Runner's Web Digest - July 2, 2004
- Runner's Web Digest - July 2, 2004
The Original Runner's and Triathlete's Web was founded in January of 1997 as a not-for-profit resource site. RunnersWeb.com Inc. is
now a small business venture which sponsors the OAC Racing Team, a women's road racing and triathlon club, and the OAC Gatineau
Triathlon and OAC Corporate Relay. The site is not in any way associated with the two UK "Runner's Web" copycat sites or the
Runner's Web Book Store in
This issue is brought to you by Road Runner Sports, the world's largest running store at:
Is your favourite running shoe being discontinued? Check RRS to find out.
Runner's Web Affiliate Programs:
ING DIRECT makes $aving money simple! Open your account online today and start earning 2.10% variable APY. No Fees and No Minimums!
TriSwim Coach - The Complete Guide to Triathlon Swimming
Sof Sole Offer:
A free pair of our technical socks ($9.99 value) with the purchase of
any Sof Sole insole.
Get Fit Running: If you are 150 pounds, sleeping burns 61 calories an
hour, race walking burns 442 calories and running 5mph burns
544 calories an hour! To reach your personal, health, fitness, and
performance goals, subscribe to RUNNER'S WORLD today!
(Get fit with Runner's World)
adidas' running apparel at 15% off! All running shorts, pants, and
shirts at reduced prices .
Get your RoadID at:
The TRACK PROFILE Reader 2004, an in-depth review of the 2003 season by Bob Ramsak, is now available. Selected from hundreds of
reports filed by the Track Profile News Service last year, The TRACK PROFILE READER provides a unique look back at the
personalities, stories and events that defined track and field in 2003. With in depth profiles of the sport's biggest stars and
comprehensive on-site reports from major competitions, this annual review takes the reader beyond the results, providing a perfect
companion for casual and
diehard fans alike. Check out the book at:
The Stretching Handbook:
Buy all your sporting goods at Fogdog Sports, your anytime, anywhere sports store.
Click here: http://www.fogdog.com/cgi-bin/affiliate?siteid=40054907
Lloyd's of London Platinum credit card
The Tour Within the Tour de France by James Raia:
The Tour de France is the world's greatest cycling event. As the bicyclists climb into the mountains and quickly pass through the
rolling countryside, many other postcards of life occur away from the competition - the ambience, the restaurants, the uniqueness of
the villages and the people who live and work among fields of sunflowers, near ancient castles and among fields of expansive
vineyards. The Tour Within The Tour de France includes 24 essays about the author's first six years of attending the race. This
ebook cost $7.95. Order now with your check or credit card at:
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.
Buy the book at:
James Raia's Endurance Sports News will be on hiatus until Aug. 1, 2004. He'll be back then with the 100th issue special edition.
In the meantime, if you're not a subscriber to Tour de France Times, please consider signing up for its daily publication from
Belgium and France during the Tour de France, July 3-25.
Tour de France Times, which is also free, will cover the three-week event, Lance Armstrong's attempt at a record sixth consecutive
victory, and all the pertinent sights and sounds as the race progresses from Liege, Belgium, to Paris, France.
Please visit James's web site: www.byjamesraia.com to subscribe.
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. This
newsletter has been composed using Outlook set to text format. The Digest is sent via an email list at
If you experience any delays in receiving your copy of the Digest, please advise us at:
Get our Syndicated headlines for you site.
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
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
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 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
Cycling: Leaping And Bounding For Speed, Using Plyometrics to Gain Balance, Speed, and Power
We have NO personal postings this week.
Personal Postings, when available, are located after the Upcoming Section towards the bottom of the newsletter.
This Week's Digest Article Index:
1. Experts slam low-carb trend as rip-off
2. Why runners should do weight training
3. Surgery Not Always Needed for Achilles Tendon Tear
4. There's nothing artificial about runner's heart
Man of challenges, faith, Roberts, 58, tackles 30-day marathon across state
5. Select few redefine human abilities
6. GPS for fun and games
7. Sports pain may outweigh the gain, even in yoga
8. Reshaping her life
Tanya Sloan transformed her body - and her life
9. The dangers of EPO
10. Novel Remedies for the Aching Knees of Summer
11. Asthma Emerging as Genetic Disorder
12. How to work out safely during sweaty summers
13. Fat lot of good that'll do
14. Hangover helper: An extract of prickly pear cactus
15. Get your antioxidants from food, not vitamins, for best results
16. A Healthy You: Athletes need high-carb diets
17. How We Grew So Big
Diet and lack of exercise are immediate causesbut our problem began in the Paleolithic era.
18. Alcohol may protect women's bones
Moderate alcohol consumption could help protect women against brittle bone disease, according to a new study.
19. Virtual relief: Taking your mind off pain
20. From Runner's World
21. Beyond Winning
Joe Henderson's Running Commentary
22. Stay Cool When You Warm Up!
23. Staying on the straight and narrow
24. The Truth Behind Drug Testing
25. News Scan
Runner's Web Weekly Poll:
This week's poll is: "Will Lance Armstrong win his sixth-straight Tour de France this year?"
Cast your vote at: http://www.runnersweb.com/running.html
Post your views in our Forum at:
[Free Registration Required]
The previous poll was: "What are the odds for terrorist activity at the Athens Olympic Games?"
The results at publication time were:
Answers Votes Percent
1. 0 - 14% 24 25%
2. 15 - 29% 16 17%
3. 30 - 49% 7 7%
4. 50 - 64% 14 15%
5. 65 - 79% 9 9%
6. 80 - 100% 25 26%
Total Votes: 95
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:
Five Star Site of the Week: Outside Online.
Adventure travel & outdoor recreation from Outside Magazine: travel, outdoor gear, and fitness advice.
Outside editor-at-large Hampton Sides recently spoke to Lance Armstrong as he was kneaded, buck naked, on a massage table in the
Hollywood home of his rock-star girlfriend, Sheryl Crow. Here, read an exclusive excerpt of the interview from Outside's July 2004
issue, available on newsstands now!
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.
If you feel you have something to say that is worthy of a Guest Column on the Runner's Web, email us at
mailto:webmaster@... or leave your comments in one of our Forums at:
http://www.runnersweb.com/running/forum.html or from our FrontPage.
Our Photo Slideshow is updated on a random basis. Check it out from our FrontPage.
Book of the Week: Training for Young Distance Runners-2nd Edition.
By Laurence Greene, Russell Pate
Race your best this season with science-based training specifically geared for teenage runners. Your performance will soar when you
follow the proven guidelines on designing customized daily, weekly, and seasonal programs.
Running experts Larry Greene and Russ Pate combine the latest research with what works in the most successful high school and
college programs throughout the country. Youll learn how to optimize performance through tempo running, interval training,
technique drills, circuit and weight training, and flexibility exercises. And youll gain a competitive advantage by applying
guidelines for choosing the best foods and nutritional supplements, developing mental fitness, and preventing injuries.
Training for Young Distance Runners has everything you need to build a winning training program for cross country, track and field,
and road racing events. Get this book and get ahead of the pack!
Buy the book at Human Kinetics at:
More books from Amazon at:
and Human Kinetics at:
This Weeks News:
1. Experts slam low-carb trend as rip-off:
Popular low-carbohydrate diets are leading Americans to poor health and spawning a rip-off industry of "carb-friendly" products,
health experts and consumer advocates have said.
They announced a new group, called the Partnership for Essential Nutrition, to help educate Americans about the need for healthy
carbohydrates such as vegetables, fruits, beans and whole grains.
"When unproven science becomes a sales pitch, some people get rich and the rest of us get ripped off," Jeffrey Prince of the
American Institute for Cancer Research told a news conference.
"Eating vegetables, fruits, whole grains and beans, which are all predominantly carbohydrate, is linked to a reduced risk of cancer,
heart disease, stroke, diabetes and a range of other chronic diseases."
Prince said low-carb diets that advocate piling on the animal protein and fat are "increasing the risk of developing cancer, heart
disease, stroke, type-2 diabetes and other chronic diseases.
More...from CNN at:
2. Why runners should do weight training:
Unlike power lifters and body builders who focus their workouts on lifting the heaviest amount of weight they can handle for a few
repetitions, the notion of "bulking-up" is not grounded in reality.
By following these recommendations you will instead become a stronger runner with improved muscular tone and definition.
A strong upper body helps minimize fatigue and stiffness in the arms, shoulders, and neck areas that in turn, enables a runner to
maintain form late in a marathon or long run.
Legs move only as fast as the arms swing. The runner with a strong upper body will find more power for the sprint to the finish
line, an easier crank up a hill, and better balance when running on trails. In short, all of these add up to an ability to run
faster and more efficiently.
Running creates a slight muscular imbalance in the legs as the hamstrings and calf muscles develop at a faster rate than the
quadriceps and shins. Weight training helps address this imbalance. Additionally, strong quads and hips help protect these areas
from a variety of injuries. Strong legs also offer protection from the possibility of injury when running at a fast pace downhill.
A strong abdominal region helps protect the back while at the same time, assists in maintaining proper running form and posture.
More...from World of Endurance at:
3. Surgery Not Always Needed for Achilles Tendon Tear:
Although Achilles tendon ruptures are often repaired with surgery, UK researchers say a more conservative tactic should be the
treatment of choice for at least some patients.
Their study of 140 patients treated with non-surgical means found that the long-term outcome was "excellent" or "good" for 86
percent. All of the patients had completely torn their Achilles tendon, the large band of fibrous tissue at the back of the ankle
that connects the calf muscles and heel bone.
Surgery is generally regarded as the best treatment for a complete Achilles tear because it's thought to provide better functional
recovery and a lower risk of a repeat rupture compared with conservative treatment -- which traditionally has meant immobilizing the
ankle with a cast.
But in the new study, doctors used a newer approach in which patients wear a hard cast for only a short time before switching to a
lightweight version, and then -- a month after the injury -- to a removable "functional" brace worn for four weeks.
Study patients removed the brace to perform ankle and foot exercises, and learned to walk using the brace for support.
Three years later, most of the 140 patients were doing well, according to findings published in the June issue of the Journal of
Bone and Joint Surgery. In fact, the authors report, their outcomes were better than those for patients in a previous study of
surgical treatment that the researchers looked at for comparison.
Dr. Richard G. H. Wallace of Musgrave Park Hospital in Belfast, Northern Ireland, led the study.
According to Wallace and his colleagues, 56 percent of their patients had an "excellent" outcome, while the results were "good" for
another 30 percent and "fair" for 12 percent. Only 2 percent had a "poor" report.
More...from Reuters at:
4. There's nothing artificial about runner's heart:
Man of challenges, faith, Roberts, 58, tackles 30-day marathon across state .
From the time he was a boy, Eugene Roberts loved to run. But for the past several years, the 58-year- old Randallstown man has been
far more than your average jogger, sprinter or long distance runner.
In a blue Nike tank top with "Jesus" written across the chest and black running shorts, the 5-foot-10 Roberts, a fixture on the
local running scene, is clearly in top physical shape. His dark hair may be showing a hint of gray, but he appears fitter than a lot
of people 20 years younger. Running, though, is much more than a way to stay fit, it's a passion - and a daily struggle.
"This is the hardest thing I have had to do," Roberts said recently as he prepared for his daily run. "But every time I finish, it
is a major victory."
Roberts is a double-amputee. After being injured in Vietnam in 1965, he lost most of his right leg, and his left was removed below
the knee. But almost ever since, Roberts has challenged himself to remain as athletic as he ever was. First in a wheelchair, but
more recently using specially crafted prostheses, he's competed in marathons, regularly takes part in shorter races, and has even
attempted to swim the English Channel.
More... from the Baltimore Sun at:
5. Select few redefine human abilities:
To the average person, swimming a mile in the frigid waters off Antarctica, diving more than 500 feet on a single breath, or
climbing the world's highest mountains without the help of extra oxygen would be deadly.
But a select few in the world decide to test their bodies and their wills, and challenge medicine to redefine what is humanly
"It's hard to explain how they can do that because if you take the numbers that we know from medical school, it just shouldn't
happen," said Dr. Kenneth Kamler, author of "Surviving the Extremes," a chronicle of his medical adventures in treacherous locales
such as the Amazon and Mount Everest. "But it does happen. It happens in every kind of human activity. People exceed what you would
calculate as their limits."
Taking a deep breath
Tanya Streeter's remarkable lungs and willpower have helped her break world records in free diving, a sport in which competitors
dive deep beneath the water's surface on one breath. In 2002, she completed a dive of 525 feet -- a length equivalent to a 50-story
building -- on a single breath of air, setting a new record.
More...from CNN.com at:
6. GPS for fun and games:
GPS (global positioning system) uses coordinates from orbiting satellites to pinpoint a location on Earth. It was originally
developed for military navigation, but GPS is now being used to help athletes train. The Garmin Forerunner 201 is designed to keep
track of an athlete's time, speed, pace, distance and route. The Timex BodyLink is another GPS receiver for athletes, but it adds a
heart-rate monitor to the mix. I took these two gadgets out for a test run at the "Feet in Motion" 5K race in Georgetown, Ontario.
My volunteer, Scott, strapped on the Forerunner while I wore the BodyLink system.
When you start the Forerunner stopwatch, it automatically starts communicating with up to 12 different satellites. It records your
coordinates in its memory once every second. From these coordinates it can calculate the distance you're traveling and the speed
you're going. The Forerunner also figures out your pace (the time it takes you to complete each kilometer). A lot of athletes aim to
run at a certain pace (especially over long distances) and to help them keep it, the Forerunner has a built in Virtual Partner. If
you input a certain pace that you'd like to keep, the display will show you if you're ahead of the Virtual Partner or lagging
behind. Pace alarms can also be set to sound when you've fallen too far behind or are pushing too hard.
More...from the Discovery Channel at:
7. Sports pain may outweigh the gain, even in yoga:
Yoga may not be rivaling football as the sport most likely to result in a trip to casualty, but it has been identified as having a
potentially high injury rate.
The Sports Injuries Report 2004 found more than 25 per cent of people surveyed who practised yoga had been injured, prompting
warnings for enthusiasts to take care.
The report - conducted for Medibank Private and based on research by the NSW Injury Risk Management Research Centre and a survey of
650 people - said the cost of injuries rose $300million last year to a bruising $1.83billion.
Sports doctor Peter Larkins said many participants did not warm up or prepare adequately for a yoga session because of its image as
a relaxing, low impact activity.
"Yoga participants need to ensure they don't overdo it, particularly when starting a new health and fitness regime," he said.
Last week the journal Neurology reported that most of those who took regular yoga classes noticed significant improvements in their
More...from the Sydney Morning Herald at:
8. Reshaping her life:
Tanya Sloan transformed her body - and her life.
Life this year started badly for Tanya Sloan.
On Jan. 3, Sloan's boyfriend broke up with her, giving little explanation. She was devastated, and she reacted by focusing on her
Outgoing, buxom and fond of exercise, Sloan said she was always considered attractive. But the 31-year-old banker also carried extra
pounds on her arms and stomach she couldn't quite shed.
"I felt like I looked chunky," said Sloan. At the time, she said, her 5-feet-6-inch frame carried 155 pounds.
She decided to enter a "dream body" contest sponsored by Oxygen women's fitness magazine, embracing a tough exercise and diet
regimen to burn off fat and increase muscle tone. Not long after, she also decided to enter three triathlons and add six hours a
week of biking, swimming and running to her contest regimen.
Two weeks ago, the magazine announced Sloan is one of three finalists in the national contest. The grand prize isn't cash or an
automobile. Rather, it's an all-expense paid trip to Hollywood to spend time with a professional fitness trainer and have dinner
with the fitness model of the winner's choice.
In other words, her reward for months of intense dieting and exercise would be ... more dieting and more exercise.
In a letter to the magazine earlier this year, Sloan said she would savor such a prize, and described herself as emblematic of other
women at her stage in life.
More...from the Charlotte Observer at:
9. The dangers of EPO:
EPO has fast become a popular drug among high-performance athletes. Effective at boosting performance and virtually undetectable,
EPO can also be deadly.
EPO, or erythropoeitin, is a synthetic version of a naturally occurring hormone. In the body, the kidneys produce erythropoeitin to
stimulate production of red blood cells in the bone marrow. Doctors prescribe synthetic EPO to treat anemia, or low red blood cell
count, mainly in people with cancer, AIDS or kidney problems.
For athletes especially endurance athletes such as cyclists and marathon runners more red blood cells means more oxygen
delivered to the muscles and improved performance.
However, abuse of EPO can cause the body to produce so many red blood cells that the blood becomes too thick for the heart to pump
efficiently. This can cause spikes in blood pressure and sudden heart attacks, especially in the middle of the night when the
heart's rate is lowest.
EPO use came into the spotlight at the 1998 Tour de France, when French customs officials seized hundreds of doses of EPO and other
performance-enhancing drugs from one of the competing teams. The team was disqualified and several other teams withdrew from the
race in protest.
More...from the CBC at:
10. Novel Remedies for the Aching Knees of Summer:
The start of summer is a busy time for Dr. Robert S. Gotlin, director of orthopedic and sports rehabilitation at the Beth Israel
Medical Center in Manhattan. That is when his waiting room swells with patients who want to see him about their knees.
"The complaints of knee pain are directly proportional to the change in seasons," Dr. Gotlin said. "People run more in the spring
and summer, and the pain usually comes from upping the mileage. It's hard not to overdo it when the weather is so nice."
Knee pain, Dr. Gotlin added, "is catching up to back pain as the No. 1 physical disability seen by sports medicine physicians."
Overdoing it, as Dr. Gotlin put it, is a major cause of sore knees and can lead to osteoarthritis. Knee pain can also result from
torn ligaments, supporting excess weight and mechanical problems like having one leg shorter than the other or misalignment of the
In the most severe cases, surgery may be necessary. But in recent years, more non-surgical treatments have become available,
including new drugs that can be injected, applied topically or taken as pills.
The first course of action for a sore knee, experts say, is to turn to familiar home remedies for sports injuries, including ice,
heat and over-the-counter anti-inflammatory medications like ibuprofen to reduce swelling and control pain. Doctors often recommend
icing the knee in several short sessions at a time for the first 24 to 48 hours.
More...from the NY Times at:
11. Asthma Emerging as Genetic Disorder:
Asthma rates have risen sharply in the United States in recent decades. The chronic condition, in which the airways become inflamed
and stifle breathing, now affects more than 20 million Americans, including more than five million children.
Asthma kills nearly 5,000 people a year, according to the American Academy of Allergy, Asthma and Immunology. Asthma attacks lead to
1.8 million emergency room visits and 14 million missed days of school annually, the group says.
Dr. Deborah Gentile, an asthma specialist at Allegheny General Hospital, in Pittsburgh, said immunologists are increasingly coming
to understand asthma as a genetic disorder -- at least, in its beginnings. "We're thinking that there are different types of asthma
driven by different genes."
A child with one parent who has asthma has a 30 percent chance of developing the airway condition herself. If both parents have it,
her odds of getting it approach 70 percent -- not a given but a stacked deck.
Gentile said there are three factors that contribute to a person's risk of asthma. The first is the genetic legacy from parents; the
second is exposure to infections and irritants that "program" the immune system and make it sensitive. The third is timing: It seems
that the immune system is particularly sensitive during the first two years of life, Gentile said, so children with the right
combination of genes and the right mix of exposures early in life are at the greatest risk of developing asthma.
More...from MedicineNet.com at:
12. How to work out safely during sweaty summers:
Pro boxer Jermain Taylor gets up earlier. Anesthesiologist Philip Zwiebel swaps marathons for triathlons and Ultimate Frisbee
devotee Lois Gramley isn't above dousing herself or pals with ice water on the playing field.
Beating the heat smartly. It's critical during these summer months, when working out in the heat and humidity can take a serious
toll on your health.
Indeed, more people in the United States died from extreme heat than from hurricanes, lightning, tornadoes, floods and earthquakes
combined during a 20-year period ending in 1999, the Centers for Disease Control and Prevention reported. This means that
approximately 175 Americans will die from extreme heat this year with the young, elderly, sick and overweight the most likely
But the heat and humidity doesn't mean one has to grow into a couch potato.
"You can exercise high intensity in hot climates, if you do it right," Zwiebel insists while standing outside a cycling shop.
To do it right, "Start low and go slow" medical experts advise.
More...from the Centre Daily Times at:
13. Fat lot of good that'll do:
WITH 30 per cent of Australian children overweight or obese, the language of crisis and cries for urgent political action have
captured the federal election agenda.
Australia ranks second in the world for rates of childhood obesity after the US, but the rate of increase during the past few
decades has been faster here than in the US.
John Howard responded yesterday with a $116 million, four-year package centred on after-school physical activity for about 150,000
children. The Prime Minister says there are about 1.5 million people under 18 who are overweight or obese, something he says is a
"paradox of that sports-loving nation becoming increasingly less mobile and increasingly more obese".
Two weeks ago, Mark Latham unveiled Labor's $25million plan to tackle obesity and ban junk food advertising, sparking anger among
some of Australia's most powerful media moguls. The Opposition Leader called on Howard to adopt a bipartisan approach, but Howard
dismissed the call.
Yesterday Latham backed Howard's obesity plan but repeated his calls for an immediate ban on TV junk-food advertising during
Marathon man Robert de Castella, who has trialled the SmartStart for Kids! program that benchmarks children's fitness in South
Australian, Queensland and ACT schools, warns the Howard plan will not be the "magic bullet" to make obesity go away.
More...from the Australian at:
14. Hangover helper: An extract of prickly pear cactus:
Imbibe too much? Hair of the dog will only make you feel worse. Try skin of prickly pear cactus instead.
A study released Monday found that an extract from the hardy plant, found in a few dietary supplements, can lessen some hangover
The best hangover prevention is abstinence, but the problem is so pervasive three of four drinkers have at least one hangover a
year that reducing harm from it would be worthwhile, the authors write. Between sick days and lower productivity, "there's
substantial economic loss that goes with the alcohol hangover," says lead author Jeff Wiese, an internist at Tulane Health Sciences
In a 2000 journal article, Wiese and co-authors coined a term for such hangovers: veisalgia, from the Norwegian word kveis, meaning
"uneasiness following debauchery," and algia, Greek for pain.
For the new study, in the Archives of Internal Medicine, Wiese's team recruited 64 healthy medical students, ages 21-35, who'd had
at least one hangover previously.
More...from USA Today at:
15. Get your antioxidants from food, not vitamins, for best results:
If you're popping extra vitamin C and E to help ward off heart disease and cancer, you might want to take a closer look at your
dinner plate. While these two antioxidants are important for our health, a new study shows that whole foods pack a powerful punch.
Earlier this month, the U.S. Department of Agriculture published a list of the best food sources of antioxidants. It came from the
largest and most comprehensive study to date evaluating the antioxidant capacity of more than 100 commonly consumed foods. While
many fruits and vegetables held top spots on the list, certain beans, nuts and spices also scored high.
Antioxidants protect our cells from the harmful effects of free radicals. Every day, our bodies create free radicals from oxygen as
a consequence of normal metabolism. Pollution and cigarette smoke increase the number of free radicals our bodies are exposed to.
Antioxidants act as scavengers, neutralizing free radicals before they do harm. If left unchecked, free radicals damage cells. Such
damage is thought to play a role in the development of heart disease, cancer, cataracts, macular degeneration, arthritis and
Antioxidants in foods exist as vitamins C and E, beta-carotene, selenium and natural plant chemicals such as flavonoids (tea),
lycopene (tomatoes) and anthocyanins (berries).
More...from the Globe and Mail at:
16. A Healthy You: Athletes need high-carb diets:
Last week, I lectured to student athletic trainers in Norman. I was asked about low- carb diets for athletes: Are they useful?
No, they're not. In fact, low-carb is about the worst diet an athlete can consume. Remember: Food is not just bulk that stops
hunger. Food has six nutrients vital for top health and athletic performance.
The six: carbs, fat, protein, vitamins, minerals and water. Some athletes believe the myth that protein powers muscles, but protein
is rarely burned as fuel.
Protein is a building block for hormones, enzymes and blood cells.
It also keeps immunity strong and helps build and repair body tissues, including muscle. Except for late in a marathon, protein is
not a muscle fuel.
Your muscles burn a mix of carbs and fat. The faster or harder you work out, the more carbs you burn.
Walking, the fuel mix is 80 percent fat and 20 percent carbs. Jogging, you burn 50-50 fat and carbs, but running, the fuel mix is 80
percent carbs and 20 percent fat.
Why do you burn mostly carbs when you go fast?
Because ounce for ounce, carbs provide more energy to power muscles than does fat (or protein) and carbs provide that energy faster.
More...from NewsOK at:
17. How We Grew So Big:
Diet and lack of exercise are immediate causesbut our problem began in the Paleolithic era.
Its hardly news anymore that North Americans are just too fat. If the endless parade of articles, TV specials and fad diet books
werent proof enough or you missed the ominous warnings from government agencies and health associations, a quick look around at the
mall, the beach or any baseball game will leave no room for doubt: our individual weight problems have become a full-blown crisis.
Even so, the actual numbers are shocking. According to Statistic Canadas Canadian Community Health Survey released last week,
almost half of Canadians over the age of 18 are overweight, and 15% are obese. And according to the most recent figures, released in
2002, more than one-third of Canadian children ages 2 to 11 are overweight. Of those, half would be considered obese. And, as many
would imagine, its worse south of the border. Fully two-thirds of U.S. adults are officially overweight, and about half of those
have graduated to full-blown obesity.
It wouldnt be such a big deal if the problem were simply aesthetic. But excess poundage takes a terrible toll on the human body,
significantly increasing the risk of heart disease, high blood pressure, stroke, diabetes, infertility, gall-bladder disease,
osteoarthritis and many forms of cancer. The total medical tab related to inactivity in Canada is about $1.45 billion a year,
according to the Canadian Medical Association.
From Time Canada at:
18. Alcohol may protect women's bones:
Moderate alcohol consumption could help protect women against brittle bone disease, according to a new study.
Researchers at London's St Thomas Hospital examined the effect of alcohol on 46 pairs of identical twins, who drank either
moderately or very little.
The moderate drinkers - who drank an average of eight alcohol units a week - had significantly denser bones than those who consumed
The research findings were published in Annals of the Rheumatic Diseases.
Researchers focused on the bone mineral density of subjects, as measured at the hip and spine.
Chemical markers of the bone turnover were measured using urine samples.
The findings also support the results of previous studies which found that smoking causes thinner bones and osteoporosis.
More...from the BBC at:
19. Virtual relief: Taking your mind off pain:
People with painful injuries like serious burns often report experiencing great relief when using virtual-reality programs. But it
has been unclear whether this is merely a matter of perception.
Now a new study, published in the journal NeuroReport, has found that the improvement is measurable, and substantial.
Volunteers in the study were given "strong but tolerable" amounts of heat to their feet while an MRI machine scanned their brains.
During the scans, the volunteers wore a virtual-reality helmet but no program was playing - they saw only a black cross on a white
background and heard nothing. Their brains registered signals of the pain in an ordinary fashion.
Then they entered SnowWorld, a program in which people roam a three-dimensional polar canyon, shooting snowballs at penguins, polar
bears and other targets with a track ball, similar to a mouse. The difference was substantial, with brain activity in some pain
centers going down as much as 97 percent, the researchers said. "They have the illusion of being in SnowWorld, instead of in the
scanner," said Hunter Hoffman of the University of Washington, the lead author of the study. Overall, the scans found "significantly
reduced pain-related activity" in five regions of the brain involved in pain, according to the report in the journal. "It actually
changes the way the brain processes the signal," Hoffman said.
Questioned afterward, the volunteers said that they had spent less time thinking about the pain when they were using virtual
reality, and that the pain had been less severe. In essence, Hoffman said, the volunteers were simply distracted.
More...from IHT at:
20. From Runner's World:
*Give yoga a chance. "Consider taking a yoga class, increasingly popular among runners, to loosen tight muscles and "center" your
mind. With its focus on breathing, yoga slows you down, releases tension, and increases energy."
-Charlie Butler, RW features editor
*Truly great runners are masters of balance. Ultimately, the best runners are the ones who are willing to work very hard but who
have a little bit of a lazy streak in them. These runners will be prone to take a day off when they feel worn out rather than
pushing through fatigue even when their bodies cry out for them to back off.
*Ingrown Toenails: Keep your toenails clipped regularly, especially those on your big toes. Wear running shoes that are wide enough
in the forefoot to prevent pressure and friction on the nail of the big toe.
*Fast Foods Can Dehydrate: Not only are hamburgers and soda fattening, but they can also dehydrate you and hurt your performance,
suggests Gary I. Wadler, M.D. of New York University School of Medicine. Dr. Wadler says that soda and other fast foods can cause
bloating, and when people are bloated they tend not to drink enough liquids.
21. Beyond Winning:
Joe Henderson's Running Commentary
As a 21-year-old in 1968, Amby Burfoot won the Boston Marathon and worldwide acclaim. He would forever wear the words "former Boston
winner" before his name.
He now goes back to run Boston every five years to refresh his aging memories. 1998 was one of those years, the 30th anniversary,
and Amby didn't think well of his prospects.
His goal was modest. It wasn't to win in his age group, the 50-54s.
"I just want to come within an hour of my '68 time" of 2:22, he told me in early March when he ran the Napa Valley Marathon in a
little under four hours. He was hurting before that race, and more afterward.
Less than two weeks before Boston, Amby said, "I'm a mess. My old achilles problem has flared up again, and now I've pulled a butt
Amby had written an article on R/W (the run/walk system) this spring for RW (that's Runner's World, where he is the editor). "I
might have to use the WALK-walk to finish at Boston," he said.
I sent him a note of encouragement. It didn't remind him that all pains magnify before a big race, then magically ease on raceday.
He knew this, and that his pains weren't imaginary this time.
I told him about a recent experience of mine. After running 16 miles at Napa, a chronic ache in the right ankle-heel acted up again.
One day in mid-March I bailed out after just 10 limping minutes.
More...from Joe Henderson at:
22. Stay Cool When You Warm Up!
It is widely believed that a warm-up is essential before training or competition. For most athletes, a warm-up consists of some
gentle aerobic activity to raise muscle and core body temperature, followed by some stretching, and finally some activities that are
similar to the event itself, for example a series of strides. Interestingly, there is little hard evidence that warm-up either
improves performance or reduces the likelihood of injury. In most cases, however, it is unlikely that warm-up will adversely affect
performance or injury risk, and the warm-up period also offers the opportunity for athletes to prepare themselves psychologically
for training or competition.
Out of habit, athletes tend to follow exactly the same warm-up routine irrespective of the prevailing environmental conditions. But
is this the best approach? Probably not! For example, in hot conditions, dehydration and/or a significant increase in body
temperature resulting from, or amplified by warm-up, can impair subsequent exercise performance.
More...from SportCentric.com at:
23. Staying on the straight and narrow:
by Dan Empfield 6.28.04
Do you maintain your training routine over the long haul, week in and week out, month in, month out? Or do you fall off the wagon?
Are you one of those people who wish you had the discipline, the time, the diligence, the constitution, the focus, to train every
day, five or six or seven days a week without fail? Or do you wish you were one of those people?
Here are a few tips that'll help you stay in a groove.
Don't do too much during each workout. And don't think there's any mileage that qualifies as "too little to do any good." As I
write this I find myself getting into pretty darn good bike shape right now. Know how I'm doing it? I'm riding just about every day,
an average of under an hour each day. I alternate harder and easier days. I have two routes. My easy route is, predictably, over
easy terrain. It takes me right about an hour to ride the 18 miles of this route. On the other days, I ride up a climb that is 5
miles long, and I ride a mile-and-a-half to get to it. I climb about 1200 feet of vertical during this ascent, and the 13-mile round
trip from home takes me about 50 minutes. Sometimes I climb using a normal technique, and often I do it using what I call a
"stand-up drill," which is fairly explanatory. I climb it all out of the saddle. Not so hard, really, when you've done it a few
times (at first you might only be able to stand for a half-mile, the next time a mile, then two miles, and so on; pretty soon you
can stand for 5 miles of climbing or longer).
Riding for less than an hour each day isn't very much, is it? I'll bet many of you don't think it's even worth getting on the bike
unless you're going to be riding at least 90 minutes or two hours. Frankly, that's why many of you don't ride regularly enough,
because you think that way. Me? I'm not encumbered by those self-imposed minimums.
More...from SlowTwitch.com at:
24. The Truth Behind Drug Testing:
Drug testing in sport has become a very serious matter, warranting international attention with the formation of the World
Anti-Doping Agency. In Canada, the Canadian Centre for Ethics in Sport regulates doping control and programs to educate athletes
about drug-free sport.
The CCES defines doping in sport as "the use by an athlete of a substance or method banned by the International Olympic Committee,
or prohibited by an International Sport Governing Body."
The process of determining whether or not the athlete has been exposed to a banned substance is no easy task for the athlete or for
Paul Melia, the CEO of CCES, told CBC News Online that there are two screenings that the athlete must go through successfully before
being allowed to compete. These include full and partial screenings.
The partial screenings are usually random and unannounced, and conducted while the athlete is out of competition. It may be done in
the athlete's home, at the gym, or elsewhere through urine samples. These tests usually only include steroid and illicit drug
More...from the CBC at:
25. News Scan:
*Did you know?
Indicative that more people are running marathons as an accomplishment rather than a race, the median times for runners has slowed
significantly the past 23 years. The chart below illustrates the median finishing time for runners at United States marathons.
Year / Males / Females
1980 / 3:32:17 / 4:03:39
2003 / 4:19:52 / 4:52:55
Slower and older might be marathon's mantra. In 1980, 26 percent of the U.S. marathon finishers were masters (40 and older). That
figure for 2003: 43 percent.
Think the popularity for Ironman-distance triathlons isn't soaring? Six years ago there was one Ironman race in North America
Ironman Canada. With the announcement of Ironman Arizona in 2005, there are now six North America races: Canada, Florida, New York,
Wisconsin, Idaho and Arizona.
* Eat Low-Carb While Increasing Fiber Intake
Mayo Clinic offers ways to ingest a good carbohydrate
(HealthDayNews) -- Don't let a low-carb diet blind you to the benefits of good carbohydrates such as fiber.
A high-fiber diet may reduce your risk of a number of health problems, including diabetes, coronary artery disease, high
cholesterol, obesity, and some gastrointestinal disorders, says an article in the June issue of the Mayo Clinic Women's
The article suggests the following ways for you to increase fiber in your diet:
Eat high-fiber cereal or add a few spoonfuls of unprocessed wheat bran to your cereal.
Add bran cereal or unprocessed bran when you're making foods such as breads, cakes, muffins, meatloaf, and cookies.
Eat whole-grain bread instead of white bread. Select breads made with 100 percent whole-wheat flour. Substitute whole-wheat flour
for half or all of the white flour in baking recipes.
Use whole grains and whole-grain products such as brown rice, barley, whole-wheat pasta, and bulgur. Add canned kidney beans,
garbanzos, and other beans to canned soups or salads.
Choose high-fiber snacks such as fresh and dried fruits, raw vegetables, low-fat popcorn, and whole-grain crackers.
Add barley to soups and stews.
And eat lots of fruits and vegetables.
* Health Tip: When Lightning Strikes
If you're outdoors when lightning strikes, you should head directly to the nearest building or vehicle, advises the U.S. National
Lightning Safety Institute.
If you are too far from safe shelter, you should:
Crouch down. Put your feet together and place your hands over your ears to minimize hearing damage from thunder.
Stay about 15 feet away from other people.
Avoid water, high ground, open spaces, canopies and trees. Also avoid all metal objects, such as electric wires, fences, machinery,
motors and power tools.
Wait at least 30 minutes after the last lightning strike before returning to your activities.
* Total-body exercise - From http://www.uticaboilermaker.com:
Total body exercise can tune up your body, strengthen your heart, bones, muscles and joints, and enhance your cardiovascular
fitness. Cross training might be the way to get there.
Cross training is performing two or more varieties of exercises in one workout or different exercises on different days. Someone
training for the Boilermaker might lift weights twice a week, stretch every day and ride a bike once a week. Jogging can help your
aerobic fitness, but it does nothing for total body fitness. Upper body weight training and flexibility work are very important
elements in cross training.
A cross training program:
Mon Walk briskly, stretch, weight train (bench press, shoulder press, lat pulldowns, bicep curls, triceps extension).
Tue Jog, stretch, weight train (squat, leg extension, leg curl, calf raise).
Wed Swim, yoga.
Thu Bike, stretch.
Fri Walk, weight train (upper and lower body).
Sat Jog, stretch.
Sun Recreational activity or take day off.
* Running Times Medical Corner - Baker's Cyst and Running
Q: I have been diagnosed with a Baker's Cyst (had a sonogram of my left knee). I jog but not a lot at a time (usually under 3
miles). Can I continue to jog with a Baker's cyst or will that aggravate the condition? I plan on going to an orthopedic doctor.
What can I do to help myself in the meantime?
A: A Baker's cyst is a small pouch in the back of the knee. It is not visible or palpable unless there is an increase in the amount
of fluid in the knee. If this occurs, then the cyst will enlarge. The cyst itself is usually not a problem. Whatever is causing the
swelling in the knee may be a problem. If you are able to run without pain and the cyst does not seem to enlarge, then go ahead and
continue running. If there is an increase in swelling or pain occurs, then stick with any non-impact activities which don't cause a
problem. Evaluation by an orthopedic surgeon is a good idea. You may have some torn cartilage in the knee or another problem causing
the cyst to swell. If everything turns out okay, then you can continue running to your heart's content. --Cathy Fieseler, MD
This Weeks Featured Events:
*Please verify event dates with the event websites*
July 3, 2004:
Barry's Bay Triathlon - ON
National Capital Triathlon - Ottawa, ON
Sater ITU Long Distance Triathlon World Championships - Sater, Sweden
Age Group Championships
Television - CBC (Between 2 to 6 PM)
Rome Golden League Athletics Meet
July 3-24, 2004:
Tour de France
July 4, 2004:
Butte to Butte, Eugene, OR
Canadian Long-Course Triathlon Championships - Stony Plain, AB
Coronado Independence Day 15K - San Diego, CA
Gold Coast Marathon - Australia
Peachtree Road Race - Atlanta, GA
Quelle Challenge Roth Ironman - Roth, Germany
Sater ITU Long Distance Triathlon World Championships - Sater, Sweden
Surf City Run 5-K, Huntington Beach, CA
For more complete race listings check out our Upcoming Races Check the Runner's Web on Sunday and Monday for race
reports on these events at:
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 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:email@example.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.