Loading ...
Sorry, an error occurred while loading the content.

Runner's Web Digest - December 5, 2003

Expand Messages
  • Ken Parker
    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
    Message 1 of 1 , Dec 5, 2003
      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

      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
      viruses. Also, all messages must be approved by the monitor (me) prior
      to being released to the group.

      [ 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 ]

      Most references in the digest which do not have a specific URL listed
      here are available from the Runner's Web FrontPage at:
      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
      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:

      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:
      Post your views in our Forum at:
      [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:

      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:

      If you feel you have something to say that is worthy of a Guest Column
      on the Runner's Web, email us at
      or leave your comments in one of our Forums at:
      or from our FrontPage.

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

      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:

      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

      This Weeks News:


      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:

      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:
      Check out the watch at:

      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:

      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:
      [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:

      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:
      [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:

      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:

      10. Anatomy of a Champion - Lance Armstrong is no mere mortal:
      Interactive: breaking down Armstrong's unique physique.
      More...from MSNBC at:

      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:

      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:

      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:

      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:

      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:

      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:

      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:

      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:

      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:

      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:

      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:

      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:

      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:

      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

      St. Jude Memphis Marathon - TN

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

      December 6-7, 2003:
      ITU Triathlon World Championships - Queenstown, NZ
      Other Related Links
      Inside Triathlon

      December 7, 2003:
      Barbados Marathon - BWI

      California International Marathon - Sacramento, CA

      Fukuoka International Marathon - Japan

      Macau International Marathon - Macao

      Singapore Marathon - Malaysia

      Tucson Marathon - Oracle, AZ

      USATF National Club Cross Country Championships - Greensboro, NC

      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:

      Send this to a Friend:
      Forward the Runner's Web Digest to a friend and suggest that they
      subscribe at:

      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

      Have a good week of training and/or racing.

      Ken Parker
      Runner's Web
      runnersweb@... <mailto:webmster@...>
    Your message has been successfully submitted and would be delivered to recipients shortly.