Runner's World Extr@

for Friday, February 11, 2000

==== In this issue ====

Millrose winners, the San Blas half-marathon, fast twitch versus slow twitch muscles, fat talk, Anne Marie Lauck.

==== News ====

The indoor world was awhirl on the tiny tracks last weekend, with records of many stripes broken in New York, Boston, and Stuttgart. Maurice Greene started the speedfest with a new Millrose Games record in the 60m dash in New York; the Millrose events were dominated by older athletes, with Regina Jacobs, Johnny Gray and Joetta Clark Diggs also scoring wins. 

• Veterans night at Millrose Games < http://www.runnersworld.com/dailynew/archives/2000/February/000207.html > 
• Millrose winners looking for more in 2000 < http://www.runnersworld.com/dailynew/archives/2000/February/000209.html 

 In Stuttgart on Sunday, 800m world champion Wilson Kipketer shaved one-hundredth of a second off the indoor world record for 1000m. 

• Kipketer nips 1000 world record < http://www.runnersworld.com/dailynew/archives/2000/February/000207.html > 

Then, to wrap the weekend on the track, three American foursomes all broke the world record for the 4x800m relay in Boston, at a meet which also saw Regina Jacobs take down Mary Slaney's 11-year-old 1000m American record. 

• American 1000m and world 4x800m relay records fall < http://www.runnersworld.com/dailynew/archives/2000/February/000207.html > 

Not all the action happened on the track: the annual running of Puerto Rico's San Blas half-marathon happened on Sunday. Despite sweltering heat and problems on the course, Khalid Khannouchi picked up his third win. 

• Khannouchi wins again at San Blas < http://www.runnersworld.com/dailynew/archives/2000/February/000208.html > 

======= Training Tip ======

Fast-twitch muscles fire quickly, but also quickly exhaust their supply of fuel. Slow-twitch muscles contract more slowly, but they maintain that contraction for a longer period of time. Along with these two basic types, scientists recognize a third type of muscle that fits somewhere in the middle: a fast twitch muscle that can be trained for endurance, or a slow-twitch muscle that can be trained for speed. -from Hal Higdon’s Run Fast, page 84. You can buy this book at:  http://rodalepress7.cam-colo.bbnplanet.com:8080/Unity/UrlView/7/10/49/2/4141 .  

======== Health and Fitness ========

Add up your fat: You've probably heard a lot of bad news about trans fat, the type of fat found in most processed foods. This fat is just as bad for your heart as saturated fat, but hard to keep track of because it's not listed on food labels. That soon may change. The Food and Drug Administration is expected to rule this February that food labels should list the amount of trans fat grams. If they do so, new labels may start appearing on foods sometime this year. Once they come out add up the amount of trans fat you consume. If it totals more than 5 grams a day, you should try to cut back.   

Going nuts for fiber: We've told you before that the fat in nuts isn't bad for you as once was thought. Now the Tufts University Health & Nutrition Letter tells us that nuts also contain some healthful fiber. Just 22 almonds supplies 3.1 grams, same with 48 pistachios. Eight brazil nuts give you 1.5 grams and 18 cashews offer 1.1 grams.

======== In our forums ========

With spring on the horizon, it's time to step up that training. Uncover the secrets behind the Yasso 800s, training at sea level and speedwork just by visiting our forums. Simply log onto < http://proxicom.rodalestore.com:8080/servlet/AppServer?t=login/login_rw > and discuss your own training questions with other competitive runners 

======== Interview ========

Anne Marie Lauck will run the U.S. Olympic Marathon Trials February 26 in Columbia, S.C. Lauck set her marathon best of 2:30:19 with a third-place showing in New York City in 1994. At the 1999 USATF Championships, she was second in the 10,000 in 31:43.50. Runner’s World spoke with Lauck: < http://www.runnersworld.com/dailynew/archives/2000/February/000209.html#chat >

====== Coming this weekend =======

Saturday, Gasparilla Distance Classic. This Tampa, Florida may not attract the big guns it did when it was a huge prize money race, but the 15-K and 5-K will still draw a big crowd.

Saturday, Jedediah Smith Ultra Classic. Three races (50 miles, 50-K, 30-K) make this Sacramento event one of the most popular ultra-distance runs in the country. 

Saturday, USATF National Cross-Country Championships, Greensboro, North Carolina: The first day features an open/masters 4-K, Eastern High School 4-K, junior women's 6-K, senior men's 4-K and senior women's 8-K 

Sunday, USATF National Cross-Country Championships, Greensboro, North Carolina: The second day features the Middle School 4-K, junior men's 8-K, senior women's 4-K and senior men's 12-K. Sunday, Saturday,  

======= Editor's Advice =======

Resist the urge to lean forward as you run—it shortens your stride, hampers breathing and may increase your risk of injury. Every mile or so, monitor your posture and make sure your head, torso and pelvis are aligned. - Mark Remy, RW senior editor.

====== Words to think about ======

It's not that all of us have to dedicate our life to our sport; rather, we can dedicate our sport to our life--approaching our training as a way of life which enhances virtually all the endeavors we undertake. - Dan Millman, author of The Warrior Athlete

====== Television Schedule  ======