aging competitors defy conventional wisdom
Rita Evans took a breather from her workout in the Union College pool and
chuckled about her early experiences at national championships. "Those
Olympians, they wouldn't talk to me," said Evans, a relative upstart when
she started racing at 75. Within a few years, she was winning national
titles and they knew her name.
"WHEN I GOT good, I got good fast," Evans said. "I don't know if you'd call
me an athlete, but I'm having an awful lot of fun."
Ignoring conventional wisdom that aging ends your playing days, in the past
few decades more graying athletes like the slender 84-year-old Evans are
competing. Research confirms clear health advantages over non-athletes,
though recent data show similar rates of individual physical decline.
Henry Sypniewski shattered the national half-marathon record for
85-year-olds by nearly 15 minutes this past summer. The retired machine shop
foreman and World War II veteran from the Buffalo suburb of Cheektowaga
clocked 2:11:57.
Sypniewski was a runner in high school, for decades didn't have time, then
took it up again at 70. He was 335th out of almost 400 finishers in the
13.1-mile Erie Runners Club Presque Isle race in July.
A week earlier, at the Utica Boilermaker, he set a 15-kilometer record of
1:30:24 for runners ages 85-89.
"So help me I could have run at least four or five minutes faster, I think,"
he said, referring to a starting position behind about 6,000 other runners
that slowed him down.
In September, he set unofficial marathon (5:11:04) and 5-kilometer (27:15)
marks, and in October did it for 10 kilometers (56:38). Ryan Lamppa of USA
Track and Field said Sypniewski's records still need to be verified.
More...from MSNBC at:
http://www.msnbc.com/news/991634.asp?0cv=HB10





3. Shock to the system:
Extracorporeal shockwave therapy
Kate Jackson is an elite athlete who competes in Ironman triathlons, events
in which she swims 2.4 miles, bikes 112 miles and runs a marathon - all in
one day.
But a few weeks ago, the pain in her heels - likely the result of overuse
following months of heavy training - was so severe she could barely walk.
"Walking pain-free sounds good to me right now," the 28-year-old athlete
said while sitting in an examining room in the office of podiatric doctors
Howard Bonenberger and Jennifer Sartori, waiting to undergo extracorporeal
shockwave therapy.
The therapy was approved about 2½ years ago by the Food and Drug
Administration for the treatment of plantar fasciitis, an inflammation of
the thick band of fibrous tissue that runs from the heel to the base of the
toes, causing pain that varies from uncomfortable to excruciating. The
procedure, done at four podiatric medicine practices in Greater Nashua, is
covered by some insurance plans, while others are awaiting longer-term
studies.
More...from The Telegraph at:
http://www.nashuatelegraph.com/Main.asp?SectionID=25&SubSectionID=377&ArticleID=\
93614




4. Exercise to the rescue
From scaling stairs to swinging an ax, firefighters' workouts are designed
to keep them fit for their jobs.
In the recent wildfires that swept through Southern California, more than
14,000 firefighters battled walls of flames, cut trees, set backfires and
plowed firebreaks for days at a time. The stamina and strength required for
the job obviously demand a strong dedication to physical training.
At the Los Angeles Fire Department, firefighters engage in a range of
vigorous workouts designed to enhance strength, conditioning and
flexibility. Their individual routines, which vary depending upon personal
ability, aren't by and large anything you can't do at home or at a health
club. The key difference is that a firefighter's commitment to exercise is
driven by the sobering knowledge that a life may depend on his or her
performance.
Although the department suggests a 30-minute circuit-training program -
which includes basics such as push-ups, stomach crunches and pull-ups - each
firefighter usually chooses his or her regimen. Encouraged to exercise
during their shifts, most firefighters hit the cardio machines and free
weights, which are standard equipment in most fire stations. But when
emergency calls interrupt training, physical fitness becomes something
firefighters must pursue on their own.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-bound17nov17,1,1920364.stor\
y?coll=la-health-fitness-news
[Long URL]




5. Why is flexibility important?
The most neglected aspect of physical fitness is flexibility, but it should
be part of your weekly fitness program.  Flexibility is defined as the range
of motion at a given joint.  Flexibility training has been shown to reduce
the risk of injury, muscular soreness, and tension as well as to reduce
stress.
Stretching can be an effective tool when performed correctly.  A proper
active warm-up should precede your stretching routine as the enhanced blood
circulation and warmer muscles will facilitate your range of motion.
When completing your exercise routine allow yourself five to 10 minutes to
stretch your working muscles. Try to stretch one muscle at a time and make
sure to hold each position from 20 to 60 seconds without any bouncing or
jerking movements.  Also, be sure to exhale during each position.
More...form the Wellness Insider at:
http://cooper.teamcaster.com/LandingPages/landingpage.aspx?PromoID=143&CustID=94\
452&CampID=140&Token=7118bf64-f7c5-43af-a8f3-d4653c77ee81&ProcessID=469275
[Multi-line URL]



6. Training - Do The Right Things:
The best way to improve your running is to build simple, sustainable
training habits. The hard part is knowing which habits work best. So we
collected the only eight you'll need to run successfully for a lifetime.
In 1989, leadership guru Stephen R. Covey wrote his famous book, The 7
Habits of Highly Effective People, in which he identified traits shared by
successful individuals from all walks of life. Great concept. The book sold
millions. We decided to do the same with running. We checked in with
Olympians, pros, coaches, exercise physiologists, and regular folks with 2
or 3 decades of running under their belts, and we found that there are
actually eight habits of highly successful runners (sorry, Mr. Covey).
An important caveat here: By "successful" we don't necessarily mean fast,
though following these habits will certainly help you get faster. To us,
successful runners are those who are happy and motivated for the long haul.
If and when these runners race, they race well, and get the most from their
efforts. They are rarely injured, and enjoy total-body strength and fitness.
Above all, successful runners are healthy, energized, optimistic
individuals.
And they got this way because of their running habits, which you can easily
integrate into your own running lifestyle. At which point they become second
nature.
More...from New Balance at:
http://www.newbalance.com/productbrowser/performance/traininginfo.html?sport=Run\
ning&gender=&product_type=&feature=&page=dotherightthings
[Multi-line URL]



7. Prevent cycling injuries:
By: Dr. Mike Duffy
Cycling may be a great non-impact sport, but if the bike is set up
incorrectly, severe knee pain may be the result.
The bikes of today are really technological marvels. Between the lightweight
components and the aerodynamics, they are a great technology for you to
ride. Your knee may pay the price if all this is set up incorrectly.
Incorrect tracking of the patella, or kneecap, can cause a lot of pain.
It is important to have a bike fit you properly, especially where your knee
is in relation to the spindle of the pedal. If it's too far forward, it's
going to make the knees the fulcrum of the levers, adding all the pressure
to the knees. If it is slightly back where it's over the spindle of the
pedal, then the hip becomes the fulcrum, which is a much larger joint and
much larger muscle group to do the same work. The tracking can also be
corrected by making sure that you have your peddling stroke in a straight
line.
Muscular imbalance can cause a problem -- specifically weakness of what is
called the VMO. The easiest way to strengthen this muscle all by itself is
to do a terminal extension. Rotate the leg out, tap that muscle to turn it
on neurologically, and bring the leg down about four inches, or 15 degrees.
Bring it all the way back up, and really squeeze that muscle. Since you're
not using any weights, it's okay to lock that knee out. This will help
strengthen the muscle and hold the kneecap right in the center.
If done correctly, this will prevent a lot of problems, and you'll be able
to use all that technology for a lot of fun.
From...Capital News 9 at:
http://www.capitalnews9.com/content/health_team_9/?ArID=47960&SecID=17



8. Transsexual ruling will haunt IOC:
When the International Olympic Committee announced Thursday that athletes
who have undergone sex-change operations will be eligible to compete in the
Olympics for the first time, two words immediately crossed my mind: Richard
Raskind.
Raskind, the Yale grad, U.S. Naval officer and prominent ophthalmologist was
a man in the photo of the 1959 graduating class at the University of
Rochester Medical School. It was a picture I passed a million times during
my four years of undergrad studies there.
But you may know him better as Renee Richards, the world's most famous
transsexual athlete who challenged the tennis establishment and won.
Now, in the name of sexual equality, the IOC is putting itself in the middle
of one of the most basic questions of humanity: What makes a man a man and a
woman a woman?
The issue will prove to be a nightmare for the IOC, which for decades
grappled with the sexuality controversy and will deal with it long into the
future.
"We will have no discrimination," IOC medical director Patrick Schamasch
told the Associated Press. "The IOC will respect human rights."
But is the IOC's new policy going to be fair to female participants who now
have to compete against former males, much like Chris Evert and Martina
Navratilova faced with Renee Richards?
More...from the Washington Post at:
http://www.washingtontimes.com/sports/20031116-124011-7132r.htm




9. Weight gain in the Off-Season:
by JulieAnne White 12/30/02
(www.slowtwitch.com)
Unfortunately this is the time of year when people--athletes or not--can
pack on ten pounds in no time flat. Some by just looking at all those
tempting holiday sweets, pastries and homemade luxury foods, along with the
caviar, smoked salmon, turkey and mounds of stuffing. Then, of course, there
are all those baked potatoes stuffed with globs of butter; it's enough to
swing the pointer on the scale with the just the thought of them.
However, a few extra pounds gained in the off-season for athletes can be
very advantageous for deep body repair at a cellular level. By a few pounds,
I mean 5-7 pounds, which will easily melt off when scheduled training begins
in January for most multi-sport athletes. Ironman world champ Peter Reid,
one of the athletes with whom I work, recently told me that he was feeling
fat--but as a world champion, he knew this to be a healthy occurrence. An
athlete at Peter's level will feel fat at five pounds over race weight
because his body is so finely tuned. However, I encourage Peter to eat
whatever he wants in the off-season in moderation and enjoy the freedom of
not monitoring his diet so strictly. Why create guilt and stress and deny
your body's cravings when you have been diligent and undeniably dedicated
during the long season?
More...from SlowTwitch.com at:
http://www.slowtwitch.com/mainheadings/coachcorn/eating.html



10. The Olympic Stadium - Built for an Olympics that didn't happen:
Leading architects involved in project buoyed by patriotism and 1920s
sporting prowess.
By the time that the IAAF World Championships in Athletics are declared open
at the Olympic Stadium in Helsinki in August 2005, the running track will
have acquired a brand new Mondo surfacing, there will be a new ring for the
shot-putters, a new cage to protect people from misdirected hammer throws,
and new long jump pits. By then, too, the turf now being grown up in Varkaus
will have been laid and rolled and watered, ready for hammers, javelins, and
other missiles to land on it.
The stadium's 70-year-old architecture will also have been subtly altered.
Above the East Stand along the back straight there will be a roof to protect
spectators from the elements. This has been an issue that generated a good
deal of heat before the design contract went to architects Kimmo Lintula,
Niko Sirola, and Mikko Summanen in May of this year.
The threesome won the design competition with their entry "Suomi-Finland"
(see linked photos). Lintula explained that it had been quite a challenge to
take part in an architectural competition of this type, given the depth of
feeling among Finns about their #1 sporting shrine.
The venue is also indelibly associated in the local mind with the 1952
Olympics and with a post-war Finland that was finding its feet and pressing
forward.
Things were not made any easier for the architects by a widely-held view
that it was not quite right to spend large sums of public money on a sports
arena at a time when Helsinki was downsizing its library, daycare, and other
services.
More...from Helsinki Sanomat at:
http://www.helsinki-hs.net/news.asp?id=20031118IE1




11. Caffeine capers:
Go Figure
By Alison Wells
Mornings wouldn't be the same without it and late night cram sessions would
be utterly impossible. It wakes us up for those 8 a.m. classes or in some
cases, for those late risers, those 1 p.m. classes, and allows us to get our
essays done and our exam cramming finished in those morning hours most often
devoted to sleep.
Caffeine, specifically in the form of coffee, is a drug that thousands of
North Americans would certainly miss, should they ever have to do without.
Brock students could also vouch for this. Their caffeine addiction is more
than apparent with one short stroll through the halls. Books in one hand and
coffee in the other is a familiar pose for our fellow students, professors
included. With three Tim Horton's on campus, one across the street, a
Starbucks and several cafeterias and general stores, caffeine is readily
available, luckily for us.
But in relation to those who wish to maintain their fitness and health
regime, in and out of the gym, what are the effects of caffeine? If you wish
to achieve and maintain that muscular physique or that toned slender
appearance perhaps you should know.
For years athletes have used caffeine as a training tool. Research claims
that it enhances distance and duration for performance runners and also aids
in weight training sessions by allowing a smaller stimulus to create a
muscle contraction, thus, giving you a better weight workout. It has also
been said to increase the level of circulating fatty acids, therefore,
increasing oxidation and in short enhancing fat burning. These wonderful
benefits certainly make you want to run out and slug back whatever form of
caffeine you can get your hands on, but, before you burn your tongue on
scalding coffee, there are a few things you should consider.
More...from The Brock Press at:
http://www.brockpress.com/news/561105.html?mkey=1184955




12. The Bicycle for Biceps:
In every industry, considerable amounts of research and development go into
the hunt for new products. That includes the fitness industry. Each week the
Patent and Trademark Office issues a dozen or more patents for exercise
machines and methods of physical workouts or playing sports.
Recent patents include those for weighted exercise gloves; lightweight and
folding exercise machines for travel; and every manner of weight and
resistance training equipment that purports to isolate muscle groups more
effectively.
There have also been patents for a pogo stick with a jump counter, a
rotating brace for exercising the feet, and an exercise machine with a fan
that creates wind resistance to increase the difficulty of a workout.
And John Caldwell, an inventor from Plano, Texas, has received two patents
for a three-wheeled cycle, pedaled with the arms, that he calls the Bicep
Bike.
More...from the NY Times at:
http://www.nytimes.com/2003/11/17/technology/17patent.html



13. From Runner's World:
Sleep Matters: Running high mileage requires serious sack time to recharge
your batteries. Many elite runners need an afternoon nap in addition to a
solid 9 to 10 hours of sleep at night. Your requirement will likely be
lower, but not much lower.
-Ed Eyestone

Play it Smart: To reduce your cramping risk, train properly for every event.
This is especially important for racing. Running much faster or farther than
you've trained will simply overwhelm your muscles and make you susceptible
to cramps during a race

All in the Family: "One of the best bits of planning you can do for yourself
during a marathon is to round up as many friends and relatives as possible, and
station them at various points along the race course (with the largest
concentration in the final 10-K). Seeing and hearing those friendly faces may
just be what you need to get you through the final stages of the marathon."
-Jane Hahn, RW senior editor




14. What Makes A Good Marathon?
By JAMES RAIA
In summer's hot days, many marathon runners begin preparations for fall
marathons, the most popular time of the year to challenge the 26.2-mile
distance.
Marathon choices abound throughout North America in the fall -- roads to
trails, big cities to quaint villages.
In September, for example, more than 30 marathons are listed on the
comprehensive Runner's World calendar. In October, the busiest month of the
year for marathons, nearly 60 marathons are scheduled.
From small-scale races like the Lewis & Clark Trail Marathon in Bozeman,
Montana, to the huge corporate-sponsor driven LaSalle Banks Chicago
Marathon, runners have an average of nearly two marathons per day in October
from which to choose.
A few years ago, several new October marathons debuted, including the
Durango Marathon and the Trigon Bay Bridge Marathon.
But just as there are various race options and runners of all shapes and
sizes, so too are there marathons of diverse quality and reputation.
Likewise, there are many reasons - course beauty, financial bargain,
prestige, convenience - that prompt runners to choose a particular event.
But is there any consensus what makes a good marathon?
More...from James Raia at:
http://www.byjamesraia.com/index.php?showcat=1&article=2



15. Why Are Kenyans Fast Runners?
By Brendan I. Koerner
Kenyans ruled at yesterday's New York City Marathon, as Martin Lel and
Margaret Okayo won the men's and women's crowns, respectively. It was the
fifth time a Kenyan man has won the race since 1997, and the fifth time for
a Kenyan woman since 1994. In addition, Kenyan men have won all but one of
the past 12 Boston Marathons.* Why are Kenyans such successful distance
runners?
There are a few popular theories, which break along nature-versus-nurture
lines. The vast majority of Kenya's brightest running stars were born and
raised at high altitude. Running at higher elevations builds greater lung
capacity, because athletes grow accustomed to the thinner air. Many of the
finest runners, for example, hail from the hilly region surrounding Eldoret,
about 7,000 to 8,000 feet above sea level. This area also possesses a fairly
mild climate that allows for year-round running.
If altitude alone determined distance-running success, of course, then
Nepalese marathoners would dominate. So, perhaps a more important factor is
the nation's running culture, particularly among the Kalenjin tribe. Though
Kalenjins represent just 12 percent of Kenya's population, they comprise
about three-quarters of the nation's elite runners. The trend started with
Kip Keino, who won Olympic gold in the 1,500 meters in 1968 and added an
Olympic steeplechase title in 1972. The ex-policeman's success inspired
succeeding generations of Kalenjins, who grew up idolizing Keino. As a
result, Kalenjins now aspire to distance-running titles in the same way
American youths dream of playing in a Super Bowl. (Okayo, who set a new
course record for women in New York, is one of the few Kenyan marathon stars
not of Kalenjin extraction.)
More...from Slate at:
http://slate.msn.com/id/2090658/



16. Cool Concept Captures Patent:
Santa Fe, NM - November 11, 2003 - CleanAIR Systems, Inc., is pleased to
announce the confirmation of their first patent for a consumer healthcare
product.  On August 26, 2003, the U.S. Patent and Trademark Office awarded
patent number 6,610,084 to the company for their revolutionary ice therapy
product, SnowPack.
Research and development for SnowPack began in 1999.  Ernesto Torres,
Research and Production Manager for SnowPack, is the product's inventor.  In
September 2001, the patent application for SnowPack's unique formula was
submitted.  Six months later, in March 2002, SnowPack's first line of
products was introduced to the retail market.
SnowPack is serious cold therapy made to treat muscle and joint pain.
SnowPack's patented technology was developed to create a flexible,
long-lasting, reusable cold treatment that out-performs similar products
available to consumers.  Unlike most cold therapy products, SnowPack
combines non-toxic, biodegradable ingredients to create a cold pack that
feels and acts just like crushed ice, without the mess or bother.
Considered the standard for cold therapy, ice cools the skin at a steady,
even temperature, without the dramatic fluctuations found in gel packs.
SnowPack's temperature is virtually the same as ice and exhibits the same
melting curve as ice.  Also like ice, SnowPack goes through "phase change".
This occurs when a substance changes from liquid to solid when frozen, and
then back to liquid.  Unlike other products that retain cold a limited time
of 20 to 30 minutes, phase change is the reason SnowPack stays cold for so
long  2 plus hours.  Not only does it stay cold long enough to be used two
to three times without refreezing, SnowPack also has a long lifespan.
Designed to be refrozen many times, it offers consumers over one hundred
hours of use.
SnowPack is currently available through 175 specialty retailers nationwide,
as well as online and in two catalogs.  Applications for SnowPack include:
lower back pain, sports injuries (including leg, knee and ankle injuries),
inflammatory arthritis, post surgical rehabilitation, tendonitis, carpal
tunnel syndrome, migraine headaches, toothache pain, and insect bites.  It's
even effective at treating or preventing heat exhaustion.
According to Torres, "it generally takes two years to complete the patent
process.  During that time, your invention undergoes a rigorous examination
to determine its originality  that it is unique within its field of
invention."  Under current patent law, CleanAIR Systems, Inc. will hold the
rights to this intellectual property until the year 2021.  SnowPack - a cool
idea!
SnowPack is a division of CleanAIR Systems, Inc.  Established in 1993,
CleanAIR Systems, Inc. is a technology-based corporation that manufactures
and markets catalytic converters and catalyst systems for air pollution
control worldwide.
For additional information contact:
Louise Roach
http://www.snowpackusa.com.



17. Athletics: Training - Maximize Your V02 Max:
Aerobic endurance can be measured by the volume of oxygen you can consume
while exercising at your maximum capacity. VO2 Max is the maximum amount of
oxygen in millilitres that you can use in one minute, per kilogram of body
weight. Those who are fit have higher VO2 Max values and can exercise more
intensely than those who are not as well conditioned.
The physical limitations that restrict the rate at which energy can be
released aerobically are dependent upon:
· the chemical ability of the muscular cellular tissue system to use oxygen
in breaking down fuels
· the combined ability of cardiovascular and pulmonary systems to transport
the oxygen to the muscular tissue system.
Numerous studies show that you can increase your VO2 Max by working out at
an intensity that raises your heart rate to between 65 and 85% of its
maximum for at least 20 minutes, three to five times a week. The following
are samples of Astrand's (work physiologists) workouts for improving oxygen
uptake:
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20031121_PPOnline.html




18. Running on Camaraderie:
Members of Club at Downtown Bank Share a Bond of Fitness and Friendship.
The runners' club of the Inter-American Development Bank has a route for
everyone.
Tuesdays are distance days -- an eight-mile loop from the bank's offices at
13th Street and New York Avenue NW, across the Mall, over Memorial Bridge,
along the George Washington Parkway bike path, onto Theodore Roosevelt
Island -- and back.
On Wednesdays, the focus is on beginners. Club co-presidents Jose Salazar
and Michelle Purcell-Gilpin take turns leading three- or four-mile circuits
around the Jefferson or Lincoln memorial that alternate between running and
walking.
Thursdays are for speed work -- sprinting intervals at Hains Point.
But those are just the organized group runs. Members of the club can, and
do, strike out on their own, in pairs or in small groups any day of the
week, running the route of the day if it suits them or just looping around
the monuments.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A47510-2003Nov16.html



19. Speed it up - Running acceleration drills:
You think your training covers all the bases: Long runs for endurance,
intervals for speed, hills for leg muscle strength, and stretching for
flexibility so your stride doesn't shorten.
But there's something that most runners miss: acceleration.
You need acceleration to surge to the finish line; you need acceleration to
break from one pack to another, 15 to 20 feet ahead, and work your way
through the field.
Here are a couple of drills:
Run a series of steadily lengthening distances, each at a slightly faster
pace. Let's say you jog at 9:00 pace, and race at 7:00 pace.
Warm up with a mile or two of jogging. Begin with 200 meters of jogging, 66
seconds. Now run 220 meters in 69 seconds, then jog 200 meters for recovery.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10297&sidebar=13&category=running



20. There Is No "Off" Season:
The fall and winter is a common time for athletes to wrap up their race
season.  It is also good to take some time off and let your body recuperate
from the rigors of high intensity training and racing.  Some athletes take
as much as four weeks off, but this does result in loss of fitness and
requires making up lost ground later.  Endurance especially is one of the
more difficult aspects of fitness to rebuild.  A better approach is to enter
a "transition" period in which training and intensity are reduced; perhaps
greatly, but a level of fitness is maintained.  It takes a relatively small
amount of training volume to maintain fitness, when compared with building
fitness.  I recommend at least 1 full week off at the end of the race
season.  After taking a week (or more if needed) off I recommend performing
some sort of general cardiovascular exercise every other day and take at
least 2 consecutive days off every other week.  If you feel like you need
another day off- take it.  This transition period can last 2-6 weeks.  Your
work outs do not need to be specific to your sport during this time.  Shying
away from the impact of running with cross training is a good idea.  This
may mean using the stair stepper, elliptical trainer, rower, or another
sport such as mountain biking (I leave the heart rate monitor home).  If you
plan on strength training introduce resistance work to acclimate yourself
for the heavier routine to come.  The transition period should be tailored
to your personal needs such as individual recovery time, age, and the stress
of your individual sport.
More...from The Sport Factory at:
http://www.thesportfactory.com/article_228.shtml




21. Overtraining and Injury Prevention:
by Stacy Sims
Training for improved performance, trying to gain that edge from competition
to competition, from year to year.
We all engage in our training religiously knowing that our goal is to
enhance performance and peak at the right moment. But how do we draw the
line between heavy training for peak performance and overtraining? Without
some thought and planning, it can be difficult. But listening to your body
and recognizing fatigue and overworked muscles can clue you in to cut back.
Let's back up a minute and define some of the hub words. We have three
different areas to consider: heavy training, overreaching, and overtraining.
Heavy training is what we do to achieve peak performance. Your body needs to
be stressed just beyond its normal capacities in order to adapt to that
workload, enabling you to become stronger, faster, better. The best way to
do this, we know, is to gradually increase our mileage and intensity with
adequate rest so that our muscles can recoup and respond the way we need
them too.
More...from Triathlon New Zealand at:
http://www.triathlon.co.nz/triconz/Triathlon/articles/articles.asp?id=129




22. Be Happy For This Moment Is Your Life:
There is a trend out there in triathlon these days. And I for one am the newest
devotee. It seems to have rolled through quietly but is really gathering speed
amongst old and young, tall and short. It's training and racing from your "happy
spot". I will give full credit of this concept to Lisa Bentley, who seemingly
brought this to the forefront with a deep passion for what she does with a great
big smile all day long. Natasha, watch out! Back in 2001, I was standing in line
for the Porta Loo in New Zealand at the awards ceremony after Ironman. Two
places ahead of me in line was this smiling sprite of a woman in a flowered
dress. "Wow...maybe she won an award", I thought. Turns out she not only won an
award, she had won THE award. She was the winner of Ironman New Zealand 2001.
Guess I'd be smiling also! But her energy came from someplace other than a
pending award. It came from within for being able to do what she loved every
day. She has made a blazing trail on the triathlon front with this perspective
on racing. This year having a breakthrough season winning the last 7 of her
events, 2 of them Ironman races. Now that's what I call a winning streak! But
what seems to drive her is not the reward at the end of the finish line for
placement, but rather the enjoyment of the process in racing a triathlon. There
was a stint in there between Ironman NZ '01 and now that saw an injury almost
stop her career. Still, she kept up with triathlon, a smile on her face, while
she worked her way back to the top. So, that's where is started, in a porta loo
line somewhere in Taupo, NZ. And now it's catching, like the "Random Acts of
Kindness" episode on Oprah.
More...from SolarTri.com at:
http://www.solartri.com/Be%20Happy%20For%20This%20Moment%20Is%20Your%20Life.htm
[Long URL]



23. The Runner's Heart:
Sorting Out Running's Risks and Benefits for the Heart.
Jim Fixx was a consummate runner. He relished the invigoration of exertion. He
exulted in the ways his body was transformed by athletics. His book, The
Complete Book of Running, helped shape the running boom of the 1970s. With
wholehearted conviction in the benefits of physical fitness, he preached the
gospel of exercise.
On July 20, 1984, on his routine 10 mile run, Fixx suffered a fatal heart
attack. He died at the age of 52. The cruel irony of his premature death was
inescapable. The writer who had popularized the benefits of cardiovascular
fitness became better known for the story of his demise.
Moreover, his death was not unique. Stories recur in the news about runners who
suffer heart attacks during a race or a routine jog. Tremendous publicity
surrounds the deaths of young athletes like Hank Gathers and Reggie Lewis,
basketball stars at the apex of physical fitness who died suddenly while
exercising. Health clubs and fitness programs post an ominous disclaimer that
individuals who have been less active in the past should see a physician before
beginning a new exercise program.
More...from Running Times at:
http://www.runningtimes.com/issues/03sept/heart.htm




24. Youngsters are pumping iron:
Twelve-year-old Stacey Tiller of Wilmington lifts weights to stay in shape for
basketball and other sports. The 5-foot-5-inch, 125-pounder also is a little
chubby around the middle and wants to trim off some inches.
"Everybody's always teasing me about my weight and stuff," he said.
Stacey, a seventh-grader, is part of a growing number of children in their pre-
or early teens who work out with weights to muscle themselves into better shape.
"I was a little bit amazed by the amount of 12- and 13-year-olds I had at
first," said Ron Bender, who supervises a weightlifting program at Clarence
Fraim Boys & Girls Club in Wilmington, where Stacey works out.
Bender said he started noticing participants were getting younger a couple of
years ago.
"It used to be more like 14 and older because they are getting into high
school," he said. "Now it's getting into the junior high. All these kids are
hitting the weights earlier."
More...from the News Journal at:
http://www.delawareonline.com/newsjournal/local/2003/11/21youngstersarepu.html



25. Ten Quick Fixes to Save Your Running Knees and Joints Long Term:
Take at least 1-2 rest days per week.  This means no impact giving your
joints a rest from the pounding forces that running produces.  Less
experienced runners may need 2-3 rest days per week.
Perform no more than 1-2 "break through" or high intensity interval work
outs per week.  Speed work puts more stress and the body, and requires more
recovery time.  This type of work must performed prescriptively and
carefully.  Try to schedule your speed work or intervals work outs the day
prior to a rest or recovery day.
More...from the Sport Factory at:
http://www.thesportfactory.com/article_212.shtml




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

November 22, 2003:
Oklahoma Marathon - Tulsa, OK
http://www.oklahomamarathon.org/

November 23, 2003:
Geelong ITU World Cup - Australia
http://www.triathlon.org/world-cup/wcup2003/geelong/index.htm

Philadelphia Marathon - Philadelphia, PA
http://www.philadelphiamarathon.com/

Villa Alemana ITU International Triathlon - Chile
http://www.triathlon.org/international/int-2003/villa-alemana-2003/index.htm

November 24, 2003:
Chiba Int'l Ekiden Road Relay - Chiba, JPN
http://www.chiba-ekiden.jp/index_e.html

December 6-7, 2003:
ITU Triathlon World Championships - Queenstown, NZ
http://www.triworlds2003.com/
Other Related Links
http://www.runnersweb.com/running/rw_ITUWorlds2003.html


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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



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Your Feedback and Comments:
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at: mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum or
Guest Book, available off our FrontPage. If you post to the mailing list
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changes.

Have a good week of training and/or racing.


Joint the Journey to Athens. Support the fundraising drive for Canadian
athletes:
http://www.runnersweb.com/running/news/rw_news_20030623_OttawaToAthens.html

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

Runner's Web Digest - November 14, 2003

The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
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If you still cannot reach the site, please email me at
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New This Week:
Our latest column from Carmichael Training Systems is
available: CTS MultiSport -Maintaining Training Adaptations During the
Off-Season

Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Article Index:

1. Indoor Training Sanity
2. Exercise Gets Blood to Your Brain, Study Shows
3. Recovery nutrients necessary right after workout
4. Light On Your Feet
Forget diet shakes and hamster-size portions. The secret to losing weight is
better training - here's how
5. Can you diet your way to longer life?
6. Optimal Marathon Training Sessions
7. Mediterranean Diet Is Good for Your Heart-Study
8. At the gym, with stress on our heels
9. Concerns rise as more men use hormone therapy
10. Exercise addiction in women?
11. Tips for safely running at night
12. When your body tells you that you aren't getting younger
13. Satellite-assisted system helps runner track pace, mileage
14. Exercise addicts risk meltdown
15. Overtraining and Injury Prevention
16. From Runner's World
17. Study Identifies Best Exercise For Total Abdominal Muscle Stimulation
18. Perks would push people off the couch
19. Why brush with death didn't stop me - Fiennes:
In an exclusive interview, Sir Ranulph Fiennes tells David Smith how he was
determined to complete his run around the world.
20. Hidden Stress Underlies Heart Attacks, Study Shows
21. Strength Training for Runners
22. Exercise May Reverse Heart Disease in Fat Kids
23. Eating at night myth 'exploded'
Eating late at night does not make you fat, according to a study.
24. How long can we live? Ever longer.
25. Is it possible to be too fit?


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 poll is: "Which sport has the greatest drug problem?"

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:  "The difference between the men's and women's world
'records' for the marathon is currently 10 minutes and thirty seconds
(2:04:55 - 2:15:25). What do you think this difference will become over the
next ten years?"

The results at publication time were:
1.   Stay at 10:30  18 16%
2.   < 10 minutes  14 13%
3.   < 9 minutes  12 11%
4.   < 8 minutes  14 13%
5.   < 7 minutes  33 29%
6.   < 6 minutes  3 3%
7.   < 5 minutes  10 9%
8.   < 4 minutes  3 3%
9.   < 3 minutes  1 1%
10.   < 2 minutes  4 4%

Total Votes: 112

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
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Book of the Week: The Complete Book of Triathlons
By Sally Edwards, Rebecca Brocard Yao, Kaari Busick, Hermann-Doig Edwards
Train Hard, Enjoy Yourself, and Excel!
Congratulations! You've reached the starting line for achieving the physical
and psychological triumph of your life-training for a triathlon. Whether
you're training for your very first triathlon or simply looking to improve
your performance, this book has it all.
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/0761535276/runnersweb/104-3981810-4882304


If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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.

The FiveStar Site of the Week: Rock 'n' Roll Arizona Marathon & 1/2 Marathon
in Phoenix, Scottsdale & Tempe, AZ USA.
On January 11, 2004, the inaugural P.F. Chang's Rock 'n' Roll Arizona will
rock AZ! With a fast, flat course, over 50 live bands, 40 cheer squads and
COOL weather, this race is on the blocks to be the largest inaugural running
event ever!
Check out the site at:
http://www.rnraz.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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

1. Indoor Training Sanity
"Athletes should measure their training success not by how many hours they
log, nor by how wide a sweat pool they can produce in dark and dank
basements, but instead by how fast they ride when they eventually take to
the roads come spring."
Another cold and dark winter looms just around the corner.  Athletes from
the northern latitudes are busy preparing their video stockpiles in an
effort to combat the impending mind and butt-numbing indoor cycling sessions
they feel they have no choice but to endure if they are to be competitive in
the season to come.
Many of these same athletes will follow the rote script of building base
with low intensity training where the only training variable is
ever-increasing volume.  Thus, as the winter gets longer and darker, and the
bounds of these athletes' sanity is pushed to the limit, rote base formulas
insist that they have no choice but to keep doing more.and more still, for
this is the only way to build base.
Might there be another way to build proverbial base in the dark of winter?
Yes!  For more than a dozen years both myself and a growing cadre of coached
adults who eat Frosted Flakes, train more purposefully, and feel GREAT!


2. Exercise Gets Blood to Your Brain, Study Shows :
Exercise fanatics may be right -- getting out and moving increases blood
flow in the brain, U.S. researchers said on Saturday.
Tests on monkeys show that exercise helps foster blood vessel development in
the brain, making the animals more alert than non-exercisers.
"What we found was a higher brain capillary volume in those monkeys who
exercised than in those monkeys who did not," Judy Cameron of the divisions
of Reproductive Sciences and Neuroscience at Oregon Health & Science
University said in a statement.
"Specifically, changes were most noted in older animals that were less fit
at the start of the study," she added in a statement.
"The next step of this research is to determine whether other areas of the
brain undergo physical changes. For instance, how are brain cells affected
and does that impact cognitive performance."
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3781998



3. Recovery nutrients necessary right after workout:
According to an article about performance nutrition, by Dave Scott, M.S.,
(six-time winner of the Hawaii Ironman Triathlon), the two-hour period
immediately after a workout or a race is the most important two-hour period
in an athlete's day. What happens within an athlete's body, and within the
muscles in particular, during this time determines whether the athlete
becomes more fit in response to the workout or merely returns to the
pre-workout status. Nutrition is the primary determinant of the outcome of
this critical short-term muscle recovery period.
The two most important components of muscle recovery are replacing the
glycogen fuel burned during the workout, and rebuilding the muscle proteins
destroyed during the workout. It is not possible to consume enough
carbohydrates during moderate- to high-intensity exercise to replace the
glycogen that is burned, nor to completely prevent the breakdown of muscle
protein. During prolonged exercise, when carbohydrate fuel (glycogen) runs
low, as much as 20 percent of an athlete's energy needs are supplied by
protein. These proteins are "stolen" from muscle tissue which decreases
performance and can lead to post-exercise muscle soreness.
More...from the Mansfield News Journal at:
http://www.mansfieldnewsjournal.com/news/stories/20031110/localnews/615374.html



4. Light On Your Feet:
Forget diet shakes and hamster-size portions. The secret to losing weight is
better training - here's how.
By Martha Schindler
As a runner, you're already in on the best-kept secret of weight-control.
"Running is one of the most efficient ways to burn calories," says sports
medicine specialist Dr Cathy Feiseler. Depending on your gender, body size
and running pace, you can incinerate between 500kcal and 1300kcal per hour
of running - a number that blows most other forms of exercise out of the
water.
But being a runner doesn't automatically ensure you a greyhound-like
physique. Plenty of us are carrying extra pounds. One way to lose weight is
to add a few more miles to your weekly training, but there are plenty of
other strategies, and none of them involve dieting. This four-week plan
simply focuses on the work-outs, with a few sensible lifestyle and eating
tips thrown in for good measure.
More...from Runner's World UK at:
http://www.runnersworld.co.uk/news/article.asp?UAN=856&SP=&v=4




5. Can you diet your way to longer life?
Joanne Vizziello is searching for the fountain of youth, but not with
facelifts or Botox. She's turning to her diet to help her live longer.
"I wanted to be a healthy, productive senior, and when I turned 40, I looked
around and realized I was not on that path," she says.
An incident when an older woman passed her and her friend on a hiking trail
was the last straw.
"We're on the side of the trail, huffing and puffing, and she passed us with
her backpack going up the trail," Vizziello recalls. "I had to ask her, "How
old are you?' She was 70 years old and I said, 'I want to be that person. I
want to be hiking up a trail when I'm 70 years old.'"
That's when Vizziello turned to a diet, inspired by past studies that looked
at restricting calories to live longer.
More...from CNN at:
http://www.cnn.com/2003/HEALTH/11/07/calories.aging/index.html



6. Optimal Marathon Training Sessions:
Of the many possible combinations of speed and distance that you can do in
training, a few provide the optimal stimuli for physiological improvements
for the marathon. The most effective types of marathon training are
described below. These workouts form the key sessions in Pete's training
programs.
I. Tempo Runs:
The most effective way to improve your lactate threshold is to run at your
current lactate threshold pace, or a few seconds per mile faster. This can
be done either as one continuous run (tempo run) or as a long interval
session at your lactate threshold pace (called cruise intervals or LT
intervals).
These workouts make you run hard enough that lactate is just starting to
accumulate in your blood. When you train at a lower intensity, a weaker
stimulus is provided to improve your lactate threshold pace. When you train
faster than current lactate threshold pace, you'll accumulate lactate
rapidly, so you won't be training your muscles to work hard without
accumulating lactate. During these workouts, the more time that you spend at
your lactate threshold pace, the greater the stimulus for improvement.
More...from Pete Pfitzinger at:
http://www.pfitzinger.com/marathontraining.shtml



7. Mediterranean Diet Is Good for Your Heart-Study
  A "Mediterranean diet" rich in olive oil and lean on meat reduced signs of
inflammation that raise the risk of heart disease, researchers reported
Sunday.
The finding was among the newest evidence, presented at an annual meeting of
the American Heart Association, that diets low in fat and rich in fruits and
vegetables may prevent heart disease - the leading killer of Americans.
A Mediterranean diet emphasizes fruits, vegetables, fish and olive oil, and
very little meat, and has been linked to lower heart disease rates.
In the new study, researchers tracked the eating habits of about 3,000 men
and women in Greece, aged 18 to 89, who did not have cardiovascular disease.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3784288




8. At the gym, with stress on our heels:
We all know exercise is supposed to reduce stress. So why does it often seem
not to?
Consider this scenario: After a grueling day at the office, you battle
bumper-to-bumper traffic to get to the gym, hunt for a parking space, then
dash inside only to find your favorite elliptical trainer spoken for. It's
enough to crush those endorphins before they get a chance to fly.
This situation plays out every day across Southern California, as
health-conscious men and women face heightened anxiety just to get in a
workout. Even the design of some gyms can produce stress. What club is
without blaring pop music and a bank of television screens filled with
images of war and violence?
Even yoga class, a favorite oasis amid the stress, doesn't always do the
trick. "Occasionally we'll see people in class who are flustered; they throw
their mat on the ground and make noise while we're in meditation," says Sue
Elkind, co-owner of City Yoga in Los Angeles. "They really aren't present. I
think they're still outside parking their car."
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-bodywork10nov10,1,6070979.story?col\
l=la-headlines-health




9. Concerns rise as more men use hormone therapy:
Testosterone replacement has become popular as a way to restore vigor, but
experts worry about long-term risks.
Many men, as they move into middle age, yearn for the same muscular
strength, sexual energy and sense of well-being they had in their youth.
That's why millions of American males are asking their doctors for
testosterone replacement therapy, or TRT, to treat a collection of symptoms
that some doctors and drug companies have dubbed andropause, or male
menopause.
The popularity of TRT is creating concern among scientists, who can't agree
on whether andropause is a real phenomenon or not. Some believe that the
complaints of older men, such as decreased libido, depression and fatigue,
are more likely explained by poor habits in diet, sleep and exercise.
Even as the debate continues, many family physicians and specialists are
prescribing the drug. U.S. sales of testosterone replacement drugs have
jumped more than fourfold in the last three years, to an estimated $425
million in 2003, according to Wells Fargo Securities. And industry experts
predict that the market will continue to climb, perhaps by more than a
third, in 2004.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-testosterone3nov03,1,6479296.story?\
coll=la-headlines-health



10. Exercise addiction in women?
Fifty six adult female exercisers were interviewed about their exercise
behaviour and attitudes with a view to formulating diagnostic criteria for
exercise dependence.
Two diagnostic criteria emerged; impaired functioning and withdrawal.
Impaired functioning manifested in four areas, psychological, social /
occupational, physical, and behavioural. Impairment in two of these was
required for a diagnosis.
Withdrawal was evident as either an adverse reaction to the interruption of
exercise, or unsuccessful attempts to control exercise behaviour. Either
were OK for a diagnosis to exist. In the study, 10 women met these criteria,
all 10 also showed signs of eating disorders. Those that also had an eating
disorder were classed as secondary dependant on exercise rather than primary
exercise dependence.
Study from Cambridge University, UK.
From...SportsInjuryClinic.net at:
www.sportsinjuryclinic.net
More information on any of the above is available at the British Journal of
Sports Medicine and the American Journal of Sports Medicine.


11. Tips for safely running at night:
Running before sunrise and after dusk is discouraged by national running
advocacy organizations, but since daytime training isn't always an option as
the shorter days of year approach, runners need to take extra precautions.
Fred Kaiser and Pam Cantelmi, two veteran long-distance runners in
Sacramento, Calif., know winter's running hazards all too well.
While training after work on a rainy December night several years ago, the
duo was struck at a suburban intersection by a pick-up truck.
Details of the accident were bizarre, with the vehicle driver and the two
runners unsure of exactly what happened.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10284&sidebar=13&category=running



12. When your body tells you that you aren't getting younger:
This morning, as I was getting ready for work, I discovered a hair growing
in the middle of my right ear lobe.
It wasn't particularly long or thick or otherwise shocking in appearance,
but there it was, sticking right out of my ear like the "stop here" arm at a
parking garage.
Shocking. I tweezed it.
I realize this is more than a reader would ever, ever, ever want to know
about some jerk in the newspaper. It's certainly not the sort of image you
want banging around your brain as you try to enjoy your morning coffee. So I
apologize for my poor manners.
But I'm fascinated by the stupid thing.
A hair! A thin black cilial protrusion flapping in the wind that rushes
through my head. I was horrified. I was thrilled.
As a gender, we men are not much to look at.
To be sure, there are a few genetically gifted males out there who don't do
violence to the eyes, but it's my obviously biased opinion that the average
woman has a lot more going for herself aesthetically than the average male.
This is a good thing.
It's no news flash that men aren't subjected to the same sort of
out-of-proportion expectations as women. We aren't judged on our beauty -
not by women and not by each other. We aren't pressured to relentless combat
the natural, inevitable aging of our bodies.
More...from the Honolulu Advertiser at:
http://the.honoluluadvertiser.com/article/2003/Oct/13/il/il09a.html



13. Satellite-assisted system helps runner track pace, mileage:
Runner finds digital 'buddy' less useful during race.
Along with packets of barely edible energy gels, I carried a training buddy
while running this year's New York City Marathon: a satellite-assisted
system for tracking my pace and mileage.
Over the past six months, I've logged nearly 600 miles in four states,
Washington, D.C., France and the Netherlands, training with a Global
Positioning System transceiver strapped around my arm and a companion
digital watch around my wrist.
The Bodylink System, from Timex Corp., comes with a 5.3-ounce transceiver
made by Garmin Ltd. The GPS unit tracks and calculates where I've been and
sends an FM signal to the Timex watch, which displays how far I've gone and
how fast -- or slow, as may be the case.
It doesn't give street directions, but it's nonetheless useful for helping
me track training miles along new routes.
More...from the South Bend Tribune at:
http://www.southbendtribune.com/stories/2003/11/10/business.20031110-sbt-MICH-B8\
-Satellite_assisted_s.sto
[Long URL]




14. Exercise addicts risk meltdown:
Instructors step up watch for those with unhealthy obsession.
SUNSHINE Coast health centres are being forced to ban some clients and refer
them to counsellors as cases of ''exercise addiction'' reach alarming
proportions.
As the warmer weather brings out legions of runners, cyclists and gym
junkies, an increasing number are pushing the barriers of physical and
mental health.
Those training to the limit, risk a meltdown that could harm jobs and
relationships.
There are no guidelines for the diagnosis of exercise addiction in
Australia, but mental health experts describe such dependency as ''fairly
common''.
If you're putting your gym routine ahead of your work and friends and if you
experience ''withdrawal'' after missing a day of pavement pounding, you may
be addicted to exercise.
Experts say there is strong evidence that exercising released an ''internal
narcotic''.
More...from the Sunshine Coast Daily at:
http://www.sunshinecoastdaily.com.au/data/full_stories/november03/11/7.html



15. Overtraining and Injury Prevention:
Training for improved performance, trying to gain that edge from competition
to competition, from year to year.
We all engage in our training religiously knowing that our goal is to
enhance performance and peak at the right moment. But how do we draw the
line between heavy training for peak performance and overtraining? Without
some thought and planning, it can be difficult. But listening to your body
and recognizing fatigue and overworked muscles can clue you in to cut back.
Let's back up a minute and define some of the hub words. We have three
different areas to consider: heavy training, overreaching, and overtraining.
Heavy training is what we do to achieve peak performance. Your body needs to
be stressed just beyond its normal capacities in order to adapt to that
workload, enabling you to become stronger, faster, better. The best way to
do this, we know, is to gradually increase our mileage and intensity with
adequate rest so that our muscles can recoup and respond the way we need
them too.
More...from Triathlon New Zealand at:
http://www.triathlon.co.nz/triconz/Triathlon/articles/articles.asp?id=129



16. From Runner's World:
"Most sport injuries result from not allowing the body enough rest and
recovery time. I have made it a point to keep the importance of rest
foremost in my mind. Because of this, I've managed to stay relatively free
of major injury throughout most of my triathlon career. It has only been
during those times when rest wasn't foremost in my mind that I have paid
dearly for it with injury."
-Paul Newby-Fraser, 8-time Hawaii Ironman Champion

Friends of Gumby: Any exercises that help improve your flexibility,
strength, and coordination will also help prevent muscle cramps. Simple
activities such as leaping, hopping, and skipping are all effective ways to
strengthen your lower-body muscles and keep them loose at the same time.

Both hard and soft pretzels are high in carbohydrate and low in fat. Even
salted pretzels are fine for those who don't have high blood pressure, as
the sodium helps you retain the fluid you drink before and after exercise.

Marathon Eve: "Head to the race expo early to pick up your number. Next,
plant yourself on a sofa, drink fluids, and eat low-fat, high-carbohydrate
foods until bedtime. Stay off your feet, and focus on staying calm and
relaxed. Read a book, watch a movie, and hit the hay early."
-Heidi Felegy, RW marketplace/race advertising rep



17. Study Identifies Best Exercise For Total Abdominal Muscle Stimulation:
The National Strength and Conditioning Association (NSCA) recently published
a study in its scientific journal, The Journal of Strength and Conditioning
Research (Vol.17, No. 3, August 2003, page 475-483) that finds abdominal
crunches performed on a stability ball, elicits significantly higher muscle
activity (more muscle fibers stimulated) in both the upper and lower
portions of the abdomen than do other abdominal exercises studied.
It seems everyone is after a firmer midsection, NSCA said. Just pick up the
nearest fitness magazine and ab training is usually one of the major
headlines. But what exercise works best to condition the entire rectus
abdominis (main abdominal muscle)?
Although the rectus abdominis is just one muscle, there is a current debate
over whether different abdominal exercises affect the upper and lower
portion of the muscle differently. Researchers at Dalhousie University in
Halifax, Nova Scotia recently examined this query by
conducting a study of eight subjects performing six different abdominal
exercises.
More...from SportsTrends.com at:
http://www.sportstrend.com/sportinggoodsbusiness/headlines/article_display.jsp?v\
nu_content_id=2024242



18. Perks would push people off the couch:
There's a saying in my running group: Smile-age with mileage.
I know. It's not enough, but it does reflect a new/old preoccupation with
effort and reward, even though I prefer my reward to be of the
discounts-on-clothing variety.
I was thinking about this recently as I watched a news story about a trend
in the U.S. for health-insurance companies to offer bonus points and rewards
for subscribers to stay healthy.
Midwesterners Todd and Tracy Gianvito told a CBS reporter that every time
they run, Roller-blade or visit the gym, they get airline mileage and other
bonus points, enough so that they took a trip this year to Florida and are
planning another to Europe.
More...from Canada.com at:
http://www.canada.com/montreal/montrealgazette/story.asp?id=5FD0DB96-C2FA-4330-A\
AFA-7B8CE215501C
[Long URL]



19. Why brush with death didn't stop me - Fiennes:
In an exclusive interview, Sir Ranulph Fiennes tells David Smith how he was
determined to complete his run around the world.
Four months ago, his body was pounded by electric shocks as doctors strove
to restart his heart. There were fears that he would be brain-damaged and
become a wheelchair user. Instead, Sir Ranulph Fiennes is celebrating his
latest, most extraordinary journey from heart attack victim to seven-time
marathon man.
Last Sunday, the indefatigable 59-year-old and his fellow adventurer Mike
Stroud crossed the finishing line in New York to complete their seventh
marathon in as many days, having run the full 26 miles in Chilean Patagonia,
the Falkland Islands, Sydney, Singapore, London and Cairo to raise hundreds
of thousands of pounds for charity.
The feat has stunned doctors because it was only in June that Fiennes,
sitting on an easy Jet flight to Edinburgh with his wife, Ginny, suffered a
massive heart attack while the plane was still on the tarmac at Bristol
airport.
Speaking exclusively to The Observer, Fiennes described the dramatic health
scare and how he was forced to battle through extreme discomfort to complete
his remarkable marathon challenge.
More...from the Guardian at:
http://sport.guardian.co.uk/news/story/0,10488,1081265,00.html



20. Hidden Stress Underlies Heart Attacks, Study Shows:
By Maggie Fox, Health and Science Correspondent
ORLANDO, Fla. (Reuters) - Stress you didn't even know you had could kill
you, U.S. researchers reported on Tuesday.
They found people whose blood pressure rose during "mental stress" were six
times more likely to have a heart attack or other severe heart event within
six years than people who handled the stress more calmly.
And it was not stress that people knew they were feeling -- pulse was not
affected and their volunteers usually had no idea their blood pressure was
spiking, the researchers told a meeting of the American Heart Association in
Orlando.
"How do you learn to manage something when you don't know you have it?"
asked Diane Becker of Johns Hopkins University in Baltimore, who led the
study.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3799335



21. Strength Training for Runners:
Strength-training can improve power, reduce risk of injury and increase your
speed. Check out this program designed especially for runners.
We've put together the 10 best strengthening exercises in a program that
will specifically enhance your running performance. They can be done in a
gym or at home. For two of these exercises, you'll need a piece of resistive
tubing, available from pharmacies with extensive home-therapy sections or
from companies that sell sports-medicine products. (Saunders Sports is one
such company; call 800-770-8920 for a catalog or to order resistive tubing.)
You should be able to complete all 10 exercises in 20 to 25 minutes or less.
For maximum benefit, do them before you run. These exercises will not tire
you so much that you can't run well afterward. In fact, they may "wake up"
your muscular and nervous systems and lead to higher-quality training.
If you practice these 10 exercises faithfully, within a few weeks you'll
notice improved coordination during running and more explosive push-offs
whenever your feet strike the ground. As your muscles become more powerful,
risk of injury should decrease, and your running speed will improve
significantly. Best of all, you'll have some PRs to show for your efforts.
More...from New Balance at:
http://www.newbalance.com/productbrowser/performance/traininginfo.html?sport=Run\
ning&gender=&product_type=&feature=&page=strengthtrainingforrunners
[Multi-line URL]



22. Exercise May Reverse Heart Disease in Fat Kids:
By Maggie Fox, Health and Science Correspondent
ORLANDO, Fla. (Reuters) - A little bit of exercise can reverse the deadly
changes that underlie heart disease in obese children, researchers reported
on Tuesday.
Many studies have shown that children across the industrialized world are
getting fatter -- and that even toddlers are showing early signs of heart
disease such as high cholesterol and the beginnings of clogged arteries.
But several researchers told a meeting of the American Heart Association in
Orlando that parents can safely do something about it.
In Britain and the United States, around 15 percent of children and
adolescents are overweight or obese.
Daniel Green of the University of Western Australia tested 35 obese children
aged 6 to 16.
In his study group the younger children weighed an average of 140 pounds (63
kg), versus 64 pounds (29 kg) for the average lean child in the same age
group.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3800127



23. Eating at night myth 'exploded':
Eating late at night does not make you fat, according to a study.
Scientists at Oregon Health & Science University in the United States
carried out tests on 47 female monkeys.
They found no link between when the animals ate and whether or not they put
on weight.
Speaking at a Society for Neuroscience meeting in New Orleans, the
scientists said claims that eating late lead to weight gain may be "an urban
myth".
Dr Judy Cameron and colleagues came across the finding almost by accident.
Their study was originally designed to find out more about the relationship
between female hormones and weight gain.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/3263249.stm



24. How long can we live? Ever longer:
There is no fixed life span," says James Vaupel, no wall of death dictated
by basic biology that we are edging toward. People are living longer and
longer, he said, and he sees no reason to think the trend will slow or stop
in the foreseeable future.
He should know. Vaupel is the director of the laboratory of survival and
longevity at the Max Planck Institute for Demographic Research in Rostock,
Germany. He cites some statistics: "From 1840 until today, the life
expectancy in the countries that are doing the best has increased two and a
half years per decade. It's linear, absolutely linear, with no evidence of
any decline or tapering off. Why can't it continue to go up?"
If there were a fixed limit to human life spans and we were approaching it,
he says, then the countries whose populations live the longest should be
having more and more trouble making progress.
"Not true at all," he says. "For the past 20 years, Japan has been the
leader, and every year the Japanese life expectancy goes up by a quarter of
a year. There is no evidence that it is slowing." Japanese women, he adds,
now have a life expectancy of 85.23 years.
More...from the International Herald Tribune at:
http://www.iht.com/articles/117424.html



25. Is it possible to be too fit?
When explorer Sir Ranulph Fiennes has a heart attack, David Adam wonders if
it's time to question the benefits of strenuous exercise, and keen runner
David Munk asks: have I really been punishing myself for nothing?
It is not unusual for a 59-year-old man to have a heart attack. But when
that man is the legendary explorer Sir Ranulph Fiennes, it comes as rather a
surprise. Fiennes, who was rushed for surgery after suffering a heart attack
on Saturday morning, follows a strict pattern of diet and exercise. He wrote
a book on the subject of his healthy lifestyle, called Fit for Life. So if
someone as dedicated to his health as Fiennes can still succumb to coronary
heart disease, what hope do the rest of us have?
Fitness and a healthy lifestyle are actually only part of the story.
Genetics and family history also play a crucial role in determining who will
develop heart disease, and scientists are still at a loss to explain exactly
why some people suffer heart attacks and others don't. There is even a
chance that Fiennes' love for exploration and endurance events could have
contributed to his condition. Experts studying runners and cyclists who
regularly push their bodies beyond normal limits have identified biochemical
clues that such activities may be damaging their hearts.
"You're not going to get a clear-cut answer to this," says Alison Shaw, a
cardiac nurse with the British Heart Foundation. "We know about people who
do everything right and live a healthy lifestyle and then they have a
massive heart attack. It could be purely genetic, but then there are people
whose mum and dad have both had heart attacks and they can be absolutely
fine. There's no hard and fast rule."
More...from the Guardian at:
http://www.guardian.co.uk/Archive/Article/0,4273,4687587,00.html



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

November 15, 2003:
Sun Trust Marathon - Richmond, VA
http://richmondmarathon.fe-works.com/
Race Day Coverage
http://richmondmarathon.fe-works.com/


November 16, 2003:
Big Sur Half-Marathon - Monterey, CA
http://www.bigsurhalfmarathon.org/

Forster Half Ironman Triathlon - Forster-Tuncurry, New South Wales, AUS
http://www.forsterhalfironman.com/

Monaco Marathon - Monte Carlo, Monaco
http://www.monaco-marathon.com/

San Juan Women's Only International Triathlon - Puerto Rico
http://www.triathlon.org/international/int-2003/san-juan-2003/index.htm

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


December 6-7, 2003:
ITU Triathlon World Championships - Queenstown, NZ
http://www.triworlds2003.com/
Other Links
http://www.runnersweb.com/running/rw_ITUWorlds2003.html


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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they
subscribe at:
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Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list
at: mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum or
Guest Book, available off our FrontPage. If you post to the mailing list
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changes.

Have a good week of training and/or racing.


Joint the Journey to Athens. Support the fundraising drive for Canadian
athletes:
http://www.runnersweb.com/running/news/rw_news_20030623_OttawaToAthens.html

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

Runner's Web Digest - November 7, 2003

The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
features, polls, trivia, bulletin boards and more.

For new subscribers:
If you have any questions regarding the options available for receiving
this digest, please do NOT email the list, rather email me directly at
mailto:Webmaster@...

This newsletter has been composed using Outlook set to text format. The
Runner's Web Digest is a weekly digest of information on running,
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You can receive the digest in three ways:
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Most references in the digest which do not have a specific URL listed
here are available from the Runner's Web FrontPage at:
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Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
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If you are unable to reach a URL listed here, ensure that you are using
the entire URL (see above).
If you still cannot reach the site, please email me at
mailto:runnersweb@... and I will try to track it down.

Note: Some sites require free registration.


New This Week:
We have a winner in our November Pegasus Quiz.  Dave Cuplin of Spokane, WA
correctly identified the two runners in the photo as Frank Shorter and Kenny
Moore.

Our latest column from Carmichael Training Systems is
available: CTS MultiSport - Triathlon: : Using Imagery to Make the Most of
Indoor Training
By Kate Gracheck.
Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Article Index:
1. Pushing Too Hard Can Cut Training Short
2. Top athletes risk developing asthma
Swiss experts have found that top athletes have a high chance of developing
asthma.
3. High school has runners wired to max
A lab in Langhorne helps youngsters hit their stride
4. Virus-Related Muscle Damage Tied to Chronic Fatigue
5. Look what we've done to the marathon
6. Lack of vitamin D made worse in winter
7. Triathlon and Multisport Injuries
8. Stretching Warms You Up for Cold Weather Sports
9. End of the road for Cliff
Ultra-marathon legend Cliff Young died at home in Queensland yesterday at
the age of 81.
10. Behind scenes, staging the race a marathon, too Thousands smooth the way
11. Fatigue 'could signal heart attack'
Excessive tiredness or trouble sleeping could indicate an impending heart
attack in women, researchers say
12. Exercising twice in one day isn't just for fanatics anymore
13. This doctor is an Ironman
14. Fluid Fuel for Athletes
15. Out for Blood
Can Leeches End Your Knee Pain?
16. Cyclists take on radio empire, accusing DJs of encouraging violence
against riders
17. Fiennes Seeks New Challenge After Marathon
18. Genetic-based Diet Plans May Be Risky-Canada Study
19. Knee pain
Knee pain can be caused by inflammation of the knee tendon in the region
just below the knee cap (patella). This is called patella tendonitis.
20. From Running Times
21. Jim Spivy - 3:50 Miler
22. The tactical art of triathlon
If you look closely, you can find the secrets to age-group glory in unlikely
places
23. From Runner's World
24. Age, exercise may boost memory
One study found physical differences between the brains of those who work
out and those who don't.
25. Latest Research Review - From SportsInjuryClinic.net


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 poll is: "The difference between the men's and women's world
'records' for the marathon is currently 10 minutes and thirty seconds
(2:04:55 - 2:15:25). What do you think this difference will become over the
next ten years?"

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 City do you think should win the 2012 Olympic
Games?"

The results at publication time were:
1.   Havana  8 6%
2.   Istanbul  3 2%
3.   Leipzig  4 3%
4.   London  45 36%
5.   Madrid  6 5%
6.   Moscow  1 1%
7.   New York  23 18%
8.   Paris  9 7%
9.   Rio  16 13%
10.   No opinion, don't care  11 9%
Total Votes: 126

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
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Book of the Week: Marathon Training-2nd Edition by Joe Henderson.
Once you commit to running a marathon, you need to start preparing for
it-mentally and physically. Marathon Training presents three separate
100-day training programs to maximize your efforts:
If you can comfortably run six miles and have finished an organized race in
the past, the Cruiser program enhances your chances of finishing your first
marathon.
After you've cruised your first marathon, you'll want to set your personal
record (PR) by using the Pacer program. You'll run the entire distance of
the race at your own pace and set goals for future finishes.
Whether you want to beat your own PR or someone else's, the rigorous
training schedule in the Racer program will help you achieve that goal.
About the Author
Joe Henderson has been writing about running for more than 40 years. He's
the West Coast editor for Runner's World magazine and the author of more
than 20 books on running, including several by Human Kinetics: Better Runs,
Running 101, and Fitness Running. He is a columnist with Runner's World,
publishes the newsletter Running Commentary, and teaches running courses at
the University of Oregon.
The Road Runners Club of America has twice named Henderson Journalist of the
Year. He is also a member of the club's Hall of Fame.
Buy the book (available in December 2003) at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736051\
910


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

The FiveStar Site of the Week: "The Official Alicia Warlick website".
Alicia is currently an economics concentrator at Harvard University, on
leave from the university to train for the 2004 Olympics.
As a child, Alicia trained in classical ballet for nine years, before
eventually choosing sports over dance. At the age of thirteen she met her
present coach, Tom Tellez, at a University of Houston track camp.
Subsequently, she became a nationally ranked high school hurdler and the
Texas state 5A hurdles champion.
Alicia began her studies at Harvard in 1995. She took courses at Stanford
University in 1998 to be nearer to the strongest collegiate competitors.
After only two full years of competition, Alicia placed sixth at the 2000
Olympic trials. Alicia returned to Harvard, but she and her coach quickly
decided she had the potential to excel. She is now training for the 2004
Olympics.
Check out her site at:
http://www.aliciawarlick.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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

1. Pushing Too Hard Can Cut Training Short:
Not long after Lance Armstrong triumphed over cancer, he noticed a recurring
pain in his left shoulder while he was training.
The five-time Tour de France cycling champion and his coach, Chris
Carmichael, looked in vain for a reason and even began to wonder if the
cancer had come back.
"At first we thought the cancer had returned. Then we looked at his position
on the bike," Carmichael said.
The culprit was, in fact, much simpler and more benign. It was also staring
them right in the face, or at about torso level. Armstrong had recently
acquired a new bike that had a handlebar width of 40 centimeters. The
handlebars of his previous bike measured 42 centimeters across. Armstrong
switched the handlebars and, almost immediately, felt the pain start to
recede.
Armstrong was suffering from an overuse injury, caused from repetitive
trauma to the tissue. According to the American Orthopaedic Society for
Sports Medicine, some common overuse injuries are to the rotator cuff (the
shoulder), tennis elbow, jumper's knee (common in basketball and volleyball)
and Achilles tendonitis (seen frequently in runners).
More...from Yahoo at:
http://story.news.yahoo.com/news?tmpl=story&cid=97&e=2&u=/hsn/20031101/hl_hsn/pu\
shingtoohardcancuttrainingshort

2. Top athletes risk developing asthma:
Swiss experts have found that top athletes have a high chance of developing
asthma.
While the respiratory condition doesn't affect their performance, it can
become severe once they stop training.
One-fifth of the athletes who took part in the 2000 Olympic Games in Sydney
suffered from asthma, and the problem is growing.
Although previous studies had already established a link between top-level
athletes and asthma, the Swiss team set out to measure the scale of the
problem.
Researchers spent three years with Switzerland's triathlon team, assessing
the health of the athletes as they trained.
Of the 34 team members, 27 already showed signs of asthma at the start of
the study.
"We found that the seven athletes who didn't previously have asthma would
develop asthma within four and a half years," explained Dr Bruno Knöpfli,
who headed the study.
More...from NZZ Online at:
http://nzz.ch/2003/11/01/english/page-synd4320419.html



3. High school has runners wired to max:
A lab in Langhorne helps youngsters hit their stride.
Hundreds of runners log thousands of practice miles every day. But how fast?
How far? How many? How often?
Committed coaches struggle with these questions as surely as their runners
struggle up steep hills and against harsh winds.
Science is here to help end the guessing game. Leave it to Council Rock,
which created the blueprint for a successful cross-country program two
decades ago, to look to the lab for answers.
Council Rock North head coach Dave Marrington is collaborating with
orthopedic surgeon Christopher Aland, sports psychologist Stephen Van
Schoyck and physical therapist Stephen Black to test high school athletes in
ways that were only previously available to national and world-class
athletes.
More...from Philly.com at:
http://www.philly.com/mld/inquirer/sports/7127212.htm



4. Virus-Related Muscle Damage Tied to Chronic Fatigue:
NEW YORK (Reuters Health) - Chronic fatigue syndrome seems to occur
sometimes after a virus infection. Now, researchers have shown that some
patients with the syndrome have evidence of virus in their muscles, and this
in turn is linked to abnormal muscle function.
Dr. R. J. M. Lane and others at Imperial College in London, UK, looked for
RNA from enteroviruses in muscle biopsies taken from 48 patients with
chronic fatigue syndrome and from 29 people with normal muscles
Muscle biopsy samples from 10 of the 48 chronic fatigue patients were
positive for enterovirus RNA, Lane's team reports in the Journal of
Neurology, Neurosurgery, and Psychiatry. "All 29 human tissue
controls...were negative for enterovirus sequences."
The investigators say the RNA most closely that from coxsackie B virus.
In addition, the patients with chronic fatigue syndrome went through an
exercise test on the day of the biopsy, and the researchers measured the
patients' blood levels of lactic acid before and after the test.
More...from Reuters UK at:
http://www.reuters.co.uk/newsArticle.jhtml?type=healthNews&storyID=3735288&secti\
on=news



5. Obesity Rise Not Fattening Fitness Firms
NEW YORK (Reuters) - Americans are contending with ever-expanding
waistlines, but they aren't flocking to the companies focused on helping
them fight the problem.
Some of the biggest names in the fitness and weight-loss industries are
struggling to sign up members, and sales of home exercise equipment are
sliding despite the obesity epidemic.
Since 1980, the rate of obesity has doubled among U.S. adults and tripled
among adolescents, according to the U.S. Surgeon General. Nearly two-thirds
of the population is now overweight.
Yet surveys show relatively few Americans are inclined to take the steps to
slim down, and an uncertain economy may have made dieting and exercise even
less of a priority.
Such attitudes haven't helped the bottom line of companies like Weight
Watchers International Inc. WTW.N , which cut its 2003 earnings outlook in
August.
More...from Reuters UK at:
http://www.reuters.co.uk/newsArticle.jhtml?type=healthNews&storyID=3737096&secti\
on=news




5. Look what we've done to the marathon:
We have more gear than any other generation in history. Where marvellous
Africans still run like the wind, occasionally even barefoot, with barely
more than the shirts on their frail backs, we arrive at the starting line
preposterously burdened by gewgaws, heart-rate monitors, pace bands (what
pace can there be when you take, as I did, more than five hours?), high-tech
clothing and enough specialty foods and drugs (various gels, Power Bars,
long-lasting anti-inflammatories and painkillers, chocolate, raisins,
oranges, powdered electrolyte-replacement drinks) to choke a horse.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/ArticleNews/TPStory/LAC/20031101/BLATCH01\
/Columnists/Columnist?author=Christie+Blatchford
[Multi-line URL]




6. Lack of vitamin D made worse in winter:
Millions of people in the Northern Hemisphere may not get enough vitamin D,
a nutrient important for strong bones. It is a problem made worse in the
winter, when the sun's rays are not intense enough in most of the country to
help bodies make the sunshine vitamin.
Substituting food can be difficult because of a lack of vitamin D-rich
options.
Already doctors are urging that breast-fed babies get vitamin D supplements
to fend off a shocking return of rickets, a soft-bone disease, most often
seen in children, that was thought eliminated decades ago. With increasing
evidence that adults too may lack the nutrient, scientists are debating
whether it is time to pump up everybody's level of vitamin D.
More...from CNN at:
http://www.cnn.com/2003/HEALTH/diet.fitness/10/28/vitamin.D.ap/index.html




7. Triathlon and Multisport Injuries:
If I was given a dollar for each time I have pondered to myself why I seem
to always carry an injury, when other triathletes are able to keep training
and racing injury free, I would be able to afford all those expensive toys
on my Christmas list. Over time and after seeing a variety of clients (all
shapes, sizes, abilities and from many different sporting backgrounds) the
answers have begun to make themselves clear. Quite simply, the ones who are
constantly injured may be predisposed to certain types of injury. This is
most likely related to biomechanical alignment, training practices, gender,
age, underlying medical conditions and genetics.
From what I have heard around the transition area and at the post race
functions, triathletes and multisporters are becoming more and more aware of
the injuries they may experience, what they should do to avoid them and who
they should consult about them. This appears to be a vast improvement on
some years ago.
As a Podiatrist, I attempt to explain all reasons for the development of
lower limb injuries: internal factors such as genetics and physiology and
external factors such as training practices and environment. It must be
emphasised that in some cases a Podiatrist should be used as part of a
holistic approach, not necessarily as the sole practitioner. This means that
regular communication should occur between the Podiatrist, GP,
Physiotherapist, Masseuse, Coach, and other practitioners and of course you,
the athlete.
More...from EnduranceCoach.com at:
http://www.endurancecoach.com/Triathlon_and_Multisport_Injuries.htm




8. Stretching Warms You Up for Cold Weather Sports:
Whatever sport you play this fall, it's essential to stretch before you
start and after you finish.
Stretching improves and maintains your flexibility, and it helps prevent
muscle and joint injuries. Stretching before you play a sport or begin
exercising helps prepare your body. You also need to stretch after you
finish any physical activity.
However, don't restrict your stretching to game day. You also need to do
stretching routines two to three times a week to keep your joints, ligaments
and muscles loose, says the University of Missouri Student Health Center.
The center offers some advice on proper stretching. First, you need to warm
up before you even start stretching. To do that, you can run in place or
walk briskly for five minutes. That helps warm your muscles.
Your stretches should be gradual and gentle, and you should work all the
major muscle groups. Hold each stretch in a still position for 10 to 30
seconds, and stretch the muscle only to the point of resistance. If you
start to feel pain while stretching, it means you're pushing too hard.
Don't bounce while you stretch. That causes your muscle fibers to shorten,
instead of lengthen, and places undue stress on them.
Here are more stretching guidelines from the University of Washington:
Relax while you stretch. If you breathe deeply and take your time, your
stretches will be more enjoyable and beneficial. Pay attention to the
muscles you're trying to stretch.
When you stretch before playing sports or doing an activity such as running,
make sure you focus your stretches on the muscles you'll be using during
that activity.
To learn more about stretching and related exercise information, go to the
University of Michigan at:
http://www.med.umich.edu/1libr/primry/fit08.htm




9. End of the road for Cliff:
Ultra-marathon legend Cliff Young - who died at home in Queensland yesterday
aged 81 following a long illness - shuffled his way into Australia's heart
in 1983 with his shock win at the inaugural Sydney to Melbourne marathon.
The nation fell in love with the 61-year-old potato farmer who came out of
nowhere to defeat the nation's best long distance runners.
He became famous for his shuffle running style and for wearing gumboots and
long trousers while training more than 30km daily at his Victorian farming
property.
Friend and ultra-marathon historian Philip Essam said while many remembered
these eccentricities, people in the sport credited Cliff for revolutionising
it after he won the Sydney to Melbourne marathon.
Back then, Cliff's coach made the famous mistake of waking him three hours
early at 2am to start the first night of racing.
By the time they realised the mistake, Cliff was ahead of the field and
continued the winning tactic for the rest of the 875km race, Mr Essam said.
More...from CoolRunning at:
http://www.smh.com.au/articles/2003/11/03/1067708126175.html



10. Behind scenes, staging the race a marathon, too Thousands smooth the
way:
In mid-October, Scott Roveto, an 11-year veteran of the New York City
Marathon, jumps into his truck and drives the Manhattan portion of the
26.2-mile, five-borough racecourse, taking detailed notes of potholes and
other street defects.
But Roveto never uses this information to record a personal-best time on
race day. Instead, he stores the facts in his computer and dispatches
resurfacing crews and hot-patching experts to repair the problem spots.
Roveto, 41, is the director of Manhattan street maintenance for New York
City's Department of Transportation. His counterparts in the city's four
other boroughs scour the marathon route as closely as he does.
''We go over every inch of the streets as best we can,'' says Roveto, who
estimates at least 25 workdays, citywide, go into making the course smooth
and pothole-free from the Verrazano Narrows Bridge to Central Park for an
expected 33,000 runners.
Roveto is one member of a dedicated, behind-the-scenes army of volunteers
and paid staff that are part of the organizational flow chart for Sunday's
ING New York City Marathon.
Bus and taxi drivers. Ferryboat pilots. Police officers. Nurses.
Podiatrists. Baggage handlers. UPS truck drivers. Medal presenters. Water
pourers. Porta potty pumpers. And myriad important jobs.
Even Mayor Michael Bloomberg will get into the act, setting off the 45mm
howitzer cannon to signal the start of the 34th running of the marathon.
More...from USA Today at:
http://www.usatoday.com/usatonline/20031030/5635584s.htm



11. Fatigue 'could signal heart attack':
Excessive tiredness or trouble sleeping could indicate an impending heart
attack in women, researchers say.
A study in the journal Circulation looked at more than 500 women who had
suffered heart attacks.
About 70% had experienced unusually high levels of fatigue and 48% had
reported disturbed sleep for more than a month before their attack.
The researchers said they studied women because they have higher death rates
and higher rates of disease than men.
The study focused on women with an average age of 66 who had suffered a
heart attack in the previous four to six months.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/3237647.stm




12. Exercising twice in one day isn't just for fanatics anymore:
  Splitting workouts is gaining in popularity. Although there are benefits
for the time-crunched, experts warn about injuries from overuse.
Two-a-day workouts, once considered exclusive to professional sports teams
and hard-core competitive athletes, have become more popular among fitness
buffs with average skills and abilities.
"A lot of [two-a-day] people have a focus on wellness and their own personal
goals," says Andrea Shelby, co-owner of Federal Hill Fitness in Baltimore.
Fitness experts have mixed opinions on the strategy and its benefits,
however. Lynne Brick, a nationally recognized aerobics instructor and owner
of the Brick Bodies chain of health clubs, says she recommends two-a-day
workouts only for sedentary, out-of-shape beginners who can't make it
through one long program.
"A deconditioned person can start with two 10-minute workouts a day," says
Brick, "but after a few weeks, they should be able to get a [full] workout
in at one time."
Dr. Andrew Tucker, director of primary care sports medicine at the
University of Maryland Medical Center and head team physician for the
Baltimore Ravens, suggests that people who work out twice a day know their
limits.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-workouts3nov03,1,7915315.st\
ory?coll=la-health-fitness-news



13. This doctor is an Ironman:
Dr. Bradley Price is always stresses the importance of exercise to his
patients.
Price, 56, is a very busy man, who is always on the move.
The Austinite has delivered more than 5,000 babies over the last 26 years.
But he is also an exercise addict.
"You pretty much have to train for Ironman year-round. It's not something
you can just go out and do. So even in my off season kind of stuff, I
probably do more than the average person does," Price said.
Price has been in hundreds of triathlons, three marathons, and two Ironmans.
"It's sort of like climbing a mountain. It's hard, but it's very fulfilling.
It's very empowering," Price said.
More...from News 8 Austin at:
http://www.news8austin.com/content/headlines/?ArID=88372&SecID=2




14. Fluid Fuel for Athletes:
Proper hydration is extremely important during exercise. Just take a look at
the fancy hydration systems such as Camel Bak , Hydrapaks and more for
example, riding on the backs of cyclists, hikers, skiers and just about
every other athlete you can find. While I'll be the first to admit that the
manufacturers have crafted an amazing campaign to get these things in our
face and on our backs, there really is a sound reason to pay attention to
all the hype. Adequate fluid intake for athletes, even the recreational
kind, is essential to comfort, performance and even safety. The longer and
more intensely you exercise, the more important it is to drink plenty of
fluids. Inadequate water consumption can be physically harmful. Consider
that a loss of as little as 2% of one's body weight due to sweating, can
lead to a drop in blood volume. When this occurs, the heart works harder in
order to move blood through the bloodstream. Prehydration and rehydration
are vital to maintaining cardiovascular health, proper body temperature and
muscle function.
More...from About.com at:
http://sportsmedicine.about.com/library/weekly/aa011599.htm



15.  Out for Blood:
Can Leeches End Your Knee Pain?
  Could voracious bloodsucking creatures, looking for a new post-Halloween
role, find it in medicine? In a paper published today, a group of
researchers suggests that letting four to six leeches suck away for an hour
or so can dull the pain of osteoarthritis of the knee for weeks.
The work, done by a group of German doctors and published in the Annals of
Internal Medicine, compared 24 patients who received one round of leech
therapy -- just over an hour of sucking by four to six of the worms -- to 27
patients who received a single dose of a painkilling gel. A week after the
treatments, the bloodletting group reported feeling significantly better
than their undrained peers. Three months later, this difference was not
statistically significant, though patients in both groups reported feeling
better than before they started.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A59399-2003Nov3.html




16. Cyclists take on radio empire, accusing DJs of encouraging violence
against riders:
CLEVELAND (AP) -- Bicyclists are demanding that the nation's largest radio
group be punished because disc jockeys at three stations made on-air
comments they say encouraged drivers to throw bottles at bike riders or hit
them with open car doors.
They say the morning show hosts at Clear Channel Communications stations in
Cleveland, Houston and Raleigh, North Carolina, also suggested motorists
blast horns at cyclists, and speed past them and slam on their brakes in
front of them.
"DJs encouraging the masses to hurt people in any form is insipid, and
should not go unpunished," said Edwin D. Reeves, 30, a cyclist and ceramic
engineer in St. Louis.
Clear Channel, based in San Antonio, owns roughly 1,200 radio stations in
the United States.
The company won't release transcripts or tapes of the broadcasts, but the
three stations apologized on the air and Clear Channel donated $10,000 and
air time to promote bicycle safety.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10281&sidebar=17&category=activeusahome\
page



17. Fiennes Seeks New Challenge After Marathon:
LONDON (Reuters) - Tired but undaunted after running seven marathons in
seven days, arctic explorer and heart double-bypass patient Ranulph Fiennes
is already contemplating new challenges. "I definitely will not be running
in the near future," he told Reuters on the margins of a news conference as
he arrived back in England on Monday with running partner Mike Stroud.
Fiennes was coy about his specific plans, but Stroud -- who carried a heart
defibrillator with him on the runs in case Fiennes had another heart
attack -- was more forthcoming.
Stroud said Fiennes -- who dismissed as a "holiday" the notion of climbing
Mount Everest -- had "toyed with the idea of going on an archaeological
expedition." He gave no details. Fiennes called his surgery less than five
months ago a "minor setback" in the preparation for the marathon challenge
which the pair completed in New York on Sunday.
But Stroud, a practicing medic, was less dismissive of the heart attack. "He
was unbelievably lucky to survive," he told a news conference, "but he has
been replumbed successfully."
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=topNews&storyID=3745594



18. Genetic-based Diet Plans May Be Risky-Canada Study:
TORONTO (Reuters) - The old adage "You are what you eat" may soon become
"You are what you need to eat."
Thanks to studies that have mapped humans' genetic makeup -- which can
outline illnesses we are prone to -- we could, in theory at least, change
our diets to include foods that combat those ailments, a Canadian study
shows.
"In the future, we may choose a breakfast cereal based on our genes," said
Dr. Peter Singer, director of the Joint Center for Bioethics at the
University of Toronto.
"It is hypothetical, but possible, that if you have a particular gene you
eat honey nut cereal to reduce your chance of heart disease, or, if you have
another gene, you take the raisin bran to cut your chance of prostate
cancer."
But the benefits of dining your way to genetic health -- the science of
nutritional genomics -- or nutrigenomics -- also comes with a downside, the
study cautions.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=scienceNews&storyID=3746693



19. Knee pain:
Knee pain can be caused by inflammation of the knee tendon in the region
just below the knee cap (patella). This is called patella tendonitis.
Symptoms
Pain and/or aching with possible swelling in the area just below the knee
cap.
Pain to put pressure onto the area and when tightening the muscles of the
front of the thigh.
Pain as the foot hits the ground when running.
Possible pain when sitting for long periods with the knee bent.
Causes
The most common causes of pain in this area are:
training errors which result in an overload of stress
faults in foot/leg movement (biomechanics)
spinal problems causing muscle movement to be restricted
tight muscles or imbalance
weakness or poor development of certain muscles.
More...from TimeOutdoors at:
http://www.timeoutdoors.com/run/injuries/4RUNN0B00092301E.htm



20.
From Running Times:
As the weather gets colder, and we head out for long winter base-building
runs, we need to eat to support what we're asking our bodies to do, says
nutritionist Suzanne Girard Eberle, author of Endurance Sports Nutrition.
"Mom's advice to have a bowl of stick-to-your ribs oatmeal before you head
out into the snow makes a lot of sense, not because the temperature has
dropped (you can compensate by dressing appropriately), but because you're
less efficient moving over slippery surfaces. In other words, you expend
more energy (calories) performing most outdoor activities in a snowy climate
as compared to a temperate climate." Eberle offers these guidelines:
1) Rise and dine: fuel up before you set out.
2) Drink before you're thirsty: We tend to feel less thirsty in cold
weather.
3) Feed the furnace: shovel in the carbohydrates while on the move to keep
your tank full and your blood sugar constant. You'll be able to handle the
cold better.
4) Mind your iron stores: Researchers have found that iron-deficient women
were able to produce heat but had difficulty retaining it to maintain their
body temperature.

Avoiding Calf Cramps in the Marathon:
Have a marathon coming up and worrying about cramps in the later miles,
particularly in the calves? Dr. Cathy Fieseler offers the following advice:
First, with cramping in the calves I would definitely check my shoes. You
may be wearing a shoe that does not give enough protection.  The other and
probably the most likely thing to look at is pace.  If you often run to the
16 to 20 mile range fine and then die, you are probably setting out with the
wrong strategy.  The body functions much better running at an effort that
you can carry throughout or even pick up and run negative splits.  With many
of my athletes we set up a mile by mile strategy with the fastest pace they
can go for each stretch continually reinforced into their mind.  For
instance, if I have an athlete trying to break three hours, they would first
have done the preparation to tell us they were ready for that goal.  Then we
would set up a strategy something like this:
Miles --
1 to 3 (or possibly even 5 depending on what their body is telling them) =
no faster than seven minute pace.
3 (or 5) to 16-18 =  just under sevens depending on terrain, wind, whatever,
absolutely no faster than 6:50 no matter how good they feel.
Somewhere after 16 to 18 the athlete should have a good idea of what they
can do to the finish and they should settle into that pace.  If we
accurately judged the athlete's fitness level and the course and weather
conditions are in our favor they should be able to hold or even pick up the
pace.
REMEMBER you do not put money in the bank with a marathon, if you go out
even a  few seconds too fast it will come back to haunt you in the later
miles.
One other suggestion is to make sure you stay hydrated, starting before you
feel thirsty.




21. Jim Spivy - 3:50 Miler:
Oslo, Norway, July 6, 1991--Jim Spivey runs 3:49.83 to take 3rd in the mile
at the famed Bislett Games. The first sub-3:50 ever run by an American had
been produced by Steve Scott in July of '81; in the next decade there would
be 15 more. Who would have thought that Spivey's 3:49.83--the second
sub-3:50 of his career--would be the last one in a drought that has now
extended to 12 years?
A poster to our Message Board said, in response to a newspaper article about
Spivey, "A sub-3:50 miler should be a millionaire judging by the American
athletic payscale... Spivey has done something only three other Americans
have ever done and yet he can walk around almost unnoticed."
Spivey, now the cross country coach at Vanderbilt, picked up on the thread,
and also started another relative to his spectacular miling career. Here we
have taken his three postings and edited them into one cohesive piece that's
full of motivation;
More...from Track and Field News at:
http://www.trackandfieldnews.com/tfn/displayArticle.jsp?id=71



22. The tactical art of triathlon:
If you look closely, you can find the secrets to age-group glory in unlikely
places.
Some triathletes prefer to sit in and kick late. Others are unabashed
frontrunners who want no company from their age-group rivals. A few simply
hope that they can hang on to the pace long enough to stay in the race. The
perfect race can sometimes be an elusive cocktail of fitness and strategy.
Blend the ingredients correctly and your performance can be truly memorable,
but if you get one of those elements wrong, the bitter taste of a race gone
sour can linger.
Never is the recipe for a successful finish the same for each race. As
triathletes, we have to formulate our race plans to take into account our
rivals, the weather, the course and the distances. We all know athletes who
had the fitness to do well but made poor tactical decisions in key areas
such as tapering or pacing and underachieved.
More...from Inside Triathlon at:
http://www.insidetri.com/news/fea/1842.0.html



23. From Runner's World:
Race Right: "Race by the season and run races often at certain times of
year, and rebuild endurance and enthusiasm in the off-season. Race shorter
than your main distance to build speed at half that distance; a half-mile
for a miler, 5-K for a 10-K runner, and a half-marathon for a
marathoner." -Joe Henderson

Strength training, done properly, can improve your running and help prevent
injuries. A good way to build strength without bulk is to lift lighter
weights with more repetitions. Select a weight you can lift for 8 to 12
repetitions before tiring. Lift slowly to a count of four, and lower to a
count of six. Exhale as you lift, and inhale as you lower. Do the exercises
2 days a week after you run, and allow at least 2 days of rest before
lifting again.
Leg extension: Sit in the leg-extension machine, and raise the weight until
your legs are extended straight, being careful not to lock your knees.
Leg curl: Lie on the leg-curl machine (stomach down) with the bar of the
machine just above your heel. Push against the bar, curling your heels
toward your buttocks
Calf press: Using the leg-press machine, place your toes and the balls of
your feet on the edge of the platform. Keep your legs straight, and push the
platform by extending your feet. Then slowly return feet to the starting
position, keeping legs extended. Don't bounce the weight.

Fruit is nature's own sugary delight bursting with nutrients like potassium,
vitamin C, beta-carotene, fiber and energizing carbohydrates. Fruit's sweet
taste comes from fructose, which is actually sweeter-tasting than table
sugar. Riper fruits typically have more sugar, so they may be more
satisfying to your sweet tooth. You can also doctor up fruits to make them
more enticing. Try dipping strawberries and other bite-size pieces of fruit
in vanilla yogurt or chocolate syrup.

Kodak Moment: "Practice visualizing that finish-line photo. You know, the
one where you're bursting across the line, with arms outstretched, face
beaming. This kind of psychological game can make training runs more
enjoyable and help enormously in that final stretch with mental toughness."
-Bob Wischnia, RW deputy editor




24. Age, exercise may boost memory:
One study found physical differences between the brains of those who work
out and those who don't.
"You're not getting older, you're getting better." New research shows this
traditional compliment may be true when it comes to memory, especially for
someone who stays in shape.
Recent studies indicate that a simple exercise routine helps put the brakes
on memory loss. And one aspect of memory automatically improves with age,
according to a new book.
Like body, like mind
What you do to improve your physical health may actually go to your head,
according to Dr. Antonio Convit of the New York University School of
Medicine.
"We thought that we were born with a brain and that brain degenerated as we
aged until we died," he says. "Now we know that there are many triggers that
make parts of the brain regenerate themselves."
More...from CNN at:
http://www.cnn.com/2003/HEALTH/10/17/improve.memory/index.html



25. Latest Research Review - From SportsInjuryClinic.net
Road runners are more likely to suffer stress fractures of the tibia (lower
leg) than treadmill runners.
A recent study into the strain placed on the tibia bone when running both
overground and on a treadmill concluded that treadmill runners where at a
lower risk of developing stress fractures than overground runners but also
less likely to gain the benefit of bone strengthening than overground
runners. So for recreational, non competitive runners the treadmill may be
preferable for avoiding stress fractures and osteoarthritis of the knee. But
for maintaining and developing bone strength and mass overground running may
be preferable.
The study was done by Dr. Milgrom at the department of Orthopaedics in
Jerusalem, Israel. A strain gauge was surgically implanted onto the tibias
of three subjects and the strain measured during overground (asphalt) and
treadmill running at 11 Km/hr.

Exercise addiction in women?
Fifty six adult female exercisers were interviewed about their exercise
behaviour and attitudes with a view to formulating diagnostic criteria for
exercise dependence.
Two diagnostic criteria emerged; impaired functioning and withdrawal.
Impaired functioning manifested in four areas, psychological, social /
occupational, physical, and behavioural. Impairment in two of these was
required for a diagnosis.
Withdrawal was evident as either an adverse reaction to the interruption of
exercise, or unsuccessful attempts to control exercise behaviour. Either
were OK for a diagnosis to exist. In the study, 10 women met these criteria,
all 10 also showed signs of eating disorders. Those that also had an eating
disorder were classed as secondary dependant on exercise rather than primary
exercise dependence.
Study from Cambridge University, UK.



This Weeks Events:

October 31 - November 9, 2003:
Australian Masters Games - Canberra, Australia
http://www.amg2003.com/
Visit our Upcoming page for more race listings at:
http://www.runnersweb.com/running/rw_upcoming.html

*Please verify event dates with the event websites*

November 8, 2003:
Food World Senior Bowl Charity Run 10K - Mobile, AL
http://www.seniorbowl.com/run.htm

Ironman Florida - Panama City, FL
http://www.ironmanflorida.com/

San Diego 24 Hour Run - CA
http://www.sandiego1dayrace.com/
*USA Open and Masters Championship

November 8 - 9, 2003:
OSIM Singapore Triathlon
http://www.singaporetriathlon.com/

November 9, 2003:
Hainan Discovery Triathlon - China
http://www.hainandiscovery.com/

Rio ITU World Cup - Brazil
http://www.triathlon.org/world-cup/wcup2003/rio/index.htm

Singapore ITU Triathlon - Singapore
http://www.triathlon.org/international/int-2003/singapore-2003/index.htm

Tokyo ITU International Triathlon - Japan
http://www.triathlon.org/international/int-2003/tokyo-2003/index.htm


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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



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changes.

Have a good week of training and/or racing.


Joint the Journey to Athens. Support the fundraising drive for Canadian
athletes:
http://www.runnersweb.com/running/news/rw_news_20030623_OttawaToAthens.html

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

Runner's Web Digest - October 31, 2003

The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
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For new subscribers:
If you have any questions regarding the options available for receiving
this digest, please do NOT email the list, rather email me directly at
mailto:Webmaster@...

This newsletter has been composed using Outlook set to text format. The
Runner's Web Digest is a weekly digest of information on running,
triathlons and multisport activities. It is sent via an email list at
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You can receive the digest in three ways:
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Most references in the digest which do not have a specific URL listed
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Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
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If you are unable to reach a URL listed here, ensure that you are using
the entire URL (see above).
If you still cannot reach the site, please email me at
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Note: Some sites require free registration.


New This Week:

This Issue's Article Index:
1. The five most common tri-training mistakes (and how to avoid them
2. Antioxidants: Have they been hyped?
3. For Aging Runners, a Formula Makes Time Stand Still
4. Not too late at any age
Some people get past 50 and count themselves out of the fitness movement.
But there's no reason to, experts say.
5. From Runner's World
6. Survey - Boost in exercise reduces stroke risk
7. Fast food + little exercise = fat kids
8. Strong Heart Key to Good Health in Old Age
9. Ask Dr. Sankoff: Glutamine supplementation
10. Leg Length Discrepancies
11. FDA formally declares new steroid illegal
12. Good Night's Sleep May Benefit Immune System
13. Despite controversy, stretching a stiff back eases back pain for some
14. George Sheehan, 10 Years After
15. Strong Heart Key to Good Health in Old Age
16. Marathons offer lessons on running your life
17. Pain Common in Old Age: Study
18. End of cycling season -- now what?
19. The Juggling Act of Triathlon
20. Joe Triathlete
21. What's in a Games? Sports fêtes abound
22. The Running Times Guide to Women's Only Races
23. Are Your Muscles Eating Themselves?
24. 'Local gene therapy in doping would be hard to prove'
25. Health Alert: protecting female knees


Our latest column from Carmichael Training Systems is
available:  CTS MultiSport - Triathlon: Base Building for a Better Season By
Jason Koop
Check it out at:
http://www.runnersweb.com/running/cts_columns.html


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

This week's poll is: "What City do you think should win the 2012 Olympic
Games?"

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:   "Will sport ever rid itself of drug cheats?"

The results at publication time were:
1.   Yes  6 7%
2.   No  77 93%
3.   No opinion, don't care  0 0%
Total Votes: 83

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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Book of the Week: Altitude Training and Athletic Performance.
For many years, the effect of altitude training on athletic performance has
been a topic of interest among coaches, athletes, and sport scientists.
Altitude Training and Athletic Performance condenses the latest scientific
information into a single, practical source.
Randall L. Wilber, PhD-a sport physiologist at the U.S. Olympic Training
Center in Colorado Springs, Colorado-is well qualified to address the
physiology of altitude training, limitations to competing and training at
altitude, and a host of other popular topics.
Everything you need to know about altitude training and its effect on
athletic performance is here. The book provides a complete historical
overview of the development of altitude training from the successes and
problems that athletes encountered at the 1968 Mexico City Olympics-where
current interest in altitude training originated-right up to today's most
effective and innovative training techniques.
Altitude Training and Athletic Performance combines a wealth of recent
scientific research, as well as the latest training principles and program
strategies in one of the most complete and useful texts available on the
subject.
More...and to buy the book:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736001\
573


If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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.

The FiveStar Site of the Week:  National Capital Race Weekend.
Ottawa's National Capital Race Weekend is the racing highlight event of the
year in Eastern Canada.
The weekend includes races from 5K to the full marathon, which is
celebrating it's 30th anniversary next year.
This race has hosted several Olympic and Commonwealth Trials and was
designed as the "Runner's Race".
Check out their new website at:
http://www.ncm.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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

1. The five most common tri-training mistakes (and how to avoid them:
During my career as a professional triathlete, my attention was focused on
my own training -- on what was working, what was not working, and what I
could do to improve my race preparations.
But that situation changed when I retired from racing last year. Since
becoming a triathlon coach, I've been paying a lot more attention to how
other triathletes train.
From what I've seen, most age-groupers take their training seriously. They
are highly motivated, disciplined, and willing to work hard to improve.
However, I also see age-groupers making the same training mistakes over and
over again.
I'm not talking about small mistakes in the details of training, but
fundamental ones that impede progress in a major way. I'd like to talk about
five such mistakes and show you how to avoid each of them.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10275&sidebar=26&category=triathlon



2. Antioxidants: Have they been hyped?
A decade ago, antioxidants - nutrients such as beta carotene and vitamins C
and E - were taking the nutrition world by storm. These free-radical
fighters, medical experts predicted, would extend human life by protecting
us from environmental hazards, cancer and heart disease.
Antioxidants began making headlines in the early 1990s, when several large
medical studies showed lower rates of cancer in people who took vitamin E
and beta carotene. Seemingly overnight, antioxidants were hailed by
scientists and the media as an important medical breakthrough. Vitamin E,
proclaimed a Time magazine article, was a "potent lung saver." A story in
U.S. News & World Report heralded beta carotene as a "miracle vitamin."
The problem was, much of the research on which these claims were based was
preliminary - the result of test tube or animal experiments that didn't
always pan out when scientists tried to replicate them in humans. And it
wasn't long before those breathless proclamations became more measured.
The reason: In recent years, several larger research studies have found that
people who took antioxidant supplements received no greater protection from
chronic diseases than those who didn't. The scientific community remains
split on the potential for antioxidant supplements.
But one thing is clear: They no longer are considered the miracle cure they
once were.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-antioxidants27oct27223420,1,7002115\
.story?coll=la-news-alert




3. For Aging Runners, a Formula Makes Time Stand Still:
For hundreds of runners, the New York Marathon on Sunday will bring the same
dispiriting experience. Setting out to beat a personal best established when
their legs were years younger, they will fall short and become convinced
that they simply did not run a good enough race.
Dr. Ray C. Fair knows the agony, and he has a soothing explanation.
Dr. Fair is a professor of economics at Yale best known for devising a
mostly accurate formula to predict winners of presidential elections. He is
also the finisher of 17 marathons and counting, and he has turned his social
scientist's eye to a question that many a serious runner has considered: how
can you keep racing against yourself long after you can no longer catch
yourself?
His answer comes in the form of the most enjoyable research paper he has
written, he said, and a chapter in his recent book, "Predicting Presidential
Elections and Other Things" (Stanford University Press, 2002). Studying
world records for runners all the way up to 92 years old, Dr. Fair has
developed tables that try to track the body's physical deterioration and set
an ever-moving target.
If a 50-year-old finishes the race on Sunday in four hours, 10 years after
having run it in 3 hours 45 minutes, for instance, she can know that she is
aging no more quickly than the world's fleetest runners.
More...from the NY Times at:
http://www.nytimes.com/2003/10/28/health/28RUN.html



4. Not too late at any age
Some people get past 50 and count themselves out of the fitness movement.
But there's no reason to, experts say.
It's difficult to ignore the persistent messages about the importance of
getting fit, but one demographic seems to be left out of the loop - men and
women over 50.
They often suffer from stereotypes (including their own) about exercise;
they aren't targeted in fitness-related marketing campaigns; and many are
afraid to start an exercise program because of the perceived risk of injury
or death, according to reports on older people and physical activity
published in this month's American Journal of Preventive Medicine. The issue
contains essays and original research on promoting exercise and the benefits
of movement.
"Some people think, 'I've been active my whole life, and now it's my time to
rest,' " says Marcia Ory, professor in the school of rural public health at
Texas A&M University and lead author of the journal article on common
misconceptions about older people and fitness.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-seniorfit20oct20,1,2901138.\
story?coll=la-health-fitness-news



5. From Runner's World:
Focus this way: "Don't psych yourself out at a race by obsessing on how fit
your competition looks or on who shows up. Instead, focus on yourself and
treat the race as a competition between you and the clock."
-Sue Hartman, RW marketing director

Run with a Group: "During the four to eight weeks before your goal race,
start assembling a social running group to run with afterward. Social runs
can entertain you as you share jokes, gossip and running goals. Many
recovering marathoners find it motivational to work out with beginning
runners. By going slower than usual, you can easily converse with your new
set of aerobic friends." -Jeff Galloway

Make sure you wear the correct running shoes for your foot type. Once you've
found a style that works for you, stick with it. New models will always
tempt you, but keep in mind that the right running shoes help you avoid
injury. So if your shoes fit well and feel good, and you don't have any
problems with injuries, stick to a sure thing.

Pick a Pumpkin: Don't limit your pumpkin consumption to pies! Pumpkin is so
nutritious that you should eat it year-round in muffins, breads, and soups,
or on its own, cooked with a little seasoning. Just a half-cup serving packs
more than 200 percent of your daily vitamin A needs, plus lots of fiber

No Bones About It: "If you're feeling tired and unmotivated, slow down.
Burnout can be wicked. It often plagues runners who run daily at a pace that
is too fast. Be a creepy crawler and try running 1 to 2 minutes slower per
mile, particularly during the first mile or two of every run."
-Erin Douglas, RW associate art director

"Because running is what physiologists classify as a vigorous exercise, it
revs up your metabolism to the point where your body continues burning
calories after you have stopped running. This afterburn can add another 20
percent to your total calorie burn."



6. Survey - Boost in exercise reduces stroke risk:
The more physical activity a person does, the lower the risk of a stroke, a
review of 23 international studies finds.
"Reduction in stroke risk is another reason to participate in regular and
moderate-to-high intensity physical activity," said the report in the
October edition of the American Heart Association journal Stroke.
It's known that exercise reduces the risk of heart disease, the leading
cause of death in the United States. But researchers have done less work on
stroke, the third-leading cause.
The researchers drew data from some of the largest examinations of the
effects of physical activity on health. Among these are the National Health
and Nutrition Examination Survey by the Centers for Disease Control and
Prevention, and three databases run by Harvard University researchers, which
followed male doctors, female nurses and male Harvard alumni. These studies
previously had helped to establish the benefit of exercise against heart
disease.
More...from CNN at:
http://www.cnn.com/2003/HEALTH/diet.fitness/10/27/fitness.stroke.ap/index.html



7. Fast food + little exercise = fat kids:
Canadian kids are fighting a losing battle of obesity and diabetes because
they live in a world of high-calorie fast foods and little exercise.
Experts at the Canadian Cardiovascular Congress emphasized this weekend that
it's up to families, and society, to make changes if they don't want their
children to die early from heart disease.
Dr. David Katz, director of medical studies in public health at the Yale
University School of Medicine, said Canadian kids are like polar bears in
the Sahara desert - living in an environment to which their bodies can't
adapt.
"Our physiology hasn't changed since the Stone Age, when food was scarce and
our bodies conserved as much energy as possible to stay alive." He said our
bodies haven't adapted to the current lifestyle of cheap, high-calorie food
at every corner.
More...from The Star at:
http://www.thestar.com/NASApp/cs/ContentServer?pagename=thestar/Layout/Article_T\
ype1&c=Article&cid=1067253253216&call_pageid=968256289824
[Multi-line URL]



8. Strong Heart Key to Good Health in Old Age:
NEW YORK (Reuters Health) - Want to enjoy good health in your golden years?
Take good care of your heart, according to the findings of a new study.
Researchers report that healthy elderly people who had low risk factors for
cardiovascular disease continued to enjoy good health longer than people
with more risk factors.
"Our study is a picture of what the future of older people could be
like--the ideal golden years--if they keep heart disease risk factors in
check," the study's lead author Dr. Anne B. Newman of the University of
Pittsburgh said in a press release.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3699068



9. Ask Dr. Sankoff: Glutamine supplementation:
By Dr. Jeff Sankoff
Dr. Sankoff,
Have you ever heard about taking glutamine as a recovery supplement? Can you
let me know the pros and cons of such a practice?
Thanks and regards,
Marcos Apene do Amaral
Marcos,
The short answer: Glutamine supplements have no proven role in aiding
recovery. There may be a benefit to taking these supplements prior to a
long-distance event, but this, too, remains inconclusively proven.
Often, the makers and marketers of so-called "performance-enhancing"
supplements make claims that are simply not based on proven facts. There is
no question that, for many, supplements provide an important dietary
component in maintaining proper nutritional balance -- and some supplements
can indeed aid performance and recovery; however, the adage "Buyer beware"
does apply. Be sure that any supplement you take comes from a respected
manufacturer.
More...from InsideTri at:
http://www.insidetri.com/train/spmd/articles/1817.0.html



10. Leg Length Discrepancies:
There are two different types of leg length discrepancies: congenital and
acquired.
Congenital means you are born with it. One leg is anatomically shorter than
the other. Through developmental stages of aging, the brain picks up on the
gait pattern and recognizes some difference. The body usually adapts by
tilting one shoulder over to the "short" side. A difference of under a
quarter inch is not grossly abnormal, does not need a lift to compensate and
usually does not have a profound effect over a lifetime.
Differences over a quarter inch can take their toll on the spine and should
probably be compensated for with a heel lift. In some cases, the shortage
can be so extreme that it requires a full lift to both the heel and sole of
the shoe.
The acquired shortage is by far the most problematic. In my practice, I see
four problems always associated with acquired shortage:
More...from Dr. Kiper at:
http://www.drkiper.com/LegLength.asp



11. FDA formally declares new steroid illegal:
The newly unmasked steroid causing a furor in athletics is an illegal drug,
not a dietary supplement, and poses some serious health risks to people who
use it, the Food and Drug Administration warned Tuesday.
U.S. drug authorities first learned about the steroid, called THG, this
summer after an anonymous tip. It apparently was designed specifically to be
undetectable by the standard test given to athletes.
Europe's fastest man -- 100-meter champion Dwain Chambers of Britain -- has
admitted taking it. Meanwhile, dozens of top Olympic and professional
athletes have been subpoenaed to testify before a federal grand jury probing
a California lab that sells nutritional supplements. Now armed with a THG
test, sports organizations are scrambling to retest athletes and decide what
penalties to impose for its use.
More...from CNN at:
http://www.cnn.com/2003/HEALTH/10/28/new.steroid.ap/index.html




12. Good Night's Sleep May Benefit Immune System:
Conventional wisdom says getting enough sleep is key to staying healthy, and
now there's new scientific evidence to back it up.
Researchers in Germany found that among a group of volunteers vaccinated
against hepatitis A infection, those who got a good night's sleep afterward
showed a stronger immune response to the vaccine.
This indicates a well-rested person's immune system may launch a stronger
response to an invading virus than that of a sleep-deprived individual,
according to the study's lead author.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3707346




13. Despite controversy, stretching a stiff back eases back pain for some:
Miranda Esmonde-White may not seem like a candidate for chronic back pain.
With four years of dancing with companies such as the National Ballet of
Canada and London's Royal Ballet, as well as teaching for more than 20
years, it's perhaps surprising to learn she experienced pain. Back pain is
commonly associated with jobs that involve heavy lifting or sitting at a
desk all day, but athletes too can spend days flat on their back with little
relief in sight.
After seeing a chiropractor three times a week for a couple of years,
Esmonde-White decided to do what she knew best: limbering up her body with
the stretches and strengthening exercises she learned as a dancer.
More...from Canada.com at:
http://www.canada.com/health/fromthewires/story.html?id=E3516422-5F96-44A6-BB33-\
4568F2CE82AA



14. George Sheehan, 10 Years After:
Official records list George Sheehan's lifespan as November 5th, 1918, to
November 1st, 1993. He took his last breath a decade ago. But part of him
will remain with us as long as he is read and remembered.
George was one of the best-loved writers and speakers in running history.
And he was my best friend in this business and passion that we shared.
Our connection spanned the entire 25 years of his writing career, from his
first newspaper column to his last book. I recruited him to write his
long-running column in Runner's World and assisted on all but one of his
books.
I humbly and proudly stood in his shadow on numerous speaking stages. We
talked by phone hundreds of times a year and traded an equal number of
letters.
My office has the look of a shrine to Sheehan. In a file drawer within arm's
length of where I sit now are most of the columns he wrote, many of them
unpublished in any running magazine. On a bookshelf are all of his books.
In one of them, This Running Life, George wrote, "I will not last forever.
But I am damn well going to know I have been here." And later in that same
book: "There is nothing more certain than the defeat of a man who gives up.
And, I might add, the victory of one who will not."
More...from Joe Henderson's Running Commentary at:
http://www.joehenderson.com/archive/394.html




15. Strong Heart Key to Good Health in Old Age:
NEW YORK (Reuters Health) - Want to enjoy good health in your golden years?
Take good care of your heart, according to the findings of a new study.
Researchers report that healthy elderly people who had low risk factors for
cardiovascular disease continued to enjoy good health longer than people
with more risk factors.
"Our study is a picture of what the future of older people could be
like--the ideal golden years--if they keep heart disease risk factors in
check," the study's lead author Dr. Anne B. Newman of the University of
Pittsburgh said in a press release.
"Older healthy people can maintain better-than-average quality of life, with
lower rates of physical and cognitive decline, when they refrain from
smoking, lower their blood lipids, watch blood pressure and avoid obesity
through diet and exercise," Newman added.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3699068




16. Marathons offer lessons on running your life:
[Written in response to Star Columnist Rosie DiManno's criticisms of middle
aged women who take up marathoning...]
Rosie DiManno, if you're reading the business section today, please skip
this column. I'm going to talk about how training for a marathon prepares
you for other gruelling assignments, such as organizing your finances or
managing your career.
Rosie's no fan of long-distance running or the middle-aged women who "simply
look ridiculous" doing it. In a column last Saturday, she told us to quit
running off at the mouth and go run into a bus. She prefers to amble.
Well, here's a news flash. Slow-paced strolling won't make you fit. Fitness
is one reason we "hard-nosed columnists" have embraced marathons. But it's
not the only thing that keeps us going.
I had plenty of time - six hours, in fact - to ponder the attraction as I
competed in, and completed, the Marine Corps Marathon in Washington, D.C.
last Sunday. What follows are lessons on what marathon training can teach
you about business and life.
Set your sights high
Failure is a constant possibility, no matter what you do to improve your
economic status. You can start an investment program just before the stock
market tanks. Or you can embark on a new career and miss the signs the
sector is shaky.
Guesswork is part of any long-term venture, so you're always staring failure
in the face. Get used to it.
When it comes to marathon training, you can spend months to get in shape -
only to lose your preparation to a last-minute injury. But at least you had
a noble goal, a vision of success that made it all worthwhile. You risked a
lot and lost, but you didn't dream on a small scale.
More...from the Star at:
http://www.thestar.ca/NASApp/cs/ContentServer?pagename=thestar/Layout/Article_Ty\
pe1&call_pageid=971358637177&c=Article&cid=1067382609081
[Multi-line URL]



17. Pain Common in Old Age: Study:
For many 70-year-olds, pain is very much a part of getting older,
researchers from Sweden report.
In a new study, women were more likely than men to experience pain. But pain
was associated with symptoms of depression more often in men, the study
found.
"The present study showed that pain is very common in 70-year-old people,
especially in women," a team led by Dr. Ingrid Bergh, of Goteborg
University, concludes in the October issue of the Journal of Pain and
Symptom Management.
This may be especially important in men, according to the researchers.
Many studies have found that the elderly often experience pain, and some
studies have suggested that chronic pain is associated with symptoms of
depression
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3727114




18. End of cycling season -- now what?
Fall and winter are upon us. Your racing season or periodic summer riding
trips and events are over. So now what do you do?
If you haven't already, now is probably a good time to take a short break.
There are several benefits to a little downtime. On the physical side, your
body needs a break from the past year of riding. A good rest will help clear
up nagging injuries that you may have acquired during the season and pushed
through.
It's also a good time to have a general check-up and address any problems
with the appropriate doctors and therapists.
On the mental side, a break from the structure and stress of training will
make you feel recharged and energized as you start training for next
season's events. Get together with family and friends and enjoy a little
break.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10274&sidebar=21&category=cycling



19. The Juggling Act of Triathlon:
Three simple steps to help you get the right mix!
By Coach Brendon
Swim, Bike Run and Life can be a difficult act to get right - it's a real
juggling act. Here are three simple steps to help any triathlete get the
basics right in terms of balance.
Step One: Make a weekly plan of available time
Clearly, the first thing you have to do is decide how much time you are
prepared to commit to training. If you don't its easy for triathlon to
suddenly overtake your life and 'suck' you in. By taking a step back and
making a rational decision about you maximum weekly commitment you are
taking control and avoiding a lot of potential problems.
So how much time do you NEED to commit. Not all of us have the natural
ability of Sam Warriner and the commitment to being a world-class
triathlete. If triathlon is not your profession it's not going to be
practical to commit 25 hours a week to training. But don't become
despondent, because you can easily complete a ½ Ironman on 10 hours of
training per week, Olympic Distance on about 6 and Sprint Distance on as
little as 4 hours per week. I also know many athletes that have successfully
done Ironman on 15 hours, and often only in the last few months (however for
Ironman I generally advise a little more in the key weeks to make race day a
bit easier!)
More...from Endurance.com at:
http://www.endurancecoach.com/The_Juggling_Act_of_Triathlon.htm



20. Joe Triathlete:
There comes a moment when Triathlon becomes truly yours, when it ceases to
be a lifestyle or a passion or a habit.  That moment comes when Triathlon
becomes more than something that defines you, when the simplicity of it
becomes as clear as crystal in your mind, and when you finally rid yourself
of all the clutter, of all of the dead weight that has been holding you back
for way too long. That is when you can finally move forward and break new
ground, not only in Triathlon, but also in every other area of your life.
    You could easily spend the rest of your athletic "career" looking for
improvement through new workouts, a heavier pre-season base, faster track
workouts, better gear, newer diets, but chances are you wouldn't make the
kinds of gains you'd expect.  Triathlon would still be fun, you would
continue to surf the ebb and flows of bad streaks and strong seasons, of
under-training and over-training, of winning or losing the scheduling
battleground of work, family, training, racing, traveling, sleeping and
having a life.  Instead of a balancing act, you would have a juggling act,
and yes, there is a difference.  Many of us tackle Triathlon this way and
consider it (in the worst case) a necessary evil, and (in the best case) one
of the idiosyncrasies of our sport.  I've heard it a hundred times: "Next
year, I'll make time to train more."  "I'll build a stronger base this
winter."  "If I added 25 more bike miles per week, I could cut 30 seconds
off my sprint distance bike leg."  My question to you is this: Really?  Is
that the answer?  Are you sure?  Ponder the laws of diminishing returns for
a minute while I take you on a huge tangent before walking you back to my
point.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=3525




21. What's in a Games? Sports fêtes abound:
The inaugural Afro-Asian Games are under way in Hyderabad, India, generating
very little interest outside of Hyderabad. But then that's what happens when
you launch a new, can-miss product in a glutted market.
There are Games for all seasons; Games for all regions and beyond reason.
But they keep coming, each one carving out a narrower niche in a more
crowded multisport whole.
Should we deploy energy and editorials to try to stop them? Absolutely not.
It's only a Games, after all, although one imagines that some of these Games
can leave their organizers and hosts with some serious bills to pay.
There are Arctic Games and Arab Games; Baltic Sea Games and Bolivarian
Games; East Asian, West Asian, Central Asian and Southeast Asian Games.
There are Gay Games, Gorge Games and Gravity Games; Mediterranean Games and
Micronesian Games; and the fast-growing, franchise-spinning X Games.
More...from the International Herald Tribune at:
http://www.iht.com/articles/115766.html



22. The Running Times Guide to Women's Only Races:
All Women's Races from Nov. 2003 - Oct. 2004
From Running Times Magazine at:
http://www.runningtimes.com/issues/00oct/04womenraces.htm



23. Are Your Muscles Eating Themselves?
Most athletes know that carbohydrate is the primary energy source for
moderate- to high-intensity exercise. But what many athletes don't know is
that during prolonged workouts lasting 90 minutes or more, protein can
supply up to 15 percent of your muscles' energy needs. Under normal
circumstances, the needed protein comes from the breakdown of muscle
proteins, which can cause muscle soreness and can decrease performance. In
other words, in order to provide this energy, your muscles basically eat
themselves!
The body only burns protein as a last resort because it is a less efficient
energy source than carbohydrate and because its breakdown is linked with
muscle tissue breakdown. But when carbohydrate fuel runs low, the stress
hormone cortisol is released into the bloodstream. Cortisol breaks down
muscle proteins into their constituent amino acids, which are then burned
for energy. When this point is reached, exhaustion is near.
More...from PoweringMuscles.com at:
http://www.poweringmuscles.com/musclerecovery.asp?article_number=12



24. 'Local gene therapy in doping would be hard to prove':
Bernd Wolfarth, medical adviser to Germany's biathlon team, is working on an
international project to define 'fitness genes'
? You have a file with "athletic" genes. Can you help track and field
athletes or basketball players when they lose?
! Definitely not! The currently available data do not enable us to apply it
in practice - neither in the form of searching for talent or for the goal of
improving athletic performance. Our know-how is very vague, and there is no
clear correlation of genes and physical performance characteristics.
?That sounds disappointing...
!There are some reports in which connections between individual parameters
of physical ability and certain genetic changes can be established.
Currently we do not have the data that would show a correspondence between
individual genes and stamina or strength.
More...from F.A.Z. at:
http://www.faz.com/IN/INtemplates/eFAZ/docmain.asp?rub=%7BB1311FCF-FBFB-11D2-B22\
8-00105A9CAF88%7D&doc=%7B92892C1E-6E14-4009-920A-6F6D8251EDDF%7D



25. Health Alert: protecting female knees:
The jumping and landing and the twisting and pounding of fall sports all
take a toll on athletes' knees, especially the anterior cruciate ligament.
Sports medicine researcher Dr. Scott Lephart says, "These injuries are
occurring in epidemic proportions."
The anterior cruciate ligament, or ACL, supports the knee. Researchers like
Lephart have seen an increasing number of ACL tears in women, so he's trying
to understand why they happen, "Our injury prevention model starts with
identifying risk factors."
Some reasons are slower development of quadriceps and a reduced ability to
sense where the joint is, "When the knee starts getting in this position of
vulnerability, there's a slower ability of muscle to adapt to help protect
it."
More...from WISTV at:
http://www.wistv.com/Global/story.asp?S=1505961



This Weeks Events:

October 31 - November 9, 2003:
Australian Masters Games - Canberra, Australia
http://www.amg2003.com/

November 1, 2003:
Treasure Island ITU Triathlon - San Francisco Bay, USA
http://www.triathlon.org/international/int-2003/treasure-island-2003/index.htm

November 2, 2003:
Athens Marathon - Greece
http://www.athensmarathon.com/

BMW Auckland Marathon - NZ
http://www.aucklandmarathon.co.nz/

Cancun ITU World Cup - Mexico
http://triathlon.org/world-cup/wcup2003/cancun/index.htm

New York City Marathon - NY
http://www.nycmarathon.org/
Runner's World Coverage
http://www.runnersworld.com/events/nycm03/home.html
New York Times Coverage
http://www.nytimes.com/pages/sports/sportsspecial/

Television - NBC
New York City Marathon 2:00 - 3:00 PM EST

November 4, 2003:
Chat with Lance Watson and Simon Whitfield
6 PM Pacific Time
http://www.insidetri.com/news/fea/1784.0.html

Visit our Upcoming page for more race listings at:
http://www.runnersweb.com/running/rw_upcoming.html

*Please verify event dates with the event websites*

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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



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changes.

Have a good week of training and/or racing.


Joint the Journey to Athens. Support the fundraising drive for Canadian
athletes:
http://www.runnersweb.com/running/news/rw_news_20030623_OttawaToAthens.html

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

Runner's Web Digest - October 24, 2003

The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
features, polls, trivia, bulletin boards and more.

For new subscribers:
If you have any questions regarding the options available for receiving
this digest, please do NOT email the list, rather email me directly at
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This newsletter has been composed using Outlook set to text format. The
Runner's Web Digest is a weekly digest of information on running,
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You can receive the digest in three ways:
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Most references in the digest which do not have a specific URL listed
here are available from the Runner's Web FrontPage at:
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Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
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If you are unable to reach a URL listed here, ensure that you are using
the entire URL (see above).
If you still cannot reach the site, please email me at
mailto:runnersweb@... and I will try to track it down.

Note: Some sites require free registration.


New This Week:

This Issue's Article Index:

1. How your diet affects your immune system when you train
2. Athletes most at risk for eating disorders
3. Using Up Too Much Too Soon
Pushing the body to athletic extremes may be harmful to your health
4. Cold Weather Gear Guide
5. Not too late at any age
Some people get past 50 and count themselves out of the fitness movement. But
there's no reason to, experts say.
6. It's speed against smarts
7. Looking better all the time
Bearers of 'good' fat, nuts are in favor once again
8. Is Atkins for runners? The truth about carbs and protein
9. Pace and race calculators remove runners' guesswork
10. Endurance running 'weakens bones'
11. Meatless Power
Carnivores may be king of the jungle, but veggie lovers can rule the road.
12. From Runner's World:
13. In Thorough Physicals, Athletes Must Perform
14. Kona's Underpants Run
There are well more than a dozen Ironman events around the world. But how many
Underpants Runs are there?
15. Triple threat: Female athletes face health risks
16. Want energy? Time your eating and exercise
17. Hostility Seen Harmful to Long-Term Health
18. Recovery Strategy for Runners
19. Countdown to Athens: Ashia Hansen
20. If you're a 5K runner, don't neglect the crucial 7 per cent
21. Extreme exercise can lead to illness, researchers say
22. Hawaii Ironman experience is memorable ... but for many different reasons
23. Running Survey Reports Nearly 1/3 of Injured Runners Did Not Seek Medical
Attention for Their Most Severe Injury
24. Setting Goals for Next Season
25. Carbohydrate Depletion - Is it for You?

Our latest column from Carmichael Training Systems is
available:  CTS MultiSport - Mental Prep for IM - How it Can Make or Break Your
Race By Lance Watson.
Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Our resident massage therapist, Tracy Montgomery,
is always looking for questions on sports injuries and treatment for her
column at:
http://www.runnersweb.com/running/tm_columns.html


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

This week's poll is: "Will sport ever rid itself of drug cheats?"

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:   "Where do you do the majority of your winter training?
[multiple choices allowed]

The results at publication time were:
Where do you do the majority of your winter training? [multiple choices allowed]
1.   Outdoors  97 51%
2.   Indoor track  20 10%
3.   Treadmill  39 20%
4.   Wind Trainer  9 5%
5.   Stationary bike  25 13%
6.   Rollers  1 1%
Total Votes: 191

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
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Book of the Week: Overtraining in Sport </B>
By Richard B., Ph.D. Kreider, Andrew C., Ph.D. Fry , Mary L., Ph.D. O'Toole
(Editors)
Overtraining in Sport is the first comprehensive text on the physiological,
biomedical, and psychological aspects of overtraining and overreaching in sport.
Thirty-three leading researchers contribute 17 chapters to this
multidisciplinary review of recent findings.
More information/buy the book at:
http://www.amazon.com/exec/obidos/ASIN/0880115637/runnersweb/104-3981810-4882304


If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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.

The FiveStar Site of the Week:  Jessi Stensland, Triathlete.
A New Jersey native, Jessi started competitive swimming at age 6. She went to
The George Washington University on a swimming scholarship and was captain of
the varsity team. In 1997, foreseeing the end of her college swimming career the
next year, she decided to give triathlon a shot, and did her first triathlon
that summer. The rest was history. She graduated with in May of 1998 and by
September had moved to San Diego. In 1999, Jessi won a silver medal as an
amateur in the ITU Triathlon World Championships. In 2000 she made the leap to
the professional ranks. That season she finished in the Top 3 in 5 of her first
6 professional races and was the US sprint-distance champion. That was only the
beginning! In 2001 Jessi broke through on the international circuit with a win
at the St. Kitts International Triathlon-known to have the toughest bike course
on the ITU Circuit....
Check out her site at:
http://www.jessistensland.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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

1. How your diet affects your immune system when you train:
When sedentary mice begin to exercise regularly, their immune systems become
significantly stronger(1). Unfortunately, exercise is not always quite so kind
to the human immune system.
Acute exercise, in particular, is no friend to your lymphocytes and neutrophils
- the white blood cells particularly involved in fighting off infection. For
example, research reveals that marathon runners are about six times more likely
to come down with a respiratory tract infection during the week after a race
than sedentary controls. As far as long-term effects are concerned, the news is
not necessarily better: two important studies have found no difference in
natural immunity between well-trained and untrained human subjects(2,3). Two
other longitudinal investigations found that exercise had no significant impact
on natural killer cell activity in healthy elderly subjects(4) and in
individuals with rheumatoid arthritis(5). Natural killer (NK) cells are special
white blood cells that actively destroy tumour cells and certain
virally-infected tissues.
Fortunately, some cross-sectional studies have detected enhanced natural
immunity in elite cyclists(6) and also in runners(7) compared with sedentary
control subjects. Additionally, research has uncovered augmented resting levels
of natural killer cell activity in elderly women after 16 weeks of training(8)
and in mildly obese women after 15 weeks of moderate training(9). Why do some
human studies link exercise with improved immune function while others do not?
Certainly body composition and diet could be confounding factors.
More...from Peak Performance at:
http://www.pponline.co.uk/encyc/0626.htm




2. Athletes most at risk for eating disorders:
When Kit Zeigle's cross country coach saw her in the hospital, he wondered how
this could have happened.
"It was a real shock to me to see that someone this young could go through
something this severe," coach Jeff Arbogast said.
According to a 1995 study by the National Association of Anorexia Nervosa and
Associated Disorders, 12 percent of high school seniors (male and female) have
anorexia or bulimia. ANAD figures also say 7 million women and 1 million men
suffer from these disorders.
The first step may be a decision to cut candy out of a diet. Next, it may be
meat. For athletes, extra time spent exercising can be explained away as a
dedication to success in their sport.
"It's a slippery slope," Elizabeth Joye, an associate professor in the
Department of Family and Preventive Medicine at the University of Utah, said.
"Often, [a girl] doesn't think there's anything wrong. She thinks, 'So I don't
eat the same things that everybody else eats, what's wrong with that?' "
More...from the Salt Lake Tribune at:
http://www.sltrib.com/2003/Oct/10202003/utah/103727.asp



3. 3. Using Up Too Much Too Soon:
Pushing the body to athletic extremes may be harmful to your health
Every year at Thanksgiving, John Nickles travels with his family to the Big
Island of Hawaii. And every year, as the beaches fill with languid tourists and
umbrellaed drinks, Nickles jumps in the ocean and swims. In 1996, he found
himself more than half a mile off the island's coast. Arms wheeling, body
undulating with the current, he suddenly looked up with consternation and
started to dry-heave. Later, he shrugged it off. "I got seasick," he said.
When he recovered, Nickles churned through the last 2.5 miles of his 6.2-mile
swim, emerging in first place with a new course record of two hours, 19 minutes,
57 seconds. He then ran up on the beach, climbed on to his bike and raced 90
miles. The next day he rode 174.1 miles, and the day after that he ran
back-to-back marathons (52.4 miles).
Nickles isn't crazy. He's an ultraman: a new breed of athlete that is stretching
the bounds of human endurance to its snapping point. The Hawaii Ultraman, now
recognized as the sport's world championship (other events include Ultraman
Canada, to be held in British Columbia on July 31-Aug. 2), is perhaps the
world's most grueling professional endurance race. It is not, however, the only
one. Dozens of Herculean contests span the globe, and a daunting percentage of
them are in the United States. The Badwater ultra-marathon in California's Death
Valley pushes runners through 135 miles and 8,600 vertical feet of torturous
terrain; and the RAAM (Race Across America) bicycle race challenges participants
to traverse the country coast to coast as quickly as possible. The record, set
by Rob Kish in 1992, is a mind-boggling eight days, three hours and 11 minutes,
and racers have been known to rig up bungee-cord contraptions that keep their
heads upright once their neck muscles have given out.
More...from Salon.com at:
http://www.salon.com/health/feature/1999/07/26/ultrathletics




4. Cold Weather Gear Guide:
by Running Times Editorial Staff.
Running in cold weather has never been easier has never been easier, with
exceptional fabrics combined into pieces that are light, flexible, breathable,
insulating and wind and waterproof. Nearly every company makes excellent
gear-far too many items to begin to identify and summarize. We decided to
highlight a few unique pieces that we've used and liked, and some we found
noteworthy for a variety of runners and conditions.
More...from Running Times at:
http://www.runningtimes.com/issues/03nov/apparel/apparel.htm



5. Not too late at any age:
Some people get past 50 and count themselves out of the fitness movement. But
there's no reason to, experts say.
It's difficult to ignore the persistent messages about the importance of getting
fit, but one demographic seems to be left out of the loop - men and women over
50.
They often suffer from stereotypes (including their own) about exercise; they
aren't targeted in fitness-related marketing campaigns; and many are afraid to
start an exercise program because of the perceived risk of injury or death,
according to reports on older people and physical activity published in this
month's American Journal of Preventive Medicine. The issue contains essays and
original research on promoting exercise and the benefits of movement.
"Some people think, 'I've been active my whole life, and now it's my time to
rest,' " says Marcia Ory, professor in the school of rural public health at
Texas A&M University and lead author of the journal article on common
misconceptions about older people and fitness.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-seniorfit20oct20,1,2901138.\
story?coll=la-health-fitness-news
[Long URL]



6. It's speed against smarts
On your marks. Get set. Switch on your cell phones.
Call up any of your friends who might conceivably know - or, failing that, who
are able find out on the Web - what species a "tundra" belongs to.
Done yet?
Okay. Get on the TTC - or run, run, run - until you reach a Toronto
establishment that shares that species' name.
Hint: it's located near the old entrance gates to Trinity College.
Don't know where that is? Try using your global positioning device.
But hurry. The digital clock is blinking ...
Raise your hand if none of this makes any sense to you.
You're not alone. Part marathon, part scavenger hunt, part work-out drill for
technophiles, this sort of competition is new to Canada, but it has become
hugely popular in the United States where, according to a recent report in The
New York Times, more than 70,000 people have taken part in something known as
the Urban Challenge since the inaugural event was held in Phoenix, Ariz., last
year.
Next month, the first national U.S. championships will be held in New Orleans,
with $50,000 U.S. in prize money for the winning team.
More...from the Toronto Star at:
http://www.thestar.ca/NASApp/cs/ContentServer?pagename=thestar/Layout/Article_Ty\
pe1&call_pageid=971358637177&c=Article&cid=1066386520864
[2 Line URL]




7. Looking better all the time:
Bearers of 'good' fat, nuts are in favor once again.
Just a few years ago, nuts were dietary pariahs.
The perception was that they were fattening. And in the early '90s, fat was bad.
Even the American Dietetic Assn. was recommending nuts only for weight gain.
By 1996, U.S. nut sales had dropped almost 40% from the lofty figures of the
late 1980s. Then came the science. One after another, researchers have now shown
that people who regularly eat nuts appear to have lower cholesterol levels and
may have a decreased risk of heart disease. They've also found that nuts can
satisfy appetites without causing weight gain.
Today, not only have nuts reappeared in kitchens nationwide, but the Food and
Drug Administration in July granted manufacturers of certain types of nuts the
right to place a "qualified" health claim on their products. Such permission
means there is moderate evidence of a health benefit - but too few studies to
say with scientific certainty that nuts can, for example, reduce the risk of
heart disease
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-nuts13oct13,1,126537.story?coll=la-\
headlines-health



8. Is Atkins for runners? The truth about carbs and protein:
The way things are going, it won't be long before Atkins and anti-Atkins replace
liberalism and conservatism as the dominant, competing ideologies in this
country.
I'm referring of course to the high-protein, low-carb diet promoted by the late
diet guru Robert Atkins, and to the backlash against it.
All of this controversy about carbs and proteins has led many runners to
question whether the high-carbohydrate diet traditionally recommended for
runners is really the right way to go.
Should we be filling up on proteins instead? The purpose of this article is to
clarify for you what the latest science says about the roles of carbs and
protein in the life of a runner.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10251&sidebar=13&category=running




9. Pace and race calculators remove runners' guesswork:
Running a good race is all about pacing. Thanks to an abundance of local races
and some nifty calculators on the Internet, figuring out a realistic finish time
-- and the corresponding per mile pace -- for a 10K, half marathon or marathon
is as easy as punching in a few numbers and being disciplined to follow the
advice.
Many new runners these days are lured to the sport by the goal of running a half
marathon or marathon. And many are accomplishing this due to charity training
programs such as The Leukemia & Lymphoma Society's Team in Training program.
But in my experience, lots of runners who take on the glory/agony of a marathon
don't run a 5K, 10K or even a half marathon before taking on the big one. They'd
benefit greatly by doing so and knowing how to run a smarter race. Here's how
More...from the Post and Courier at:
http://www.charleston.net/stories/102103/qui_21running.shtml
[Free Registration Required]



10. Endurance running 'weakens bones':
Female endurance runners may build up their leg bones at the expense of their
upper body, research suggests.
University of Wolverhampton researchers say their findings indicate runners must
train their whole body - not just pound the streets.
They found that training boosted bone mineral density in the lower body - but
cut it in upper body bones.
In total, 49 runners from regional athletics clubs across the UK took part in
the study.
Lead researcher Professor Alan Nevill said: "While it is well known that bone
density benefits from exercise and that the bone mass of the legs benefits from
running, it would appear that this benefit is at the expense of bone density in
the upper body.
"The findings act as a warning to female athletes that running alone will
probably put their upper body bone structure at some risk."
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/3191994.stm




11. Meatless Power:
Carnivores may be king of the jungle, but veggie lovers can rule the road.
Back in the day, bleu steak (so raw it's almost squirming) was a staple of the
pro-cycling diet. But just as more Americans have embraced vegetarianism, so
have more cyclists.
"Vegetarians tend to have lower body-mass indexes, lower cancer rates and lower
cholesterol levels than meat-eaters," says Liz Applegate, Ph.D., consultant to
the U.S. Olympic Cycling Team and author of the Encyclopedia of Sports and
Fitness Nutrition. "They also tend to live longer. More athletes ask me
questions about vegetarianism than any other diet topic. And they all want to
know the same thing: Can I still ride as strong?"
Veggie-chowers such as six-time Ironman champ Dave Scott and Tour de France
stage winner Sean Yates prove that you don't lose muscle when you go meatless.
But you do have to eat smarter when you put the steak knife away. "You can't eat
nothing but pasta and bananas and expect to perform your best," says Lisa
Dorfman, R.D., author of the Vegetarian Sports Nutrition Guide.
Here are four ways to trim the meat and still hammer the local rides:
More...from Bicycling.com at:
http://www.bicycling.com/article/0,5073,5921,00.html?category_id=363




12. From Runner's World:
"After the marathon, give yourself a 3-week recovery period to ease back into
running. Slowly rebuild weekly mileage so that by the third week, you're back to
75 percent of your peak premarathon level, with a long run of about 10 miles.
Run all your mileage at a comfortable pace; don't do any speedwork or racing.
Take extra rest days if you feel sore or fatigued. Stretch regularly, eat right,
and pamper yourself with a postmarathon massage or two."
-Art Liberman, author & coach

Sneaky Sciatica: The leading cause of sciatica is common wear and tear of the
disks of the spine. Be sure to stretch thoroughly several times a day to keep
muscles loose and prevent cramps and spasms. Stretch the back, buttocks,
gluteals, hamstrings, iliotibial band and calves. A great exercise for sciatica
is the "press-up" or, as it's called in yoga, the "cobra." Lie on your stomach
on the floor and first extend your body lengthwise by reaching forward with your
arms and back with your legs. Next, while keeping your legs flat on the ground,
push your upper body off the floor with your arms.

Yummy Yogurt: Eat yogurt every day if possible, and be sure to buy the kind that
contains live and active cultures. Research suggests that eating 2 cups of
live-and-active-culture yogurt each day boosts your body's production of
gamma-interferon, a substance that is crucial to your immune system



13. In Thorough Physicals, Athletes Must Perform:
As many sports participants know from bitter experience, there is a risk of
injury and, sometimes, serious injury associated with most vigorous activities,
even running and swimming.
And like most who love their chosen activities, this risk is never uppermost in
one's mind and perhaps even ignored entirely. Witness the number of cyclists -
children and adults - who refuse to wear protective helmets.
When it comes to school-sponsored activities, the importance of preventing
sports-related illness or injury should be paramount. First, youngsters tend to
think of themselves as invulnerable. So adults must do the sober thinking for
them.
Second, no school wants to be held liable for negligence when an athlete suffers
the consequences of a problem that could have and should have been foreseen.
This means nearly every school requires its athletes to undergo athletic
evaluations before they play sports.
Although most potential problems can be found through a careful personal and
family medical history, as discussed last week, the actual examination should
not be given short shrift.
Two critical areas of concern are the cardiovascular system and the
musculoskeletal system, according to Dr. Michael C. Koester, a pediatric sports
specialist at the Good Shepherd Medical Center in Hermiston, Ore.
Is the Heart Healthy?
More...from the NY Times at:
http://www.nytimes.com/2003/10/21/health/21BROD.html



14. Kona's Underpants Run:
There are well more than a dozen Ironman events around the world. But how many
Underpants Runs are there?
got the oath this year. To my knowledge, no news organization has ever got hold
of the oath that the underpants runners pledge in the morning prior to the
start.
The oath is given in sections, just like the chief justice gives it to the
president. It starts with Paul Huddle giving the first line, "I, state your
name," to which all 150 underwear-clad runners of course reply in unison,
"I, state your name."
The oath in full:
"I, state your name, solemnly swear that I will resist the temptation to wear
the evil garment known commonly as:
togs, scungies, bun huggers, plum smugglers, banana hammocks, crack splitters,
butt floss, speedos,
etc., etc., etc., outside of swimming or racing.
"I further promise to uphold the sanctity of the local's home in which I am a
guest by frequenting public places in proper attire, obeying traffic laws, and
being courteous at all times. This I pledge as an Ironman whether veteran,
first-timer, or wannabe."
More...from SlowTwitch.com at:
http://www.slowtwitch.com/mainheadings/kona2003/underwear.html



15. Triple threat: Female athletes face health risks:
Looking back, Shawn Foltz-Emmons can point to the day her eating disorder
started.
She was 11 and she wanted to go to a fast-food restaurant after playing in a
tennis tournament: "I was really excited about getting a cheeseburger and
fries."
Foltz-Emmons, now 35, remembers that her coach had other ideas: "You're getting
a salad. You played terribly. You are overweight."
Foltz-Emmons took that remark to heart. During the years the Indianapolis girl
spent training away from home, she became obsessed with eating as little as
possible.
"I thought the thinner I was, the better I would play," she says.
But she now knows her unhealthy eating probably caused the health problems and
injuries that interrupted and eventually ended her collegiate and professional
tennis careers.
She is now a psychologist, college instructor, wife and mother who lives in New
Mexico
More...from the Desert Sun at:
http://www.thedesertsun.com/news/stories2003/sports/20031023031009.shtml



16. Want energy? Time your eating and exercise:
"To give me energy." This is the usual response when I ask why someone has eaten
an energy bar or other food in the hour or so before starting exercise.
In fact, the opposite is true. Eating an hour or even half an hour before
exercise is likely to make you feel tired and sluggish.
Twenty-five years ago, if a food or drink label proclaimed "high energy," it
would have sounded a death knell for that product. In contemporary times though,
people interpret that to mean that it will give them high energy.
Red Bull drinks proudly display that they are high-energy drinks. Sports bars
are high-energy foods. Consequently, people eat or drink them so they have high
energy during exercise.
In the nutrition world, "high energy" is synonymous with "high calorie." The way
that the body deals with high calorie, particularly high sugar, is by releasing
insulin. Insulin is a storage hormone. When you eat a high-calorie, high-sugar
food an hour before exercise, you will start exercise with high insulin levels.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10239&sidebar=573&category=eat_right




17. Hostility Seen Harmful to Long-Term Health:
NEW YORK (Reuters Health) - Beware, angry young men: you may grow up to be
unhealthy middle-aged men, according to new research.
The study found that people who displayed high levels of hostility during
college tended to have more health risk factors than people who were more mellow
in college.
But hostile college students are not doomed to an unhealthy life, according to
the report. Their health is better if their hostility declines appreciably as
they get older.
As any parent of a teenager knows, hostility usually peaks in late adolescence.
Dr. Ilene C. Siegler of Duke University Medical Center in Durham, North
Carolina, and others set out to see what effect hostility in the late teen years
has on health later in life.
The study included more than 2,000 people -- mostly white men -- who started
college in the mid-1960s. Hostility was measured when participants were in
college and approximately 23 years later. Health risk factors, such as smoking
and obesity, were measured in the 1990s.
Higher hostility in college was related to greater health risk factors in middle
age, the researchers report in the journal Psychosomatic Medicine.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3668430



18. Recovery Strategies for Runners:
By Coach Brendon
Races and hard training are an essential element in any training program, but to
ensure that athletes absorb and maximise the benefits of these sessions,
optimising recovery is important. There are several key areas that athletes can
focus on to ensure quicker recovery, things that may lead to better performance
from the same level of training - whether you are training 2 hours per week or
30 hours per week. The minute you finish a session your body starts recovering
so what you do can make a huge difference to how long you need to wait before
training hard again.
Nutrition
There are several aspects to nutrition that can be manipulated to ensure faster
recovery and they fit into three broad categories: Macronutrients
(Carbohydrates, Fats and Protein), Micronutrients (Vitamins and Minerals) and
Hydration strategies.
After hard training one of the key factors determining when you can go hard
again is the level of muscle energy stores, the main one being carbohydrates.
Muscle cells can only store a limited amount of carbohydrate (approximately 600g
in a 70kg person) and very limited amounts of fats, so once you have chewed
through this (a hard 90min session will be enough) then your body needs to get
the required energy from either the liver or fats cells or from food and fluids
eaten - the rate of supply of these is much slower due to the time needed to
activate the process and the need to transport to the working muscles. This
means that you want to maximise muscle energy stores. The key to being able to
do this is that muscles are designed to be able to absorb energy at greater
rates after exercise, therefore the sooner after training you can eat easily
digested foods, the quicker your muscles will be able to replace energy stores
for your next workout. Generally if you work hard on optimal replacement of
muscle energy stores you will still need 36 hours between very intense sessions.
If you do a poor job, it could take as long as 72 hours or may never happen!
More...from Endurance Coach at:
http://www.endurancecoach.com/Recovery_Strategies_For_Runners.htm



19. Countdown to Athens: Ashia Hansen:
In the latest installment of our exclusive Countdown to Athens series, UK Sport
catches up with leading triple jumper Ashia Hansen for a revealing insight into
her current training programme following an operation earlier this year to
remove a bone spur from her heel.
Having spent the summer focusing on weight training to rest her injured Achilles
tendons, she has just started full training in preparation for the Athens
Olympics. To ensure she is fit for the August competition however, Ashia's
schedule has been heavily adapted to allow more time for rest and recovery to
prevent injuries returning.
"I have just started a five-week conditioning phase, so there is no jumping at
the moment," Ashia explains. "It is an intense period and I am only a week into
it and it is quite tough.
More...from UK Sport at:
http://www.uksport.gov.uk/template.asp?id=1598



20. If you're a 5K runner, don't neglect the crucial 7 per cent:
About 93 per cent of the energy you need to run a 5K race is supplied
'aerobically' (through the use of oxygen), and only 7 per cent is furnished
oxygen-independently, or 'anaerobically'. This huge imbalance might make you
think that the development of anaerobic power is not very important before your
5K races (and even less of a factor for 1OKs). After all, a few sporadic
high-intensity workouts, slipped casually into your overall training schedule,
should develop your anaerobic system enough so it can chip in 7 per cent of your
5K calories. Figuring that you consume 120 calories per mile as you run, your
anaerobic system needs to come up with just 26 calories over a whole 5K race -
about the number of calories in a couple of small bites of banana. Surely such a
paltry energy sum would not make much of a difference in 5K times! The key to
top 5K racing has to be aerobic development.
Enough said? Well, not exactly. A couple of years ago at Ball State University
in the US, Joe Houmard and Dave Costill tested 10 runners with similar 5K times
to determine whether anaerobic ability separated the better runners from the
slightly slower ones. During the four-week study, the runners, whose 5K times
averaged 16:43, trained about 50 miles per week and participated in three 5K
races. The runners' anaerobic capabilities were measured during short sprints
and vertical jumps, and the runners were also assessed for V02max and TTE (time
to exhaustion).
More...from Peak Performance at:
http://www.pponline.co.uk/encyc/0377.htm



21. Extreme exercise can lead to illness, researchers say:
Scientists are beginning to suspect that maintaining peak athletic condition
comes with a catch: Human beings who turn themselves into lean endurance
machines risk making themselves sick -- perhaps seriously so.
Mounting evidence suggests that bodies strained by prolonged and strenuous
exercise without proper rest are vulnerable not only to muscular and skeletal
problems, but to infections and perhaps even disease.
"There are red flags all over that the immune system is under stress and not
performing well," said David Nieman, a former marathoner who studies extreme
exercise as director of the Human Performance Laboratory at Appalachian State
University in Boone, N.C. "Some immune-cell functioning is down for hours. Some
is suppressed for days."
More...from the Star Telegram at:
http://www.dfw.com/mld/startelegram/living/5937489.htm



22. Hawaii Ironman experience is memorable ... but for many different reasons
Babette Kulka failed to meet the bike-transition cutoff deadline two years ago
at Ironman Hawaii. She was forced to stop, her dream incomplete.
Last Saturday, at the race's 25th anniversary, the 60-year-old Floridian beat
the bike cutoff by two minutes. Eighteen miles later, holding a glow stick in
the dark of night, Kulka tripped and fell, later learning she had fractured her
ankle.
Two volunteers walked with her the remaining eight miles. It was 1:30 a.m. when
Kulka finally crossed the finish line, 90 minutes past the race's official
close.
Moved by Kulka's grit, a young man gave her his finisher's lei, then took off
his finisher's T-shirt and handed it to her.
"You deserve this more than I do," said the man.
One thousand, six hundred and forty-five athletes started Ironman Hawaii, all of
them with a story to tell. Here's a look at three San Diegans and their
experiences:
More...from SignOnSanDiego at:
http://www.signonsandiego.com/sports/20031024-9999_mz1s24fit.html



23. Running Survey Reports Nearly 1/3 of Injured Runners Did Not Seek Medical
Attention for Their Most Severe Injury:
ROSEMONT, Ill., Oct. 1 /PRNewswire/ -- In a recent online survey conducted
by the American Academy of Orthopaedic Surgeons, almost one third of
injured runners who answered the survey did not seek medical attention for
their most serious injury. Injuries reported on the survey ranged from
stress fractures to tendonitis to plantar fasciitis.
"The most common injuries we see have to do with the knee and the
repetitive loading particularly of the kneecaps. You don't realize it but
the kneecaps absorb a tremendous amount of impact every time we land and
probably the most impact of any one particular joint of the body," said
Sherwin Ho, MD, orthopaedic surgeon and associate professor of surgery and
sports medicine specialist at the University of Chicago.
More from Marathon Guide at:
http://www.marathonguide.com/pressreleases/index.cfm?file=runningsurvey_031001



24. Setting Goals for Next Season:
Setting goals for your triathlon season is important if you want to improve upon
where you are and how you raced last year. Let's look at a few simple ideas when
goal setting.
One of the most important aspects of goal setting is making your goals
measurable. Your goal could be to 'run a 28:00 minute 5k' but it shouldn't be to
'get faster'. We all want to get faster in a relative sense, but we should put
ourselves out there and 'say what we mean, and mean what we say'.
Another important aspect of goal setting is to make the goal challenging but
realistic. Say for example, your current fitness level allows you to run a 40:00
10k off the bike; the chances of you running 33:00 is not very likely in a
season's time. By no means do I mean you should limit your goals, but they have
to be realistic. One of the strategies I follow when goal setting is to set
myself up for a few slam dunks along the way. Currently my fitness level tells
me I can swim a 14:10 for 1,000 yards. My first swim goal of the new season will
be to swim 14:00 for 1,000 yards by December 1st. Your goals should be
challenging but attainable. If you can't reach the first set of goals, how will
you ever reach the harder ones?
Setting and achieving goals needs to be under your control. Sometimes there are
other factors that affect your goals such as the course or who your competitors
are you are racing. Your goal may be to 'Finish in the Top 10' but if you have
no idea who will be racing that day; that may be unrealistic. This is where a
time goal is a good objective.
Another factor that may be out of your control is the weather or the course. You
may want to average a certain MPH on the bike, but if the course is very hilly,
this may not be realistic. Or if the wind or heat is playing a factor in the
race, times may be slower.
More...from Triathlete.com at:
http://www.triathlete.com/art.asp?3=334



25. Carbohydrate Depletion - Is it for You?
Louise Burke, Australian Institute of Sport, Canberra, Australia
The original carbohydrate loading protocol was probably one of the first modern
sports nutrition strategies to receive widespread publicity. It had all the
ingredients to make a good story - scientists using special techniques to study
a muscle, evidence of performance improvements, and good timing. It hit exercise
science journals in the early 70s, then found its way into running magazines
during the start of the popular running boom. For both elite and recreational
runners, this new carbohydrate loading technique seemed like a perfect
prescription to build up muscle glycogen.
The depletion phase in this protocol is defined and tough - a long exercise
session one week out, followed by 3-4 days of minimal carbohydrate intake and
continued exercise. If anything, the rigid instructions and the challenge add a
sense of mystique. It has become part of the endurance athletes folklore. So, it
is both surprising and understandable that anyone would ignore the 1980s
development of a "modified" carbohydrate loading technique which offers elevated
muscle glycogen levels to well-trained athletes without the need for a glycogen
stripping phase. But many top athletes still include a depletion.
More...from SportScience at:
http://www.sportsci.org/index.html?jour/03/03.htm&1




This Weeks Events:

October 22, 2003:
Alanya ITU International Triathlon - Turkey
http://www.triathlon.org/international/int-2003/alanya-2003/index.htm

October 24, 2003:
Ontario Power Generation Breath of Hope Relay - Ottawa, ON
http://www.on.lung.ca/events/ottawa.html

October 25, 2003:
Athens ITU World Cup and 2004 Olympic Games Test Event - Greece
http://www.triathlon.org/world-cup/wcup2003/athens/index.htm

Tulsa Run 15K - Tulsa, OK
http://www.tulsarun.com/index.asp

October 25-26, 2003:
Great Floridian Triathlon - Clermont, FLA
http://greatfloridian.com/

Varallo Sesia ITU Duathlon World Cup - Italy
http://www.triathlon.org/duathlon/dua-2003/events/varallo-duathlon-finale/index.\
htm
*ITU European Duathlon Championship*

October 26, 2003:
Arturo Barrios 5K/10K - Chula Vista, CA
http://www.triathlon.org/duathlon/dua-2003/events/varallo-duathlon-finale/index.\
htm

Casino Niagara Marathon - Niagara Falls, ON
http://www.niagarafallsmarathon.com/

Deep River 1/3 Marathon & 6K - ON
http://www.runnersweb.com/running/DeepRiver_RegistrationForm.rtf

Duke City Marathon, Half-Marathon and 5K - Albuquerque, NM
http://www.dukecitymarathon.com/

Marine Corps Marathon - Washington, DC
http://www.marinemarathon.com/

Rattle me Bones 5/10K - Ottawa, ON
http://www.ohfoundation.ca/help/events/other_events/rattle_me_bones_e.asp

October 27, 2003:
Dublin City Marathon - Ireland
http://www.dublincitymarathon.ie/


Visit our Upcoming page for more race listings at:
http://www.runnersweb.com/running/rw_upcoming.html

*Please verify event dates with the event websites*

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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



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Have a good week of training and/or racing.


Joint the Journey to Athens. Support the fundraising drive for Canadian
athletes:
http://www.runnersweb.com/running/news/rw_news_20030623_OttawaToAthens.html

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

Runner's Web Digest - October 17, 2003

The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
features, polls, trivia, bulletin boards and more.

For new subscribers:
If you have any questions regarding the options available for receiving
this digest, please do NOT email the list, rather email me directly at
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This newsletter has been composed using Outlook set to text format. The
Runner's Web Digest is a weekly digest of information on running,
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contained in the Digest are available from the Runner's Web Site or from
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If you still cannot reach the site, please email me at
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This Issue's Article Index:

1. Greece is striving for Olympic gold as Games' designs meld ancient and modern
2. Running on empty
In their bid to win at cross country, many teen female athletes starve
themselves
3. Premier athletes know how to stay on top
4. Exercise Seen As Help in Cancer Fight
5. Blair wants Britons off sofa and in the gym
6. World's Greatest Athlete ... Tom Pappas
7. The Subtleties of Heart Rate
8. Overtraining
Making a Difficult Diagnosis and Implementing Targeted Treatment
9. New Study Suggests Calories May Not Count:
10. Brave Jane an Inspiration
11. Low-Carb Could Spell Next Fast-Food Fight
12. A Priest on a Marathon Mission
13. Magnesium in Diet May Alter Heart Disease Risk:
14. Peanut Butter Good for Your Heart
15. From Runner's World
16. Sleek, light and durable speedsters
17. Protein for the Endurance Athlete
18. Even waddlers need marathons
19. Physical Activity Should Be a Vital Component of Adolescents' Routines
20. Why a broken heart hurts so much:
21. End of the Road
22. High-protein diet hinders athletes
23. Nutrition and hydration for cycling
24. Commonwealth Games Bids
25. Firm Your Form

Our latest column from Carmichael Training Systems is
available: CTS MultiSport - Winging it in Winter By Lance Watson.
Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Our resident massage therapist, Tracy Montgomery,
is always looking for questions on sports injuries and treatment for her
column at:
http://www.runnersweb.com/running/tm_columns.html


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

This week's poll is: "Where do you do the majority of your winter training?
[multiple choices allowed]
Outdoors
Indoor track
Treadmill
Wind Trainer
Stationary bike
Rollers"

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:   "In the past 20+ years the men's marathon best time has
progressed from 2:08:28 (Derek Clayton) to Paul Tergat's recent 2:04:55. What do
you think the men's best time will get under over the next 20 years?"

The results at publication time were:
1.   Sub 2:04  20 18%
2.   Sub 2:03  27 24%
3.   Sub 2:02  23 21%
4.   Sub 2:01  7 6%
5.   Sub 2:00 !!  35 31%
Total Votes: 112

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
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Book (actually Video) of the Week: Middle and Long Distances.
Middle and Long Distances brings you Mike Poehlein, who presents his training
techniques for 800m, 1500m, 3K, 5K, and 10K races. Learn which drills and
exercises he uses to get his athletes in top racing condition, and get new
insights for winning race tactics and strategies. Highlights include:
* three drills to achieve the most efficient, race-specific running form;
* eight types of training runs and the phase of training in which they should be
used; and
* five speed conditioning exercises.
Buy the video at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736000\
879


If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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.

The FiveStar Site of the Week: VaultGirls.com.
The "Vault Girls" are:
Mel Mueller,
Tracy O'Hara,
Mary Sauer,
Jillian Schwartz,
Jill Starkey, and
Kellie Suttle.
"The Vaultgirls are committed to changing the way society sees women. We want
women to realize that being athletic, fit and muscular are a better fit for life
rather than trying to starve yourself into an unrealistic image."
"Mission - To provide fit, athletic role models for women.
Goal - To destroy the myth that athletic bodies are not feminine.
Vision - To help create a society that believes that sports and fitness are
important to the development of self-confidence and well being for all women.
Vaultgirls are:
C - confident: being fit helps develop a high level of self-confidence!
A - aware: be aware of what you eat & how you exercise - it affects both body &
spirit!
R - respectful: respect your body - it's the only one you'll ever have!
I - individual: there is only one YOU, unique in all the world!
N - not judgmental: don't judge yourself or others & avoid comparisons!
G - goal-oriented: set realistic goals & reach for them!"
Check out their site at:
http://vaultgirls.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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

1. Greece is striving for Olympic gold as Games' designs meld ancient and
modern:
ATHENS The Olympic Games are coming home, but nothing looks like the old days.
Linking the past to the present is the challenge facing the 2004 Athens Games,
in the style department, at least.
While the Spanish architect Santiago Calatrava is revamping the Olympic Stadium
and the Athens 2004 Organizing Committee puts forward its colorful proposals for
the look of the Games (an agreement between host cities and the International
Olympic Committee), the Greek capital is bustling with construction and
expectation.
"It is a very moving experience," says Sophia Kokosalaki, a fashion designer in
charge of the costumes for the Games' opening and closing ceremonies. "Don't
expect an extravaganza; there will be traditional elements, but no folklore."
Designing the costumes is a great honor for Kokosalaki, 30, a London-based Greek
designer, who was invited to join the creative team headed by Dimitris
Papaioannou, a choreographer. For Kokosalaki, it is also a great opportunity to
venture out of her prêt-à-porter showroom and onto a global stage.
More...from IHT at:
http://www.iht.com/articles/113573.html



2. Running on empty:
In their bid to win at cross country, many teen female athletes starve
themselves.
If running phenom Caitlin Chock returns to the national cross-country
championships, credit ice cream with an assist.
"I eat a lot of ice cream," Chock said with a disarming giggle. "I need to eat a
lot."
Chock, 17, knows now she must eat to stay healthy, about 4,000 calories a day.
She must eat to run.
The Division II state champion from Granite Bay High School learned that lesson
dramatically at last year's nationals. Starving herself with a self-styled diet,
Chock ran one of the worst races of her storied career. Feeling weak and
mentally exhausted, she subsequently spent two months in a hospital.
More...from the SacBee at:
http://www.sacbee.com/content/sports/story/7572718p-8513853c.html



3. Premier athletes know how to stay on top:
Talent, tons of training, time-management skills and tireless devotion help some
athletes reach the pinnacle of their profession
Bob Carter and Mike Allende, The Bellingham Herald
NFL player Tom Ackerman never wanted to go back home and tell the people who
cared about him that he'd failed in football. He never had to.
Power lifter Liz Willett knew she wasn't happy with her life, knew she needed a
healthy boost of self-esteem. She found it in the gym, where she now can be
found at least four days every week.
Gymnast Jeff Johnson pushed himself, week after week for years, to make every
training session. He didn't want to find out what might happen if he missed one.
He never did.
Triathlete Kelly Molaski ran into leg problems three years ago that slowed her
progress, instilling doubt about how long she could compete. She had to trim her
running load, but at 45, she's still beating the sun up to train.
More...from the Bellingham Herald at:
http://news.bellinghamherald.com/stories/20031012/Sports/159308.shtml




4. Exercise Seen As Help in Cancer Fight:
WASHINGTON (AP)--New nutrition and fitness guidelines for the 9.5 million
Americans living after a cancer diagnosis say appropriate exercise can help even
the weakest eat better, feel less fatigue and recover faster.
"`It doesn't mean cancer survivors have to all of a sudden start training for a
marathon,'' cautions Colleen Doyle of the American Cancer Society, who
co-authored the organization's new advice.
More than 150 cancer patients a year trudge into Julie Main's weight room, often
pale and weak next to the more buff regulars at her California gym. For 10
weeks, in a free program backed by the local cancer hospital, they rebuild
muscles their disease has laid to waste.
Patients aren't doing aerobics at the Santa Barbara Athletic Club. But under the
guidance of general manager Main, a breast cancer survivor who started the
WellFit program with the Cancer Center of Santa Barbara, they work on resistance
machines to regain strength for everyday activities--carrying groceries, picking
up a toddler, climbing stairs.
More...from AJC at:
http://www.ajc.com/health/content/shared/health/ap/ap_story.html/Health/AP.V8052\
.AP-Cancer-Lifestyl.html;COXnetJSessionID=1Lj2GQ1rGyEeilMWZlJ3jfuCZMJp8e%202gK25\
F4WGdRhMu74GtnoJJ!1154790549?urac=n&urvf=10660831908980.030821696793537%20745
[Multi-line URL]



5. Blair wants Britons off sofa and in the gym:
Not satisfied with pursuing his own strict fitness regime of four vigorous
work-outs a week and the odd game of tennis, Tony Blair has declared war on the
bulges of the rest of Britain's population.
The Prime Minister has admitted, in a leaked letter, that the Government's
efforts to encourage more people to take up sport have failed and an
"interventionist" approach is needed to improve national fitness levels.
Writing to Tessa Jowell, the Secretary of State for Sport, Mr Blair said he
wanted to use London's bid for the Olympic Games as a catalyst to counter
lethargy among adults and children. Downing Street sees increased sporting
activity as vital if Britain is to reduce rising levels of obesity in the young
and head off massive future health bills for diabetes and heart disease.
Despite new sports centres and facilities using £1.6bn of lottery money over the
past nine years, participation in sport has increased by only 0.3 per cent in
the same period.
More...from the Independent at:
http://news.independent.co.uk/uk/health/story.jsp?story=452723



6. World's Greatest Athlete ... Tom Pappas:
Tom Pappas grabbed the title of 'world's greatest athlete' by winning the
decathlon at the 2003 World Championships in Paris this summer beating the world
record-holder with personal bests in the final two events: javelin and 1500m.
Here's the funny thing ... he told us that he doesn't really care for the longer
races, like the 1500m ... then the World title comes down to what? The 1500m!
"I knew if I let him beat me by 25 seconds, I could never live with myself,"
Pappas said of the final race.
.....A Tom of All Trades
U.S. decathlete Tom Pappas is the real deal, carrying on U.S. tradition.
At a solid 6'5, 210 pounds, Tom Pappas is a big man.
On the international track and field scene, there may be a few decathletes that
approach his stature, but if you ask him if he has to looks up to anybody, he
says with a smirk, "I don't think there's anybody bigger than me."
Pappas is right - in decathlon and the heptathlon (the indoor alternative),
there isn't anyone bigger. At 26 (he turns 27 on Sept. 6), the University of
Tennessee graduate has already established himself as one of the greatest
decathletes in U.S. history. Earlier this year at the USA Outdoors, he tallied
the second-best total ever by an American, and in March he won heptathlon gold
at the 2003 World Indoors. In other words, the rest of the world is on notice
that Tom Pappas is the real deal.
More...from USAOlympic.org at:
http://www.usolympicteam.com/goldmedal/100803_tomofall.html



7. The Subtleties of Heart Rate:
By: Jeff Devlin
Heart rate monitors. A training buddy. If you don't have one, get one! Ack! I've
watched "Toy Story" once too often. Seriously though, if you want to get the
most health and fitness benefits from your training, a heart rate monitor is an
essential training tool. If used properly, it will enable you achieve maximum
fitness levels while avoiding illness and injury caused by overtraining.
However, a heart rate monitor is useless if you don't know how to use it.
The most accurate way to determine heart rate zones is to have a stress test
done. This will determine your maximum heart rate and your anaerobic and aerobic
threshold heart rates. This may not be an option for most athletes. So, without
knowing your maximum heart rate or threshold heart rates you need another
method. There are many formulas that are about as accurate as a coin toss. Using
a formula that considers your current fitness level and health will increase the
odds of finding the correct heart rates. Once you have some training under your
belt there are self tests you can perform to more accurately determine your
target zones. I will discuss this further in another article.
You also have to realize that everyone is different. Some people are "slow
beaters" and some are "fast beaters." A low heart rate does not necessarily mean
you are a "stud" and a high heart rate does not always mean that you are out of
shape.
More...from Transition Times at:
http://www.transitiontimes.com/viewstorylocal.cfm?ID=3018&ett2locale=Pennsylvani\
a&ett2local=Pennsylvania
[Long URL]



8. Overtraining:
Making a Difficult Diagnosis and Implementing Targeted Treatment.
Overtraining syndrome is a serious problem marked by decreased performance,
increased fatigue, persistent muscle soreness, mood disturbances, and feeling
'burnt out' or 'stale.' The diagnosis of overtraining is usually complicated,
there are no exact diagnostic criteria, and physicians must rule out other
diseases before the diagnosis can be made. An orthostatic challenge shows
promise as a diagnostic tool, but the subjective feelings of the patient remain
one of the most reliable early warning signs. Prevention is still the best
treatment, and certain subjective and objective parameters can be used by
athletes and their trainers to prevent overtraining. Further studies are needed
to find a reliable diagnostic test and determine if proposed aids to speed
recovery will be effective.
Overtraining has for decades been one of the most popular topics in meetings and
journals dealing with top-level sports. The problem has been well known for 70
years (1), but many specifics concerning overtraining are still very unclear.
Researchers have tried to determine what happens to athletes when they begin to
overtrain. How does the pathologic condition of the whole body progress? If the
pathology and physiology of overtraining were better understood, we could have
uniform criteria for the early recognition of impending overtraining and should
be able to diagnose and cure the overtraining state with greater efficiency.
Prevention is still the best cure, and athletes, coaches, and physicians need to
recognize the early warning signs.
More...from the Physician and SportsMedicine at:
http://www.physsportsmed.com/issues/2001/05_01/uusitalo.htm



9. New Study Suggests Calories May Not Count:
One of the most controversial aspects of low-carbohydrate diets such as the
Atkins Nutritional Approach(TM) is their rejection of the tyranny of calorie
counting. Critics of these plans claim that the reason people lose weight on
low-carb diets is the same reason they lose weight on any other diet: they
actually consume fewer calories, presumably because they are bored with monotony
of all that steak. Now, a new study by Harvard researchers suggests that these
critics are wrong and that people lose at least as much weight on a
low-carbohydrate diet than those on a low-fat diet, even when they consume
significantly more calories every day.
Last May two studies were published in the New England Journal of Medicine that
showed the benefits of low-carbohydrate diets, but they left some open
questions. "Some people have argued that if there is a difference between low-
fat and low-carb diets as some studies have shown, it's due to caloric
restriction because people are either bored and thus eat less or people are
satiated and thus eat less," says Penelope Greene, a nutritionist at the Harvard
School for Public Health and chief author of the new study. "My own view is that
if it's boring then that's a particular concern, because that's not a diet that
can be maintained. If it's caloric restriction because it's satiating and people
are happy, I'm not sure that that's necessarily a bad thing. That seems like a
good thing."
More...from Yahoo at:
http://biz.yahoo.com/prnews/031014/nytu174_1.html




10. Brave Jane an Inspiration:
Terminal cancer sufferer Jane Tomlinson has been voted the UK's most
inspirational woman in a new poll.
Mother-of-three Jane, 39, from Rothwell, Leeds, was diagnosed with breast cancer
12 years ago.
But she has won over the nation with her brave attempt to live life to the full
and raise money for charity.
More...from Sky News at:
http://www.sky.com/skynews/article/0,,30100-12822397,00.html



11. Low-Carb Could Spell Next Fast-Food Fight:
CHICAGO (Reuters) - Jeff Endervelt's interest in low-carbohydrate foods began as
a personal quest when he experimented with the Atkins diet and spin-offs that
helped him shed 20 pounds.
As chief executive of Atlanta-based Blimpie International Inc., Endervelt saw a
market worth pursuing when his customers started asking for submarine sandwiches
on something other than white bread.
A sandwich shop called Blimpie's might seem an unlikely destination for dieters.
It is now also the only national restaurant operator testing a separate menu
targeted at the low-carb, high-protein eating craze.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3599792



12. A Priest on a Marathon Mission:
It's hard to tell what excites Father Jim Maher more, his upcoming run in the
New York City Marathon next month or the city's second-largest soup kitchen he
runs, the St. John's Bread and Life Program.
Over the phone last week he sounded as energetic as he usually does talking
about both. Maher's press rep calls his client the "Queens priest who runs like
the devil," but Maher says simply that he runs to help feed the hungry in this
city and that "it's no big deal for me because I like running."
This will be Maher's ninth city marathon and he will be one of 32,000 or so
runners in the 26.2-mile run, which wends its way through the five boroughs. The
city's Department of Transportation clears the way for one of the most popular
events in the city.
This year Maher will be joined by any number of boldface names. But who could be
bigger than Sean "P Diddy" Combs, the hip-hop mogul who says he hopes to raise
$1 million for three child-focused groups?
More...from Newsday at:
http://www.nynewsday.com/news/local/newyork/columnists/ny-nydug3490250oct12,0,40\
34704.column?coll=ny-ny-columnists
[Long URL]



13. Magnesium in Diet May Alter Heart Disease Risk:
NEW YORK (Reuters Health) - Greater intake of magnesium -- one of the minerals
recommended in a healthy diet -- appears to reduce the risk of heart disease, a
study of more than 7,000 men shows.
Dr. Robert D. Abbott of the University of Virginia Health System in
Charlottesville, and others, note in the American Journal of Cardiology that
although magnesium deficiency is believed to be detrimental for the heart, the
association "has not been clearly identified."
In order to do so, the researchers examined dietary magnesium intake in 7172 men
who took part in the Honolulu Heart Program. At enrollment, the average daily
dietary magnesium intake was 268 milligrams, with a range of 50 to 1138 mg.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3594602



14. Peanut Butter Good for Your Heart:
Study finds peanut butter has as much Vitamin E as raw nuts.
(HealthDayNews) -- It seems there's nothing nutty about regarding peanut butter
as a heart-healthy food.
A study in the latest issue of the Journal of Food Sciences found commercial
peanut butter contains levels of vitamin E as high as those in raw peanuts. The
study says that confirms peanut butter can be as beneficial as nuts in
protecting people against coronary heart disease.
American and Korean researchers tested raw peanuts, roasted peanuts and peanut
butter taken from crops harvested in two separate years.
More...from HealthScout at:
http://www.healthscout.com/news/1/515362/main.html



15. From Runner's World:
"As the days grow shorter, remember visibility on the road. Wear as much
reflective safety gear as possible. And don't forget your pet - reflective
running jackets are available for dogs too!" -Beth Moxey Eck, RW senior editor

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

"Think of a hill workout as a running-specific weight workout. The exaggerated
knee lift, driving arms, and pronounced toe-off necessary to run up hills
strengthens you every bit as much as hitting the weight room. Hill running also
works the cardiovascular system as your heart tries to keep pace with the
increased energy required to fight gravity. Consequently, hill workouts are very
taxing and should be done only once or twice a week." -Ed Eyestone, two-time
Olympic marathoner

Stay On Your Feet: Don't sit as soon as you finish a marathon. Stay upright and
keep walking to avoid cramping. Your leg muscles need blood to be pumped through
them. Otherwise, your legs will become very sore and stiff.

Bake Some Bread: "Select breads that offer lots of muscle-fueling carbohydrate
along with a dose of fiber, and avoid those, such as croissants, that come with
unwanted fat. Whole-grain breads such as seven-grain, 100 percent whole wheat,
and whole-wheat sourdough make excellent choices. One slice of whole-grain bread
usually supplies about 15 to 20 grams of carbohydrate and 3 to 4 grams of fiber.
Bread also supplies a decent amount of B vitamins-thiamin, riboflavin, niacin,
and folic acid-which all help your body produce energy."
-Liz Applegate, Ph.D.

Just Relax: "For that less tortured look when racing, relax your jaw, drop your
shoulders, shake out your arms, and concentrate on maintaining a smooth and
efficient stride."
-Bart Yasso, RW race & event promotion director

Visualization is a powerful tool that can help change your behavior. As you test
yourself during hard workouts, picture yourself on the starting line with a
positive attitude, knowing that you belong there with your worthy competitors.
As the workout progresses and you grow tired, concentrate on gently pushing
despite your fatigue. Become accustomed to the feeling of weary legs. Toward the
end of a workout, visualize yourself coming on strong and successful, as if the
workout were the finishing stretch of a race." From RW Complete Book of Women's
Running by Dagny Scott




16. Sleek, light and durable speedsters:
Some call it the Lance Armstrong wannabe effect. Others say mountain bikes are
just too slow on pavement. Whatever the reason, high-end road-racing bikes are
more popular than they've been in decades. The hottest category is bike frames
that use carbon-fiber - the lightweight, strong, shock-dampening material found
in tennis racquets, kayak paddles and other gear. Here are four models to check
out.
If it's good enough for Lance...
Trek 5900: Armstrong used this ultra-light, all-carbon climbing bike during the
Tour de France mountain stages.
Likes: Quiet, smooth, powerful climber. At just 17 pounds, one of the lightest
production bikes ever. Traditional frame with a level top tube. Shimano Dura-Ace
20-speed drive train.
Dislikes: None
Price: $4,800. (800) 879-8735; http://www.trekbikes.com
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-gear13oct13,1,2135351.story\
?coll=la-health-fitness-news




17. Protein for the Endurance Athlete:
The topic of protein for the endurance athlete is the cause of much confusion
for so many of us, with no shortage of literature and press on the subject.
Popular diet trends include:
Low fat/high carbs/moderate protein
High fat/low carbs/moderate protein
Low fat/low carbs/high protein
Which one should you follow? That is the burning question I always get from my
clients and fellow endurance athletes as they strive to stay lean and recover
quickly from training. There are a number of things an athlete can do to improve
their diet.
First, keep it simple -- take any food item you currently eat and move backward
to a more whole food. Many food choices these days are refined, and that causes
blood sugar issues. The more complex our food choices, the better.
For example: oatmeal! Many people eat oatmeal for breakfast, but they choose the
quick-cook type, which has been refined in the process. Think about moving to a
slow-cook oatmeal that will provide more nutrients.
More...from EggBeaters at:
http://66.77.216.76/exec/egg/article.cfm?publicationID=164




18. Even waddlers need marathons:
I never have run more than 5 miles at a time. These days I get my aerobic highs
on a bicycle. Yet now that a new marathon season is underway, my imagination is
picking up speed. I picture the agony and the satisfaction of running for hours
with hundreds, perhaps thousands, of other people who are not only pushing
themselves to their physical and psychological limits but also pushing
courageously against the current American tide.
In a quick-fix, highlight-reel culture, there is something quixotic about
running 26 miles, 385 yards. The event itself may seem as much party as
pain-fest, with cheering throngs, water stations and heroes' welcomes at the
finish. But think about the months of training just to get to the starting line,
all of those solitary hours on the road, the aches and the injuries, the life
you choose to miss, the nipping dogs and head-shaking neighbors.
More...from Yahoo at:
http://story.news.yahoo.com/news?tmpl=story&cid=679&ncid=742&e=14&u=/usatoday/20\
031014/cm_usatoday/11900584
[Long URL]



19. Physical Activity Should Be a Vital Component of Adolescents' Routines:
MANHATTAN, Kan., Oct. 14 (AScribe Newswire) -- You don't have to sweat, run a
marathon, or huff and puff for it to count, said Stewart Trost, Kansas State
University assistant professor in the department of kinesiology and community
health institute. Physical activity can be as simple as walking and Trost wants
adolescents to get on their feet at an early age.
According to Trost, lack of physical activity in adolescents is a huge problem
today. The prevalence of overweight children and adolescents in the United
States, ages 6 to 19, has tripled since 1963. Trost said childhood obesity is
dangerous and associated with several significant health risks, including an
increase in blood pressure, cholesterol and risk for Type 2 diabetes and
cardiovascular disease.
He said we have a generation of chronic disease. Those such as high blood
pressure will stay with adolescents as they grow older.
More...from AScribe at:
http://www.ascribe.org/cgi-bin/spew4th.pl?ascribeid=20031014.085532&time=10%2000\
%20PDT&year=2003&public=1
[Long URL]



20. Why a broken heart hurts so much:
Social rejection may affect brain as much as physical pain.
WASHINGTON, Oct. 9 -  A rejected lover's broken heart may cause as much distress
in a pain center of the brain as an actual physical injury, according to new
research.
CALIFORNIA RESEARCHERS have found a physiological basis for social pain by
monitoring the brains of people who thought they had been maliciously excluded
from a computer game by other players.
Naomi I. Eisenberger, a scientist at the University of California, Los Angeles
and the first author of the study to be published Friday in the journal Science,
said the study suggests that the need for social inclusiveness is a deep-seated
part of what it means to be human.
"These findings show how deeply rooted our need is for social connection," said
Eisenberger. "There's something about exclusion from others that is perceived as
being as harmful to our survival as something that can physically hurt us, and
our body automatically knows this."
More...from MSNBC at:
http://msnbc.com/news/978061.asp?0sl=-44




21. End of the Road:
To the uninitiated and uninvolved, this spot has the look of a hospital
emergency room on a day of disasters. It's the finish line of a big race. The
longer the race, the more startling the sights.
These are the first moments after the last running steps. Finishers have made
their final push for the line and their last gestures to the crowd. Now they
start to walk away from it all, as well as they're able.
An observer can't help but notice the people who look the worst. They wear a
thousand-meter stare, unaware of anyone nearby. They limp, stagger, weave or
lean on other runners for support. They bend double from pain or fatigue. They
bleed or vomit.
Officials triage the cases, sending those most at-risk to the medical tent. The
others shuffle toward recovery in the form of space-blankets, drinks and foods.
A ugly scene, you say? Only if don't look beyond the suffering. If you do,
you'll come to see the finish line -- past it, not in front -- as a strangely
beautiful place to watch a race.
More form Joe Henderson at:
http://www.joehenderson.com/archive/392.html



22. High-protein diet hinders athletes:
Athletes who adopt a high-protein, low-carbohydrate diet may hurt their
performance, not enhance it, sports nutritionists say.
For years, such diets have attracted throngs of athletes, from high school to
professional levels, who seek to build muscle and drop unwanted pounds.
Although conceding that the diet may well lead to weight loss, sports
nutritionists warn that it may not be the kind of weight athletes want to lose.
Instead of taking off fat, athletes on the diet who train vigorously and compete
regularly probably are shedding muscle mass.
"It's a trendy diet that is a big mistake for athletes," said Chris Rosenbloom,
an associate professor of nutrition at Georgia State University. "They find out
eventually that their body's run out of fuel too quickly."
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-athletediet13oct13,1,708856\
1.story?coll=la-health-fitness-news
[Long URL]




23. Nutrition and hydration for cycling:
Types of fuels needed
The type of fuel used during cycling depends upon your speed and the duration of
your ride. Carbohydrate is the main source of energy, whether you are racing
flat out in a 25-mile time trial or enjoying a leisurely ride in the
countryside. However, at the lower intensities (e.g. touring rides, or even to
some degree long distance time trials), in addition to carbohydrate (stored as
glycogen in the muscles and liver), fat is used much more as a fuel source too.
This is because there is time for fat to be converted into a useable energy
source at lower exercise intensities. In contrast, during short duration, hard
exercise, such as climbing a hill, energy needs to be delivered to working
muscles very quickly; carbohydrate is able to do this but fat cannot.
During a long ride (at a fairly low, steady speed) when fat is used as an energy
source, this spares some of the (relatively limited) amount of muscle glycogen.
This ability to use fat in preference to muscle glycogen actually improves with
training too. So, it pays to improve your fitness!
More...from TimeOutdoors at:
http://www.timeoutdoors.com/bike/health/4MTBLMP01061302E.htm



24. Commonwealth Games Bids:
Bids to stage the 2010 Games have been analysed by the evaluation commission of
the Commonwealth Games Federation and the subsequent report has raised several
"risk areas" which need to be addressed by the two competing cities, Delhi and
Hamilton. The commission concluded that both cities are capable of successfully
hosting the 19th Games, but raised issues over Canada also hosting the 2010
Winter Olympics in Vancouver and transport concerns in Delhi. The Commonwealth
Games Federation's 72 member countries will decide the winning city at a vote in
Jamaica on 13 November.
[From UK Sport]



25. Firm Your Form:
Although the biomechanics of running tends to provoke arguments in sports
medicine circles, there are a few general tips most experts agree on without too
much controversy. Although running style tends to be roughly preordained by your
innate and individual biomechanics and shouldn't be tampered with drastically,
minor corrections can make a big difference in performance and injury
prevention. Give yourself a casual test or have a buddy give you the once-over
while running. Health clubs often have treadmills positioned in front of
mirrors, which can be an excellent way to check yourself out.
If you think your own running form could use some attention, find a trainer or
strength and conditioning coach to help. If you've been running injury-free for
years, it probably doesn't make sense to drastically change your gait. However,
most of these tips can help you to run with more ease and less tension, saving
your energy for speed and endurance.
More...from Nike at:
http://www.nike.com/nikerunning/index.jhtml?loc1=ne&loc2=2003October3&at1=yes




This Weeks Events:

October 18, 2003:

Ironman Hawaii
http://vnews.ironmanlive.com/

Ottawa Athletic Club Corporate Relay - Ottawa, ON
http://www.runnersweb.com/running/corporate_relay.html

Under Armour Baltimore Marathon - Baltimore, MD
http://www.thebaltimoremarathon.com/

October 19, 2003:

Bay State Marathon - Lowell, MA
http://www.baystatemarathon.com/

Canadian International Marathon - Toronto, ON
http://www.runtoronto.com/

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

Hangzhou ITU Triathlon - China
http://www.triathlon.org/international/int-2003/hangzhou-2003/index.htm

Madeira 2003 ITU World Cup - Portugal
http://www.triathlon.org/world-cup/wcup2003/madeira/index.htm

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

Run for Lunch - Ottawa, ON
http://www.uottawa.ca/associations/course-run/


*Please verify event dates with the event websites*

October 18, 2003:
Hawaii Ironman
http://vnews.ironmanlive.com/


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


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

Television CBC - 1300 - 1430 EDT
IAAF Half Marathon World Championships
From Vilmoura, Portugal

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



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Have a good week of training and/or racing.


Joint the Journey to Athens. Support the fundraising drive for Canadian
athletes:
http://www.runnersweb.com/running/news/rw_news_20030623_OttawaToAthens.html

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

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Runner's Web Digest - October 10, 2003

The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
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this digest, please do NOT email the list, rather email me directly at
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This newsletter has been composed using Outlook set to text format. The
Runner's Web Digest is a weekly digest of information on running,
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This Issue's Article Index:
1. Ten Healthiest Sports
2. In the arena: The unnatural world of legal performance aids
3. The shocking truth - Mountain bike suspension and you
4. Ask the doctor: doing good and doing well
5. Do the Right Things
6. Why Aging Hearts Slow Down
7. Summer inspires weighty challenge
8. Testing mind and body, McVey completes Subaru Primal Quest
9. America's Greek drama: the first modern Olympic victor:
10. From Running Times
11. He's 92, She's 86, and They're Gym Rats
12. Warning over hidden fats danger
13. New Doctor, New Diet, but Still No Cookies
14. The pitch: No more blisters
  A potion cooked up by a Dodger trainer is catching on among ballplayers and
other athletes.
15. From Runner's World
16. Furry fitness
Like their owners, pets may need to get off couch
17. The ideal running and walking surface
18. Trail Runners' Curse: Poison Oak, Ivy & Sumac
19. The EPO Epidemic in Sport
20. Overtraining -  Myth or Reality


Our latest column from Carmichael Training Systems is
available -Triathlon: CTS MultiSport - Ending Season on a Positive Note
by Lance Watson & Stefan Timms.
Check it out at:
http://www.runnersweb.com/running/cts_columns.html

Our resident massage therapist, Tracy Montgomery,
is always looking for questions on sports injuries and treatment for her
column at:
http://www.runnersweb.com/running/tm_columns.html


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

The format of our weekly poll has changed as we have switched to BraveNet
since HitBox has discontinued their hosted polls service.

This week's poll is: "In the past 20+ years the men's marathon best time has
progressed from 2:08:28 (Derek Clayton) to Paul Tergat's recent 2:04:55. What do
you think the men's best time will get under over the next 20 years?"

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:   "Which of the following magazines would you rank
the highest?
Runner's World
Running Times
Triathlete Magazine
Inside Triathlon
220 Magazine
Other"

The results at publication time were:
1.   Runner's World  43 38%
2.   Running Times  25 22%
3.   Triathlete Magazine  16 14%
4.   Inside Triathlon  7 6%
5.   220 Magazine  8 7%
6.   Other  15 13%

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
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Book of the Week: Boston Marathon-Centennial Race Edition.
The First Century of the World's Premier Running Event.
Foreword: Joan Benoit Samuelson and Bill Rodgers
Race beside the runners from year to year and decade to decade with Boston
Marathon: The First Century of the World's Premier Running Event.
This centennial race edition offers the only complete history of the race--from
the dirt-scratched starting line of the first marathon in 1897 to the electronic
start of 1995's race. Boston Marathon reports the results from each year and
provides a riveting account that helps you relive the drama surrounding the
people who shaped each race--how they trained, the problems they encountered,
the sacrifices they made.
Tom Derderian--who not only has run Boston 14 times but also has attended every
race except one since he was born--is a veteran sports journalist and marathon
historian. His engaging style weaves together the facts, figures, and stories
into the rich tapestry that is the Boston Marathon.
But Boston Marathon provides more than just facts. You'll feel like you're at
the race, as Derderian takes you back in time to experience dramatic highlights:
* Clarence DeMar's seventh win in 1930, 19 years after his first Boston victory
* Kathrine Switzer's 1967 run as the first woman officially entered in the race
* John A. Kelley's incredible 61 races
* Bill Rodgers's four wins in 6 years
* The record-breaking duel between Cosmas Ndeti and Andres Espinosa in 1994
You'll refer to the book again and again for inspiration on daily runs--whether
you're training for the Boston or any other race. You'll learn how runners in
the past overcame social and personal obstacles, from the Great Depression and
two world wars to excruciating physical pain and the burdens of manual labor.
And you'll feel the disappointments and defeats, from the death of 1914 winner
Jimmy Duffy on a battlefield in France to the scandal of Rosie Ruiz in 1980.
Plus, 118 historical photos capture the magic and majesty of the people who have
made Boston Marathon history.
Each chapter chronicles a decade and includes a short introduction to the
political and social context that shaped the lives and times of the runners.
Year-by-year narratives show how the talents and backgrounds of the contenders
fueled the passions that drove them to dedicate so much of themselves to winning
the Boston Marathon. And you'll get a fascinating look at the evolution of
marathon training and practices.
The book also provides listings of runner's results for each race and a
chronicle of wheelchair racing in the Boston Marathon.
Relive the passion and history of the race that has inspired so many runners
through the years. Boston Marathon is the next best thing to having been there.
Buy the book at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0880114\
797


If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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.

The FiveStar Site of the Week: Ana Guevara´s Official Web Site.
In  just few years, Ana Gabriela Guevara has worked her way up to being one of
de greatest figures in international athletics.
For Ana Gabriela Guevara, "My Way" is not only the name of a song. It
represents, deeply, her way of life. This song by Frank Sinatra is a favorite of
the, now-a-days, 400 m fastest woman on earth. "The lyrics make me see the
future, it motivates me when I listen to it, because I would like to do
something that makes history, something that lives a track, I wish to do things
my way" she explained.
At Guevara-Espinoza House entrance, located in Nogales, Sonora, Mexico, a
glassed frame with medals protected by a crystal welcomes home where grew up one
of the most important athletes in Mexico's Sports history.
Visit the site at:



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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

1. Ten Healthiest Sports:
It is ironic that in an imperfect world few things are more flawed with
inefficiencies, inconsistencies and injury risks than the pursuit of
fitness.
Old manners of getting in shape seem to us today as antiquated and
inefficient as using Indian clubs and medicine balls. While racking up
several miles on the nearby track or jogging trail may be great for
cardiorespiratory health, it does nothing for the upper body and can wreak
havoc upon joints. Weight training may promote muscular strength, but it has
a limited effect on the most important muscle of all, the heart. And while
swimming seems to be everyone's ideal activity for the total-body workout,
it won't melt many calories without hard-won and proper technique, and is
worthless for anyone who lacks ready access to a pool.
Given such hassles, is it any wonder that, as the Centers for Disease
Control and Prevention has reported, some 70% of Americans don't engage in
regular exercise? Well, frankly, yes, especially when one considers the
benefits of even blatantly moderate physical pursuits such as walking or
gardening, which have been found to alleviate depression, decrease weight,
strengthen bones and reduce the risk of high blood pressure, diabetes, colon
cancer and premature death.
More...from Forbes at:
http://www.forbes.com/lifestyle/sports/2003/10/01/cx_ns_1001feat.html



2. In the arena: The unnatural world of legal performance aids:
Concerned about illegal performance enhancement in sports? Concerned about
how today's or tomorrow's temptations could affect the ethics and health of
your child, sibling or favorite Olympian? Your concern is legitimate, but it
would be prudent to save a few worry beads for legal performance
enhancement, too.
Sports have developed an increasing obsession with physiological and
technological detail; to the fear that if you are not exploring every nook
and cranny of your biomedical, biomechanical potential, somebody else across
the border or across the hall probably is.
Athletes have always looked for an edge. It's part of the game, part of the
rush, and the vast majority would much prefer it to be a legitimate edge.
Over the seasons, we have celebrated their innovations: from the Fosbury
flop, to the knuckleball, to ski jumping's V-style, to interval training.
But look at what this institutionalized restlessness has wrought in the
early 21st century.
It is now routine for Lance Armstrong and other athletes in endurance sports
to spend their nights sleeping in altitude tents or chambers that allow them
to increase their red blood cell counts without having to book a room in the
Alps, Rockies or Himalayas. It is routine for athletes in sports such as
tennis to travel with portable electrical stimulation machines that allow
them to contract leg or shoulder muscles without having to lift a weight or
a racket. Top athletes, it seems, take more pills - and we're talking about
legal pills - than retirement-home residents. Who can forget American
sprinter Kelli White's comment at this year's world championships in Paris
after testing positive. "After the competition, it's hard to remember
everything you take during the day," said White, who did not declare the
stimulant modafinil. I'm an active, amateur athlete closing fast on 40, and
I have absolutely no problem remembering what I take during a day:
multivitamin pill in the morning, the occasional anti-inflammatory and the
very occasional antibiotic.
More...from the International Herald Tribune at:
http://www.iht.com/articles/112248.html



3. The shocking truth - Mountain bike suspension and you:
Here are some "shocking" insights about the effects of suspension on your biking
and your fitness.
Buying a new mountain bike and understanding the particular suspension system
that it comes equipped with may sometimes require a degree in quantum mechanics:
Force, rebound, damping, millimeters of travel, air vs. oil shocks, fully
active, partial lock-out ...
What clicks for me is discovering the simplest levels and save the complexity
for later. So here's the long and short of it.
Bikes usually come in three varieties: fully rigid (no suspension), hard tail
(front fork suspension only), and full suspension (both front and rear
suspension).
It's entirely possible to start mountain biking without the use of any
suspension. If the trails or dirt roads that you ride aren't too beat up, or if
you're going to be riding your mountain bike on the road, you probably will not
notice a huge difference without it -- but if you want to explore out of your
realm onto new terrain and trails, suspension may be very helpful.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10244&sidebar=32&category=mtnbiking




4. Ask the doctor: doing good and doing well:
By Dr. Jeffrey Sankoff
Dr. Sankoff,
I trained for five triathlons this year, one of which was a
half-Ironman-distance event and one of which was a full-Ironman-distance
race. I also regularly donate blood, especially in these needy times. I have
not yet had any problems with my training because of my blood donations;
however, I am interested in what effect these periodic donations have on my
metabolism and whether they ultimately will cause problems -- particularly
during periods of increased training volume and Intensity.
Thank-you,
Robert E. Zeitner
Robert,
By donating blood you are performing a valuable service; however, you also
want to be sure your training and racing are sustainable after making a
donation.
The short answer to your concern is that periodic blood donations (no more
than once every two months) should pose only minimal effects on your
training ability, except at higher intensity, and even then only for a few
days after donating.
However let me expand on this by changing your question subtly: How do
periodic reductions in hemoglobin affect an athlete's ability to train?
Blood is a complicated tissue with many different roles. When you donate
blood, you give up a pint of fluid containing mostly water along with
various proteins and cells in solution. During high-intensity endurance
activities however, it is hemoglobin, found within our red blood cells, that
is most important.
More...from InsideTri at:
http://www.insidetri.com/train/spmd/articles/1773.0.html




5. Do the Right Things:
by John Hanc
The best way to improve your running is to build simple, sustainable
training habits. The hard part is knowing which habits work best. So we
collected the only eight you'll need to run successfully for a lifetime
In 1989, leadership guru Stephen R. Covey wrote his famous book, The 7
Habits of Highly Effective People, in which he identified traits shared by
successful individuals from all walks of life. Great concept. The book sold
millions. We decided to do the same with running. We checked in with
Olympians, pros, coaches, exercise physiologists, and regular folks with 2
or 3 decades of running under their belts, and we found that there are
actually eight habits of highly successful runners (sorry, Mr. Covey).
An important caveat here: By "successful" we don't necessarily mean fast,
though following these habits will certainly help you get faster. To us,
successful runners are those who are happy and motivated for the long haul.
If and when these runners race, they race well, and get the most from their
efforts. They are rarely injured, and enjoy total-body strength and fitness.
Above all, successful runners are healthy, energized, optimistic
individuals.
And they got this way because of their running habits, which you can easily
integrate into your own running lifestyle. At which point they become second
nature.
In the end, successful running isn't always a matter of luck or genes or
even personality. It's about doing the right things. Eight of them, to be
exact.
More...from Runner's World at:
http://www.runnersworld.com/home/0,1300,1-51-54-5648,00.html




6. Why Aging Hearts Slow Down:
(HealthDayNews) -- Elevated levels of a heart protein called G-alpha-i in
older adults are linked to a decrease in the pumping ability of the heart.
So says a Duke University Medical Center study in the Oct. 4 issue of the
Journal of Cardiovascular Pharmacology.
The study provides researchers with a better understanding of why the
heart's pumping ability declines as people age and suggests there may be a
way to use drugs to treat this age-related decrease.
The Duke team notes patients with congestive heart failure also have
elevated levels of the G-alpha-i protein. It's known that a class of drugs
called beta blockers can help improve the symptoms of congestive heart
failure. These drugs also reduce levels of the G-alpha-i protein.
This leads the researchers to believe that beta-blocker drugs offer
potential to slow the natural decline of the aging heart in older healthy
people.
"The results of our study suggest that the dampening of G-alpha-i activity
in the human heart may improve the age-induced decreases in cardiac
function," principal investigator and pharmocologist Madan Kwatra says in a
news release.
"From what we know now, it would seem logical to consider the use of beta
blockers in a preventative role. More research, however, is needed to prove
this hypothesis," Kwatra says.



7. Summer inspires weighty challenge:
In accordance with annual tradition, I pulled out the baggy blue shorts, the
fraying grey T-shirt and the long-deflated "Nike Airs" and declared I was
off for a run. To which a small human who bears an unfortunate resemblance
to myself questioned: "Why?"
Children are, of course, very stupid. So there was no point explaining the
reason I intended to pound my puffy legs and jiggle my distended stomach for
30 excruciating minutes was pure, unadulterated fear. The fear that grips
most of the other sad desperates who waddle around the undulating
five-kilometre creek-side circuit that is our personal hell.
We are scared of the flab that conceals our belt buckles. We are scared of
the extra chins that emerge from beneath the stubble during our post
grand-final shave - although not quite scared enough to take a diuretic.
More...from The Age at:
http://www.theage.com.au/articles/2003/10/04/1064988450570.html




8. Testing mind and body, McVey completes Subaru Primal Quest:
Testing their strength, stamina and mental endurance and pushing back
exhaustion and pain, Kevin McVey of Kennett Square and his teammates
completed and beat half the field in the Subaru Primal Quest Adventure Race
last month in California.
McVey, 35, spent his vacation days paddling, mountain biking, kayaking,
ascending and descending rock faces with ropes, trekking, caving,
orienteering and in-line skating over 457 miles of rugged terrain in seven
days without the benefit of more than a few hours of sleep racing with three
other team members.
One-hundred teams registered, and 80 teams of four actually started the race
on Sept. 5. Only 57 professional and amateur teams completed the arduous
journey. McVey's amateur team, OutdoorAthlete.Com, came in 24th, the fastest
amateur team. The winning team took home a $100,000 prize. The event was
billed as the most challenging, most grueling and most competitive race of
its kind. The race will be televised on CBS on Jan. 10, 2004.
McVey has been a runner, a mountain biker and a trekker for years and raced
in single sport competitions and triathlons before learning about adventure
racing when the first Eco-Challenge was run in the mid-1990s. He began doing
36- and 48-hour races and met and raced with two of his current team
members, captain Kip Richards of Michigan and Eric Mond of Iowa. "These guys
realized I didn't really know what I was doing, but we always managed to do
really well. They knew I could race," McVey said.
More...from the Kennett Paper at:
http://www.zwire.com/site/news.cfm?newsid=10257681&BRD=2250&PAG=461&dept_id=4519\
91&rfi=6



9. America's Greek drama: the first modern Olympic victor:
ATHENS, Greece (October 4, 6:22 a.m. PDT) - He would go on to write fiction.
But there was a spring morning in Athens that needed no invented drama.
"Why, it was a moment to inspire," wrote James Brendan Connolly in a memoir
on his journey from Boston to the all-marble Panathinaikos Stadium to become
the first Olympic victor in more than 1,500 years.
The homecoming of the Olympics to Athens next year will pry open the
archives of the first modern games in 1896. Some gems will spill out.
Greeks will renew their admiration of Spyridon Louis, the scrawny shepherd
who won the marathon. The French will bask in tributes to Baron Pierre de
Coubertin's vision of reviving the games.
More...from the News Tribune at:
http://www.tribnet.com/24hour/sports/story/1018646p-7150844c.html



10. From Running Times:
Tapering for Key Races:
With only a few weeks to go before key fall races, it is time to think about
tapering. Tapering, or cutting back, during the last few days or weeks
before a race, can improve your performance by 2-8%, according to studies
reported by Pete Pfitzinger in our July 1999
<http://www.runningtimes.com/issues/99julaug/taper.htm> issue. Pfitzy
recommends cutting back for 7-10 days for key races less than 10K, and up to
22 days for the marathon, with reductions of 20% of total mileage three
weeks out, 40% two weeks out and 60% in the last week. Key to an effective
taper, however, is maintaining intensity of your workouts during these days,
doing quality speed workouts at the same paces you have been running, but
with fewer repetitions and less total volume to tire you.

Chronic Exertional Compartment Syndrome
Q: I am a former collegiate track and cross country runner who is trying to
follow a running schedule again after a few months off. However, I am
experiencing pain in my shins about 10 minutes into my runs which makes it
very difficult to continue. Specifically, the tibialis anterior muscles
become extremely tight and I lose the ability to land and push off my feet
like I should be able to. After about ten minutes of running I begin to land
really hard on my feet, and it feels like I am slapping my feet on the
ground with every stride. I think that I more or less lose the ability for
dorsi flexion. I lose the ability to pick up/point up my toes after my foot
lands, and my feet then land harder as the foot does not roll properly. I am
wondering what could be the cause of this.
A: The symptoms that you are describing are consistent with chronic
exertional compartment syndrome (CECS). The muscles in the lower leg are
divided into four groups by a membrane known as a fascia. Each muscle group
also includes a nerve, artery and vein. When you exercise, muscle may
increase in size by 20%. If the fascia is too tight to allow this expansion
to occur, the fascia acts as a tourniquet. This may occur in  any or all of
the compartments.
You are describing symptoms affecting the anterior compartment. You are
developing foot drop - the inability to lift your foot, making your running
very awkward (foot slapping). When you stop running, the symptoms resolve,
because the muscles return to normal size.
Typically, weight loss, orthotics, different running shoes and stretching
have no effect on this problem. Usually, the exam is completely normal when
a runner with CECS presents for evaluation. X-rays, MRIs and bone scans will
also be normal. The diagnosis is made by inserting a needle into each
compartment and measuring the pressure before and after exercise. If the
pressures are elevated, treatment involves surgery to release the tight
fascia. Most runners are able to return to full activity afterwards. The
other option is to limit activity, so that you stop when symptoms develop.
If you develop severe pain and/or numbness that persists with rest seek
medical evaluation immediately. If pressure in the muscle group remains
elevated for a prolonged period of time, the muscle may die. Although this
is not a common occurrence without trauma, don't take persistent symptoms
lightly.



11. He's 92, She's 86, and They're Gym Rats:
Abe Cohen works out every day, and the workouts include at least a couple
hundred crunches. Cohen is 92. His wife, Esther, who works out with him, is 86.
Her daily ab exercise total is 400.
The Bay Shore, N.Y., couple have been exercising at a Bally's Fitness Center in
their Long Island community for 27 years. "We go to Bally's seven days a week -
me and my wife, of course - and we go for two hours," Cohen said.
Experts think the Cohens show what older people are capable of, although they
caution most of them not to try everything the Cohens do.
For the Cohens, exercise started at Abe Cohen's retirement in 1975, with a
suggestion by the younger of their two children, 57-year-old Martin.
As Abe recalls it, the conversation went like this: "He said, 'Dad, join the
gym, you'll have something to do.' I said, 'Come on, I never did it; why are you
bothering me?'"
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A51001-2003Oct6.html



12. Warning over hidden fats danger:
The food industry is not doing enough to cut levels of dangerous fats in foods,
consumer experts have warned.
An investigation by Health Which? magazine says trans fats, or trans fatty
acids, are found in many different kinds of foods.
Doctors have found even a small reduction in trans fats can cut coronary heart
disease by a quarter.
But Health Which? said the food industry was not doing enough to minimise the
risk.
Trans fats are created in the process of making hydrogenated fats and oils,
formed when hydrogen is bubbled through vegetable oil.
Hydrogenated fats are used to extend the shelf life of products.
However, they have no nutritional benefits, and many health experts believe they
are more harmful than the better-known saturated fats.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/3167764.stm




13. New Doctor, New Diet, but Still No Cookies:
MIAMI BEACH, Oct. 6 - Theories abound as to what has propelled the South Beach
diet to the center of the weight-loss universe since the book bearing its name
was published in April. Is it the image it conjures, of bikini-clad models
picking at tropical fruit salad between sun-drenched photo shoots? Is it the
aqua shimmer of the book jacket, as eye-catching as the surf off Ocean Drive?
Or is it that Dr. Arthur Agatston, the cardiologist behind the latest
low-carbohydrate, high-protein diet, is on to something?
Dr. Agatston - whose office is not in South Beach, by the way, but the older,
tamer neighborhood to its north - is not far from that giant of diet doctors,
the late Dr. Robert Atkins, in his belief that refined sugar and white flour are
the villains behind the nation's climbing obesity rate. Like the Atkins diet,
the South Beach diet strictly limits bread, potatoes and other carbohydrates,
especially during a two-week initiation period, and allows the dieter to eat red
meat, eggs and cheese.
But while the Atkins diet allows just about any fatty food that is not also
starchy, Dr. Agatston advocates mostly unsaturated fats, like those in olive
oil, nuts and oily fish like salmon. Butter is nowhere in the South Beach diet
meal plans, nor is bacon or anything fried. The South Beach diet also differs
from Atkins in that it allows carbohydrates - though only those high in fiber,
like multigrain bread and wild rice.
More...from the NY Times at:
http://www.nytimes.com/2003/10/07/health/nutrition/07DIET.html




14. The pitch: No more blisters:
A potion cooked up by a Dodger trainer is catching on among ballplayers and
other athletes.
Dodger head trainer Stan Johnston has spent half his life in his kitchen,
concocting a remedy to prevent and treat blisters.
His latest potion contains 12 secret ingredients, smells like an old-fashioned
medicine cabinet, looks like thick teriyaki sauce - and pitchers love it.
The Dodger season may be over, but Johnston's blister remedy is still at work.
After years of tinkering with his blister cream and trying it out on various,
highly paid guinea pigs, such as former L.A. pitcher Ismael Valdes, Johnston's
remedy has taken off this year among major league pitchers. Gymnasts, hockey and
football players, even construction workers have ordered it. Johnston recently
applied for a patent and hopes to partner with a drug company in his quest to
take his ointment to the masses.
"I'm very serious about this," says Johnston, a quiet man who calls himself an
inventor at heart. "We'd like to go through the Food and Drug Administration and
get it approved and put it on the open market."
The product is called Stan's Rodeo Ointment - and the rodeo is where the story
begins.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-blisters6oct06,1,4292257.story?coll\
=la-headlines-health



15. From Runner's World:
Marathon Bound? In many cases, slower training pace, weekly rest days, and
regular walk breaks will reduce your chances of becoming injured. But if you've
been battling a chronic ailment or know that you're prone to injury once your
mileage begins to increase, choose a less demanding event than the marathon.
- Jeff Galloway

Foamy Feet: Keep your feet strong, flexible, and injury-free with these simple
drills. You'll need a foam roll, which is great for balance training and spinal
stabilization.
1. Stand with the arch of your left foot on the foam roll. Bend your left knee,
lift your right foot off the floor, and balance on your left foot as if you were
squatting on one leg. Reach forward with your right heel, bringing your extended
right leg forward about 2 feet in front of your torso. Tap your right heel to
the floor. Press through your left hip and leg to rise to the starting position.
Repeat 10 to 15 times. Do three sets with each foot.
2. Stand 1½ to 2 feet in back of the foam roll with your feet directly under
your hips. Lunge forward with your right leg, planting your right foot onto the
roll. Bend your right knee about 45 to 50 degrees as you sink into the lunge,
aligning your right knee over your first and second toes. Press through your
right foot to return to the starting position. Repeat 10 to 15 times. Do three
sets with each leg.

Pasta Imposter: Have you ever tried spaghetti squash? When prepared, spaghetti
squash actually resembles a plate of spaghetti, so you can add all your favorite
sauces and toppings. Rich in fluids (about 92.3 percent water), fiber,
potassium, Vitamin C, and pantothenic acid (a B vitamin), spaghetti squash makes
an ideal, low-calorie entrée that's filling but high in carbohydrates.




16. Furry fitness:
Like their owners, pets may need to get off couch.
Madison - At a recent "dog jog" here, a striking resemblance was noted between
the two-legged runners and their four-legged sidekicks. The three sets of thighs
in the front-running teams were taut and sinewy - belonging to marathoners and
their equally well-exercised dogs.
"I run 80 miles a week," said Brian Root, an athletic gray-haired man from
Oregon who has won the two-mile race twice, although not this year.
"She runs 150 to 200 miles" a week, he said with a tilt of his head toward his
panting companion, Eilish, an 8-year-old Irish setter.
The fact that Eilish looked as though she were in as good - or better - shape
than Root shouldn't come as a shock, said David Rosene, a veterinarian at the
Shorewood Animal Clinic.
More...from the Journal-Sentinel at:
http://www.jsonline.com/alive/fit/oct03/174997.asp




17. The ideal running and walking surface:
  have been running for approximately thirty years. I realized some time back
that if I were going to continue this form of exercise into my later years, I
would need to consider the ramification of the constant impact to my legs,
ankles, knees and joints. These days I avoid running on any hard surface like
asphalt or concrete. When I travel to an urban environment, and I am forced to
run on a non-forgiving surface, I pay the price the next day. When I was in my
thirties I would run on asphalt streets in da great city of Chicago. I started
having trouble with my right knee. It got to the point where it was painful to
even cross my legs. I went to the doctor and he suggested that I was beginning
to suffer from arthritis from all of my previous years of running. That was not
an acceptable answer. I switched my running regimen to a well-rutted dirt path
at the local park, and joined the local health club to use their treadmills when
Chicago winters prevented outdoor exercising. Gradually the aches and pains
disappeared.
More...from Run the Planet at:
http://www.runtheplanet.com/pages/refer/articles/surface.php




18. Trail Runners' Curse: Poison Oak, Ivy & Sumac:
By JAMES RAIA
A leisurely day hike, a challenging trail run or a weekend camping trip can
provide great relaxation, help maintain fitness and reduce stress.
But pursuing the wonders of nature can also have drawbacks.
In addition to the potential dangers of the sun's rays and the discomfort of
insect bites, outdoor enthusiasts should be aware of the evils of a trio of
nasty and nagging plants - poison oak, poison ivy and poison sumac.
According to the American Academy of Dermatology in Schaumburg, Ill., the toxic
oily resin from the plants are among the country's most common allergic
reactions.
As many as 50 million North Americans are affected per year.
And for those active in the great outdoors, there's little escape. With the
exception of Hawaii, Alaska and some desert areas of Nevada, the weed is
prevalent throughout the United States in its three regional varieties:
More...from James Raia at:
http://www.byjamesraia.com/index.php?showcat=1&article=1




19. The EPO Epidemic in Sport:
Hein Verbruggen, Union Cycliste Internationale, Lausanne, Switzerland
It is interesting to note that performance-enhancing drugs have been used since
the beginning of organized sports. There is evidence that such substances were
used as early as the 4th century B.C., at which time there existed substances
and methods to create feelings of euphoria, decrease fatigue, and increase
strength.
With the advent of modern organized sporting activities ^ dating back to the
19th century ^ has come ever-increasing interest in superior performance. The
ability to accurately measure time and strength contributed to this interest,
and the lure of prizes and fame led to the undertaking of sports as a
profession.
Notably, in recent decades there have been well publicized increases in the use
of new synthetic substances, including morphine, codeine, amphetamines, anabolic
steroids, and corticosteroids to increase performance. There has also been a
strong trend toward increased use of dietary supplements.
Most recently we have seen the introduction of synthetic peptides such as
erythropoietin (EPO) ^ the first substances that have quantifiable impacts on
athletic performance, and which are very hard to detect.
More...from Bloodline at:
http://www.bloodline.net/stories/storyReader$3144



20. Overtraining -  Myth or Reality:
Is it overtraining?  Or is it overreaching, staleness, burnout, underrecovery,
inadequate recovery syndrome, overuse syndrome, training stress syndrome, or
chronic fatigue syndrome?  All of these terms were used at the conference. It
was a popular topic: a symposium, a number of related conference sessions, and
the Second Annual USOC and ACSM Human Performance Summit.   Last year's Summit
was sold out. This year's didn't quite have a sell-out crowd, but it may have
been because of the coverage the topic received during the regular conference
sessions.  It's too bad more people didn't attend, because it was an opportunity
to interact with researchers and coaches on the panel.  Here's a short summary
of what we heard at the Summit.
It began with asking a simple question:  What's responsible for peak
performance?  The answer:  training.  Olympic swimmer Mark Spitz trained by
swimming 10,000 yards a day in his time.  Today children are swimming that far,
and swimmers such as Janet Evans swam more than 50% over that amount.  We hear
top athletes say "you have to train hard," and we attribute to some extent the
Kenyans' success on the fact that they train hard.
But as one panelist said, some athletes may undertrain; that is, not train hard
enough. The overload principle is absolutely necessary.  By this, we mean a
progressive increase in training load with the goal of improving performance. 
What we need to know is when to cut down the load.  Overreaching is excessive
overload with inadequate rest resulting in poor performance in training and
competition.  But overreaching that results in long-term loss of sport
performance is overtraining.
A number of  factors contribute to overtraining:  long-term, high-intensity
training; insufficient recovery; frequent competition resulting in mental and
physical stress; poor training plan or lack of variety in training.  Medical
conditions such as illness or allergies may play a role.  Also look for poor
diet or inadequate caloric intake.  There may be environmental stress factors
such as altitude, temperature, humidity, or travel.  Or there may be
psychosocial stressors:  conflicts with coach, faculty or friends, problems in
work or school.  As Tim Noakes, one of the panelists said, "When the
hypothalamus isn't able to cope with the total amount of stress, something goes
wrong."   Harm Kuipers gave us examples:  take an athlete over three time zones,
or to altitude, put them in a dull environment without contact with family, or
train in hot and humid conditions.  Work them hard in conditions such as these
and they will be overtrained.
The defining characteristic of overtraining:   an unexplained drop in
performance in training or competition.  There are over 100 potential symptoms,
but only a few are important:  exaggerated fatigue or "heavy legs", a mismatch
between training load and perception of effort, and changes in mood, sleep, and
concentration.
Prevention techniques for avoiding overtraining:
Know the athlete--establish a profile, get medical checkups.
Use good planning and periodization of training.
Have effective testing and evaluation methods.
Optimize recovery.
Proper nutrition and hydration.
Educate the athlete to listen to and understand the body.
Mutual trust between the athlete and coach; open communication.
And if the athlete does overreach to the extent of becoming overtrained?  Rest. 
Giving us a little anecdotal information, Tim Noakes used Mark Allen as an
example, who will train at a lower heart rate of around 150 beats per minute for
three months and take two months off each year.  Tim reminded us that you can't
raise performance unless you limit competition, and a very real problem of the
Kenyans is their "burnout" rate.  Of nine in competition, eight may not return
in subsequent years.  So perhaps coaches need to address the issue of whether
there is a limit of training above which harm, not benefit, results.  And for
the sport scientists:  a need to study how little training one needs, not how
much.
From ACSM: Limits to Sport Performance  at:
http://www.sportsci.org/news/news9807/acsmmaw.html#wolffe




This Weeks Events:

*Please verify event dates with the event websites*

October 6-12, 2003:
World Road Cycling Championships - Hamilton, ON
http://www.hamilton2003.com/

October 11, 2003:
Beat Beethoven 8K - Ottawa, ON
http://www.events.runningroom.com/site/?raceId=707

Road Runner Akron Marathon - Akron, OH
*North American Marathon and USATF Club Relay Championship
http://www.akronmarathon.org/

United Technologies Greater Hartford Marathon, Hartford, CT
http://www.hartfordmarathon.com/

October 11-12, 2003:
Rocky Mountain Festival for Runners - Durango, CO
http://www.durangomarathon.com/

October 12, 2003:
1° Edición" 30° Aniversario del Club A.G.P " - Puerto Mar del Plata, MEX
http://www.yocorroyvos.com.ar/

B.A.A. Half-Marathon - Boston, MA
http://www.bostonmarathon.org/HalfMarathon/

Budapest Women's 10K Classic - Hungary
http://www.budapestmarathon.com/eng/women/wel/greet.php4

Lasalle Bank Chicago Marathon - IL
http://www.chicagomarathon.com/
Runner's World *LIVE* Coverage
http://www.runnersworld.com/events/chicago03/home.html

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

Melbourne Marathon - Australia
http://www.melbournemarathon.com

Ocean State Marathon - Providence, RI
http://www.oceanstatemarathon.com/

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

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

Run Liverpool L1310K - UK
http://www.runliverpool.org.uk/

October 13, 2003:
Chelsea Challenge 5K - Gatineau, PQ
http://www.skiandcycleworks.com/events.cfm

October 18, 2003:
Hawaii Ironman
http://vnews.ironmanlive.com/


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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they
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Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list
at: mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum or
Guest Book, available off our FrontPage. If you post to the mailing list
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changes.

Have a good week of training and/or racing.


Joint the Journey to Athens. Support the fundraising drive for Canadian
athletes:
http://www.runnersweb.com/running/news/rw_news_20030623_OttawaToAthens.html

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

Runner's Web Digest - October 3, 2003

The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
features, polls, trivia, bulletin boards and more.

For new subscribers:
If you have any questions regarding the options available for receiving
this digest, please do NOT email the list, rather email me directly at
mailto:RunnersWeb@...

This newsletter has been composed using Outlook set to text format. The
Runner's Web Digest is a weekly digest of information on running,
triathlons and multisport activities. It is sent via an email list at
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everyone on the list.

You can receive the digest in three ways:
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References/URLs:
Most references in the digest which do not have a specific URL listed
here are available from the Runner's Web FrontPage at:
http://www.runnersweb.com/running.html
Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
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All URLs listed here have been verified as of the Digest publication
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If you are unable to reach a URL listed here, ensure that you are using
the entire URL (see above).
If you still cannot reach the site, please email me at
mailto:runnersweb@... and I will try to track it down.

Note: Some sites require free registration.


New This Week:

This Issue's Article Index:
1. Athletics: Training - Variety is the Spice of Life
2. Just What the Doctor Ordered
3. Hard work the only way to the top say Snell and Walker
4. Raising the bar at 40
  More athletes are staying in the game longer, leading the way for middle-aged
Americans.
5. Researchers Say Fit Leaders Are Better:
6. Starting Lines
There are starting lines where the gun sounds and you're off, and there are
quieter starting lines -- points of embarkation about which Alison writes.
7. Male Brain Science Gives Clue to Nagging Questions
8. From Runner's World
9. Clydesdales enjoy living large
10. Sun lotions 'are not effective'
Sunscreen lotions may not protect against skin cancer, according to a study by
British doctors
11. First World Championships Challenge Yoga Karma
12. Walk/run speaks to the heart
13. "Every runner has at least one great story."
14. Runner Hoffman shows no signs of slowing down
15. Women's Running Events Flourish
16. Training to Prevent Injury
17. Even mild ankle injuries should be taken seriously
18. Ironman Canada 2003 Report
19. How to use your Heart-rate monitor effectively
20. Long Repeats are Best. Benefits to Longer Intervals.
21. L.A. Marathon's Oldest Runner Training For World Record
22. Fatty diet not linked to stroke
23. Triathlon basics...train all of your body systems
24. Running Technique
25. Briton Fiennes to Tackle Seven Continent Marathon


Our latest column from Carmichael Training Systems is available - Five great
track workouts
By Lance Watson, www.trainright.com.

Our resident massage therapist, Tracy Montgomery,
is always looking for questions on sports injuries and treatment for her
column at:
http://www.runnersweb.com/running/tm_columns.html


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

The format of our weekly poll has changed as we have switched to BraveNet since
HitBox has discontinued their hosted polls service.

This week's poll is: "Which of the following magazines would you rank the
highest?
Runner's World
Running Times
Triathlete Magazine
Inside Triathlon
220 Magazine
Other"

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 is the longest event you have completed?
  Adventure race
  Century bike race
  Ironman triathlon
  Marathon
  Olympic triathlon"

The results at publication time were:
Adventure race  3
Century bike race  7
Ironman triathlon  17
Marathon  35
Olympic triathlon  6
Total Votes: 68

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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Book of the Week: The Holy Grail of Individually Trained Triathletes
Joe Friel has done an amazing job on preparing this comprehensive triathlete
training manual. Engaging as a read from start to finish, yet cross referenced
well enough for virtually anyone to open it and find specific areas, this book
covers it all.
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/188473748X/runnersweb/103-5549632-1685451


If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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.

The FiveStar Site of the Week: the Official Website of Professional Triathlete
Rachel Susanne Sears.
"Rachel started her foray into running with 5am morning 'jogs' with her dad at
the age of 8.  She delighted in ending the morning jaunts with final sprint to
the door.
As a junior high school student, Rachel joined the Central Square cross country
team . She later joined the track team and continued into high school as a
competitive runner. Rachel competed consistently at the state and national level
as a high school athlete, racing at Junior Olympic nationals, X-C states, indoor
track states and nationals and outdoor track states.  Injury and a year long
stint as an exchange student shortened Rachel's high school career.
In the fall of '92 Rachel enrolled in Syracuse University on athletic/academic
scholarship.  She graduated in 5/96 Cum laude with a BA in TV/radio/film
production and international relations.  She competed for the Orange during her
freshman year only, opting to pursue other activities and thus de-emphasizing
training/racing from 1993-1998.
After beginning her career as a national sales rep for radio, Rachel settled in
Boston, MA.  She soon haphazardly prepared for her first marathon, the '98 New
York City Marathon.  Inspired by the humbling experience, Rachel raised money
for the Leukemia Society TNT and completed her 2nd marathon, the inaugural Rock
N Roll marathon in 6/99.  At this time she was getting into a regular running
program as part of the Greater Boston Track Club, under the tutelage of Coach
Tom Derderian.  Months later, a work related opportunity arose for Rachel on the
west coast.  In 9/99 Rachel moved to San Francisco.
The following spring, under the guidance of new multi-sport friends, Rachel
competed in  the Wildflower Olympic distance triathlon, her first multi-sport
race.   Weeks later, in her third triathlon, Rachel reached the podium as a 3rd
place age group finisher in the Escape from Alcatraz.  She has been entrenched
in the triathlon lifestyle ever since.  Rachel is a 'rookie pro' competing
professionally in 2002."
Check out her website at:
http://www.rachelsears.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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:


1. Athletics: Training - Variety is the Spice of Life:
Whatever your sport, if you want to improve your performances, you can't train
the same way all the time. If you did, your body would simply adapt to the
training you were doing, your fitness would settle in at a fixed level, and you
could train for years without improving. This week, we're going to tell you how
to vary your training to keep moving onwards and upwards using periodization.
Variety is the Spice of Life
Your body's tendency to merely maintain the status quo means that if you want to
get better your workouts must progress to a higher level of difficulty. To
progress, you could simply increase your intensity, volume, and/or frequency of
training over time. As long as you weren't exceeding your body's ability to
adapt, you would steadily get better. The trick would be to avoid exceeding your
body's biomechanical and physiological limits; too much stress would actually
begin to break your body down, rather than build it up.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20030930_PPonline.html




2. Just What the Doctor Ordered:
If you enjoy riding your bicycle fast, you'd probably enjoy it even more if you
could ride it even faster. It's a simple enough premise, and one that's given
rise to 400+ mile training weeks, aerobars, celebrity cycling fitness gurus
(Chris Carmichael, Joe Friel et al) and a litany of training devices including
power meters, heart-rate monitors, computer simulators and various combinations
of all the above, not to mention the global sporting crisis known as doping.
Pedal more. Pedal harder. Pedal faster. And then pedal some more. But wait,
don't pedal too much! Do that and you'll wind up a crispy critter, so utterly
burned out on cycling that the sheets will win out over the streets and you'll
happily revert to a well-deserved coach potato status.
How about pedaling better? Those who believe that cycling speed equates to
aerodynamics + pedaling effort = speed, might find this slight alternation to
the formula illuminating: aerodynamics + pedaling efficiency = speed.
More...from Florida Sports at:
http://www.floridasports.com/story.cfm?story_id=5464&departmentid=20



3. Hard work the only way to the top say Snell and Walker:
Between them Peter Snell and John Walker still hold six New Zealand track
records.
It tells a story they would probably prefer not to talk about.
Together on stage for the first time, two of New Zealand's greatest athletes -
guests at a Peter Snell Institute of Sport lunch yesterday - looked back and
forward at a sport which gave them so much and brought special pride to all New
Zealanders.
"There is no substitute for hard work," said Walker, who still holds the
national marks over 1500m, mile, 2000m, 3000m. He also shares the 1000m record
with Snell who still has the 800m record he set more than 40 years ago.
"We used to get out and run. Even before I started running, I ran five or six
miles to the tennis court," Walker said.
"Today, kids sit in front of computers and get driven to school.
"There is too much political correctness in schools. The kids are all told they
are equal. We don't tell them how good they are - or could be. Kids love praise.
"We have good coaches. Athletics should be kept simple. Provided you work hard
you don't need flash gear, chiropractors and shrinks. Shoes costing $200 and
$500 tracksuits aren't going to make you run faster.
More from the  STUFF at:
http://www.stuff.co.nz/stuff/0,2106,2643049a1823,00.html



4. Raising the bar at 40:
More athletes are staying in the game longer, leading the way for middle-aged
Americans.
We watch them in awe, amazed by their athletic prowess. They aren't supposed to
be this fast, this strong, this dominant as their hair goes gray, as they
advance deeper into middle age.
They are an elite class of older athletes - including baseball's Barry Bonds
(age 39), basketball's Karl Malone (40) and track-and-field star Regina Jacobs
(40) - whose competitive excellence sends a message to fans and casual observers
alike: You too can stay in the game.
There are more professional athletes in their late 30s and 40s in major sports
today than at any other time. Major league baseball, for example, has 11 players
over age 40, including such stars as New York Yankee Roger Clemens and Arizona
Diamondback Randy Johnson. In tennis, Martina Navratilova, at age 46, became the
oldest player in Wimbledon history to claim a title when she won a mixed doubles
crown last summer. Although not all are record-setters, together they serve as
role models for millions of middle-aged and older Americans trying to stay in
shape.
"I think when some athletes get older they decide to stop working hard," says
Malone, a Laker and the NBA's second all-time leading scorer, whose off-season
workouts are legendary around the league. "It's not that their bodies stop, it's
just that they've decided to stop pushing it."
Older athletes aren't the only ones who stop pushing it. So do many other
Americans, who slip into patterns of overeating, inactivity and fatalistic
attitudes about the physical decline that often accompanies middle age. Although
even the most ambitious workout and dietary program won't propel your average
40-year-old into the big leagues, it can provide a hardy defense against
physical decline, according to exercise physiologists.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-forty29sep29204416,1,2785882.story?\
coll=la-headlines-health
[Long URL]



5. Researchers Say Fit Leaders Are Better:
WASHINGTON - The fittest thrive in the Darwinian competition of business,
researchers say.
They mean the physically fittest.
Business owners who keep a regular workout schedule, despite all the other
demands on their time, wind up doing better in their jobs, a study says.
"In the rat race of business, the fit person wins," said Michael G. Goldsby, an
assistant professor of management at Ball State University in Muncie, Ind.
Goldsby and his colleagues wanted to see if small business owners did better if
they worked out when they were not out working. They asked 366 entrepreneurs
randomly selected from Chamber of Commerce directories in Indiana, Ohio,
Illinois and Kentucky whether they ran or weight trained.
Most of the business owners, with an average age of 40, did neither. But 49 ran
a few times a week and 23 did daily. Seventy lifted weights a few days a week
and 25 lifted daily.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A17043-2003Sep29.html



6. Starting lines
There are starting lines where the gun sounds and you're off, and there are
quieter starting lines -- points of embarkation about which Alison writes.
By Alison Colavecchia
9.30.03 (www.slowtwitch.com)
I am about 15 pounds heavier than I was before my first Ironman in 2002. I have
not been in the water for more than 40 minutes in well over a year. I have been
on my bike exactly once for over a couple of hours since the second week of
June. I am only just now creeping my long runs over the 80-minute mark. This is
a far cry from the comfortable 3-hour rides, two-hour runs and 3700-meter swims
that characterized my training prior to and following the Ironman.
This was the kind of fitness you take for granted while you have it, always
preoccupied with how to climb a bigger hill, how to go faster and longer - more
preoccupied with what lays ahead and not so appreciative of how far you have
come. It wasn't until I tried to do the same things and failed that I finally
came to accept that the fitness I had was temporary. The body of evidence became
so compelling it could no longer be ignored. With quads literally quivering, I
struggled to get to the top of hill I danced up last year. I had to walk in the
heat last week after 20 minutes of running. I have for the last two weeks been
unable to do a flip turn for fear that I would again put my back out.
More...from SlowTwitch.com at:
http://www.slowtwitch.com/mainheadings/beginner/startingline.html



7. Male Brain Science Gives Clue to Nagging Questions:
It's the universal question on many women's lips. "What could he be thinking?"
she shrieks, or sighs or sulks at her husband, boyfriend or son.
What is it with men and cars? Why doesn't he notice how much housework needs to
be done? Why does he need to keep a grip on the remote control? And the most
bewildering one of all -- why won't he just talk to me?
The answers, says social philosopher and author Michael Gurian, lie not in
laziness, sexism or sheer pigheadedness but in profound differences between the
male and female brain -- and scientists now have the technology to prove it.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=scienceNews&storyID=3540942



8. From Runner's World:
Junk Miles: " Why bother with junk miles? First, these casual sessions are an
ideal time to work on your technique. Casual spins on the bike allow you to hone
your pedaling technique-instead of hammering the pedal down and ignoring the
upstroke, you can focus on making each revolution of the pedal a complete, fluid
circle, applying effort throughout the circle. Easy runs are a great time to
concentrate on your form and stride. Easy swims might give you the chance to
focus on pulling completely through the water with each stroke."
-Scott Tinley, triathlete and author

Use pain as your guide. Runners get hurt. Of course, we rarely hurt ourselves as
seriously as skiers and linebackers, but injuries do happen. Most are
musculoskeletal, meaning that we recover rapidly when we take days off or other
appropriate action (like ice treatment). And most are self-inflicted. We bring
them on by running too far, too fast, too soon, or too often. Prevention is
often as simple as a change of routine. Use pain as your guide. If you can't run
steadily without pain, mix walking and running. If you can't run-walk, simply
walk. If you can't walk, bicycle. If you can't bike, swim. As you recover, climb
back up this fitness ladder. -Joe Henderson

Snack Attack: When hunger strikes try some frozen grapes, blueberries,
cranberries and/or bananas for a healthy, low-fat snack. Frozen cold sweet
fruits are refreshing, satisfying, nutritious, and taste "smooth" or even creamy
like many fat-filled desserts. They're easy to store in your freezer, whether
store bought or picked-by-you-and-your-family and then frozen. Because of their
texture, temperature, and consistency, they taste sweet, and alert your body to
stop eating before you've overdone it.

Aid-Station Wisdom: "To get through your next race aid station smoothly, pinch
the top of the cup for easy drinking and better gripping. To avoid getting
jostled while trying to swallow, jog away from the aid station before taking a
drink or eating. And veer left. Since most runners are right-handed, they'll
crowd together at the tables on the right-hand side of the road, leaving the
tables on the left easier to navigate."
-David Willey, RW editor-in-chief





9. Clydesdales enjoy living large:
SANTA CRUZ - Sometimes, Steve Drottar can't help but feel like he's in
Munchkinland.
It's not like Drottar is a giant. He stands 6 feet, 1 inch tall and weighs about
225 pounds. He fits in fine on the baseball diamonds he used to roam in high
school, and might even be considered a bit small to play on a football field.
But in triathlon - the sport that has become the Santa Cruz man's playground -
Drottar often resembles a tractor-trailer cruising alongside a fleet of
Porsches.
"I've raced before, but I'm not a 125-pound Kenyan that's going to be out there
running 5-minute miles," he said.
For that reason, when the Sentinel Triathlon rolls around this morning, Drottar
will be entered in a class called Clydesdale, created specifically for the
heavier runners, particularly men weighing over 200 pounds.
He won't be alone, either. This year 69 athletes have entered as either
Clydesdales or Athenas - women weighing over 150 pounds. Last year, the two
weight classes drew a combined 24 participants.
More...from the Santa Cruz Sentinel at:
http://www.santacruzsentinel.com/archive/2003/September/28/sport/stories/01sport\
.htm




10. Sun lotions 'are not effective'
Sunscreen lotions may not protect against skin cancer, according to a study by
British doctors
They have found some leading brands fail to stop the sun's damaging rays from
penetrating the skin.
Writing in the Journal of Investigative Dermatology, they said further research
is needed to see what, if any, creams are effective.
The doctors said staying out of the sun or covering up when outside is the best
way to protect against skin cancer.
Professor Roy Sanders and colleagues at the research charity Raft carried out
tests on samples of skin.
This skin had been removed from patients with their consent, following a breast
reduction operation, for example.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/3142386.stm



11. First World Championships Challenge Yoga Karma:
Muscles rippled, heads appeared in impossible places and the sweet smell of
incense wafted in the air as the first World Yoga Championship ever staged in
the United States got off to a mind-boggling start on Thursday.
Some 70 contestants limbered up for a four-day pose off in a contest aimed both
at challenging the concept that competition is anathema to the ancient spiritual
practice of yoga, and laying the groundwork for yoga to become an Olympic event.
"Yoga doesn't mean just sitting and meditating and eating health foods," said
championship organizer and "hot yoga" guru Bikram Choudhury at the Los Angeles
Convention Center, where the event is taking place.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=oddlyEnoughNews&storyID=3513709



12. Walk/run speaks to the heart:
Around 100 hearty souls went for an early stroll or jog along the Platte River
Parkway Saturday morning for a good cause at the first Central Wyoming American
Heart Walk/Run.
The event was held to raise money for the American Heart Association and to
assist that organization's fight against the number-one killer in America --
cardiovascular disease.
"Right now our guess" is that the walk has raised "about $15,000 between
sponsors and walkers," said Shea Ward, executive director of the American Heart
Association in Wyoming. "So we are really pleased with that for a first time
event here. And almost all of that will go for research and education programs
in Wyoming. We are thrilled."
One participant, for whom Saturday's event held special meaning, was Dr. Tom
Wilkinson, who went into cardiac arrest on the Platte River Parkway during the
Casper Marathon in June.
More...from the Casper Star Tribune at:
http://www.casperstartribune.net/articles/2003/09/28/news/casper/279aa615bc3eab8\
59c56a24632a015b9.txt
[Long URL]



13. "Every runner has at least one great story."
What's your story? Inspirational? Motivational? Just plain funny? Share your
story with other runners in a new one-of-a-kind book. Send your story and brief
info about you to:
Dr. S.P. Mahoney, 19 Roosevelt Hwy. Colchester, VT 05446
mailto:drsean@... ~ www.runningstories.net



14. Runner Hoffman shows no signs of slowing down:
She knows it's amazing, the way it has turned out. A few years ago, Doreen
Hoffman never dreamed she would own a collection of medals and T-shirts --
souvenirs of the 13 triathlons and marathons she has completed since the fall of
1999.
This weekend, Hoffman, a 43-year-old attorney from Grosse Pointe, will add
another to the bunch when she runs in her fourth Detroit Free Press Marathon.
Her approach to the race will be no different than the rest -- to be grateful
for every step.
"To be honest, before my surgery, I never thought any of this would be
possible," she said.
In August 1998, Hoffman became ill on her way to court. All summer, she had felt
rundown and nauseated. When she started having pangs in the middle of her back,
she ignored them, she said, thinking they were the result of a pulled muscle
from exercising.
She went to the hospital when she had trouble breathing. After a series of
tests, Hoffman was wheeled into the cardiac unit, where two doctors met her.
"When they said, 'You have a hole in your heart and you need open-heart
surgery,' I literally turned my head to see who they were talking to,' " Hoffman
said.
More...from the Detroit Free Press at:
http://www.freep.com/sports/othersports/oly1_20031001.htm




15. Women's Running Events Flourish:
(This article appeared originally July 5, 2003 as my syndicated running column
for CityXpress.com.)
By JAMES RAIA
To help commemorate the 20th anniversary of the world's largest charity run, the
summer issue of American Track & Field Magazine and its corresponding partner
publications, have included a special women's supplement.
The 16-page page insert, published by the Running Network in Skokie, Ill.,
features mini-profiles of accomplished women runners around the country, and a
feature by the renowned author and masters runner Gordon Bakoulis. Also included
is a comprehensive listing of women's running events around the country.
The supplement provides ample proof of the advancement of women's running since
the pioneers in the sport - Nina Kuscsik to Katherine Switzer - first
infiltrated the marathon scene on the east coast with their entrances in the
Boston Marathon and New York City Marathon.
Equally significant is the section devoted to Susan G. Komen. Twenty years ago,
Komen's sister decided to stage an event named in honor of her deceased sister,
a victim of breast cancer.
More...from James Raia at:
http://www.byjamesraia.com/index.php?showcat=1&article=7




16. Training to Prevent Injury:
Good Conditioning Programs Focus on Improvement and Injury Prevention.
By Dr. Richard Izzo
With the end of the summer steadily approaching, fall sports programs have
already begun their conditioning programs. A good conditioning program will
focus mainly on improvement and injury prevention.   This will consist mainly of
a mix of aerobic endurance, muscular endurance, muscular strength, increased
flexibility, sports specific drills, and evaluation for biomechanical
imbalances.
Aerobic endurance training focuses on increasing the ability to maintain
activity in an aerobic state: i.e. the ability to carry on a conversation while
exercising. The length of activity can vary for different sports but the concept
remains the same. This type of training's main point is to increase the aerobic
capacity on a cellular level. Your potential is based upon your mother's
cellular hardware and is genetically predetermined. This type of training can be
enhanced by the use of periodization, the gradual increase in training and
acclimatization to forces based upon heart rate and effort level.
Muscular endurance focuses on how many times a muscle can contract before
fatiguing. This is important in preventing injury due to the fact that the
muscles resting tone is supportive and protective of the locomotor system. 
Exercises that enhance the sports specific range of motion are beneficial in
increasing both the neuromuscular pathway of the motion and the actual fatigue
level of the muscle.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=2932



17. Even mild ankle injuries should be taken seriously:
Sprained ankles, the most common sports injury in America, are also the Rodney
Dangerfields of the athletic injury world. And they're particularly common this
time of year, as thousands of young athletes start fall soccer season.
More than 1 million Americans sprain their ankles every year, and many patients
are relieved that they didn't fracture a bone as they fell or twisted a foot.
"I can't believe how much it hurt." That's how Alex Bishop, 15, a sophomore at
St. Pius X High School in Atlanta, described her sprained ankle.
Alex, a soccer player, was kicked accidentally last spring by an opponent, which
caused her ankle to turn in. She is only recently back to full speed. "It just
throbbed and throbbed," she said.
Many have found out, painfully, that it is important to respect the ligament
damage that results from an ankle sprain, and that a sprain in some cases can be
more serious than a fracture.
Improperly healed, it can leave someone with weak ankles that are more likely to
be injured in the future, especially as the person ages.
"They can bug you for a long time," said David Marshall, medical director of
sports medicine at Children's Healthcare of Atlanta.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10219&sidebar=575&category=keep_fit




18. Ironman Canada 2003 Report:
August 24 2003, Penticton British Columbia Canada - the date and site for the
21st running of Ironman Canada. I'm not sure what happened here, whether the
planets were poorly aligned, the numbers in the date added up to dodgy
numerology or someone annoyed the god(s), but this years version of Ironman
Canada and the athletes involved seemed to be on the receiving end of a bit of
bad luck.
Air Canada, with their HQ in Toronto, felt the full effects of the blackout on
the east coast of North America just over a week prior to the race. This, along
with a nasty computer virus a few days later, made the idea of getting to
Penticton nice and early to settle in, not such a brilliant one after all.
Athletes' flights were delayed, cancelled and missed, with their bikes and
luggage often days late in arriving. The guys at the Bike Barn (and other
locals) really came to the fore, lending bikes and so on to competitors needing
to do a bit of last minute training.
After two months of no rain, the province of British Columbia was very much on
the dry side. There were over a thousand bushfires burning, with new ones
starting almost daily. A week before the race, a bushfire started 10 kms north
of Penticton and about three days before, one started just south of it, right
beside the road used for the bike course
More...from EnduranceCoach.com at:
http://www.endurancecoach.com/Ironman_Canada_2003_Race_Report.htm



19. How to use your Heart-rate monitor effectively:
Although Heart-rate monitors (HRM's) are a common item in most athletes' kit
bags these days, very few people know how to get the best out of them. Many
athletes have little idea what the numbers they see actually mean. Some wear
their monitor yet completely ignore it, whereas others totally rely on their
heart-rate data and forget other key information. Very simply, HRM's are there
to help guide the intensity of your workout. To train specifically and
correctly, you'll need to train in carefully defined "zones". The source of
these zones is something that the Cutting Edge ERGO-LAB(tm) system provides
better than anything else but that's not what's being discussed here. This
article assumes that you already have your zones but need practical pointers on
how to use your HRM out on the road. What follows is a brief discussion on some
of the factors affecting heart-rate and the remedies you can apply.
After prolonged exercise at moderate intensities in a normal or warm
environment, heart-rate will often rise despite no felt increase in intensity.
This is called "Cardiac Drift" and can produce heart-rates up to 20 beats per
minute higher than early session heart-rates. The cause is core temperature
increase. Here heart-rate does not offer a true reflection of intensity so in
this case heart-rate is best used in conjunction with power (on the bike) or
pace (on the run) and/ or perceived exertion. The remedy is to start at the
lower end of your training zone and over the course of the session allow the
heart-rate will rise up through and slightly above the upper heart-rate limit
whilst holding constant intensity.
In cold weather, there may be an increase in oxygen uptake with heart-rates
staying similar to those of normal conditions. In this case, the body is working
harder but this is not shown in the bpm's on your monitor. Here heart-rate
underestimates the intensity. The take home lesson is to train in the lower
portion of the prescribed training zones. Hot weather gives much higher
heart-rates than usual. This is due to the core temperature increase as
discussed in Cardiac drift plus the increase in environmental temperature.
Increases of between 10 and 30 bpm have been reported in the heat, with no
change in actual intensity (watts/ speed). Here again, Heart-rate is not
reflecting the true intensity. In this case, the bpm's shown over-estimate the
workload. However, the higher heart-rate is indicative of a higher total body
stress as the body works harder to cool and maintain homeostasis. Even though
the intensity of a work bout in the heat is not a high as in normal weather, the
stress the body is under is increased. Therefore, train at the normal prescribed
heart-rates (which will mean an "easing off" in power and pace) and use the
heart-rate as a guide of "total body stress".
More...from the Cutting Edge at:
http://www.cuttingedgeworldwide.com/heart_rate.html




20. Long Repeats are Best:
Benefits to Longer Intervals.
By David Holt
There is a tendency to run short Intervals and to run them too fast while
getting ready for triathlons. This a reminder to focus mainly on half mile or
longer Intervals at 3K to 5K pace (which are 100 and 95 percent of your VO2 max
respectively).
Benefits to longer Intervals include:
1. Greater amount of your training time at goal heartrate...it takes nearly the
entire first 400 meters to reach your goal heartrate of 95 percent of your
maximum, which is a pleasant quirk of fate for most of us is also 95 percent of
our VO2 maximum.
2. Shorter sessions: 4 x a mile rep at 5K pace with a 2 minute rest takes 9
minutes less than 16 x 400 meters with a one minute rest. That's 9 fewer minutes
out in the sun, and 9 fewer minutes you need to find in your busy day for an
Interval session.
3. According to pages 105-106 of Best Half-Marathons, you'll also spend 64
percent of your 4 miles at goal heartrate with mile reps, but only 10 to 20
percent of the 400s are at goal heartrate.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=2912



21. L.A. Marathon's Oldest Runner Training For World Record:
Ernie Van Leeuwen took up running at age 55 after reading an article by Kenneth
Cooper about the benefits of regular cardiovascular exercise. That was nearly
four decades ago. When he first started running, he could barely make it to the
mailbox at the end of his block. He worked his way up the ladder to 5k's and 10
k's until at age 82 he decided to run his first L.A. Marathon back in 1984. He
has not missed an L.A. Marathon since. Though he finished first for his age
group in all but one year, he has his sites on the biggest goal in his now
36-year running career - - to break the world record for his age.
Ernie was born on December 30, 1912 in Grand Rapids, Michigan. He was raised in
Jackson Hole, Wyoming in a home that had no electricity, not hot and cold
running water and no indoor plumbing. It was there that he fell in love with the
great outdoors, prompting a lifelong concern for the environment. Moving to
California after graduating high school, he attended UC Berkeley, where he
graduated with a degree in electrical engineering in 1940. In 1945, he became a
pioneer in the emerging technology when he opened Advanced Video in Hollywood.
He sold the business in 1995, but still goes to work there two days a week as a
paid consultant.
More...from Competitor Magazine at:
http://www.competitor.com/story.cfm?story_id=5501&departmentid=20&publicationID=\
17



22. Fatty diet not linked to stroke:
A high fat diet, although linked to heart disease, does not increase the risk of
a stroke, research suggests.
Public Health monitored the diets of almost 44,000 healthy middle-aged men for
14 years.
Although 725 men had a stroke during the period of the study, the researchers
found no link to dietary intake of any type of fat.
The research is published in the British Medical Journal.
The researchers also found no significant link between stroke and consumption of
foods that are rich in both fat and cholesterol, such as red meat, nuts and
eggs.
Lead researcher Dr Ka He said: "Our study indicates that dietary fat may not be
a strong predictor of stroke in men. Clearly, more research is needed."
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/3157730.stm


23. Triathlon basics...train all of your body systems:
Source: David Holt
A magazine recently asked me for 5 key pieces of triathlon training advice to be
used in an article. Here was my response. As my book 10K & 5K Running, Training
& Racing: The Running Pyramid contains five training phases, I'd be a bit silly
(as we'd understate in England) to change course now.
However, hydration is the absolute most important training tip. Start off well
hydrated, or over hydrated if you don't mind potty visits three times in the
last hour pre triathlon race or training session. Then, if the triathlon event
is less than an hour, you will not need to take in liquids during the event.
As many readers know, my five training phases are:
One: Fun exercise. Most of your triathlon training should be enjoyable. Post
triathlon race season and the early build up for next year should be even more
fun. Include long gentle sessions, cruising at 70 percent of your maximum
heartrate, plus plenty of speedplay or fartlek.
Running element: 200 to 800 meter efforts, on trails, grass or other soft
surface. Run 10-20 percent of your mileage as speedplay at about 10K race
effort.
Swimming: Switch your environment. Ocean, lake or pool...seek a change. Swim
30-90 second moderate effort surges.
Biking: Go off-road or to the road. Ride hard up the hills or do 2-10 minute
surges.
More...from TriFuel.com at:
http://www.trifuel.com/triathlon/triathlon_training/000042.php



24. Running Technique:
This article has been submitted by John Brewer and is copyrighted by him.
© 2002 All rights reserved by the author.
Really good running technique is a complex business and requires the balanced
co-ordination of many features. Top runners pay as much attention to developing
strength in the core of the body (abdominals, lower back, gluteals, etc) as they
do to ensuring correct head and shoulder alignment and arm balance. But the most
fundamental of the body's movements in running concerns the feet. While this may
be an obvious statement, most photos of runners feature their upper bodies - and
grimacing faces. Important features such as footstrike, range of leg movement
and overall posture are difficult to identify.
Rich Clarkson spent several years of his life as a photographer following the
training and racing of a young Jim Ryun (pictured below), who became the first
high school student to run under 4 minutes for the mile and then broke the world
record for that distance on 17 July, 1966. Time and again, Clarkson's photos of
40 years ago reveal the secret of fast but relaxed running technique: landing on
the front of the foot (not the heel), keeping the body upright (not bent
forward), and driving up and down with the arms (not side to side). And all
accomplished in the simplest and lightest of shoe designs, rather than today's
large, cushioned shoes.
More...from the Triathlete's Homepage at:
http://www.triathletes-uk.org/info/running.html



25. Briton Fiennes to Tackle Seven Continent Marathon:
LONDON (Reuters) - Four months after suffering a near fatal heart attack,
intrepid British explorer Ranulph Fiennes has announced a new challenge --
running seven marathons in seven days on seven continents.
Fiennes, 59, and Dr. Mike Stroud, 48, will start the challenge on October 26 in
the wilds of Antarctica and, weather permitting, finish 168 hours later in New
York's Central Park.
After Antarctica, the two men plan to complete the 26.2 mile distance in
Santiago, Sydney, Singapore, London and Cairo before arriving in New York to
join the thousands of runners who will be contesting the city's annual marathon
on November 2.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3554469



This Weeks Events:

*Please verify event dates with the event websites*

October 4, 2003:
Glengarry Half Marathon, 10k and 5km - Gengarry County, ON
http://www.geocities.com/glengarryrunwalk/

Tri Nationals - Shreveport, LA
http://www.trinationals2003.com/

World Half-Marathon Championships - Vilamoura, POR
http://www.vilamoura2003.com/
IAAF Site
http://www.iaaf.org/WHM03/

October 5, 2003:
Army Ten Miler - Washington, DC
http://www.armytenmiler.com/

Detroit Free Press Marathon - MI
http://www.detroitfreepressmarathon.com/

Guthrie Wineglass Marathon - Bath, NY
http://wineglassmarathon.com/

Portland Marathon - Portland, OR
http://www.portlandmarathon.org/

Run for the Cure - Across Canada
http://www.cbcf.org/

Twin Cities Marathon - Minneapolis/St. Paul, MN
http://www.twincitiesmarathon.org/
*USA Masters Championship

October 6-12, 2003:
World Road Cycling Championships - Hamilton, ON
http://www.hamilton2003.com/


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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



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Have a good week of training and/or racing.


Joint the Journey to Athens. Support the fundraising drive for Canadian
athletes:
http://www.runnersweb.com/running/news/rw_news_20030623_OttawaToAthens.html

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

Runner's Web Digest - September 26, 2003

The opinions expressed in the articles referenced by the Digest are the
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lines. If you have trouble connecting to a link, be sure that you paste
the entire address into your browser, so that it ends in ".html" or
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References/URLs:
Most references in the digest which do not have a specific URL listed
here are available from the Runner's Web FrontPage at:
http://www.runnersweb.com/running.html
Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
me.
All URLs listed here have been verified as of the Digest publication
date. It is possible that the site may have archived or deleted the page
after publication.
If you are unable to reach a URL listed here, ensure that you are using
the entire URL (see above).
If you still cannot reach the site, please email me at
mailto:runnersweb@... and I will try to track it down.

Note: Some sites require free registration.


New This Week:

This Issue's Article Index:
1. What is Your Sweat Rate? How Much Fluid do You Need?
2. Should Marathons Have Time Limits?
3. You Took a Pill. You Still Hurt. Here's Why.
4. Don't run too close to me
5. Traditional medicines 'do work'
6. Iron Deficiencies in Women Runners
7. Air Force Wants Thinner, More Fit Troops
8. A Brief Chat With Adam Wallace
9. The governor: how the brain protects your vital organs by inducing exercise
fatigue
10. How I Stay Fit
Kevin Hudson beats non-Hodgkin's lymphoma
11. U.S. wants new tailored food pyramid
Proposal would help consumers target individual dietary needs
12. Tuggle travels the world for fun and fitness
13. Marathon man: training pays off in the long run
74 year-old Howard Elakman is training for next February's Miami Marathon
14. Training for 800M
15. Research suggests more exercise for older adults fends off disease
16. Nutrition to Go -Guide to Energy Bars
17. Victim to victor: Triathlon has helped Donnelly triumph over adversity
18. Calcium ' can kill if you're stressed'
19. Exercise Combined With Vitamin E Slows Aging
20. Optimal Marathon Training Sessions:
21. World Records for Treadmill Running
22. Women Who Exercise With Mirrors Feel Worse
23. Mary Eggers Recovers With Triathlon Therapy
24. Cycling's newest wind tunnel
25. Runners' best rule: the golden rule
26. From Runner's World
27. Just doing it high tech

Our resident massage therapist, Tracy Montgomery,
is always looking for questions on sports injuries and treatment for her
column at:
http://www.runnersweb.com/running/tm_columns.html


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

This week's poll is: "What is the longest event you have completed?
  Adventure race
  Century bike race
  Ironman triathlon
  Marathon
  Olympic triathlon"

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:   "Should American sprinter Kelli White be banned and/or
lose the medals she won at the World Championships in Paris?"
The results at publication time were:
Neither  18
Banned  4
Lose medals  12
Both  41
No opinion, don't care...  4
Total Votes: 79

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
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Book of the Week: Becoming an Ironman: First Encounters With the Ultimate
Endurance Event
by Kara Douglass Thom (Editor), John Collins
A collection of personal stories about the experience of competing in one's
first Ironman triathlon. This is the ultimate test of endurance: a 2.4-mile
swim, a 112-mile bike ride, and a 26.2-mile run, all raced end-to-end in one
grueling day-and these stories tell it straight: what to expect, how to prepare,
what was rewarding, what was miserable. These stories come from men and women of
all ages and abilities. Some are stories from the champions, and some from those
who did not finish. Together they testify to all the joy and agony of the race;
and they provide priceless personal advice on nutrition, equipment, clothing,
mental preparation, emotional fatigue, terrain, and weather. An unforgettable
ode to an extraordinary endurance sport-a book for anyone who wants to become an
ironman.
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/1891369318/runnersweb/103-7594964-5413433


If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
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.

The FiveStar Site of the Week: Florida Running and triathlon.
About Florida Running & Triathlon
"Florida Running & Triathlon is Florida's only statewide running, triathlon, and
fitness magazine. This regional running and endurance sports publication keeps
thousands of active health and fitness enthusiasts current with the most
important news from the worlds of running, fitness and health. For the novice
jogger to the elite road racer or endurance athlete, we blanket the scene with
coverage unique to Florida which no other publication can match.
Florida Running & Triathlon provides the latest information on what is happening
in our sport. Specialty issues cover such areas as women's athletics, marathon
previews, training, masters, seniors, nutrition, injury prevention articles,
shoe review, Florida's fastest 5K, 10K, 15K and marathon times, and interviews
offer a vast wealth of information that is eagerly absorbed by our discerning
readership. We also deliver Endurance News. This special section meets the
informational needs of the special brand of endurance athlete--the biathlete,
triathlete, biker and inline skater.
From running the roads and tracks to triathloning, walking, bicycling and inline
skating -- the list rolls on. The scope, depth and quality of our coverage
renders us the recognized leader. Around the corner to around the state, Florida
Running & Triathlon is there!"
Check out the site at:
http://www.flrunning.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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

1. What is Your Sweat Rate? How Much Fluid do You Need?
Scientific research shows that inadequate hydration can lead to a decrease in
performance. While general fluid consumption recommendations are often
publicized, fluid requirements vary greatly among individuals. Do you know how
much you sweat and how much to drink?
Dr. Ed Coyle, director of the Human Performance Laboratory at The University of
Texas Human Performance Laboratory, in conjunction with the Gatorade Sports
Science Institute is offering a 'free' opportunity to determine your individual
fluid requirements during the week before the 2003 Triathlon World Championships
in Kona, Hawaii.
The 60-80 minute sessions will include: -A 40 minute, moderate intensity,
bicycle ride on a stationary trainer while wearing a "sweat patch". -Body
composition analysis.
More...from Triathlete Magazine at:
http://www.triathletemag.com/story.cfm?story_id=2802&publicationID=92&pageID=170\
5



2. Should Marathons Have Time Limits?
Marathon race fields are increasing around the country, but that's not news. The
distance's increased popularity, however, is causing difficulties at the back of
the pack.
Many newcomers to the sport, particularly those in charity training groups, are
incorporating walking into their marathon debuts.
But should anyone be allowed to enter a marathon, even if they require all day
to finish? Or, are the time limits many race directors conspicuously detail on
application forms reasonable and justified?
The marathon issue received a recent "jolt" when FootNotes, the quarterly
publication of the Road Runners Club of America (RRCA), published several
letters from opinionated writers who generally believe that slower runners
"cheapen the effect of those who do the marathon in three hours."
One letter writer stated: "They should turn off the clock after five hours and
consider the race over."
More...from James Raia at:
http://www.byjamesraia.com/index.php?showcat=1&article=13




3.  You Took a Pill. You Still Hurt. Here's Why:
For many weekend jocks of a certain age, those first wobbly steps on Monday
morning are directed toward the medicine chest. The over-the-counter options for
treating aching muscles and stiff joints boil down to two categories of pain
relievers: acetaminophen (Tylenol); and nonsteroidal anti-inflammatory drugs,
known as Nsaids, which include ibuprofen (Advil and Motrin), naproxen (Aleve),
ketoprofen (Orudis) and plain old aspirin.
Sports-medicine experts agree that Nsaids are by far the first choice among
athletes and doctors who treat their injuries. According to conventional wisdom,
inflammation is at the root of exercise-related pain - and stopping it brings
relief.
In the last year, however, review papers published in several sports-medicine
journals have questioned athletes' heavy reliance on these drugs. One paper
casts doubt on the superiority of Nsaids over other pain-relief therapies, while
another argues that some widely used anti-inflammatory drugs simply do not work
when it comes to treating the most common forms of pain experienced by weekend
warriors.
More...from the New York Times at:
http://www.nytimes.com/2003/09/22/health/menshealth/22GOWE.html?ex=1064894400&en\
=0264d9abcd154eaa&ei=5062&partner=GOOGLE
[Multi-line URL]




4. Don't run too close to me:
I knew if I lived long enough, I would develop an inordinate interest in the
state of my bowels.
It's inevitable. Bowels are pretty much all that old people talk about. It
happened to my late mother (who, most of her adult life, scorned food as
sustenance for the weak and believed all necessary nutrition was contained in
Canadian Club, only belatedly acquiring a banana habit solely for its purported
regularity-inducing qualities), to her friends (of whom my mom would
periodically offer, "Louise hasn't gone for days now"), my late uncle, and my
late great-great aunt before them.
Given that I was what is now called the primary caregiver for the lot of them, I
have had my share of bowel talk, the highlight being the day during one of my
mom's hospital stays when her nurse approached me, barely containing her
excitement, and proudly burbled, "Your mother passed a fully formed stool this
morning!"
My father, who was 72 when he died, missed the dread phase, so my hunch is, and
experience suggests, that it kicks in about the age of 75, perhaps a bit later.
I always figured I would shoot myself first.
More...from the Globe and Mail at:
http://www.globeandmail.com/servlet/ArticleNews/TPStory/LAC/20030920/BLATCH20//?\
query=jean%27s+marines
[Long URL]



5. Traditional medicines 'do work':
Doctors have found scientific evidence supporting the use of traditional
Ghanaian plants to help wounds heal.
Parts of the African tulip tree and the Secamone afzelli are made into pastes
which are applied to wounds.
UK and Ghanaian researchers told the British Pharmaceutical Conference in
Harrogate that tests had showed they did work.
They said the work would help Ghanaians to understand which plants they should
use, and which had scientific support for their use.
The researchers were from King's College, London, and Kwame Nkrumah University
of Science and Technology, Ghana.
They looked at the stem bark of the Spathodea campanulata (African tulip tree)
and the shoot of Secamone afzelii, both used by the Ashantis, one of the largest
ethnic groups in Ghana.
The researchers tested the two traditional remedies against four different
bacteria and the yeast Candida albicans to see how well they protected against
infection and against tissue damage caused by free radicals.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/3104656.stm




6. Iron Deficiencies in Women Runners:
A good friend, and extremely talented fellow runner wrote to me recently. Her
training has been progressing slowly, and she has been struggling with injuries.
Her doctor has told her that her iron stores are low, especially the serum
ferritin. This led me to wonder how common this is in women runners.
Iron deficiency is widely reported in women athletes. Numerous articles state
the causes, concerns and solutions for iron deficient athletes. Iron deficient
women, due to their greater iron needs and generally lower calorie intake, face
a lifelong "iron crisis." (Health Fitness) A women should consume 15 -18
milligrams of iron daily. Decreased consumption of red meat and low calorie
intake explain why female athletes have difficulty meeting the RDA of 15 mg of
iron. Surveys of female athletes show mean daily energy intakes ranging from
1,706 to 3,572 kcal, with an average of 13 mg/d of iron. (Sports Medicine
Source)
That is why poor iron status is more common in women exercisers / athletes -
especially distance runners - than in their male counterparts.
More...from WomenRunners.com at:
http://www.womenrunners.com/training_irondeficiencies.htm



7. Air Force Wants Thinner, More Fit Troops:
WASHINGTON (AP) -- The Air Force is starting a new mandatory unit-based exercise
program on Jan. 1 that will include sit-ups, push-ups and runs, something Gen.
John P. Jumper hopes will produce leaner troops.
Jumper expects commanders to make sure it happens. The Air Force currently
scores fitness with a stationary bike test that everyone must take once a year.
What each member does during the rest of the year to prepare for the test is
generally up to the individual.
The fitness test itself also will become broader. Although officials are still
working out details, troops can expect to be tested on their speed in a 1.5-mile
run as well as the number of sit-ups and push-ups they can do. They also can
expect a body-composition measurement to see how much fat they carry.
The stationary bike test will remain, but it will be reserved for those who
can't run -- who, for instance, have bad knees.
More...from InteliHealth at:
http://www.intelihealth.com/IH/ihtIH/WSIHW000/333/344/369294.html




8. A Brief Chat With Adam Wallace:
by Peter Gambaccini
Recent University of Wisconsin graduate Adam Wallace is one of the Road Runners
Club of America's newest batch of Road Scholars, a designation that comes with a
grant of $4000. Wallace, 23, is entered in the LaSalle Bank Chicago Marathon on
October 12. He set a personal best of 28:41.40 in the 10,000 at this year's
Stanford Invitational. He was a two-time cross country All-American after a 21st
place NCAA finish in 2002 and a 30th in 2000. Wallace, who began at Dartmouth
before transferring to Wisconsin, is a former Pan American Junior Games
10,000-meter bronze medalist. He attended high school in Deerfield, Illinois,
and his scholastic rivals in the state included Jorge and Edwardo Torres and Don
Sage.
Runner's World Daily: How much will this $4000 award assist you and help
formulate your plans for training and racing?
Adam Wallace: I'm still going to try and work and earn a little bit of money and
do some road races to earn money. It basically means that I can train how I
want. My life and my schedule can revolve around running, and not work or
financial concern. That really is the key to succeeding in this sport, being
able to train as hard as you can without compromising. When you graduate, it's
really hard. You don't have scholarship money. You're on your own. Something
like this (Roads Scholarship) is an amazing opportunity to take advantage of.
More...from Runner's World at:
http://www.runnersworld.com/events/chicago03/030919intwallace.html




9. The governor: how the brain protects your vital organs by inducing exercise
fatigue:
The energy depletion model
The argument
This model, which relates to exercise lasting more than 2-3 hours, holds that
depletion of the body carbohydrate stores, especially the muscle glycogen
stores, is the limiting factor.
The evidence
Fatigue during prolonged exercise is definitely associated with depletion of
glycogen stored in the liver (causing hypoglycaemia - low blood sugar) or in the
muscles. It is also known that reversal of hypoglycaemia by intravenous or oral
administration of glucose allows exercise to continue. Finally, pre-exercise
carbohydrate loading and/or carbohydrate ingestion during exercise delays the
onset of fatigue and improves exercise performance.
The fact that reversal of hypoglycaemia alone allows exercise to continue proves
conclusively that liver glycogen depletion can limit exercise performance under
certain specific conditions. Indeed the rapidity with which the restoration of
blood glucose levels restores performance suggests that a central 'governor' is
activated by changes in blood glucose concentrations and acts to prevent
activity that would further reduce the blood glucose concentration, posing the
risk of brain damage.
More...from Peak Performance at:
http://www.pponline.co.uk/encyc/0873b.htm




10. How I Stay Fit:
Kevin Hudson beats non-Hodgkin's lymphoma.
  A chef for 10 years, Hudson would work all night and sleep all day. His
schedule didn't leave him much time for fitness. ``I was not athletic at all,''
he said.
In March 2001, he became sick with a cold he couldn't shake. When he called the
doctor, he was diagnosed with a sinus infection over the phone and given
antibiotics. ``I had an allergic reaction to the drugs,'' Hudson said. ``But I
got better and went on with my life.''
However, Hudson started feeling sick again and got progressively worse. Doctors
finally diagnosed him with non-Hodgkin's lymphoma. By the time the cancer was
discovered, he had tumors in his chest, neck, sinus cavity and arms. He was
given a 30 percent survival rate.
Hudson started chemotherapy and Rituxan, a treatment that targets tumor
reduction. ``I call that the miracle drug,'' he said. ``Within 24 hours after
treatment, my head opened up. The doctors were astonished.'' In November 2001,
Hudson had another CT scan, and there was no trace of cancer in his body.
More...from the Mercury News at:
http://www.bayarea.com/mld/mercurynews/living/health/6838994.htm




11. U.S. wants new tailored food pyramid:
Proposal would help consumers target individual dietary needs.
The U.S. government on Wednesday moved forward with its plan to refashion its
well-known Food Guide Pyramid to help pear-shaped Americans eat less and
exercise more.
With two-thirds of Americans either overweight or obese, consumers have largely
ignored the government's dietary guidelines and eat too many sweets and fats
rather than fruits and vegetables.
"We've got to do something to get a behavioral change," said Eric Hentges,
director of U.S. Agriculture Department's Center for Nutrition Policy and
Promotion. The USDA and the Health and Human Services are responsible for
federal nutrition policy.
Developed in 1992, the Food Guide Pyramid offers a general outline on how much a
healthy person should eat each day from the five major food groups. It is the
main educational tool used to help consumers interpret the U.S. Dietary
Guidelines.
More...from CNN at:
http://www.cnn.com/2003/HEALTH/diet.fitness/09/10/health.food.reut/index.html




12. Tuggle travels the world for fun and fitness:
South Lake Tahoe's Lesley Tuggle isn't paid to compete in triathlons all over
the world, but she can afford to do it anyway thanks to a traveler's dream job.
Tuggle, 57, is a flight attendant with United Airlines, which allows her to
compete in triathlons in some of the most exotic locales imaginable. She
recently qualified for her 11th Ironman Triathlon World Championship and will
compete in Kailua-Kona, Hawaii beginning Oct. 18.
The triathlon consists of a 2.4-mile ocean swim, 112-mile bike race and a
26.2-mile run. About 1,500 competitors between the ages of 18-84 representing
all 50 states and approximately 50 countries will attend the event of the nearly
50,000 who enter qualifiers this year.
"You have to earn a slot in Hawaii," Tuggle said. "That's what makes it the
world championships. I qualified by doing a half-Ironman race in Great Britain,
which is where I'm from. You have to come in first ... within your age group."
More...from the Tahoe Daily Tribune at:
http://www.tahoedailytribune.com/apps/pbcs.dll/article?AID=/20030923/SPORTS/3092\
30301




13. Marathon man: training pays off in the long run:
74 year-old Howard Elakman is training for next February's Miami Marathon.
This is Part 5 of a series leading up to the Feb. 1 Toyota Prius Miami Tropical
Marathon and Half-Marathon.
Some people live to eat. Others eat to live. Howard Elakman, 74, of Lighthouse
Point, runs to eat.
''When running, I can eat a lot,'' he said. ``I can eat anything.''
Elakman, who has been running for more than 30 years, coaches marathoners for
the Greater Fort Lauderdale Road Runners Club. He plans to make Miami his 29th
marathon.
Why did you start running?
I played golf until they started using carts. That put an end to my five-six
mile walk, so I started running.
What made you decide to run 26.2 miles?
I joined a running club and other people were training for marathons, so I
started training.
More...from the Miami Herald at:
http://www.miami.com/mld/miamiherald/living/health/6834263.htm



14. Training for 800M:
Coaches and runners are confused about how to train optimally for 800-metre
racing, and with good reason. After all, there's a wealth of scientific
information about training for 400 metres, 5000 metres, 10,000 metres, and the
marathon, but almost no research has been done concerning 800-metre training. As
a result, thoughts about 800 preparations tend to be long on philosophy and
anecdote -and short on fact
In addition, the 800-metre distance itself presents a key paradox. The race is
now considered to be an extended sprint -a contest for the truly fleet of foot.
When Seb Coe set his world record of 1:41.73 in 1981, for example, he ran an
astonishing first lap of 49.7 seconds. This suggests that fast-twitch muscle
fibres and anaerobic energy production are dominant in the race, yet over 55 per
cent of the energy actually needed to run 800 metres is generated aerobically,
suggesting that aerobic ('endurance-type') training is absolutely essential for
success.
More...from Peak Performance at:
http://www.pponline.co.uk/encyc/0287.htm




15. Research suggests more exercise for older adults fends off disease:
By Elena Conis, Los Angeles Times
The formula for preventing many chronic diseases, including adult-onset
diabetes, is simple: Eat right and exercise.
Federal guidelines recommend at least 30 minutes of moderate activity a day --
or, at the very least, on most days -- to fend off the condition. But new
findings suggest that, for older adults especially, it may take more of a sweat
to keep the illness at bay.
"There's a lot of information telling us that exercise is good for us,'' said
Dr. Robert Rizza, an endocrinologist at the Mayo Clinic in Rochester, Minn.
"Perhaps when we're older, we have to exercise longer or more vigorously.''
Rizza and his colleagues studied the impact of exercise on insulin
effectiveness, or sensitivity, in 102 adults ages 21 to 87. Insulin regulates
levels of glucose in the body, preventing the sugar from accumulating in the
blood.
With age, insulin becomes less sensitive in many people -- a condition that can
make some people prone to Type 2 diabetes, particularly if they're overweight or
inactive. Studies show that exercise can boost insulin sensitivity and prevent
diabetes. But little is known about how much exercise is needed to protect
people of different ages.
More...from the Mercury News at:
http://www.bayarea.com/mld/mercurynews/living/health/6838996.htm




16. Nutrition to Go -Guide to Energy Bars
There once was a simple world with no energy bars; a world where runners nimbly
sprinted through a KFC and pocketed a few honey packets.
Our world has changed. It's raining thick with energy bars, compressed meal
replacements, packed food supplements and anvil-hard protein bars.
Just as there are many types of nutrition bars, there are many types of runners.
We are a group made up of recreational runners, competitive runners and runners
who just like to make up the crowd. Some of us can claim prize money on our IRS
1040-most of us will never have to worry about that. But one thing that we all
have in common is our quest for good health. We are committed to a healthy
lifestyle, and nutrition is a considerable piece of that picture.
The plethora of nutrition bars will only continue to grow. "For $50,000 or
$100,000, you can be in the bar business," Brian Maxwell, president and CEO of
PowerBar, Inc., told Food Processing magazine. In other words, anybody can fit
their heads under the money spigot of snack foods and drink mightily from the
$40 billion industry. Given the ever-increasing number of choices, we need the
knowledge that will enable us to choose the products that best fit our lifestyle
and how we run.
More...from Running Times at:
http://www.runningtimes.com/issues/03apr/energybars.htm



17. Victim to victor: Triathlon has helped Donnelly triumph over adversity:
A hustling kid from Middletown, New York, Rich Donnelly wasn't a star, but
nobody loved sports more than he did. In the late '60s and early '70s, Donnelly
read all the sports magazines, played sandlot everything and ran with hometown
hero Frank Shorter the day he returned home for a local fun run after his 1972
marathon Olympic gold medal.
Then, leaving his grocery store job during his senior year in high school,
Donnelly was struck by a hit-and-run driver. When he woke up from a coma, he had
a broken right collarbone, several fractures of his right eye socket and a
shattered fibula and tibia in his right leg that eventually required five
surgeries. When his leg cast was removed after six months, the fibula still
hadn't healed. Doctors rebroke the tibia and inserted a five-inch metal plate.
After the final cast was removed in February 1981, doctors said he'd never walk
without a limp.
But within weeks Donnelly was playing ultimate Frisbee and taking up golf. Soon
thereafter he started running and hitting the pool to keep himself sharp as he
embarked on a career as a sportswriter and copy editor.
By January 1991, when his son Paul was born, he was devoting tremendous energy
to balancing sports, job, marriage and a newborn. But soon a painful divorce
tested him once again.
More...from InsideTri at:
http://www.insidetri.com/news/fea/1760.0.html




18. Calcium ' can kill if you're stressed':
Too much calcium can lead to sudden death in people exercising strenuously or
under extreme stress, Welsh scientists have found.
A team at the University of Wales College of Medicine believe a genetic defect
that controls levels of calcium in the heart could hold the key to sudden death.
Understanding exactly what causes sudden death could help relieve the huge
burden of such a risk in the industrial world, scientists believe.
Dr Christopher George, of the Wales Heart Research Institute, said, "This
discovery opens the possibility of designing specific treatments to reduce this
risk in susceptible people."
And Professor Tony Lai, who led the research, added, "This exciting result shows
that too much calcium can be as bad as too little."
The university team had previously discovered that an inherited genetic defect
was involved in sudden death in young people. The gene is known as the ryanodine
receptor and it was found while the scientists were investigating how it
controls the levels of calcium ions which cause the heart cells to contract.
More...from icWales at:
http://icwales.icnetwork.co.uk/0100news/0200wales/content_objectid=13437776_meth\
od=full_siteid=50082_headline=-Calcium-can-kill-if-you-re-stressed--name_page.ht\
ml
[Multi-line URL]



19. Exercise Combined With Vitamin E Slows Aging:
A recent study performed by the University of Florida was detailed in the July
issue of Biological Research for Nursing. The study found those who exercised
regularly and took vitamin E supplements became healthier and greatly decreased
the effects of aging. The combination cut levels of oxidative stress on the
body.
September 3, 2003 Gainesville, FL -- Good news for those of you who exercise
regularly. If you also take daily doses of vitamin E, say 400 to 800 IU per day,
you can significantly reduce the effects of aging. It can also mitigate the
spike of free radicals caused by inflammation of strained muscles caused by
over-exercise.
A recent study performed by the University of Florida was detailed in the July
issue of Biological Research for Nursing. The study of 59 healthy men and women
aged 60 to 75 found those who exercised regularly and took vitamin E supplements
became healthier and greatly decreased their levels of a blood marker that
signals destruction of certain cells.
More...from FitCommerce at:
http://www.fitcommerce.com/News/NewsView.asp?newsId=1981




20. Optimal Marathon Training Sessions:
Of the many possible combinations of speed and distance that you can do in
training, a few provide the optimal stimuli for physiological improvements for
the marathon. The most effective types of marathon training are described below.
These workouts form the key sessions in Pete's training programs.
I. Tempo Runs:
The most effective way to improve your lactate threshold is to run at your
current lactate threshold pace, or a few seconds per mile faster. This can be
done either as one continuous run (tempo run) or as a long interval session at
your lactate threshold pace (called cruise intervals or LT intervals).
These workouts make you run hard enough that lactate is just starting to
accumulate in your blood. When you train at a lower intensity, a weaker stimulus
is provided to improve your lactate threshold pace. When you train faster than
current lactate threshold pace, you'll accumulate lactate rapidly, so you won't
be training your muscles to work hard without accumulating lactate. During these
workouts, the more time that you spend at your lactate threshold pace, the
greater the stimulus for improvement.
Lactate threshold training should be run at close to the pace that you could
currently race for one hour. For serious marathoners, this is generally 15K to
20K race pace. This should be the intensity at which lactate is just starting to
accumulate in your muscles and blood. In terms of heart rate, lactate threshold
typically occurs at 80 to 90 percent of maximal heart rate, or 76 to 88 percent
of heart rate reserve in well-trained runners.
You can do some of your tempo runs in low-key races of 4 miles to 10K, but be
careful not to get carried away and race all out. Remember that the optimal pace
to improve lactate threshold is your current LT pace, and not much faster.
More...from Pete Pfitzinger at:
http://www.pfitzinger.com/marathontraining.shtml



21. World Records for Treadmill Running:
Did you know that Karl Graf  of Germany ran 149.1 miles (240 K) on a treadmill
on February  2-3, 2002.
This feat was published in the Guinness Book of Records, German edition 2003.
For more on Extreme Treadmill Running visit:
http://www.recordholders.org/en/list/treadmill.html



22. Women Who Exercise With Mirrors Feel Worse:
Mirrors are as common as paint on the walls of health clubs, but what is so
inspiring about watching yourself gasping and drenched in sweat? For exercise
novices, not much, according to one study, which found that women who exercised
in front of a mirror felt worse than women who exercised without them.
"Placing mirrors in exercise centers may need to be reconsidered, especially in
centers that are trying to attract exercise initiates," said the study in the
American Psychological Association journal Health Psychology.
The researchers at McMaster University in Hamilton, Ontario, looked at 58
sedentary women with an average age of almost 21. The women first answered
questions about how they felt their bodies looked, how confident they were in
their ability to ride an exercise bike, and what their mood was - whether, for
instance, they felt "calm" or "worn-out."
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A51024-2003Sep23.html




23. Mary Eggers Recovers With Triathlon Therapy:
They always say that what doesn't kill you makes you stronger. Never in my
wildest dreams did I ever think that would directly apply to me. As of today I
am 29 years old, a two time Ironman Lake Placid finisher. In 2002 I struggled
through Ironman Lake Placid to finish in 13:43. In 2003 I had the race of my
life, finishing in 11:23, 4th in my age group, and qualified for Hawaii (I
declined, to spend more time with my family). Since the birth of my son in 2000,
I was also blessed to win the 2001 Subaru Triathlon Series, and in 2002 I was a
member of Team USA for Duathlon. I can honestly say that this sport has changed
my entire life.
It is hard to believe that 9 years ago I watched the Hawaii Ironman from a
hospital bed. I had developed very serious heart problems as a result of having
Bulimia from age 10, through age 20. I was a collegiate swimmer, and on a
downward spiral. For 10 years I binged and vomited, took laxatives, etc. My
parents, family, and friends did everything that they could to help me, it was
of no use. I was determined to kill myself.
More...from Xtri.com at:
http://www.xtri.com/article.asp?id=1034



24. Cycling's newest wind tunnel:
by Dan Empfield 9.23.03
(www.slowtwitch.com)
Wind tunnels fall into two general categories. Some are housed at institutes of
higher education, and examples are the tunnels at University of Washington,
Wichita State and, most famous among those who follow cycling, the tunnel at
Texas A&M.
Then there are the tunnels developed by private industry, and airplane and car
makers are among their most obvious customers. When I visited the San Diego
based low-speed wind tunnel at Allied Aerospace this past weekend I spoke at
some length with the person who heads up aerodynamic testing at a high-volume
aircraft manufacturer. He was observing the cyclists in the tunnel on Saturday,
but on Monday his own company's airplane control surfaces were slated to be
tested. Allied Aerospace is not attached to a university. Its business is
running wind tunnels.
A "low speed" tunnel is one that can produce a wind of up to around 250mph. Even
in modern aerospace this has utility, as airplane makers must test control
surfaces during low-speed maneuvers, such as take-offs, landings and stall
speeds. High speed wind tunnels can produce winds of up to mach-3.5 and above -
Allied Aerospace also owns such a wind tunnel adjacent to LAX airport.
More...from SlowTwitch at:
http://www.slowtwitch.com/mainheadings/techctr/newtunnel.html



25. Runners' best rule: the golden rule:
The Golden Rule may not immediately come to mind for runners during their
training runs or races. But etiquette and common sense practices are an integral
component of the sport.
Shelly-Lynn Florence Glover, a New York-based exercise physiologist, certainly
thinks runners' habits are important. She discussed their peculiar ways and
offered a list of suggestions for runners in a recent article in the national
newsletter RunFit News.
She calls her guidelines, printed in the publication of the American Running
Association in Bethesda, Md., "The runners' version of the Golden Rule."
In short, Glover says, "If you don't like runners pushing their way through a
pack, spitting at your feet, leaving their garbage on trails or not being
discreet for bathroom breaks, don't do it yourself.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10223&sidebar=13&category=running



26. From Runner's World:
Be a good parent-and run. Kids want to be like their parents and copy what they
do - that means parents need to set the example by getting involved in physical
activities. By concentrating on the positive aspects of exercise, like family
participation and fun, exercising may lead to healthy lifestyles later in life."
-Carol Goodrow, RW kids running editor

"The difference between a great race and a subpar performance can also be the
result of less tangible factors. The best training in the world will not produce
results if you are not mentally ready for a race. You must master the seemingly
antithetical arts of concentration and relaxation. You must learn to both pace
and push. You need confidence. You also need prerace planning, physical
preparation, a positive attitude, self-control, wise choices, and, yes, a bit of
dumb luck."


27. Just doing it high tech:
Quebecer Mario Lafortune has a huge impact on high-performance and recreational
athletes as director of the Nike Sports Research Lab, where he oversees a group
of 30 fellow scientists.
Mario Lafortune remembers trying most every sport during his childhood in rural
St. Roch de l'Achigan, "and not being good at anything."
Today, a one-time failure on the sandlots and skating rinks north of Montreal
has a huge impact on the lives of high-performance and recreational athletes,
textbook-burdened students, even youngsters just learning to walk.
Lafortune, 49, is director of the Nike Sports Research Lab in Beaverton, Ore.,
and in his seven years with the company he has become one of the world's most
influential scientists in the field of fitness product innovation, technology
and testing
More...from Canada.com at:
http://www.canada.com/search/story.aspx?id=23b3e7f3-4e41-4e7b-a580-81b871114216



This Weeks Events:
*Please verify event dates with the event websites*
September 27, 2003
Medical Center 10K Classic - Bowling Green, KY
http://www.10k.bowlinggreen.net/

Ultramax Triathlon - Lake of the Ozarks - MO
http://www.ultramaxtri.com/index2.php

September 28, 2003:
Bank of Bermuda Foundation Individual Triathlon - Bermuda
http://www.bta.bm/

Berlin Marathon - Germany
http://www.berlin-marathon.com/

Budapest Marathon - Hungary
http://www.budapestmarathon.com/eng/index_eng.html

Fox Cities Marathon - Appleton, WI
http://www.foxcitiesmarathon.org/

Heritage Oaks Bank 10K - Paso Robles, CA
http://www.heritageoaksbank.com/
*USA Masters Championship

Mexico City Marathon - Mexico
http://www.maraton.df.gob.mx/

Orange County Race for the Cure 5K - Newport Beach, CA
http://www.kinaneevents.com/EVENTS/OCcure/OCcureFrame.htm

Quad Cities Marathon - Moline, IL
http://www.qcmarathon.org/

Toronto Waterfront Marathon
http://www.torontowaterfrontmarathon.com/

XTERRA USA Championship - Lake Tahoe, Nevada
http://www.xterraplanet.com/race/championship_tahoe.html


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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they
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Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list
at: mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum or
Guest Book, available off our FrontPage. If you post to the mailing list
and get your email returned, please contact the Runner's Web at
mailto:runnersweb@... to notify us of the problem. To update your
Runner's Web eGroups subscriber's profile, go to the web site at
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changes.

Have a good week of training and/or racing.


Joint the Journey to Athens. Support the fundraising drive for Canadian
athletes:
http://www.runnersweb.com/running/news/rw_news_20030623_OttawaToAthens.html

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

Runner's Web Digest - September 19, 2003

The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
features, polls, trivia, bulletin boards and more.

For new subscribers:
If you have any questions regarding the options available for receiving
this digest, please do NOT email the list, rather email me directly at
mailto:RunnersWeb@...

This newsletter has been composed using Outlook set to text format. The
Runner's Web Digest is a weekly digest of information on running,
triathlons and multisport activities. It is sent via an email list at
http://groups.yahoo.com/ which allows all users to communicate with
everyone on the list.

You can receive the digest in three ways:
1. Immediately, via email,
2. Daily, in an email summary, and
3. By accessing the YahooGroups.com web site on demand.

The mail list has been set to not allow attachments out of concerns for
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to being released to the group.

NOTE********************************************************************
[ Some e-mail clients may split the URL address into two
lines. If you have trouble connecting to a link, be sure that you paste
the entire address into your browser, so that it ends in ".html" or
another appropriate suffix ]
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References/URLs:
Most references in the digest which do not have a specific URL listed
here are available from the Runner's Web FrontPage at:
http://www.runnersweb.com/running.html
Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
me.
All URLs listed here have been verified as of the Digest publication
date. It is possible that the site may have archived or deleted the page
after publication.
If you are unable to reach a URL listed here, ensure that you are using
the entire URL (see above).
If you still cannot reach the site, please email me at
mailto:runnersweb@... and I will try to track it down.

Note: Some sites require free registration.


New This Week:

This Issue's Article Index:

1. The Effect of Sleep Deprivation on Athletic Performance
2. Running repairs can galvanise Olympic dreams
New medical centre for Britain's athletes
3. A state where fitness governs?
People in the exercise business say a win by Schwarzenegger would boost
public health -- and their industry.
4. Virtual Medal Count
Can't wait for the 2004 Olympics?
5. Learn to develop a sense of pace for your running races
6. Exercise Is a Habit; Here's Why to Pick It Up
7. Shoes to get runners on an even footing
8. Heel Pain? Get Better Shoes, Not Magnets -Study
9. From Runner's World
10. Healthier Life Doesn't Mean Lower Costs
11. Answers to commonly asked sports nutrition questions
12. Shifting Focus to Late Season Races
13. Pick Your Own Fruit or Vegetable Bran Muffins
14. The health of our children - It is time to be worried
15. Cross Training - Are Heart Rates Comparable?
16. Curing Multiple Sclerosis: Today's Marathon Without a Finish Line
17. Baluchi Completes Trans-America Run
18. Low-Calorie-Diet Study Takes Scientists Aback
19. Injury: When To Run, When To Stop
20. Sensible Recommendations For Weight Loss
Just a few dietary changes may have big effects
21. The Art of Tapering:
22. Burger King Rolls Out Low-Fat Sandwiches
23. Good carb, bad carb? Experts debate labels
24. Getting fit just may trick death
25. Intensive Exercise And Rheumatoid Arthritis

Our resident massage therapist, Tracy Montgomery,
is always looking for questions on sports injuries and treatment for her
column at:
http://www.runnersweb.com/running/tm_columns.html


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

This week's poll is: "Should American sprinter Kelli White be banned and/or lose
the medals she won at the World Championships in Paris?"

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:   "Who was the top performer at the World Athletics
Championships in Paris in August?"
The results at publication time were:
Carolina Klüft  24
Hestre Cloete  5
Hicham El Guerrouj  18
Kelli White  10
Kenenisa Bekele  14
Total Votes: 71

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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Book of the Week: Running with the Legends.
Legends is more than a collection of biographies. It provides the closest and
most complete look at how running and runners have changed from the great Emil
Zatopek in the '40s and '50s to the superlative Uta Pippig in the '90s. It does
so by detailing the development, training techniques, coaching, competitions,
motives, and perspectives of 21 all-time great runners.
Buy the book at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0873224\
930

If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
or leave your comments in one of our Forums available from our FrontPage.

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

The FiveStar Site of the Week: StevePre.com.
"It was 1975, and track & field was in the midst of its glory days. Among
hundreds of excellent athletes, one man stood out. He won nearly every race he
ran and was the star of every meet he went to. When he ran, people would stand
up, clap their hands, and chant his name - Steve Prefontaine.
He was the future of running, although already the best. Nobody could beat Steve
Prefontaine at any race over a mile for one reason: he had to win. This
extraordinary effort made "Pre" a fan favorite.
But it was in May, that same year, in which running would change forever. The
young, brash, Prefontaine, who had not even reached his athletic peak, died in a
tragic car accident.
Today, more than 25 years after his death, he continues to inspire runners
across the world with his impressive times, great quotes, unique running
ability, and most of all, his desire to win."
Check out the site at:
http://www.stevepre.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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

1. The Effect of Sleep Deprivation on Athletic Performance:
Most athletes view the interruption or loss of sleep as a contributing
factor to failure in sport. The benefit of sleep is held in high regard
prior to, and during competition, despite the fact these beliefs are not
confirmed by any scientific understanding of the physiological effects of
sleep on performance.
The majority of research on the lack of sleep or sleep deprivation and its
effect on performance, focuses primarily on its effect on sub-maximal
aerobic performance  and VO2 max . There is also further research that
examines the neurological responses 11 and anaerobic strength 3 of
individuals who have been deprived of sleep.
More...from GPSports at:
http://www.gpsports.com/home.html




2. Running repairs can galvanise Olympic dreams :
New medical centre for Britain's athletes.
Given that the crocked and wounded in Britain's athletics team alone could
have filled an entire hospital ward for most of the summer, tomorrow's
opening of a centre that aims to fast-track our injured sporting elite to
recovery can hardly come quickly enough.
Everything at the new Olympic Medical Institute (OMI) in north London is
geared towards ensuring that casualties are kept to a minimum before Athens
next year. Why the clear desperation for such a service has remained
overlooked for so long defies reason, but now that it is here, it promises
to be worth the wait.
More...from the Guardian at:
http://sport.guardian.co.uk/athletics/story/0,10082,1041989,00.html



3. A state where fitness governs?
People in the exercise business say a win by Schwarzenegger would boost
public health -- and their industry.
Arnold Schwarzenegger's bid for governor has the fitness industry in a
tizzy - a happy tizzy - now that one of their own may get to run the state
of California. Fitness executives and gym owners are hopeful that if
Schwarzenegger is elected, he will help deliver many Californians from their
slothful lifestyles - and into their health clubs.
"I know that turning around California is going to be a full-time job, but
Arnold really walks the walk when it comes to the issue of promoting
physical activity and exercise," says Bill Howland, director of public
relations and research with the International Health, Racquet & Sportsclub
Assn., a Boston-based trade group.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-bodywork15sep15,1,2377997.s\
tory?coll=la-health-fitness-news
[Long URL]



4. Virtual Medal Count:
Can't wait for the 2004 Olympics?
Follow along with USATODAY.com as we track world championship action for each
Olympic event leading into Athens.
More...from USA Today at:
http://www.usatoday.com/sports/olympics/front.htm



5. Learn to develop a sense of pace for your running races:
The most important thing a beginning runner can learn is a sense of pace.
Controlling pace is the key to effective training and essential to winning.
Start pace training on a track. Equip yourself with a digital watch. Set the
watch to beep at your 200-meter split time. Choose a comfortably hard 200-meter
pace.
As you run around the track, listen for the beep. You will quickly learn to pick
up the pace if the beep comes before you pass your starting line, or slow down
if it comes after.
Pretty soon, you are "on pace" and you'll hear the beep just as you swing past
your starting point. As you learn, you can develop different paces at will. As
you get better and better at pacing, you'll begin to relate pace to how you
feel, and won't need a watch or distance markers to regulate your pace.
Then things get a little more complicated as you move from the track to trails.
You can plot out a running course with half-mile landmarks for pacing. Of course
trails have twists and turns, hills and flats. You can try out your learned
internal sense of pace on your course, checking against the watch to learn how
to adjust for hills and valleys of real terrain.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10220&sidebar=13&category=running



6. Exercise Is a Habit; Here's Why to Pick It Up:
A strikingly large number of Americans have failed to catch the exercise
bug, and the effects are showing up not only in their expanding girth but
also in their health - and death - statistics.
American women are particularly sedentary. According to the 2000 National
Health Interview Survey, 72 percent of women and 64 percent of men get no
regular exercise.
Yet as Dr. I-Min Lee of Brigham and Women's Hospital in Boston has noted:
"Physical inactivity increases the risk of developing many chronic diseases,
including coronary heart disease, stroke, Type 2 diabetes and certain
cancers. Such sedentary behavior is also associated with higher body weight,
and obesity increases the risk of many of the same chronic diseases."
Why, in the face of decades of propaganda, aren't more women moving in ways
that can protect their mental and physical well-being?
More...from the NY Times at:
http://www.nytimes.com/2003/09/16/health/nutrition/16BROD.html



7. Shoes to get runners on an even footing:
Running is great for fitness - and hard on legs. Injuries rise with mileage
as the pounding accentuates a natural biomechanical inefficiency called
pronation, a diagonal movement from outside-heel to inside-forefoot. The
result: The rise of stability shoes, with centering devices that nudge feet
into a straight-forward gait. They work for about 80% of runners. Severe
over-pronators (about 10%) get stiff, near-orthopedic motion-control shoes,
while those with a nicely centered foot roll use simpler "neutral" trainers.
To determine which category you fall in, check the wear patterns on your
soles. Here are some of the season's best foot soldiers.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-gear15sep15,1,4494653.story\
?coll=la-health-fitness-news
[Long URL]



8. Heel Pain? Get Better Shoes, Not Magnets -Study:
Tue September 16, 2003 04:01 PM ET
CHICAGO (Reuters) - Magnets do not relieve pain, and the money spent on
magnetic shoe inserts to battle aching feet would be better spent on more
comfortable shoes, a scientist said on Tuesday.
"What this study found was conclusive evidence that the magnets in the
insoles that we studied were not at all helpful in relieving pain," said
study author Dr. Mark Winemiller of the Mayo Clinic in Rochester, Minnesota.
Magnet believers -- Americans buy $500 million worth of magnetized health
products yearly -- say wearing them against a painful body part may increase
blood flow or change the way nerves transmit pain, but there was little
evidence of those benefits, Winemiller said.
His nine-month study of 100 people with plantar fasciitis, a common cause of
heel pain, found no difference in reported discomfort whether or not the
wearer's shoe insert contained a magnet. At the conclusion of the study,
one-third of the participants said their freshly cushioned feet felt better,
regardless of whether a magnet was used.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3455218



9. From Runner's World:
Hit the Pool: "Need a break from the roads? By adding cross-training activities
to your schedule, you can cut back on your running miles while maintaining--or
even improving--your fitness. Pool running is about as low-impact as it can get
and is a great cross-training workout." -Jeff Galloway

Blisters Be Gone: Blisters are often caused by a seam in a sock (try turning the
sock inside-out), the foot sliding inside the shoe, or a long toenail. Use an
antibacterial ointment such as Neosporin or Tiger Balm, and let the blistered
area dry overnight. When wearing shoes, apply ointment and cover with a bandage.

It's the Sugar, Baby: "When people get headaches during long runs, it's often a
sign that they're not eating enough or drinking enough. For example, a 150-pound
runner should take in about 250 calories per hour during a long run. Consuming
sports drinks, energy bars, or gels will help prevent low blood sugar and
possibly solve the headache problem." -Nancy Clark, M.S., R.D., sports
nutritionist

Go for the Rubdown: Try a massage to speed recovery by improving circulation and
helping remove waste products (lactic acid) from your muscles. The faster you
can heal after a workout, the sooner you can start the next one safely.
-Kathleen Jobes, RW marketing merchandising manager




10. Healthier Life Doesn't Mean Lower Costs:
Living a longer and healthier life doesn't mean you'll cost the government any
less in health care expenditures.
That's the finding from a new study in this week's New England Journal of
Medicine that compared people who were healthy at age 70 with those who had at
least one functional limitation.
Life expectancy has been increasing for many decades, and studies also suggest
the overall health of the elderly is improving as well. Health policy experts
concerned about the fiscal viability of the Medicare system -- particularly now
that the baby boom generation is entering its latter years -- have wondered how
longer life might affect health care costs over the long run. The authors of
this study decided to find out, asking, "What is the trade-off between better
health, which means lower annual expenditures, and longer life, which means more
years in which to accumulate costs?"
More...from HealthScout at:
http://www.healthscout.com/news/1/8006961/main.html



11. Answers to commonly asked sports nutrition questions:
Questions abound about how to eat for more energy, less body fat and better
performance. Here are answers to questions athletes commonly ask me; perhaps
they will answer your questions, too.
Question: I run three to four days per week, mainly to lose body fat. At what
intensity should I run to burn fat effectively?
Although low-intensity "fat burning exercise" burns proportionately more fat
than carbohydrates, you are unlikely to lose weight faster if you do
low-intensity workouts. (Two excellent "fat burning" activities are sleeping and
sitting -- but these are not known for having weight-reduction benefits!).
For fat/weight control, you need to look at you whole day's calorie balance --
not just at fat burned during exercise. If, over the course of the whole day,
you have created a calorie deficit by burning off more calories than you eat,
you'll lose body fat. However, if you overindulge (as is easy to do after a hard
workout because you somehow deserve to eat the whole pizza), you'll end up
gaining fat.
The biggest benefits of low-intensity, fat-burning exercise are 1) you are less
likely to get injured, and 2) you are able to exercise longer and thereby burn
more total calories. But high-intensity exercise tends to contribute to lower
percent body fat.
Research on 1,366 women and 1,257 men suggests those who did high-intensity
exercise had less body fat than those who did lower-intensity "fat-burning"
exercise. (Am J Clin Nutr., Feb '90)
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10215&sidebar=573&category=eat_right




12. Shifting Focus to Late Season Races:
Lance Watson, CTS Multisport Head Coach
The heat of the summer is waning, and the days are ever shortening. As night
approaches earlier with each passing day, and the mercury steadily falls, the
desire to keep training and racing begins to slip away. In years past, this has
not posed a problem, but with the ITU World Championships and the XTerra
Championship both occurring in November, a unique obstacle has presented itself.
How do you focus on a late season race when nature is telling you to wind down
your season?
Set a Goal
When focusing on a late season race, it is important to place the race as a high
priority within your race schedule. If the race is just for fun and you don't
place much importance on it, then the desire to continue training may not be
strong enough to get you out the door on those cold mornings in October. Try to
imagine going out to the pool morning after morning without having a goal in
mind. It becomes difficult after the first couple of weeks have gone by. By
having the race as an important part of your season rather than an excuse to
take a vacation, your motivation to train will remain high. Going to the pool
and doing those long hard sets will have purpose and you will see the benefits
starting to show themselves.
More...from the Runner's Web at:
http://www.runnersweb.com/runningnews/rw_CTS_20030918_Watson.html



13. Pick Your Own Fruit or Vegetable Bran Muffins:
Muffins are always well received and enjoyed by just about everyone. However, a
"healthy" bran or fruit muffin you buy at the bakery, grocery or convenience
store may have as many as 500 calories and 25 grams of fat!
This bran muffin base has only 126 calories (before adding the fruit or
vegetable), so it is an option you can freely enjoy without any guilt. Customize
the recipe based upon ingredients you have on hand, or whatever simply sounds
good at the moment.
After cooling thoroughly on a wire rack, individually wrap and store in a
freezer bag in your freezer. Then, simply take one or two out of your freezer
before you go to bed, and you'll have a delicious breakfast ready to go.
Ingredients:
3 cups 100% Bran cereal
3 cups skim milk
2 egg whites
2 Tablespoons vegetable oil
2 3/4 cup whole wheat flour
1 cup sugar
2 Tablespoons baking powder
1 teaspoon baking soda
1/2 teaspoon salt
2 teaspoons cinnamon
1/2 teaspoon nutmeg
1 1/2 cup fruit or vegetable of your choice (mashed bananas, grated apples,
blueberries, grated zucchini, grated carrots, crushed pineapple, etc.)
Nonstick vegetable cooking spray
Directions:
Preheat oven to 400 degrees. Combine bran flakes, milk, egg whites and oil; soak
for 5 minutes. Add to wet mixture the rest of the ingredients; stir by hand
until well blended. Spray muffin tins with cooking spray (or use paper liners)
and fill tins 2/3 full of batter. Bake in preheated oven for approximately 20
minutes or until done.
Yield: 24 muffins
Per Muffin (without fruit or vegetable):
126 calories; 2 grams fat; 5 grams protein; 30 grams carbohydrates; 1 mg
cholesterol; 298 mg sodium; 6 grams dietary fiber.
Recipe from What's Cooking at the Cooper Clinic, from the Nutrition Department
of the Cooper Clinic.


14. The health of our children - It is time to be worried:
According to the National Center for Health Statistics, 10.4 percent of
preschoolers are obese.  I don't know about you, but as a physician,
a father, and a grandfather, that statistic is frightening.  You already know
that adult obesity is reaching epidemic proportions.  Right now 31 percent of
American adults are considered obese, which is defined as having a Body Mass
Index of more than 30.  That score translates to approximately 30 or more pounds
overweight.  To calculate your BMI, go to:
http://www.cooperaerobics.com/radio/BBCalculateYourBMI.aspx
So what is the problem with obesity?  The answer is that obesity greatly
increases the risk of high blood pressure, cardiovascular disease, certain types
of cancer, asthma, and possibly the most concerning, type 2 diabetes.
More...from the Cooper Wellness Clinic at:
http://cooper.teamcaster.com/LandingPages/landingpage.aspx?PromoID=123&CustID=94\
452&CampID=126&Token=7118bf64-f7c5-43af-a8f3-d4653c77ee81&ProcessID=308108
[Multi-line URL]



15. Cross Training - Are Heart Rates Comparable?
If you are an injured runner switching to biking or swimming to keep in shape
while your foot or leg heals, avoid being tempted to work out at your running
heart rate. Exercise heart rates should not be transferred from one activity to
another. Instead, judge your workouts according to how you feel.
Running is a total-weight bearing activity, while during water running,
swimming, and biking your weight is partly supported. When your weight is partly
supported you do less work against gravity than when you run. Consequently, at
the same oxygen uptake level your heart would not beat so rapidly, compared to
running. Numerous studies show that heart rates in water running are about 10
beats per minute slower, compared with treadmill running at the same oxygen
uptake levels (for example, Medicine and Science in Sports and Exercise, Vol.
24, No. 10, pp. 1155-1160). This means that if you worked out at your running
heart rate when water running, swimming, or biking, you would end up at a higher
oxygen uptake level, which means you would be working out harder than you
intended, which is not a good idea.
If you switch sports to help you over an injury, or if you cross train, the most
effective way to achieve an effective workout is to monitor your perceived
exertion. This means paying attention to how hard or easy your breathing pattern
feels, and how your various muscle groups feel in terms of stress, burning, or
pain, in response to working out. You should still be able to have a pleasant
conversation during effective aerobic workouts.
Copyright, The American Running Association at:
http://www.americanrunning.org



16. Curing Multiple Sclerosis: Today's Marathon Without a Finish Line:
Curing Multiple Sclerosis (MS) seems like a marathon without an end. However,
individuals like Billy Harless are running marathons to accelerate efforts to
cure MS. Billy hits the ground running to raise contributions for the Boston
Cure Project for Multiple Sclerosis, a national nonprofit accelerating efforts
to cure MS.
Billy Harless, a Maryland resident and father of four, was one of the first
runners to sign up for the Boston Cure Project and Fitsense "Sense of Purpose"
program that encourages runners to raise contributions to fund MS research.
Billy's upcoming races include the National Capitol 20-Miler on September 28 in
Alexandria, Va. and the Marine Corps Marathon in October 26, Arlington, Va. He
most recently ran the tough Rock 'n' Roll Half Marathon in Virginia Beach.
"It doesn't matter if I finish first or in the middle of the pack," says Billy
Harless, a solutions architect for Hewlett-Packard by day. "When I run and
experience fatigue, I think of people with MS and the pain they feel everyday.
With the support of generous individuals and companies, I know we're helping to
cure MS every time I pound the pavement."
"As a person with Multiple Sclerosis and the CEO of the Boston Cure Project for
MS, we're grateful to Billy and his 'many strides' to cure this debilitating
disease," says Art Mellor. "We also extend our gratitude to Billy's supporters
and others that back Sense of Purpose. Together we'll cross the finish line."
More...from Yahoo at:
http://biz.yahoo.com/prnews/030919/nef001_1.html



17. Baluchi Completes Trans-America Run:
He made it!
After 46,000 miles of cycling and 3,700 miles of running, Reza Baluchi brought
his 7-year global peace mission for peace to an end on September 11, 2003, when
he ran to Ground Zero in New York City and placed a bouquet of flowers at the
memorial wall just off of Church Street.
"I so happy." he said, tears streaming down his face, "I finish my journey."
His final run began at 8:00 in the morning in Fort Lee, New Jersey, at the foot
of the George Washington Bridge. Rocky, his four-legged running companion and I
dropped Reza off there along with a band of loyal followers who'd flown in to be
with him on the last day. We'd hoped Rocky would have been able to join them but
this last leg was going to be over ten miles and Rocky hadn't run that far
before so we thought it best he stayed in the motor home.
More...from Runner's World at:
http://www.runnersworld.com/home/0,1300,1-0-0-5581,00.html



18. Low-Calorie-Diet Study Takes Scientists Aback:
Scientists know that very strict low-calorie diets can prolong life. But now
they report that it does not matter when you start that diet - at least if you
are a fruit fly. The life-prolonging effect kicks in immediately, continues as
long as the diet, and is lost as soon as the dieting stops.
"We were very surprised, completely taken aback," said Dr. Linda Partridge, a
professor at University College London, whose laboratory made the discovery.
For now, no one has a clue about what the crucial changes are in a fly's body
when it goes on or off a diet. "It's been assumed that the reason things live
longer when they diet is that there is a slowing down of age-related damage,"
Dr. Partridge said. But, she added, it now appears that cannot be true. "The
system has no memory."
In a detailed demographic analysis of life and death among 7,492 fruit flies,
published today in Science magazine, Dr. Partridge and her colleagues discovered
that the protective effect of dieting snaps into place within 48 hours, whether
the diet starts early in life or late. Flies that dieted for the first time in
middle age were the same as flies that had been dieting their whole lives. But
the effect can be lost just as quickly. Flies that dieted their entire lives and
then switched, as adults, to eating their fill were the same two days later as
flies that had never dieted.
More...from the NY Times at:
http://www.nytimes.com/2003/09/19/science/19DIET.html




19. Injury: When To Run, When To Stop:
Picture the scene (you may not have to try too hard). You're in good shape,
you're enjoying your run and suddenly something hurts. How do you know whether
to run through it - crying 'no pain, no gain' - or to rest for five minutes;
whether to walk home immediately or go straight to Accident & Emergency? This
article should help you to decide. Its core is a list of aches and pains, what
they might be, and what you should do in each case.
There are a few general rules you can apply to pain. If something hurts so badly
you can't walk on it, don't try to run on it, for example. Having said that, you
learn to recognise your own body's signs of pain - such that you can run through
heavy legs, for example. You'll learn to recognise this feeling of lactic acid
build-up by experience, and because the symptoms tend to come on gradually.
In some cases, if you feel pain on a training run it's quite sufficient to stop
and stretch, change the surface you're running on or go to the other side of the
road, and see if it makes any difference. Also - and the best immediate option
in a race - try changing your pace either up or down for a couple of minutes.
More...from Runner's World UK at:
http://www.runnersworld.co.uk/news/article.asp?UAN=238&SP=&v=1



20. Sensible Recommendations For Weight Loss:
Sub title: Just a few dietary changes may have big effects.
One of the most popular requests that I get from cyclists is "I'd like to lose
some weight". And of course, I am happy to help; I've done it myself. To start
with there are several simple dietary suggestions that I'd like to make before
plunging into a caloric deficit. Often times these simple "lifestyle" changes
will result in a leaner, happier, and faster athlete. So here goes:
Avoid all beverages with high fructose corn syrup (this includes Gatorade and
soft drinks.)
Try to stay away from processed foods with partially hydrogenated fats.
Avoid sugary foods like cookies, cakes, and low-fat foods (that's code for high
in sugar.)
Try to stay away from saturated fats found in red meat, cheese, butter, and
fried foods.
Avoid alcohol at all costs.
More...from BicycleCoach.com at:
http://www.bicyclecoach.com/article.php?articleid=34



21. The Art of Tapering:
Getting fit and fast is only part of the equation to having a great day. Not
only do you need to ensure that you peak at the right time, which is on the day
of your event, but you also need to arrive fully recovered; that is fresh and
without any feelings of fatigue.
Peaking and tapering is about ensuring full recovery while maintaining
performance adaptations.
Why do you need to Taper?
You need to reduce your training volume (taper) to ensure full recovery.
Running training causes muscle damage, fatigue and also depletes carbohydrate
stores in muscle. You need to ensure that these factors are reduced as much as
possible while at the same time you need to make sure that the adaptations your
body has made from your training are not lost.
More...from RealRunner.com at:
http://www.realrunner.com/ukandeurope/taperingpage.htm



22. Burger King Rolls Out Low-Fat Sandwiches:
Burger King Thursday said it is adding three low fat chicken sandwiches to its
menu, a day after its archrival said it is testing a health-oriented Happy Meal.
Each Burger King sandwich contains five grams of fat and less than 360 calories.
By comparison, the brand's flagship Whopper hamburger weighs in with 770
calories and 45 grams of fat.
The Miami-based chain also is rolling out a chicken sandwich combo meal that
allows patrons to substitute a small garden salad and bottled water for French
fries and a soft drink.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A31345-2003Sep18.html



23. Good carb, bad carb? Experts debate labels:
Should people really care that they digest potatoes faster than carrots?
Macaroni faster than spaghetti? Rice Krispies faster than Special K? A greenish
banana faster than a freckled one? A Snickers bar faster than a Twix?
Yes, say some of the country's top-tier nutritional experts. They are convinced
that carbohydrates should be labeled good or bad, just the way fats are, and
that some of the carbs Americans love most -- velvety puddles of mashed
potatoes, lighter-than-air white bread -- are dietary evil, to be avoided like
the nastiest artery-choking trans-fats.
More...from CNN at:
http://www.cnn.com/2003/HEALTH/diet.fitness/09/05/carb.confusion.ap/index.html



24. Getting fit just may trick death:
(KRT) - If you need yet another reason to work on improving your fitness level,
you might find it in the results of a study published Monday in Circulation:
Journal of the American Heart Association.
Researchers found that cardiovascular fitness level predicts death in women with
no symptoms of heart disease more than in men, also with no symptoms. They found
that the higher the fitness level, the lower the risk of death.
Here's how researchers arrived at that conclusion:
They started the study in 1992 and followed 5,721 Chicago women through 2000.
The women did not have heart disease, but many had risk factors such as high
blood pressure, high cholesterol and diabetes. The average age of the women was
52.
To begin the study, each woman underwent an exercise stress test on a treadmill
that became steeper and faster every three minutes until she became breathless,
dizzy or exhausted. Researchers measured fitness level, or exercise capacity, in
metabolic equivalents, or MET.
More...from FortWayne.com at:
http://www.fortwayne.com/mld/newssentinel/6810601.htm



25. Intensive Exercise And Rheumatoid Arthritis:
(Arthritis and Rheumatism) -- From brisk walking to racquetball, regular
exercise with a moderate-to-high level of intensity has consistently proven to
improve muscle strength and cardiovascular fitness in both healthy people and
those with hypertension, diabetes, and heart disease. Because of their
vulnerability to cardiovascular problems, patients with rheumatoid arthritis
(RA), an inflammatory disease affecting the joints, could potentially benefit
from an ongoing program of intensive exercise. Yet many patients are wary of
strenuous activity. Beyond the intuitive belief in giving rest to inflamed
joints, physicians often advise RA patients against weight- bearing workouts due
to fear of stress and damage to joints.
Is a long-term, high-intensity exercise program effective and safe for patients
with RA? To obtain the data to answer that question, a team of researchers from
Leiden, the Netherlands, conducted a 2-year study on a large random sample of
women and men with the disease. Published in the September 2003 issue of
Arthritis & Rheumatism, their findings support the benefits--physical and
emotional--of regular intensive exercise for RA patients. What's more, the
researchers found prolonged rigorous exercise to have no significant detrimental
effect on weight-bearing joints, except in the cases of patients who began the
program with considerable large joint damage.
More...from InteliHealth at:
http://www.intelihealth.com/IH/ihtIH/WSIHW000/24479/33000/369370.html



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

September 19 - 21, 2003
World Mountain Running Trophy - Girdwood, AK
http://www.wmrt2003.org/home.htm

September 20, 2003
BB&T Virginia Ten-Miler - Lynchburg, Va
http://www.sportscapital.org/

Fall Rhapsody 7 & 14Km Mountain Run - Gatineau, PQ
http://www.somersaultpromotions.com/3gatineaufall.html

Great Cow Harbor 10K - Northport, NY
http://www.cowharborrace.com/

Madrid ITU Triathlon World Cup - Spain
http://www.triatlon.org/
ITU Site
http://www.triathlon.org/world-cup/wcup2003/madrid/index.htm

Ottawa Sun Run 5K - Ottawa, ON
http://zone3sports.com/Sun%20Run%20info.htm

Television: CBC 1230-1330 EDT
Track & Field - IAAF Grand Prix Final
From Monte Carlo, Monaco

September 21, 2003
BUPA Great North Run - Newcastle, UK
http://www.greatrun.org/

Madrid ITU Triathlon World Cup - Spain
http://www.triatlon.org/worldcup/index.htm
ITU Site
http://www.triathlon.org/world-cup/wcup2003/madrid/index.htm

Philadelphia Distance Run - PA
http://www.philadistancerun.org/

September 27, 2003
Ultramax Triathlon - Lake of the Ozarks - MO
http://www.ultramaxtri.com/index2.php

September 28, 2003:
Budapest Marathon - Hungary
http://www.budapestmarathon.com/eng/index_eng.html

Heritage Oaks Bank 10K - Paso Robles, CA
http://www.heritageoaksbank.com/
*USA Masters Championship

Orange County Race for the Cure 5K - Newport Beach, CA
http://www.kinaneevents.com/EVENTS/OCcure/OCcureFrame.htm

Toronto Waterfront Marathon
http://www.torontowaterfrontmarathon.com/

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


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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



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changes.

Have a good week of training and/or racing.


Joint the Journey to Athens. Support the fundraising drive for Canadian
athletes:
http://www.runnersweb.com/running/news/rw_news_20030623_OttawaToAthens.html

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

Runner's Web Digest - September 12, 2003

The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
features, polls, trivia, bulletin boards and more.

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this digest, please do NOT email the list, rather email me directly at
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This newsletter has been composed using Outlook set to text format. The
Runner's Web Digest is a weekly digest of information on running,
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You can receive the digest in three ways:
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Most references in the digest which do not have a specific URL listed
here are available from the Runner's Web FrontPage at:
http://www.runnersweb.com/running.html
Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
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All URLs listed here have been verified as of the Digest publication
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If you are unable to reach a URL listed here, ensure that you are using
the entire URL (see above).
If you still cannot reach the site, please email me at
mailto:runnersweb@... and I will try to track it down.

Note: Some sites require free registration.

New This Week:

This Issue's Article Index:

1. What happened to the Chinese Olympians?
2. Everyman turns Ironman
Essay for Degree Deodorant gives Green native chance to become triathlete and
train with best
3. Hawaiian Ironman: 25 years of Blood, Sweat & Lava
4. Dealing with heel spurs
5. U.S. Pedestrians, Cyclists Tempting Fate -- or Worse:
6. From Runner's World
7. Bodybuilders and insulin
Some weightlifters are using the hormone to gain muscle, a practice that poses
serious risks, doctors warn.
8. Cirque choreographer promotes new twist on joint health:
9. From Running Times
10. Do questions about muscle soreness hold the key to quicker recoveries?
11. It's called a "measuring wheel"
12. Tips for women with amenorrhea
13. Finance your study in the USA with a sport scholarship!
14. Bottled water blamed for rush of cavities
Missing out on fluoride
15. It's tough to be Healthy
Stop... You're Killing Me...
16. Their mirror crack'd
17. The Hidden Fat
Some scientists have known about the dangers of trans fats for more than two
decades. What took the government so long?
18. Big Blue Adventure kicks up ironman a notch
19. Experts: U.S. car culture feeding 'anti-exercise' trends
20. Working out even harder to fight disease
The older a person gets, the more exercise is needed to fend off diabetes, a
study suggests.
21. Almost half of Australia's 20 million population is overweight, report says
22. How can a vegetarian eat enough iron?
23. Too much of a fit thing:
Is there such a thing as too much exercise?
24. Finding - Seniors Also Need Resistance Training:
25. Energy drinks might not help couch potatoes:


Our resident massage therapist, Tracy Montgomery,
is still soliciting questions on sports injuries and treatment for her
column at:
http://www.runnersweb.com/running/tm_columns.html


We have ONE personal postings this week.
Personal Postings, when available, are located after the Upcoming Section
towards the bottom of the newsletter.

This week's poll is: "Who was the top performer at the World Athletics
Championships in Paris in August?"
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 percentage of athletes who use drugs get caught?"
The results at publication time were:
< 10%  63
10 - 25%  17
26 - 50%  9
51 - 75%  9
76 - 100%  2
Total Votes: 100

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
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Book of the Week: Explosive Running : Using the Science of Kinesiology to
Improve Your Performance
by Michael, Ph.D. Yessis.
If you are a serious runner, you want to improve your ability to run faster and
longer without injury. Many runners have bought better shoes or spent longer
hours on the track trying to improve, only to end up frustrated with back and
leg pain. But the secret to improving your run is simple--your stride is only as
good as your physical abilities allow. Making a few simple changes in strength,
flexibility, speed of movement, and technique will help you reach your genetic
potential. In Explosive Running, Dr. Michael Yessis, a respected sports fitness
expert, demonstrates the method he has used successfully with thousands of
runners. His method consists of three overlapping steps all runners should go
through in order to improve their performance and make the transition to
effective, efficient, and faster running. Included are detailed discussions of
the biomechanics of running, special strength exercises, stretching,
troubleshooting common problems, nutrition for optimal running, and tips to
maintain a running program. This book employs unique sequence photography that
captures and analyzes movements that are key to a good running stride. Explosive
Running will give you a much greater understanding of the sport and help you
improve in a much shorter amount of time than most other books on the subject.
Michael Yessis, Ph.D., is president of Sports Training, Inc., a training
facility for professional athletes. He is the author of Kinesiology of Exercise
and Explosive Golf and has appeared on "Today" and CNN.
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/0809298996/runnersweb/104-3981810-4882304

If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
or leave your comments in one of our Forums available from our FrontPage.

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

The FiveStar Site of the Week: KellyCookRea.com.
Full Name: Kelly Cook
Born: December 20, 1973 in Greensboro, NC
Resides: Marietta, GA
High School: Pace Academy
College: University of Arkansas
Favorite book:  "Wooden  - A Lifetime Of Observations And Reflections On And off
The Court" - By John Wooden with Scott Jamison
Favorite TV show: Gilmore Girls (Kelly doesn't watch much TV)
Favorite colors: green, purple and blue.
Side note: Kelly absolutely loves animals. In the future, she wants to rescue a
lot more animals. Kelly's dog, Juneau, is a rescued animal.
"After several years as an accomplished amateur triathlete, Kelly turned pro in
the fall of 2001. In her first professional event - Pro Nationals in New York -
she placed sixth. As an amateur Kelly was consistently winning her age group and
on many occasions beating pros.
Kelly is training hard and currently competing in the 2003 triathlon season, in
which she hopes to establish herself among the nation's elite triathletes.
Kelly's long-term goal is the 2004 Olympic Triathlon Team.
We hope you'll take the time to learn more about Kelly through this Web site. 
Kelly will be posting race reports and updates throughout the 2003 season."
Visit her site at:
http://www.kellycookrea.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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

1. What happened to the Chinese Olympians?
Call it the greatest disappearance since Jimmy Hoffa. Or just call it a shame.
Ten summers ago, in the midst of an ambitious campaign to bring the Summer
Olympics to Beijing, a mysterious band of peasant girls, coached by the
hot-tempered, chain-smoking Ma Junren, set the track world on its heels. The
performance staged by "Ma's Family Army'' remains, by almost all accounts, the
most astonishing breakthrough in the history of track and field:
Six medals out of a possible nine, including gold in the women's 1,500, 3,000
and 10,000 meters, at the 1993 World Championships in Stuttgart, Germany.
A world-record assault in all three events a few weeks later at China's National
Games.
An unprecedented sweep of the top four places at the World Cup marathon a month
later in Spain.
More...from CNNSI at:
http://sportsillustrated.cnn.com/2003/writers/mike_fish/08/29/chinese_olympians/



2. Everyman turns Ironman:
Essay for Degree Deodorant gives Green native chance to become triathlete and
train with best.
Three months ago, Green native Steve Katai was sitting behind a desk at his
KeyBank job in downtown Cleveland.
He hit the gym three days a week after work and spent time with friends and
family.
He was an everyday guy.
Now, every day consists of some variation of intense running, biking and
swimming for hours with world-class trainers.
No more day job. No more eating what he wants. No more late nights.
Oh, and he's on the cover of two athletic magazines this month.
Life changed May 27.
That's when Katai, 29, learned that the 100-word essay he wrote months before
for Degree Deodorant's search for an ``Everyman'' looking to live the dream of
an Ironman had been chosen from well over 3,000 applicants.
More...from Ohio.com at:
http://www.ohio.com/mld/beaconjournal/news/local/6719580.htm



3. Hawaiian Ironman: 25 years of Blood, Sweat & Lava
By JAMES RAIA
No other multi-sport event matches the Hawaiian Ironman Triathlon World
Championship for its excitement, popularity, mystique and yearly presentation of
the sport's finest athletes.
Not every triathlete desires to be in Hawaii, nor does every triathlon fashion
itself after the 2.4-mile ocean swim, 112-bike through the barren lava fields
and 26.2-mile road marathon.
But the event provides a perfect microcosm for the sport's ever-increasing
popularity.
The event's 25th anniversary will be celebrated Oct. 18 in Kailua-Kona, Hawaii.
First contested in 1978 among a handful of machismo lifeguards, fitness buffs
and military personnel, the Hawaiian Ironman for many has become mainstream.
It's now one of 16 franchised Ironman races around the world that not only
attract the sport's top professionals, but throngs of age-group amateurs -- men
and women, young and old.
Squeezed between jobs, families and other interests, they find time to train and
participate for personal satisfaction.
The Ironman in Hawaii is so popular it has a lottery and 24 qualifying races for
those seeking to be among the 1,500 entrants. Some 5,000 athletes worldwide
apply for the event each year, hoping to qualify with a top age-group
performance at a smaller event or to be selected in the lottery.
More...from byJamesRaia at:
http://www.byjamesraia.com/cycling/archives/000069.shtml



4. Dealing with heel spurs:
Severe rear foot pain that accompanies the first step out of bed in the morning
is a sign of plantar fasciitis, a foot condition often accompanied by a heel
spur. A heel spur occurs when a calcium deposit forms on the heel bone, causing
a bony protrusion. The heel bone is the largest bone in the foot, and absorbs
the greatest amount of shock and pressure from walking, running and other
activities. The bone is connected to the forefoot by the plantar fascia, a broad
band of fibrous tissue located along the bottom surface of the foot. When the
plantar fascia is stretched and pulls away from the heel, usually the result of
overpronation (flat feet), calcium deposits can form to fill in the gap, causing
heel spurs. People with unusually high arches can develop the problem, and women
have a significantly higher incidence of heel spurs than men because of the
types of footwear they often wear, including high heels. Athletes or dancers who
stretch the plantar fascia on a regular basis are also at risk.
More...from Run the Planet at:
http://www.runtheplanet.com/pages/refer/articles/medic010.php



5. U.S. Pedestrians, Cyclists Tempting Fate -- or Worse:
Both pursuits are much safer in Europe, new research says.
John Pucher is something of an oddity in New Jersey.
He walks to work, to the grocery store, to the bank, to the video store (the
movie theater is too far on foot). For the past 25 years, he has averaged eight
to 10 miles a day. He doesn't own a car and hasn't for the last three decades.
Pucher has also never been injured while walking, although "there have been some
very scary close calls."
It is perhaps surprising that Pucher has remained unscathed in all his years of
walking, especially in light of statistics he compiled for a paper appearing in
the September issue of the American Journal of Public Health.
Pucher and Lewis Dijkstra of the European Commission in Brussels found that
cyclists and pedestrians in the United States were two to six times more likely
to be killed than their German or Dutch counterparts. Per kilometer traveled,
U.S. pedestrians were 23 times more likely to get killed than the occupants of a
car, while bicyclists were 12 times more likely to be killed.
More...from HealthScout at:
http://www.healthscout.com/template.asp?page=newsdetail&ap=1&id=514883




6. From Runner's World:
Catch Marathon Fever: "If you've thought about running a marathon but just can't
seem to find the inspiration to commit, go watch a marathon (such as the
upcoming Chicago, Marine Corps or New York City marathons). There's nothing like
watching a large marathon, and seeing the spirit of all the runners, to get you
motivated to run one of your own."
-Lori Adams, RW editorial assistant

They do it Fast: "A standard approach for elite runners is to increase the
intensity of their training sessions. One way to increase the overall intensity
is to do your long runs faster." -Marathon: The Ultimate Training Guide by Hal
Higdon

Speed it Up: To add variety to weekly speed sessions, alternate between hill
repeats, track intervals, or pace pickups of 1 to 3 minutes in length. Pick a
pace the same as your current 5-k race pace or slightly faster. Rest between
speedy segments by jogging or walking for half the time of each segment.

Reduce Stress: "Stressed runners sometime carry their tensions visibly during a
workout. They run with tight muscles, tense and high shoulders, and short,
choppy strides. They are too busy to relax, warm up, and ease into a workout."
-Bob Glover

Anti Up: Increase your intake of antioxidants to fend off muscle soreness. Try
apples, oranges, and dark leafy greens, but also add cranberries. The little red
berry contains very high levels of disease-fighting phenols, an antioxidant
believed to reduce the risk of cancer, stroke, and heart disease.

Be Courteous: "Use common courtesy at the starting line: If you know you can't
run 5:30 pace and everyone around you can, move back a few feet. Starting with
the hares may be exciting, but if you're a tortoise you'll only be an obstacle
when the gun goes off." -Adam Bean, RW managing editor

Running at Its Purest: "Abebe Bikila won the 1960 Olympic Marathon running
barefoot. Fancy clothing and digital watches were not part of his world. When
you learn to run simply, you find that you can concentrate on simply running."
-From Amby Burfoot's Runner's World Complete Book of Running




7. Bodybuilders and insulin
Some weightlifters are using the hormone to gain muscle, a practice that poses
serious risks, doctors warn.
Anabolic steroids have long been chemicals of choice for bodybuilders wanting to
bulk up. But the substances can cause men's breasts to grow, their hair to fall
out and their testicles to shrink. The steroids also show up in blood tests.
Insulin, however, does none of these things, which makes it especially appealing
for bodybuilders who want help achieving a desired look.
Doctors and trainers have begun to realize that what began as a small trend
among hard-core athletes is spreading to noncompetitive and recreational
bodybuilders as well - a trend that can have potentially deadly consequences.
"It's filtering down so that the average-Joe bodybuilder has heard about it and
is asking serious questions" about whether to take it, says Dr. Nick Evans, an
orthopedic surgeon at UCLA-Orthopedic Hospital and a bodybuilder himself.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-insulin8sep08,1,1761619.story?coll=\
la-headlines-health



8. Cirque choreographer promotes new twist on joint health:
By John Morgan, Spotlight Health, with medical adviser Stephen A. Shoop, M.D.
Having choreographed six currently running Cirque du Soleil shows, Debra Brown
is an expert in teaching the art of motion to dancers and contortionists. But it
took a bad driver to teach her a few new steps about joint health.
"In 1997 I was in the backseat of a taxi when it got rear-ended," says Brown,
who also leads the new dance troupe Apogee. "My hip was literally shattered. I
have very little cartilage in my right hip now. My doctor said there's nothing
they can do for it, and it is just a matter of time before I have to get it
replaced."
Then 41, Brown was a little young for a hip replacement, and her doctor wanted
to wait as long as possible. In the meantime, she would have to deal with the
accident's painful aftermath.
"I suffered a complete loss of range of motion after the accident," Brown
states. "And I was experiencing a lot of discomfort. There were days when it was
difficult to even get up and walk around, let alone actively choreograph a
show."
More...from USA Today at:
http://www.usatoday.com/news/health/spotlighthealth/2003-09-09-flexibility_x.htm




9. From Running Times:
Peaking for a Specific Race
As the temperatures start to cool, races flourish throughout the country. To
maximize your summer mileage, many runners will focus on a specific race where
they try to "peak." Tom Fleming explains in The Running Times Guide to
Breakthrough Running that peaking is the result of a pyramid of training. You
should spend 4-6 weeks of high volume, easy distance to build a base, then 4-6
weeks of strength and speed building, consisting of tempo runs, hills, fartlek
and long track reps, leading to the final 4-6 weeks of peaking. In this last
stage, you reduce your volume, and do shorter and faster repetitions at the pace
of your peak race, and take more easy days between hard workouts.  You should
start to feel fresh and fast, and ready to run a peak performance.

Injury Corner - Ankle Strengthening:
Strengthening the ankles and calves can go a long way toward avoiding ankle
strains and sprains. Following are three exercises that can help:
The Stork -  Stand on one leg, raising the opposite foot about six inches off
the ground in front of you. Try to hold for at least 15 seconds, with your arms
out to the sides, then repeat on the opposite leg. This exercise will strengthen
the ankle of the weight-bearing leg and restore your sense of balance,
especially if you close your eyes. Wave your arms to add to the challenge; this
also builds the hip and knee stabilizers.
Towel Swooshes -  Sit in a chair with your bare feet flat on a slippery floor.
Spread a towel in front and to the left of your left foot. Grip the corner of
the towel with your left toes and "swoosh" the towel back and forth in front of
you for five minutes, then repeat the exercise using the right foot. This is a
great way to strengthen the ankle stabilizers.
Heel Raises - This exercise strengthens the calf (gastrocnemius) muscles. Stand
on a flat surface with your toes pointed straight ahead and lift one foot
several inches off the floor. Slowly lift and lower the heel of the
weight-bearing leg. Repeat 20 times; work up to doing three sets of 20. For
variety, point your toes inward, then outward. You can increase the difficulty
by bending your knees.

Q: I have very tight hamstrings. What's a good way to improve hamstring
flexibility?
A: You're wise to pay attention to hamstring flexibility. A recent study
published in the American Journal of Sports Medicine and reported in Running &
FitNews found that keeping hamstrings flexible can help lower your injury risk.
Nearly 300 military recruits in basic training either did minimal hamstring
stretching or had three daily sessions of hamstring stretches. The incidence of
leg injuries was about 17% in the stretching group, compared to 29% among those
who did little stretching. Although by its nature the study couldn't be
double-blinded, the evidence in favor of stretching is compelling.
The best way to stretch the hamstrings is one leg at a time. Stand upright and
place one foot on an elevated surface such as the seat of a chair. With the knee
locked, gently lean forward over that leg. This isolates the hamstring while
avoiding pressure on the lower back. Stretch to the point of mild discomfort,
not sharp pain. Hold for 30 seconds; for best results repeat three times on each
leg. Stretch after your run (or at least after a five-minute warm-up) when the
muscles are warm and loose. - Coach Roy Benson.



10. Do questions about muscle soreness hold the key to quicker recoveries?
The most common injuries in sports are not the catastrophic ones - the ruptured
Achilles tendons, blown anterior-cruciate ligaments, or shattered tibias. What
is most common is the overuse injury - a smaller-scale but none-the-less
potentially devastating muscular disturbance produced when muscles are subjected
to either extreme or prolonged stress. When a muscle is damaged by overuse, it
can easily lose up to 40 to 50% of its normal strength, a decrement, which can
impact performance in a profoundly negative way ("Muscle Function and Protein
Metabolism Following Initiation of Eccentric Contraction-Induced Injury,"
Journal of Applied Physiology, Vol. 79, pp. 1260-1270, 1995).
Almost every athlete has experienced an overuse injury - and its related loss of
strength. As an example, a high-jumper might carry out an extremely strenuous
strength-training session in the gym in the hope of building up functional
strength and power in the quads and overall leg muscles. The day after such a
workout, however, the high jumper notices soreness creeping into his/her quads,
and his/her legs feel stiff. The scheduled jumping workout goes very poorly, and
indeed jumping performance is worse - not better - for several days thereafter.
Pain and stiffness peak after 48 hours and seem to ebb slowly. Although the
high-jumper has no catastrophic injury, he/she in fact has a significant overuse
injury and a relatively long-lasting impairment of muscle function.
More...from SportsInjuryBulletin.com at:
http://www.sportsinjurybulletin.com/archive/020_01_muscle_soreness.html



11. It's called a "measuring wheel";
by Dan Empfield 9/5/03
(www.slowtwitch.com)
Benny Vansteelant is a superb athlete, and so are the other five duathletes who
completed the hilly, tough first run essentially together in last week's World
Duathlon Championship. But as good as these athletes are, I raised an eyebrow
when I saw they ran 29-and-change for 10km on that course.
So I asked an observer who was there on site, and who'd been at virtually every
world championship in tri and du over the past decade. "The run at Du Worlds was
short about one-and-a-half minutes and the bike was long by about five minutes,"
he said. "Both [courses] were crazy hilly and conditions on race day as you know
were horrendous."
This doesn't surprise me. Why would it? "I can count more Worlds that were long
or short," my friend added, "than those that were on the mark."
Yes, the ITU bears some blame for this. It's unacceptable that I'm more
confident in the course accuracy of any local 10k footrace than for the course
in a triathlon world championship. But the ITU is not alone in this. Our sport
has been cavalier about its distances since its inception, and why would the ITU
take seriously an issue that nobody seems overly concerned about?
More... from SlowTwitch at:
http://www.slowtwitch.com/mainheadings/opinion/distances.html



12. Tips for women with amenorrhea:
Athletic women are generally looked upon as being fit and healthy. But a look
from the inside out shows a different story. Approximately 20% of active women
are unhealthy to the point they stop having regular menstrual periods. This
condition is called amenorrhea and is characterized by estrogen deficiency,
similar to menopause. Although some women deem amenorrhea as a desirable side
effect of exercise because they no longer have to deal with the hassles and
possible discomfort of monthly menstrual periods, others recognize absence of
periods is linked with health problems: loss of calcium from the bones; almost a
three times higher incidence of stress fractures (24% of athletes with no or
irregular periods experience stress fractures as compared to only 9% of
regularly menstruating athletes); long-term problems with osteoporosis starting
at an early age. Amenorrhea can also interfere with the ability to conceive
easily should the athlete want to start a family.
More...from Run the Planet at:
http://www.runtheplanet.com/pages/refer/articles/woman010.php




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Sports-scholarships.com is part of college-contact.com, one of the largest
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Competence is the key to our success - both in the sports and academic area.
With the knowledge of educational matters through college-contact.com and
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Sport your way through college!
Your sport-scholarship Team.
More...from Sport-Scholarships.com at:
http://www.sport-scholarships.com/eng/index.htm?id=110903210



14. Bottled water blamed for rush of cavities:
Missing out on fluoride.
Canadians' growing penchant for bottled water may help explain what some
dentists are calling a steep jump in the rate of cavities among children.
As families increasingly opt for spring water, most of which contains only trace
amounts of naturally occurring fluoride, they are avoiding tap water that in
many cities is supplemented with the decay-fighting chemical.
"It's not just drinking the bottled water. It's the parents thinking the tap
water is no good, whereas, in fact, there is fluoride in it," said Franklin
Pulver, a pediatric dentist in Toronto.
"If they don't get it through prepared food and what-not, the kids are missing
out on the fluoride."
More...from the National Post at:
http://www.nationalpost.com/home/story.html?id=4F677517-D6D1-4591-BF20-DA9DCD387\
922




15. It's tough to be Healthy:
Stop... You're Killing Me...
By Michael Giudicissi
I just finished reading the book "Fat Land" by Greg Critser. Mr. Critser spells
out in detail the political and social forces driving the US to be the fattest
land on the planet (actually second fattest behind some south seas islanders).
Back in the 1970's some Japanese scientists discovered a way to extract a
"natural" sweetener from the excess supply of corn that US farmers were
producing. High Fructose Corn Syrup or HFCS was that substance. Six times
sweeter than cane sugar and much cheaper to produce, HFCS soon found its way
into the American diet in a big way. With tons of new snack products being
introduced every year HFCS was the way to go. Make it tasty, sweet, and make
lots of it...and while you're at it make it cheap too. We Americans have
demanded it: lots of good tasting food at prices that we could easily afford.
I'm no scientist or dietician so I'll refrain from going further into this one.
HFCS is found in many foods...and many that would surprise you. Powerbars...yep,
got it. Baked goods such as rolls and some breads? Oh yes, it's there too.
Almost any sweet tasting modern day food has a good shot at having the miracle
sweetener. Want to avoid it? Try your local Whole Foods, Wild Oats or Sunflower
Market, even then you'll need to be on guard.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=3085




16. Their mirror crack'd:
Dr. Katharine Phillips thought she knew a lot about mental illness. As a
psychiatric resident at Harvard from 1988 to 1991, she was well versed in
ailments like depression, schizophrenia and bipolar disorder. But one day, when
a distraught patient said his hair was the cause of all his misery, Phillips was
stymied. Searching the psychiatric literature, she found references to an
obscure diagnosis known as body dysmorphic disorder, or BDD. Its sufferers, she
learned, are tormented by the notion that some part of their body - hair, nose,
skin, hips - is ugly, abnormal or deformed, when it actually is not.
Their obsessions with the imagined flaws may cause them to spend hours staring
in mirrors, to shun other people, to seek unnecessary cosmetic surgery or even
attempt suicide. "If you haven't known someone with BDD, it's easy to trivialize
it," she said. "But if you see how devastating this disorder can be, you take it
very seriously." Today, Phillips is a leading expert in the disorder, having
written a book on it ("The Broken Mirror") and founded treatment programs at
McLean Hospital near Boston and Butler Hospital in Providence, Rhode Island,
where she is a psychiatrist at Brown Medical School.
If body dysmorphic disorder is as widespread as you believe it is, why has it
gotten such short shrift?
The biggest reason is because people are so secretive about it. I once saw an
80-year-old woman with typical BDD. She'd had it since she was a teenager. She
thought her skin was hideous, that she had horrible, ugly moles. She had
suffered over this for about 60 years. She had avoided friends, social
interactions. She had never even told her husband about it. She said she had a
very close relationship with him; she told him everything, but not this. It was
too embarrassing.
More...from the International Herald Tribune at:
http://www.iht.com/articles/109526.html



17. The Hidden Fat:
Some scientists have known about the dangers of trans fats for more than two
decades. What took the government so long?
What did you have for breakfast today: A bran muffin? A piece of toast with
margarine? A granola bar? A modest bowl of Wheaties?
Maybe none of those seems like a dangerous meal to you. But each of those foods
was probably loaded with trans fats -- those mostly man-made fatty acids we've
recently learned to fear.
As obesity figures continue to rise in this country and the scientific community
debates how to update dietary guidelines for Americans, trans fats are a hot
topic -- the latest culprits in the nation's ongoing battle against coronary
heart disease and diabetes.
The issue was given nationwide attention in July, when the Food and Drug
Administration ruled that trans fatty acids contribute to those diseases and
that food manufacturers had until Jan. 1, 2006, to list the amount of trans fats
on each product's nutrition label.
Does it sound like a straightforward decision? Well, it took a long time to get
there.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A47139-2003Sep9.html



18. Big Blue Adventure kicks up ironman a notch:
By Steve Herendeen, STAFF WRITER
In 1972, United States runner Frank Shorter turned everyone on to the challenge
of marathon running when he won the Olympic gold medal in the 26.2-mile event in
Munich, Germany.
Then came 1982, and a few minutes of coverage by Wide World of Sports kicked off
a new phenomenon. When Julie Moss agonizingly crawled over the finish line at
the Hawaii Ironman Triathlon after a 2.4-mile swim, 112 miles of biking and a
marathon run, the world had a new fave rave recreational pastime.
Apparently, the triathlon's reign as the premier physical challenge is over.
It's no longer enough to swim, bike and run. Now it has to be brawn, brains with
a touch of "Survivor" and "Fear Factor" thrown in.
The latest top dog is adventure racing, events taking place in the wilds of
nature. The race features several disciplines that demand strength, stamina,
brains and -- perhaps most important -- a sense of direction.
Individuals and teams run and bike through mountains, forests, dirt trails and
sand, kayak over rivers and lakes, climb 50-foot trees with ropes and rappel
down hillsides.
They navigate using compasses and maps while carrying all the food, water,
medical aids and survival equipment -- including knives, mirrors, whistles and
waterproof jackets -- to complete the course.
More...from the Oakland Tribune at:
http://www.oaklandtribune.com/Stories/0,1413,82~10835~1624726,00.html



19. Experts: U.S. car culture feeding 'anti-exercise' trends:
It took Americans decades to forget how to walk, and experts think it could take
longer to learn it all over again.
But if nothing changes, people will keep padding on calories they should burn
off, setting themselves up for diseases of obesity such as diabetes and heart
conditions, the researchers say.
The bleak prognosis follows a series of reports on America's preference for cars
over walking or biking. Researchers see the trade of horsepower for footpower as
just one way in which the nation has engineered healthful physical activity out
of normal living. They say the time has come to engineer its return.
"What we are trying to get people to understand here is the environment could
create better choices for them to achieve a healthier lifestyle," said Richard
Killingsworth, director of Active Living by Design, a community planning program
based at the University of North Carolina, Chapel Hill.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10203&sidebar=576&category=healthclub


20. Working out even harder to fight disease
The older a person gets, the more exercise is needed to fend off diabetes, a
study suggests.
The formula for preventing many chronic diseases, including adult-onset
diabetes, is simple: Eat right and exercise.
Federal guidelines recommend at least 30 minutes of moderate activity a day -
or, at the very least, on most days - to fend off the condition. But new
findings suggest that, for older adults especially, it may take more of a sweat
to keep the illness at bay.
"There's a lot of information telling us that exercise is good for us," said Dr.
Robert Rizza, an endocrinologist at the Mayo Clinic in Rochester, Minn. "Perhaps
when we're older, we have to exercise longer or more vigorously."
Rizza and his colleagues studied the impact of exercise on insulin
effectiveness, or sensitivity, in 102 adults ages 21 to 87. Insulin regulates
levels of glucose in the body, preventing the sugar from accumulating in the
blood. With age, insulin may become less sensitive - a condition that can make
people prone to Type 2 diabetes, particularly if they're overweight or inactive.
Studies show that exercise can boost insulin sensitivity and prevent diabetes.
But little is known about how much exercise is needed to protect people of
different ages.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-diabetes8sep08,1,2580349.st\
ory?coll=la-health-fitness-news
[Long URL]



21. Almost half of Australia's 20 million population is overweight, report says:
SYDNEY, Australia - Almost half of Australia's 20 million people are overweight
and are fast creeping up to the obesity levels of the world's fattest nation -
the United States, according to a health report released Friday.
The Australian Institute of Health and Welfare estimates as many as 3.3 million
people aged 18 to 64 are obese, and another 5.6 million are overweight. This
equates to some two-thirds of men and nearly half of all women, the report said.
"In terms of obesity and overweight we are now at the point where the U.S. was
in 1995," said Institute medical adviser Paul Magnus. "We shouldn't allow
ourselves to go down the same path."
The report, which is based on data drawn from national surveys reaching back to
1980, found that the proportion of obese Australians had increased by almost 80
percent over the past 13 years.
The report said that on figures used in international comparisons, Australia's
level of obesity is 17.6 percent for adults aged 25-64. That compares with 21.8
percent for the United States and 21.7 percent for Britain. There were no
international figures available for adults aged 18-64.
More...from Yahoo at:
http://story.news.yahoo.com/news?tmpl=story&cid=553&ncid=751&e=6&u=/ap/20030912/\
ap_wo_en_he/as_gen_australia_weighty_nation
[Multi-line URL]



22. How can a vegetarian eat enough iron?
By Ellen Coleman
Q A few years ago, I was diagnosed with anaemia. Eventually I was able to
correct it, but now I'm feeling anaemic again. I'm not a vegetarian, but I'm
sure I need more iron. Can you recommend a diet that will give me enough?
A It can be a challenge for female runners to get their recommended daily intake
of iron (18mg). Here are four strategies that should help:
1. Eat lean red meat. Iron is absorbed better from animal sources than from
vegetables, so try to eat two to four servings of lean red meat per week. Also,
combine animal and vegetable iron sources at the same meal to increase iron
absorption from the vegetable source. A good dinner selection would be a meat
and bean casserole. Good iron-rich vegetarian foods include beans, peas, split
peas, dark-green leafy vegetables, grain products and iron-fortified cereals.
2. Consume vitamin C along with iron, as it enhances iron absorption (eg drink
orange juice with an iron-fortified breakfast cereal).
3. Prepare food in cast-iron cookware. This will increase your iron intake, as
iron from the pots and pans leeches into your food. The more acidic the food and
the longer you cook it in the iron pot, the more iron you'll take in.
4. Runners with a high risk of anaemia (eg menstruating women) should have their
iron levels checked routinely. Get your doctor to review your plasma ferritin
(storage iron), transferrin (transport iron) and haemoglobin, as such tests can
detect iron deficiencies early. Once you have an accurate diagnosis, it
shouldn't be hard to increase your iron stores through diet or iron
supplementation.
-Ellen Coleman, nutritionist and author of Eating For Endurance
From Runner's World UK


23. Too much of a fit thing:
Is there such a thing as too much exercise? Believe it or not, the answer is
yes. Ramping up your fitness program too much can result in overtraining, a
condition that leaves you tired, sore and uninterested in exercise.
Although overtraining is often associated with serious athletes, it can happen
to anyone. People susceptible to overtraining tend to be those who are trying to
improve their fitness. Often they increase the frequency, intensity and duration
of their workouts without giving their bodies enough time to recover.
How do you know if you're overtraining? Some symptoms:
* Muscle soreness.
* Difficulty sleeping at night.
* Depression.
* Anger.
* Increased resting heart rate.
* Decreased performance during exercise.
* More frequent bouts of illness.
* Little interest in your workouts.
More...from the Kansas City Star at:
http://www.kansascity.com/mld/kansascity/living/6675469.htm



24. Finding - Seniors Also Need Resistance Training:
(09/12/03) The latest Ball State University study which found that seniors could
maintain their strength and muscle mass with as little as one training session
per week. Without strength training the degenerative loss of muscle mass, called
Sarcopenia, could cause related problems such as falls that can lead to injury
and loss of independence for older adults and result in millions of dollars in
health-care costs.
September 12, 2003 Muncie, IN -- As of late, strength training exercise has been
rapidly eclipsing cardio exercise as more of a panacea for both genders and
virtually all age groups. The latest study from Ball State University has found
that seniors can obtain great health and physical benefits from as little as one
strength session per week.
The study was revealed in the current issue of the Journal of Gerontology:
Biological Sciences. Researchers examined a group of 10 men with an average age
70, who had spent three months building up muscle strength by training with
resistance equipment three times a week. The strength increases experienced by
the men over that time ranged from 20 percent to 90 percent.
More...from FitCommerce at:
http://www.fitcommerce.com/News/NewsView.asp?newsId=1988



25. Energy drinks might not help couch potatoes:
By Courtney Humphries, Globe Correspondent, 8/19/2003
You no longer have to work out to eat like a professional athlete. That's the
message from the growing number of energy bars and fitness drinks filling
supermarket shelves. As the fitness food market has grown, companies that once
targeted athletes are trying to attract the average consumer, claiming to offer
conveniently packaged nutrition perfect for a busy lifestyle. But nutrition
experts warn that products designed for the needs of athletes may backfire when
used by the rest of us.
The original sports foods -- PowerBars and Gatorade -- were developed
specifically to give athletes quickly digestible calories to help them stave off
fatigue during an extended bout of exercise. Gatorade also comes with
electrolytes -- sodium, potassium, and magnesium -- that help replace the salts
lost during sweating.
David Pearson, director of the Strength Research Laboratory at Ball State
University in Indiana who has studied how foods affect athletic performance,
said that consumers often mistakenly believe that the energy bar they eat before
exercise will directly fuel their workout at the gym. "What we eat 24 to 48
hours before an aerobic event is the fuel that the muscle primarily uses,"
Pearson said. The energy in a PowerBar would be used immediately by the body
only in the case of extended, really vigorous activity, and, he said, "most of
these bars won't even clear the stomach . . . for anywhere up to an hour after
consumption."
More...from the Boston Globe at:
http://www.boston.com/news/globe/health_science/articles/2003/08/19/energy_drink\
s_might_not_help_couch_potatoes/
[Multi-line Link]



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

Ongoing:

September 12 - 13, 2003
Seagate Triathlon at Pacific Grove - CA
http://www.tricalifornia.com/pgtri/2003/home.htm

September 12 - 14, 2003
ITU World Cup Triathlon - Nice, France
http://www.nice-triathlon.com/
ITU Site
http://www.triathlon.org/world-cup/wcup2003/nice/index.htm

Coming Up:

September 13 , 2003
Powerman Duathlon - Zofingen, Switzerland
http://www.powerman.ch/content.cfm?pub=2

Montréal Festival Du Triathlon - Montreal, PQ
http://www.esprittriathlon.com/

Television on CBC
Golden League Track & Field
12:30pm - 1:30 pm EDT
Mountain Biking World Championships
1:30pm - 2:30pm EDT

September 13 - 14, 2003
IAAF World Athletics Final - Monte Carlo, Monaco
http://www.herculis.com/
IAAF Site
http://www.herculis.com/

September 14, 2003
Flora Light Challenge 5K - London, UK
http://www.floralightchallenge.co.uk/

Montreal Marathon - Montreal, Quebec
http://www.esprittriathlon.com/

Sydney Marathon - Australia
http://www.sydneymarathon.org/

Check our Upcoming page for more events at:
http://www.runnersweb.com/running/rw_upcoming.html



This Weeks Personal Postings/Releases:
We have ONE personal postings this week.
From: geoff sullivan <mailto:geoffsullivan@...>
Hello Everyone,
New to the group but I've been running and biking for the  last two years. I
have lost 70lbs during this period and I
am hooked! I am participating in my first duathlon Sept  20th which I am looking
forward to. Its great being a
participant in life rather than a spectator on top of a bar  stool. Anyways,
it's going to be great being able to chat
with people that have the same interests and understand.

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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



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changes.

Have a good week of training and/or racing.


Joint the Journey to Athens. Support the fundraising drive for Canadian
athletes:
http://www.runnersweb.com/running/news/rw_news_20030623_OttawaToAthens.html

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

Runner's Web Digest - September 5, 2003

The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
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If you still cannot reach the site, please email me at
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Note: Some sites require free registration.

New This Week:

This Issue's Article Index:

1. The Next Fitness Wave
2. High Protein Diets Don't Deliver for Athletes
3. Training To Prevent Injury
4. Exercise gurus work at their staying power
5. From Runner's World
6. How high is your blood pressure
7. Mastering sports nutrition: Tips for older athletes
8. The Endorphinless Runner's Low
9. Munich Olympics - 30 Years Later
Seven medals and world records made Mark Spitz an icon, and today he is still
swimming's giant
10. Drinking to health
11. Find Out Where Your Fat Is with New Scanner
12. Muscular coordination during treadmill running
13. Balance
Most of life's worthwhile notions exist in tension with an offsetting idea.
14. Training Plan Principles
15. How important is the heart rate of people who exercise?
16. Study: 1 hour of exercise a week cuts hypertension
17. The Simple Answer for Defying Age - Exercise
18. Weight training - How and why
19. 10 Surefire Ways To Get Faster:
20. Exercise Testing Predicts Heart Death
21. U.S. Athletes Getting Superbug Skin Infections
22. Runner's Knee
23. A Race Director's Nightmare
24. Yoga boom sparks injury worries
25. Breathing 101: Increase your efficiency for better oxygen uptake


The winner of our September Pegasus Quiz was
Tom Raunig of Missoula, MT who identified the photo as that of Kajsa Bergqvist
of Sweden.
He wins a copy of Pegasus Software's RunLog.
Check out their site at:
http://www.pegasussoftware.com/runlog/

Traffic continues to grow on the Runner's Web site. In August we had 53,078 page
views on our FrontPage. This was the highest monthly total for the year except
for May (54,483) which was National Capital Marathon month and traditionally
brings a surge in traffic.

Our resident massage therapist, Tracy Montgomery,
is still soliciting questions on sports injuries and treatment for her
column at:
http://www.runnersweb.com/running/tm_columns.html


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

This week's poll is: "What percentage of athletes who use drugs get caught?"

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:   "Did miler Alan Webb make the right decision in turning
professional?"
The results at publication time were:
No  32
Yes  12
No opinion, don't care...  12
Total Votes: 56

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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Book(s) of the Week: The Silence of Great Distance: Women Running Long.
This book has two levels to it, the first being a historical review of the sport
of women's distance running. The real gold here is however what insight is
revealed in following the career of Stephanie Herbst during her career at the
University of Wisconsin. The dedication and motivation of Ms Herbst and others
like her and the dangers of both external and internally generated pressure to
perform are an eye opener. The last few chapters especially are extremely
powerful.
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/0962924326/runnersweb/104-3981810-4882304

Finally a book dedicated to training the female athlete!
Introducing the "best-selling" book for conditioning the female athlete. Secrets
of Female Strength and Conditioning includes the information you need in order
to understand the science of athletic performance, including:
Sports Nutrition for females
Effective speed, strength and agility programs
Cutting-Edge Sport-specific training
Functional athletic conditioning for females
Training methods to:
Reduce injury
Build strength
Get faster
Improve core stability
Secrets of Female Strength and Conditioning contains more secrets and insider
tips for training the female athlete than you'll find anywhere else. It's the
number one resource for coaches, athletes, and any woman wanting to get fit!
Buy the book at:
http://hop.clickbank.net/hop.cgi?runnersweb/vjump


If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
or leave your comments in one of our Forums available from our FrontPage.

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

The FiveStar Site of the Week: UK Sport.
UK Sport's purpose is to lead the UK to sporting excellence by supporting:
- winning athletes
- world class events
- ethically fair and drug-free sport

Our aim is that the UK will be in the world's top five sporting nations by 2012,
measured by athlete performances at World Championships, Olympic and Paralympic
Games.
Winning athletes:
UK Sport invests approximately £25million of Lottery funding each year in the
country's top sportsmen and women through the World Class Performance Programme.
In addition, the UK Sports Institute delivers tailored solutions to meet the
individual needs of sports, athletes and partner organisations.
Check out the site at: http://www.uksport.gov.uk/

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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

1. The Next Fitness Wave:
For 20 years, Harvey Lauer has tracked fitness trends under the aegis of
American Sports Data, a three-man operation he heads out of Hartsdale, N.Y. A
psychology graduate who studied public opinion research under social
psychologist Daniel Yankelovich, Lauer boasts a client list that includes such
heavyweights as 3M, the University Notre Dame, Nike and the Centers for Disease
Control and Prevention.
What's the fitness trend no one saw coming?
Older people exercising. The 55-plus age group is the most fitness-conscious
demographic in America right now. Older people are adopting programs that fit
their capabilities: fitness walking, stationary cycling, stretching and
flexibility exercises and hand weights.
What's the biggest change you've seen in fitness?
Acceptance. When I started running, in the late '70s, during the first wave of
the fitness boom, if you saw someone running fast -- wearing what my mother
would call "their underwear" -- you would call the police. Today it's an
accepted sight. More than 80 percent of Americans feel physical exercise is
important -- although only about 20 percent get enough [of it].
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A45139-2003Aug25.html



2. High Protein Diets Don't Deliver for Athletes:
Many of today's athletes are confused about the role of carbohydrate versus
protein in their diets. They incorrectly believe that carbohydrates are bad
because they stimulate insulin which, in turn, might make them fat. They believe
they should avoid carbohydrates and instead, consider protein as the most
important nutrient in helping them build and maintain muscles.
Their beliefs are strengthened by articles and advertisements in popular health
and fitness magazines touting "carb-free" energy drinks, "zero-carb" energy bars
and "low carb" nutrition shakes.
This article will explore each of the above statements and reveal that, although
confusion abounds about the value of carbohydrates in the diet, it is an
essential nutrient for athletes.
Myth: Carbohydrates are bad
It is tempting to label nutrients as good or bad, but both carbohydrate and
protein are critical to good health and exercise performance. The key is that
they perform different roles and one cannot substitute for the other.
Carbohydrate is indispensable for training and competing and is the preferred
fuel for working muscle. It:
  - Yields more energy for muscular work than protein or fat.
  - Provides energy more rapidly to working muscles than protein or fat
  - Is the only fuel that can be used anaerobically or without oxygen.
More...from GSSIWeb at:
http://www.gssiweb.com/reflib/refs/607/highprotein.cfm?pid=96



3. Training to Prevent Injury
Good Conditioning Programs Focus on Improvement and Injury Prevention
With the end of the summer steadily approaching, fall sports programs have
already begun their conditioning programs. A good conditioning program will
focus mainly on improvement and injury prevention.   This will consist mainly of
a mix of aerobic endurance, muscular endurance, muscular strength, increased
flexibility, sports specific drills, and evaluation for biomechanical
imbalances.
Aerobic endurance training focuses on increasing the ability to maintain
activity in an aerobic state: i.e. the ability to carry on a conversation while
exercising. The length of activity can vary for different sports but the concept
remains the same. This type of training's main point is to increase the aerobic
capacity on a cellular level. Your potential is based upon your mother's
cellular hardware and is genetically predetermined. This type of training can be
enhanced by the use of periodization, the gradual increase in training and
acclimatization to forces based upon heart rate and effort level.
Muscular endurance focuses on how many times a muscle can contract before
fatiguing. This is important in preventing injury due to the fact that the
muscles resting tone is supportive and protective of the locomotor system. 
Exercises that enhance the sports specific range of motion are beneficial in
increasing both the neuromuscular pathway of the motion and the actual fatigue
level of the muscle.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=2932



4. Exercise gurus work at their staying power
Those who've made it keep up with trends to give their products an
innovative edge.
When it comes to fitness gurus, it seems we like them on the seasoned side.
Check a top fitness video list, and you'll see plenty of familiar faces who
are pushing or past the half-century mark: perky Denise Austin, buff Billy
Blanks, agile Karen Voight, vivacious Leslie Sansone.
These experts have achieved superstar rank. Their multi-market ventures
include successful books and videos that cover a range of exercise programs
and styles, exercise-related products they've either designed or endorsed,
frequent appearances in fitness magazines and television shows and name
recognition outside the fitness realm.
Fitness is often marketed and perceived as a young person's pursuit: Witness
the plethora of health club commercials and exercise product infomercials
featuring buff 20-year-old fitness models plus the scores of under-30
personal trainers who populate almost every gym. On the surface, this may
seem anomalous. But someone is keeping the pros high on the charts, and it's
not just flab-conscious baby boomers; it's also men and women young enough
to be their kids.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-bodywork1sep01,1,3807163.st\
ory?coll=la-health-fitness-news
[Long URL]


5. From Runner's World:
Try a Solo Flight: Every few days, run solo. Solo running allows you to relax
and de-stress. You don't have to worry about anyone else, so you feel in control
of the workout. It's easy to adjust your goals and expectations up or down. This
sense of freedom releases your mind and body. -Jeff Galloway

Downhill Caution: Downhills are more likely to cause injury than uphills since
the body absorbs more shock on impact. Braking may cause the muscles along the
back of the legs and in your back to fight against gravity, causing additional
stress. To minimize shock, run hitting lightly on the ball of your foot and then
the heel, rather than hard on the heel. -Bob Glover

Protein Power: Taking in protein immediately after strength training may help
you increase your muscle mass. Snacks like low-fat yogurt, eggs and protein bars
are good choices.



6. How high is your blood pressure:
Stay healthy by following latest guidelines.
Elevated blood pressure or hypertension -- the abnormally high rate at which
blood is forced against the wall of the arteries -- has typically been one of
the easier doctor messages for a patient to brush aside.
But doctors say that those with high blood pressure are at far greater risk for
strokes, heart attacks and kidney disease. The higher your blood pressure, the
harder your heart is working and the more likely your arteries may harden.
"I call it the greatest silent killer in the world," ' says Dr. Afshine Emrani,
a cardiologist at Encino Tarzana Regional Medical Center. "The disease is so
common that it's gotten past the eyes of physicians as an epidemic.''
Not that anybody in the medical profession is ignoring the prevention or
treatment of high blood pressure. Quite the opposite. In May, the National
Heart, Lung and Blood Institute -- a division of the National Institutes of
Health -- released a new set of clinical guidelines for the prevention,
detection and treatment of high blood pressure.
More...from the LA Dailey News at:
http://www.dailynews.com/Stories/0,1413,200~24079~1603247,00.html



7. Mastering sports nutrition -  Tips for older athletes:
One hundred years ago, life expectancy was 42 years. Today, most of us will live
twice as long.
With age, we gain not only wrinkles and gray hair, but also wisdom, an
appreciation for our mortality and the desire to protect our good health.
If you are a master's athlete, you also have the desire to remain competitive.
You may wonder if you have significantly different sports nutrition needs from
younger athletes.
To date, the research suggests older athletes have no significantly different
nutritional needs other than to optimize their sports diet so they'll have every
possible edge over the younger folks.
More...from Active.com at:
http://active.com/story.cfm?story_id=10164&sidebar=17&category=activeusahomepage



8. The Endorphinless Runner's Low:
From I Run, Therefore I am--Nuts! by Bob Schwartz
I've been fairly lucky throughout my running years (knock on the bottle of
anti-inflammatories) that I've been able to avoid a major injury. You know, the
one that turns a suddenly sidelined runner into a foaming Neanderthal because he
can't get his daily dosage of endorphins.
Unfortunately, I recently became part of that contemptible club, with the
required entry being one or more consecutive months off from running because of
an injury. I wish I had some battle-produced reason like having suffered a
stress fracture in my foot after running 180 miles per week for 10 consecutive
weeks, or having injured my Achilles tendon on my 74th consecutive 400-meter
repeat. That would have gotten a "Whoa, Nellie!" but, alas, my reason gets a
"Yo, idiot."
My less-than-awe-invoking excuse was to pull a hamstring playing basketball. I
know. What's a runner doing playing with those weekend warriors who are
otherwise known as the gang of
anterior-cruciate-ligament-tears-waiting-to-happen?
The truth is that I've always played basketball, despite the fact long-distance
runners usually can't jump up to the curb even with a sprinting start. I'm lucky
if when I "sky," someone is able to insert a 3 x 5 card under my Air Jordans. I
mean the flat way. Not vertical. Just like me. My scouting report would read,
Great stamina, no spring.
More...from Human Kinetics at:
http://www.humankinetics.com/products/showexcerpt.cfm?excerpt_id=2974


9. Munich Olympics - 30 Years Later:
Golden Shadow.
Seven medals and world records made Mark Spitz an icon, and today he is still
swimming's giant.
Mark Spitz was a '70s icon, and if you remember much about that decade's pop
culture, he was one of the decade's two poster children. The other was Farrah
Fawcett. Both were clad in swimsuits, only Spitz accessorized his with seven
gold medals.
It was about the hair too.
She had the hair. He had the hair, and the well-coifed mustache. His poster
remains the best-selling Olympic keepsake. Bruce and Mary Lou, get in line.
"I can't think of any athlete in any sport 30 years after their prime who is
still the No. 1 in their sport," said John Naber, who won four gold medals and a
silver in the 1976 Olympics. "If you went up to 100 strangers in a supermarket,
and asked about an Olympic swimmer, 99% of them will name Mark Spitz, if not
100.
"Joe Montana's name will not come up 99%. [Michael] Jordan, give him another 10
years. Tiger Woods, in 30 years, will not be the name on everyone's mouth. Mark
Spitz is the ultimate name in swimming.
"Everybody loves the number seven."
More...from the LA Times at:
http://www.latimes.com/sports/other/la-sp-nuspitz04sep04,1,3863310.story?coll=la\
-headlines-sports-other



10. Drinking to health:
Regular alcohol intake, thought to reduce the risk of cardiovascular disease, is
associated with lower prevalence of metabolic syndrome, reported Greek
researchers at the European Society of Cardiology meeting earlier this week.
But drinking larger quantities of alcohol raises the risk of the syndrome, a
condition that promotes atherosclerosis and increases the risk of cardiovascular
events, said the researchers. Prevalence of metabolic syndrome is thought to be
influenced by several dietary habits.
The debate on alcohol's health benefits, and risks, continues to gain momentum,
with a US researcher this week rubbishing the theory that drinking can improve
cognition in the elderly.
Observational studies show that light to moderate alcohol consumption is
associated with lower risk of heart attack and cardiovascular death while
heavier alcohol consumption is associated with no change or even an increase in
coronary risk. However the association between alcohol consumption and the
development of coronary heart disease is not fully understood.
More...from Food Navigator at:
http://www.foodnavigator.com/news/news.asp?id=8265



11. Find Out Where Your Fat Is with New Scanner:
You could soon go to the gym, step in front of a scanner and find out exactly
where the fat needs to come off.
All you have to do is stand still for 30 seconds as the machine measures your
body fat. It will tell you where you need to lose weight and even suggest the
best exercises.
The scanner works by simultaneously building up a 3-D image of the body while
measuring the body's effect on an electromagnetic field.
"The smart thing is that we've put them in one machine," Henri Tapp at the
Institute of Food Research in Norwich, eastern England, told New Scientist
magazine.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3381724



12. Muscular coordination during treadmill running:
In this study, lower extremity kinematics and electromyography (EMG) from eight
muscles were examined in high speed treadmill running in both incline and level
conditions. Electromyography has been useful in comparing muscular activity
among different movements. The electromyography patterns of lower extremity
muscles have been well documented for treadmill running both on the level and at
moderate grades. Recent sprint training regimens have included high speed
treadmill running at grades of over 30%. A main goal of these training protocols
is to develop muscular power during both stance and recovery phases of the
sprinting cycle. The purpose of this study was to compare the joint kinematics
and muscle activity of the lower extremity during high speed incline treadmill
running at 4.5 m/s and 30% grade with level running at either the same speed or
the same stride frequency.
More...from Run the Planet at:
http://www.runtheplanet.com/pages/refer/articles/treadmill.php



13. Balance:
By Alison Colavecchia
Most of my swims, bikes and runs are there for health, fitness and fun. Now and
then, though, I have a need for a workout or race that is gruelling-nothing
epic, just a step up from the usual.
A couple of years ago I read a bio for one of the women entered in the Badwater
Ultra who described her Badwater pursuit, indeed all of her ultra running, as an
injection of suffering that, in her view, compensated in a small way for all her
privilege. At first this struck me as odd. I have since come to better
appreciate it. In Rohinton Mistry's book A Fine Balance, one of the main
characters has a crise de coeur. He comes to see his own life of privilege
through the eyes of friends who are materially impoverished, have endured
unspeakable suffering, and yet are capable of finding some joy in the most
unlikely of places. In his shame, he seeks out his own balance.
More...from Slowtwitch.com at:
http://www.slowtwitch.com/mainheadings/beginner/balance.html



14. Training Plan Principles:
Using a training plan maximises the effectiveness of your training and ensures
you get the best results from it. This article explains the thinking behind the
plans.
Benefits
Following a training plan has these benefits:
it will keep you fit and ensure you achieve your goals for racing
the varied sessions ensure you train to improve the elements of fitness relevant
to your race distance, e.g. speed for 5K, endurance for marathon
it helps identify areas of weakness to focus on and strength to consolidate,
through a properly balanced programme
it reduces the likelihood of injury by ensuring an optimum amount of
over-training and recovery
seeing your progress is motivation to help maintain a running routine
it will sharpen your performance in preparation for your best race.
  Many athletes follow an annual training plan to maximise the returns they get
from their training. This can be quite complex to put together and involves
identifying and planning a whole year of training for a particular race e.g. a
major race like the London marathon, Great North run or even a world
championships. Some Olympic hopefuls even follow a four year plan to take them
through to the next Olympics!
More...from TimeOutdoors at:
http://www.timeoutdoors.com/Run/training/4RUNMRS01031501E.htm



15. How important is the heart rate of people who exercise?
I've read articles about heart rates of active and inactive people, but they
seem to have major flaws. One claimed that because active peoples' resting rate
is so much lower their total heart beats per day is much less. The calculation
used a higher rate for an exercise period of 40 minutes per day, and a lower
rate for the rest of the day.
This seems to forget that heart rate doesn't switch from high to low without a
transition. Also, active and inactive people do other things during the day that
raise their heart rates.
How important is the heart rate of people who exercise?
Answer
The article's conclusion is correct although any estimates can only be
approximations. The average person circulates about 4.9 liters (nearly five
quarts) of blood per minute. With each beat your heart pumps about 70
milliliters (half a cup) of blood.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10192&sidebar=13&category=running



16. Study: 1 hour of exercise a week cuts hypertension:
It only takes 60 to 90 minutes of exercise a week to significantly lower blood
pressure, Japanese researchers reported on Thursday.
That amount of aerobic exercise spread out over a week reduced systolic blood
pressure -- the top number on a blood pressure reading -- an average of 12
points and the lower or diastolic reading by 8 points, the researchers found.
Doctors consider optimal blood pressure to be 120/80 or lower.
"This study confirms the importance of exercise," Dr. Michael Weber, an editor
at the American Journal of Hypertension, which published the study, said in a
statement. "The investigators found a person does not have to spend great
amounts of time working out."
More...from CNN at:
http://www.cnn.com/2003/HEALTH/diet.fitness/08/29/exercise.bp.reut/index.html




17. The Simple Answer for Defying Age: Exercise:
Getting the blood pumping regularly can help keep both your body and mind
stronger.
If there is one single thing you can do to slow the aging process and feel good,
experts agree, it is to keep the body moving.
"We say exercise, instead of just adding years to life, it adds life to years,"
said Wojtek Chodzko-Zajko, head of kinesiology at the University of Illinois at
Urbana-Champaign.
Actually, studies show it does both. A landmark 1995 study of 9,777 men ages
20-82 found that physically unfit men who became fit had death rates 44 percent
lower than those who remained unfit. In fact, experts are coming to see that
much of what had been regarded as "natural aging" is actually deterioration from
lack of use.
"Aging for most people is inactivity," Chodzko-Zajko said. Experts' thinking
about muscle strength has "changed 180 degrees," he said. A few years ago it was
considered normal for older people to lose significant muscle mass, to the point
that walking or lifting ordinary objects was out of reach.
More...from Newsday at:
http://www.newsday.com/news/health/ny-hsphys3419251aug19,0,346004.story?coll=ny-\
health-headlines
[Long URL]




18. Weight training - How and why:
When it comes to fitness, investing in a set of weights may pay dividends just
as great as those gained with a pair of walking or running shoes.
How can this be? As you grow older, your muscle fibers shrink in number and in
size. They also become less responsive to messages from the central nervous
system. Together, these factors contribute to decreases in strength, balance and
coordination.
Weight training - a form of strength training - can slow and even reverse the
declines in strength, bone density and muscle mass that accompany aging. The
American College of Sports Medicine recommends weight training for people over
50 in addition to aerobic activity and stretching.
"Generally, sedentary people can lose up to 10 percent of their lean muscle mass
each decade after age 30," says Edward Laskowski, M.D., a physical medicine and
rehabilitation specialist and co-director of the Sports Medicine Center at Mayo
Clinic, Rochester, Minn.
"If you don't do anything to replace that loss, you're losing muscle and
increasing fat," says Dr. Laskowski. "But if you do weight training, you can
preserve and enhance your muscle mass. It's like having a V-8 engine instead of
a 4-cylinder. You have a bigger engine to burn more calories because it takes
calories to keep that engine running."
Aerobic exercises like running, walking and bicycling strengthen your heart -
also a muscle - by forcing it to adapt to the stress in a positive way.
Similarly, weight training, done properly, challenges other muscles by forcing
them to adapt to the stress and become stronger.
More...from MayoClinic.com at:
http://www.mayoclinic.com/invoke.cfm?objectid=ADFA9F13-2B2C-46FF-AF328D2782CAF85\
4



19. 10 Surefire Ways To Get Faster:
Improve your health and get faster.
By Jason Gootman, MS, CSCS & Will Kirousis, BS, CSCS
USA Triathlon and USA Cycling Certified Coaches
Tri-Hard Sports Conditioning Systems
www.tri-hard.com
Magazines and websites are loaded with dazzling workouts, special foods or
dietary supplements, and the latest technological innovations all promising
faster performances.  Here are ten suggestions based on science, experience, and
most of all common sense that will improve your health and will make you faster.
10. Sleep more.
Sleep is our body's major daily rejuvenation process.  Adequate amounts of
quality sleep are essential to improving your performance.  In our busy world,
sleep is often the first thing to go.  It cannot be this way if you value your
health and if you desire to improve as an athlete.  Eight hours of sleep should
be the minimum.  Nine to ten is not unreasonable.  This is usually possible if
you can commit to getting to bed say a half an hour or so earlier each night. 
If you are going to commit to all the training, you owe it to yourself to commit
to the sleep.  You can't have one without the other.
9. Eat real food.
Real, clean, whole, unprocessed food is packed with the nutrients your body
needs to fuel your workouts and complete the ongoing process of tissue repair
and replacement.  The less food has gone through before it goes through you, the
better it is.  Aim for plenty of fresh vegetables, fruits, meats, fish, eggs,
nuts, and seeds.  Avoid highly refined foods especially foods prepared with
hydrogentated oils and highly refined grain products.  Also, use sports
supplement foods as they were intended-as supplements-not as your primary source
of energy and nutrients.  Don't laugh; we've seen it done.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=3083



20. Exercise Testing Predicts Heart Death:
Exercise testing not only helps predict a person's risk of death, but it can
also help rule out those who don't require aggressive treatment for
cardiovascular disease, a study says.
The stress test is a good gauge independent of another test, angiography, which
looks for diseased arteries, the study says.
"We found that cardiac exercise testing is a good predictor of death. It is also
a very good predictor of people at low risk who do not need aggressive
treatment," says Dr. Michael S. Lauer, a cardiologist with the Cleveland Clinic
Foundation.
Lauer and his colleagues collected data on 2,935 patients suspected of having
heart disease. The patients underwent exercise testing followed by an angiogram.
The results appear in the current issue of the Journal of the American College
of Cardiology.
More...from Yahoo at:
http://story.news.yahoo.com/news?tmpl=story&cid=97&ncid=751&e=6&u=/hsn/20030905/\
hl_hsn/exercisetestingpredictsheartdeath



21. U.S. Athletes Getting Superbug Skin Infections:
NEW YORK (Reuters Health) - Skin and soft tissue infections due to
antibiotic-resistant staph appear to be a growing problem among competitive
athletes in the U.S., according to a report released on Thursday by the U.S.
Centers for Disease Control and Prevention (CDC).
Despite this worrisome trend, there are several measures that can be taken to
prevent skin infections in sports participants, CDC officials note. Among the
most important is ensuring that all wounds are effectively covered.
CDC investigators summarize several outbreaks of so-called
"methicillin-resistant Staphylococcus aureus" (MRSA) infections that took place
among athletes in the US between 2000 and 2003.
More...from Medline Plus at:
http://www.nlm.nih.gov/medlineplus/news/fullstory_13752.html



22. Runner's Knee:
(Inflammation of the Illio-tibial band -ITB)
What is Runners Knee?
The Illio-tibial band runs down the outside of the thigh. If this becomes tight
the tendon starts to rub on the bone at the knee. Eventually this will become
inflamed until running becomes very painful. If you rest, the inflammation dies
down but when you start to run again, because the band is tight the tendon will
once again become inflamed.
Any treatment must be done in conjunction with stretching of the ITB.Sports
massage can be particularly helpful for this condition.
More...from SportsInjuryClinic.net at:
http://www.sportsinjuryclinic.net/cybertherapist/front/knee/irunnersknee.html




23. A Race Director's Nightmare:
Doubt over events after cycle verdict.
Sports bodies are considering stopping some events, after the landmark
prosecution of Le Race director Astrid Andersen.
"It has made a lot of people really scared about what this could mean for the
future," said former Christchurch City to Surf organiser Sarah Stewart.
After almost two days of deliberations, a Christchurch District Court jury
decided on Saturday that Andersen, aged 43, was guilty of criminal nuisance as
organiser of the March 2001 Le Race cycle race, in which Vanessa Caldwell died
after a head-on collision with a car while overtaking on a blind corner.
There were gasps in the court as the verdict was read out, and tears from Mrs
Caldwell's family.
Andersen, who has been remanded on bail for sentence on August 29, is a
high-profile Christchurch events organiser.
More...from CoolRunning Australia at:
http://www.coolrunning.com.au/editorials/2003/2003e008.shtml



24. Yoga boom sparks injury worries:
The ancient Indian practice of yoga is booming in today's Western societies,
sparking fears that ill-qualified teachers could be causing more harm than good.
While nobody doubts the correct practice of yoga can provide many physical and
mental health benefits, its popularity is creating a shortage of appropriately
qualified teachers.
"Anyone can set up a yoga and pilates class and they don't have to have any
prior qualification. That's why it's really important to ask about a teacher's
qualification before they start a class," Emma Copeland, from Britain's Consumer
Association tells CNN.
"We'd say several years is a good measure. If someone has just gone on a weekend
course or a short course to teach pilates or yoga, it is not enough."
More...from CNN at:
http://www.cnn.com/2003/HEALTH/08/27/yoga.boom/index.html



25. Breathing 101 - Increase your efficiency for better oxygen uptake:
For some reason we're taught to expand our chest when we breathe. This is not
the most effective way to completely fill the lungs, and is not how our bodies
are designed to inhale.
The diaphragm is the muscle located under the lungs that is designated to expand
the lungs and bring air into them.
To breathe efficiently by using the diaphragm effectively, think about drawing
air into the bottom third of your lungs as you expand your belly like a balloon.
Try doing this while inhaling through your nose and you'll notice a relaxing
sensation throughout your body.
Take a few moments before each workout to sit quietly and practice breathing
through your nose and with the diaphragm. This will start your workout in the
right frame of mind and with correct breathing.
Keep reminding yourself how to breathe with the diaphragm throughout your
workout, and return to it if you fall back on incorrect breathing.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10191&sidebar=21&category=cycling



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

Ongoing:
????????????????

Coming Up:

September 5, 2003
Van Damme Memorial Meet - Brussels, Belgium
http://www.sport.be/memorialvandamme/eng/

September 6, 2003
Hamburg World Cup - Germany
http://www.holstencityman.de/
ITU Site
http://www.triathlon.org/world-cup/wcup2003/hamburg/index.htm

Lausanne ITU International Triathlon - Switzerland
http://www.triathlon.org/international/int-2003/lausanne-2003/index.htm

September 7, 2003
Big Kahuna Triathlon - Santa Cruz, CA
http://www.svmarathon.com/kahuna/

CVS/pharmacy Downtown 5K - Providence, RI
http://www.cvsdowntown5k.com/

Gloucester Half-Marathon & 5K - Ottawa, ON
http://www.ncra-ottawa.com/hm/news.php?id=97&showList=1&PHPSESSID=ab7da290936c74\
e0aef399557de0b800

LA Triathlon - Los Angeles, CA
http://www.latriathlon.com/

Nike 10K - London, UK
http://www.runlondon.com/


Check our Upcoming page for more events at:
http://www.runnersweb.com/running/rw_upcoming.html

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

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

Check out our new Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html



Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they
subscribe at:
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Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list
at: mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum or
Guest Book, available off our FrontPage. If you post to the mailing list
and get your email returned, please contact the Runner's Web at
mailto:runnersweb@... to notify us of the problem. To update your
Runner's Web eGroups subscriber's profile, go to the web site at
http://groups.yahoo.com/group/RunnersWeb/join, sign in and update your
changes.

Have a good week of training and/or racing.


Joint the Journey to Athens. Support the fundraising drive for Canadian
athletes:
http://www.runnersweb.com/running/news/rw_news_20030623_OttawaToAthens.html

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

Runner's Web Digest - August 29, 2003

The opinions expressed in the articles referenced by the Digest are the
opinions of the writers and not the Runner's Web

Visit the Runner's Web at http://www.runnersweb.com/running.html
The site is updated multiple times daily. Check out our daily news
features, polls, trivia, bulletin boards and more.

For new subscribers:
If you have any questions regarding the options available for receiving
this digest, please do NOT email the list, rather email me directly at
mailto:RunnersWeb@...

This newsletter has been composed using Outlook set to text format. The
Runner's Web Digest is a weekly digest of information on running,
triathlons and multisport activities. It is sent via an email list at
http://groups.yahoo.com/ which allows all users to communicate with
everyone on the list.

You can receive the digest in three ways:
1. Immediately, via email,
2. Daily, in an email summary, and
3. By accessing the YahooGroups.com web site on demand.

The mail list has been set to not allow attachments out of concerns for
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to being released to the group.

NOTE********************************************************************
[ Some e-mail clients may split the URL address into two
lines. If you have trouble connecting to a link, be sure that you paste
the entire address into your browser, so that it ends in ".html" or
another appropriate suffix ]
************************************************************************

References/URLs:
Most references in the digest which do not have a specific URL listed
here are available from the Runner's Web FrontPage at:
http://www.runnersweb.com/running.html
Also, if have email software that does not read HTML, all links
contained in the Digest are available from the Runner's Web Site or from
me.
All URLs listed here have been verified as of the Digest publication
date. It is possible that the site may have archived or deleted the page
after publication.
If you are unable to reach a URL listed here, ensure that you are using
the entire URL (see above).
If you still cannot reach the site, please email me at
mailto:runnersweb@... and I will try to track it down.

Note: Some sites require free registration.

New This Week:

This Issue's Article Index:

1. Training to Prevent Injury
Good Conditioning Programs Focus on Improvement and Injury Prevention
2. How running helps your muscles, which helps your running
3. Ice baths a speedy way to recover from long workouts
4. Study: Red Wine Molecule Shown to Extend Life
5. Clues to ageing brain
6. Artificial heart muscle tested
7.Cassani's confident approach
American was chosen to lead London's bid to host the 2012 Olympics
8. Tylenol targets extreme-sports crowd with pain-is-cool concept:
9. Study: U.S. Kids Walk Less, Weigh More
10. Freshwater swimmers and kayakers run risk of contracting leptospirosis:
11. Excessive Sweating Affects Many
12. Sweet benefits for chocolate lovers
Dark chocolate may reduce blood pressure, study suggests
13. How To Run And Enjoy The Marathon
14. Confessions of a Cyclo-cross Junkie
15. From Runner's World
16. Speed Training Made Simple
17. Racing the ITU World Cup Circuit
18. Tri "R & R": fitting a rest day into your schedule
19. You gain more than perspective as you get a little older
20. Aiming for alignment
21. Top sprinters may have key gene
22. Uphill struggle on charity run
Andy McLaughlin and Samantha Humphrey who will run the length of the Andes
23.  Boost your endurance by boosting your fuel efficiency
24. Tyler Tunes: A little down time:
By Tyler Hamilton, CSC professional cycling team
25. Choose Your Weapon
A guide to buying running shoes


We will have our Monthly Running Quiz and Pegasus Quiz available Monday,
September 1st at:
http://www.runnersweb.com/running/rw_triv.html

Our resident massage therapist, Tracy Montgomery,
is still soliciting questions on sports injuries and treatment for her
column at:
http://www.runnersweb.com/running/tm_columns.html


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

This week's poll is: "Did miler Alan Webb make the right decision in turning
professional?"

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:    "Which event provides the highest level of
competition in athletics (track and field)?"
The results at publication time were:
Commonwealth Games  2
Francophonie Games  0
Olympics  59
Pan American Games  0
World Championships -IAAF  39
Total Votes: 100

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:
http://groups.yahoo.com/group/RunnersWeb/join



Book of the Week: Every Second Counts.
In the opening of Lance Armstrong's memoir, Every Second Counts (co-authored by
Sally Jenkins), he reflects: "Generally, one of the hardest things in the world
to do is something twice." While he is talking here about his preparation for
what would prove to be his second consecutive Tour de France.
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/0385508719/runnersweb/104-3981810-4882304


If you feel you have something to say that is worthy of a Guest Column
on the Runner's Web, email us at
mailto:RunnersWeb@...
or leave your comments in one of our Forums available from our FrontPage.

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

The FiveStar Site of the Week: Fox Sports Australia.
This "down-under" site provides excellent world-wide reporting on all sports.
Under the "other" category athletics, cycling, triathlon and more are covered
in-depth.
This is a favourite site that I go to almost daily.
Check it out at:
http://foxsports.news.com.au/othersports

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.

Be sure to check out our Flash Page where we list all recent additions
to the Runner's Web. This page is updated before Monday morning each
week.


This Weeks News:

1. Training to Prevent Injury
Good Conditioning Programs Focus on Improvement and Injury Prevention
With the end of the summer steadily approaching, fall sports programs have
already begun their conditioning programs. A good conditioning program will
focus mainly on improvement and injury prevention.   This will consist
mainly of a mix of aerobic endurance, muscular endurance, muscular strength,
increased flexibility, sports specific drills, and evaluation for
biomechanical imbalances.
Aerobic endurance training focuses on increasing the ability to maintain
activity in an aerobic state: i.e. the ability to carry on a conversation
while exercising. The length of activity can vary for different sports but
the concept remains the same. This type of training's main point is to
increase the aerobic capacity on a cellular level. Your potential is based
upon your mother's cellular hardware and is genetically predetermined. This
type of training can be enhanced by the use of periodization, the gradual
increase in training and acclimatization to forces based upon heart rate and
effort level.
Muscular endurance focuses on how many times a muscle can contract before
fatiguing. This is important in preventing injury due to the fact that the
muscles resting tone is supportive and protective of the locomotor system.
Exercises that enhance the sports specific range of motion are beneficial in
increasing both the neuromuscular pathway of the motion and the actual
fatigue level of the muscle.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=2932



2. How running helps your muscles, which helps your running:
Contrast the chiseled contours of a successful bodybuilder with the gaunt
frame of an elite marathoner. Then remember both can achieve stunning
results by virtue of their muscles.
An amazing feature of your muscles is how much you can change them by
training. When you begin an aerobic training program, the capillary blood
vessels in the muscles you use begin to increase. You can end up with almost
another 50%, added to the capillary network you had before you began
training.
Your muscles need enzymes to tell the power houses (called mitochondria) in
their cells how to carry out the biochemical reactions that turn
carbohydrate and fat into energy. The enzyme activity can more than double
with consistent training.
Part of the fuel your muscles use is right there in the muscle fibers. This
is a complex carbohydrate called glycogen. As you train, your muscles'
capacity for glycogen increases, so you can boost your stored glycogen by
eating more carbohydrates.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10172&sidebar=13&category=running



3. Ice baths a speedy way to recover from long workouts:
Ice baths. Sounds painful, but this is a workout recovery tip that the
latest issue of Runners World touched base on just a little. I will try and
further explain the benefits of these somewhat dreadful sessions as they are
truly a remarkable way to speed up the recovery from leg pounding workouts
and longer races such as marathons.
When training for longer events such as a marathon or a longer triathlon,
many workouts consist of high mileage long runs that normally take two or
more days to recover from soreness and the beating your legs take. An actual
26.2-mile marathon race itself usually takes me about five days to rid my
quadriceps of soreness. There is a faster way to recover and as already
mentioned, it is by taking an ice bath.
Here is what you do. Take your ice bath as soon as possible after your long
workout or race. To get the maximum benefit, it is recommended to do this
within an hour of the hard effort - within 30 minutes is best. Fill up the
bathtub with just enough cold water to cover the lower part of the body,
from the hips down to the feet. Then pour in as much ice as needed in order
to get the temperature somewhere between 50 - 60 degrees Fahrenheit.
More...from the Shreveport Times at:
http://www.shreveporttimes.com/html/E75974EE-F485-4F6B-8670-5C3CF81F7EBB.shtml



4. Study: Red Wine Molecule Shown to Extend Life:
Researchers have known for years that cutting calories can prolong life in
everything from yeast cells to mammals. But an easier way to live longer may
be as simple as turning a corkscrew.
Molecules found in red wine, peanuts and other products of the plant world
have for the first time been shown to mimic the life-extending effects of
calorie restriction, a finding that could help researchers develop drugs
that lengthen life and prevent or treat aging-related diseases.
Researchers said on Sunday that one of the molecules, a compound known as
resveratrol, was shown in a study to extend the life span of yeast cells by
up to 80 percent. Resveratrol exists naturally in grapes and red wine.
David Sinclair, an assistant professor of pathology at Harvard Medical
School and co-author of the study, said he and his fellow researchers hope
the molecules will prove to prolong life not just in yeast but in
multi-cellular organisms like worms, fruit flies and, perhaps, humans.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=3328019



5. Clues to ageing brain:
Scans of the brain cells of rats are helping scientists to understand what
happens in the mind as the body gets older.
The study backs up theories which suggest that physical changes in the brain
mean that an old brain finds it harder to "learn new tricks" than a younger
one.
The findings could eventually contribute to treatments for disease - and
help patients whose brains are failing to develop in the normal way.
The scientists, from three universities in the US, were trying to look at
how the brain formed connections between different cells.
It is thought that making these connections are key to the way that the
brain develops and "learns".
The connections are not fixed - the brain has the ability to rearrange them,
although the factors that control how and when it does this are still poorly
understood.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/3154295.stm



6. Artificial heart muscle tested:
Researchers are developing a "heart blanket" which could give patients with
heart disease a better quality of life.
The aim is to be able to give underperforming hearts an extra boost as and
when they need it.
The artificial heart muscle being developed in Leeds could mean patients no
longer need transplants if they have an under-performing heart.
Heart disease is Britain's biggest killer. Each day 700 people suffer a
heart attack and 300 die from heart disease.
At the moment, patients can be offered mechanical pumps, but these are
usually only used as a temporary measure while patients await transplants.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/3151891.stm



7.Cassani's confident approach:
More than a few British eyebrows were raised when an American was chosen to
lead London's bid to host the 2012 Olympics and Paralympics.
But Barbara Cassani insists she is tailor-made for the fight to bring the
Games back to London for the first time since 1948.
The Boston-born businesswoman has lived in England for most of the past 17
years.
She is married to a British investment banker, and is responsible for one of
the more impressive British business successes of recent years - the budget
airline Go.
"I'm a Londoner first and foremost," says 43-year-old Cassani. "I've spent
most of my adult life here. I've built a home and a business here.
"Given that 25% of the people in London weren't even born in the UK, that
makes me a very powerful advocate."
More...from the BBC at:
http://news.bbc.co.uk/sport2/hi/other_sports/3076353.stm



8. Tylenol targets extreme-sports crowd with pain-is-cool concept:
As the videotape opens, mountain biker Josh Bender is hurtling downhill
toward a dirt-and-rock ramp, his launching point for a spectacular 30-foot
drop.
His takeoff is smooth, his milliseconds of airtime seeming to last forever.
But his landing goes badly.
Bender bounces hard. The back wheel of his bike comes up, pitching him
forward and forcing his arms down on the handlebars.
Bender's helmet makes it impossible to see his face, but it's easy to
imagine that his jaws are clenched in grim anticipation. Or else they're
split wide apart, emitting the scream that foreshadows what's to come.
He vanishes behind a screen of trees and spectators. When he emerges a split
second later he's on the ground, barreling down the mountain on his chest
while his bike turns mad cartwheels above him. He slides to a stop in the
middle of a road, trailing a cloud of white dust.
The end.
More...from CentreDaily.com at:
http://www.centredaily.com/mld/centredaily/news/6609731.htm



9. Study: U.S. Kids Walk Less, Weigh More:
Is Mom's taxi bad for kids' health?
A study indicates American youngsters walk less than those in other
countries. Researchers say this helps explain why a greater proportion of
American kids are overweight. And other experts say kids would walk more if
parents didn't have to shuttle them around so much.
The researchers gave pedometers to 1,954 children, ages 6-12, in the United
States, Sweden and Australia. The number of steps shown on the pedometer was
compared with the child's body-mass index - an estimate of body fat based on
height and weight.
"In general, the Swedish children were significantly more active than the
Australian and American children, and the American children were
significantly heavier than the Australian and Swedish children," the study
said.
The average number of steps all the children took during the two days they
wore pedometers varied by age and sex. Ten-year-olds, for instance,
generally walked more than 6-year-olds. Boys generally walked more than
girls.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A41988-2003Aug25.html



10. Freshwater swimmers and kayakers run risk of contracting leptospirosis:
Leptospirosis was originally a disease of rice farmers, animal handlers and
miners who were in contact with rodents or contaminated water. In the past
20 years it is more often associated with freshwater recreational activities
such as rafting, kayaking and swimming, particularly in the tropics.
Of the six patients with leptospirosis seen at the University International
Travel Clinic in the past three years, all but one contracted the disease
while participating in water activities and all had visited tropical
countries: Thailand, the Philippines, Costa Rica, Ecuador, Puerto Rico and
Malaysia.
These people were swimming, kayaking, whitewater river rafting or wading in
freshwater, often when there was flooding or high water.
Leptospirosis is caused by a bacteria that normally infects small mammals
like cats, dogs, rats and mice. These animals pass the bacteria in their
urine along the banks of rivers. When the water rises, the bacteria is swept
into the stream or lake, where it can infect a new host. The bacteria
infects a human host when landing on the mucous membranes of the eye or
nose, entering a cut or break in the skin or when the bacteria is present in
swallowed water.
More...from the Salt Lake Tribune at:
http://www.sltrib.com/2003/Aug/08242003/sunday/85939.asp



11. Excessive Sweating Affects Many:
A condition where people suffer excessive sweating is more common than
previously thought, says a Saint Louis University study.
The study found that about 7.8 million Americans suffers have the condition,
called hyperhidrosis, which can result in anxiety, depression, isolation and
reduced quality of life. The study was based on a survey of 150,000
households.
"The fact that we had an incredibly large response rate to our survey (80
percent) tells us this is not a mild nuisance experienced by a few people.
This is a big problem that interests people. Frankly, I was a little
surprised at the high percentage of those affected," researcher Dr. Dee Anna
Glaser, an associate professor of dermatology, says in a news release.
Sweating, which is regulated by the sympathetic nervous system, helps
control body temperature during exercising or coping with hot or warm
environments. But people with hyperhidrosis have an overactive system that
causes sweating at inappropriate times in specific areas of the body, such
as the scalp, face, hands, armpits, feet or trunk.
Hyperhidrosis affects men and women equally.
The study found 90 percent of the respondents who had the condition said
sweating interfered with their lives. You or someone you know may suffer
from hyperhidrosis if:
You think you sweat more than normal.
You have to carry a handkerchief to wipe your hands of sweat or need to keep
an extra shirt in your office to change out of sweaty shirt.
People comment on your excessive sweating.
You sweat even in cool environments.
Your sweating waxes and wanes.
Your sweating is brought on by stress.
You sweat through multiply layers of clothing.
You change clothes several times a day because of sweating.
You frequently have to buy new clothes because sweat stains soil your
wardrobe.
Topical and oral medications are among the treatments for people with
hyperhidrosis. If those fail, surgery or botox may be options.
More information about excessive sweating:
http://www.nlm.nih.gov/medlineplus/ency/article/003218.htm



12. Sweet benefits for chocolate lovers
Dark chocolate may reduce blood pressure, study suggests.
A small study suggests that eating dark chocolate can lower your blood
pressure -- a delicious instance in which something that tastes good might,
for a change, be good for you, too.
The short study would need to be confirmed in larger, longer-term ones
before doctors could recommend treatment with chocolate, researchers say.
Yet if the results can be confirmed, "you can sin with perhaps a little less
bad feeling," said Dr. Franz Messerli, a hypertension expert at Ochsner
Clinic Foundation in New Orleans.
The German study appears in Wednesday's Journal of the American Medical
Association.
Thirteen adults with untreated mild hypertension got to eat 3-ounce
chocolate bars every day for two weeks. Half of the patients got white
chocolate, half got dark chocolate.
More...from CNN at:
http://www.cnn.com/2003/HEALTH/08/26/chocolate.bp.ap/index.html



13. How To Run And Enjoy The Marathon:
By James Raia
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.
A contributor to many newspapers, news services, magazines and internet
sites, Raia began to run long distances in 1983, the same year in which he
completed his first marathon, the California International Marathon, in 4
hours, 12 minutes and 30 seconds.
How To Run And Enjoy The Marathon is based on the author's more than 20
years of writing about the sport -- its nuances, its elite athletes and its
trials and tribulations.
Since he began training for his first marathon, running has become an
integral component of the author's lifestyle. Raia has completed more than
65 marathons and ultramarathons, including several 50 milers and double
marathons. His fastest marathon, 3:07:42, was run in 1990. A two-time
finisher of the Boston Marathon, Raia for the past several years has
completed many of his marathons in the 3:45 range.
More...from ByJamesRaia at:
http://www.byjamesraia.com/ebook.shtml



14. Confessions of a Cyclo-cross Junkie:
By KAREN KEVAUVER
Sentinel correspondent
I fell off my bike twice at the Surf City Cyclo-cross race last Sunday. That
was double what I had planned for the opening of the race series, held at
San Lorenzo Valley High in Felton.
The first time I fell, my friend had just yelled, "Go, Karen! You look
great!" I promptly slammed my pedal into my shin and spread-eagled on the
muddy field. The second time, I was navigating a narrow, dusty path, when a
fellow competitor barked, "On your right!" I responded by tumbling down in
front of her on a tree root. My ego was more bruised than my body.
Disheveled, dirty and sweating in the noon heat, I crossed the finish line
after a grueling 45-minute race. I felt nauseous, then giddy.
Along with 300 registered riders, I had experienced the thrill and agony of
cyclo-cross. This form of off-road bike racing is wildly popular in Europe,
where it originated as a means for road bike racers to stay in shape during
the fall and winter. It is steadily growing in the U.S. and I can see why.
I had lifted my bike over multiple hurdles, carried it up steep hills while
running and sped through big patches of sand, which felt like molasses on
rubber tires. I felt like a kid on a playground, playing rough, but having
fun.
In the women's race, I had shared the course with first-time racers and
others who had competed at the world championships.
Elated and exhausted, I hobbled over to registration and signed up for the
next race.
I have become a cyclo-cross junkie. Though I have raced triathlon for the
past six seasons, "cross" as it is commonly called, is my new passion.
More...from the Santa Cruz Sentinel at:
http://www.santacruzsentinel.com/archive/2002/October/24/sport/stories/04sport.h\
tm



15. From Runner's World:
Strike a Balance: Alternate between a comfortable, relaxed pace for distance
runs. Try running at least 1 minute per mile faster once or twice a week.
The occasional hard efforts will improve your fitness and make your runs
feel easier.
-RW Magazine

Pain vs. Injury: If you're running and you feel a slight pain or twinge,
give yourself another minute or two to see if it goes away. If it doesn't,
stop and try to stretch it out. If it still hurts, stop running for the day.

Eggs-cellent Advice: Eating several eggs per week (even though they're high
in cholesterol) does not boost blood cholesterol levels or heart disease
risk. For runners, eggs are one of the best protein sources and contain
vitamins A and B12. Some eggs also contain omega 3's.

Be Like a Kid Again: Switch up your speedwork and make it fun. Grab some running
buddies and head to an open field. Divide into teams at opposite ends of the
field. Then do "slap handed" relay races like you did as a kid. Continue your
races for a good 15 to 20 minutes. What a workout!
-Beth Moxey Eck, RW senior editor

To the Hills: "Running hills also requires a physical adaptation. You can't run
hills efficiently with the same stride you use on the flats. You need a shorter,
more piston-like stride. On hills, I actually pretend that I'm a steam engine:
chug, chug. I think I can, I think I can, I think I can."  -from The Runner's
Guide to the Meaning of Life by Amby Burfoot



16. Speed Training Made Simple:
Getting faster is hard work. But if you've built the necessary base, done
the groundwork - including a regular strength training routine - you're
ready to get faster. So below you'll find 12 sample workouts to help get
your speed work started. Try them in the order they are listed. Your effort
will pay off with new Personal Records. Guaranteed.
Fartlek Workouts
Fartleks are workouts with bursts of speed included within your normal
endurance run. They are the perfect transition from base work to speed work.
They are like intervals with a free spirit. No track or stopwatch required.
The freer, the better. Just find hills, grass, dirt, trails. Novelty and
variety are best. After a good warm-up, start fartleking with surges at a
variety of speeds (nothing faster than race pace) over a variety of
distances (50 yards to a half-mile in a variety of combinations). Recover at
your usual training pace or slower over approximately the same distance as
the fartlek. As you get used to this kind of workout, progressively increase
the number of fartlek pickups. Total mileage for this kind of run, including
warm-up and cool down, should range from four to eight miles, depending on
your fitness base.
Long-Hill Repeats
Long hills improve muscular fitness and mental toughness. Find one that is
about a quarter-mile to a half-mile in length and not too steep. It should
take about two to five minutes to run up. Run the hill at your 5K to 10K
race pace a total of three to six times, according to your fitness level.
Recover with a gentle downhill return. This workout increases leg strength
and bolsters your confidence in racing up hills.
First Tempo Run
Tempo runs mimic your race. These workouts improve your concentration while
teaching you to stay relaxed, holding a strong pace for several minutes.
They are also a great way to raise your lactate threshold. After a warm-up,
move into a comfortably hard effort - a brisk, steady pace you can hold for
the distance. Aim for running 20 to 30 seconds per mile slower than 10K race
pace, or about 35 to 45 seconds slower than 5K race pace. Hold this pace for
two to four miles (or 15 to 30 minutes) and then ease into a cool down run.
More...from Nike.com at:
http://www.nike.com/nikerunning/index.jhtml?at1=yes



17. Racing the ITU World Cup Circuit:
By EnduranceCoach.com elite athlete Sam Warriner
I have just returned after spending eight amazing weeks racing and training
on the ITU World Cup Circuit. I had such a great time and learnt so much -
which was my intention. I had some good results, some bad results, some
disasters and some fun times but overall whatever happened I always learnt
something - whether it was about how to race tactically or how to cope with
other race stresses.
My goals for my world trip were to gain racing experience and improve my
world ranking. When I left NZ I was nervous and apprehensive of how I would
go against the other girls because I had put them on pedestals and thought
they were just so fit and amazing and I wondered how would I ever beat them.
Having returned after lots of racing, I now have gained the confidence to
race and challenge them, knowing they are no different to me and are
definitely beatable. I learnt to relax over the dramas of travel - baggage
over the max weight limit for airlines, arriving late after long hours of
travelling, not understanding the local language, riding my bike with no
seat (yes, it was one of my challenges!). The biggest and perhaps most
important lesson I learnt from this trip was that you can have a bad race
one week and if you look after yourself properly, your next good one is just
around the corner. I also learnt how to cope with other race related issues.
More...from EnduranceCoach at:
http://www.endurancecoach.com/Racing_the_ITU_World_Cup_Circuit.htm



18. Tri "R & R": fitting a rest day into your schedule:
"Do as I say, not as I do. I am a great coach for other athletes, but a bad
coach for myself."
These were the words written in an article by Steve Larson, world mountain
bike champion and triathlete extraordinaire.
As a seasoned triathlete, marathoner, ultra runner, and trainer, this
statement hits very close to home for me. Many of my friends, family, and
fellow athletes are often amazed at how much training I can do during a day,
a week, a weekend, or month. They also often encourage me to take a day to
rest, relax, and let my body recover. However, I, much like Steve Larson, am
great about coaching other athletes to succeed and reach their goals, but
can be pretty hard on myself when it comes to my own training schedule.
I can see the big picture much better when I train others. I set weekly
schedules for other athletes that always include a "rest day." I encourage
my clients to rest, refuel, and be good to their bodies. Maybe take that day
to sit by the pool, get a massage, or just do nothing at all.
I understand that the most difficult thing to follow in your training
schedule is the "rest day." We very easily follow the runs, rides, swims,
and weight training sessions because we love to sweat. We proudly talk about
the hard training days, the long training days, the brick workouts, and so
on and so forth. These are the days that we feel a great sense of
accomplishment. But tell me how often you brag about taking that much needed
"rest day," the day where you let your body recover, repair, and breathe.
Probably not often huh?
From Runner Triathlete News at:
http://www.runnertriathletenews.com/features/perfshopsidebar_august2003.html


19. You gain more than perspective as you get a little older:
Remember when you were little and could eat whatever you wanted and not
worry about the consequences?
Me too.
But it appears the rumors you start hearing when you're about 25 are true.
Just as the magazines and TV nutritionists warned, it seems that your
metabolism really does slow down as you approach 30. Worse yet -- your
appetite for glazed doughnuts remains unchanged, as well as an innate
contempt for doing anything that causes perspiration.
Reading about this physiological phenomenon in a men's magazine is one
thing; catching a glimpse of yourself in the mirror after stepping out of
the shower is quite another. No guy enjoys seeing what he would look like in
the early stages of pregnancy, particularly if that guy graduated high
school at 145 pounds.
For some, it can be a life-altering experience.
Or at least enough to make them change their diets for a couple of weeks.
More...from PittsburghLIVE.com at:
http://www.pittsburghlive.com/x/valleynewsdis