Runner's World Extr@

for Friday, April 28, 2000

==== In this issue ====

Happy Birthday to us, cruisin’ at Crescent City, O’Sullivan breaks 25 minutes for 5 miles, Todd Williams takes a stand, refrigeration and your food, dietary supplements and upcoming weekend events.

==== News ====

HAPPY BIRTHDAY TO US: on April 30, 1999, Runner’s World Extr@ mailed to its first 2,670 subscribers. Since then we've grown to over 55,000 subscribers and mailed well over 1.7 million copies, and we're still going. Thanks for helping us make this possible, and for bearing with us through the occasional growing pains. 

James Koskei and Colleen De Reuck led the road racing results in excitement, winning with sprint finishes at the Crescent City Classic in New Orleans, but the race-time of the weekend belonged to Sonia O'Sullivan, whose 24:50 at the BUPA Caledonian Run in Balmoral, Scotland was just three seconds shy of Paula Radcliffe's World Record for the distance, run on the same course last year. O'Sullivan beat London Marathon first and second placers Tegla Loroupe and Joyce Chepchumba by over thirty seconds.

•  Koskei and De Reuck win Crescent City Classic (April 24) http://www.runnersworld.com/dailynew/archives/2000/April/000424.html  
• O'Sullivan under 25 minutes for five miles (April 24) http://www.runnersworld.com/dailynew/archives/2000/April/000424.html  

After all the fuss surrounding the U.S. women's marathon trials, where Christine Clark won but didn't reach the Olympic "A" standard, Todd Williams took a stand on the men's trials. If he wins but doesn't run an "A" time (sub-2:14), he'll give up his place on the team to an "A" qualifier. Williams has run under the standard before - 2:11:17 in Chicago '97 - but he's not a lock for the win, with six qualifiers having run faster than him within the Trials qualifying period. 

• Todd Williams says he'll skip Sydney if he wins Trials in slow time (April 20) http://www.runnersworld.com/dailynew/archives/2000/April/000420.html 

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

Stay indoors before competing on smoggy days. Breathe through your nose before the event and keep your warmup to a bare minimum." - from Scott Tinley and Ken McAlpine’s Winning Guide to Sports Endurance, page 154. You can buy this book at: http://rodalepress7.cam-colo.bbnplanet.com:8080/T/A7.10.60.2.4141 

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

Refrigeration 101: To prevent bacteria growth, let cooked foods first cool outside your fridge to 140 degrees. After cooling to 140 degrees, separate your food into numerous small, stainless steel containers, which will help it cool faster. Then refrigerate. 

Your supplement plan: The Council for Responsible Nutrition has just made it easier to chose your supplements. The new "Dietary Supplement Pyramid" lets you see at a glance which types are more important than others. To see the pyramid, go to http://www.crnusa.org ..  

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

What's the latest buzz surrounding this year's marathons? Find out by jumping into the Runner's World marathons forum at http://proxicom.rodalestore.com:8080/servlet/AppServer?t=login/login_rw . You can interact with marathoners of all ages and uncover strategies for running some of the toughest 26.2 mile races out there.

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

Looking back is always fun, so here's a rear-window glance at what the Boston 2000 champions had to say several days before their big victories. You never would have guessed by their calm demeanors at the Friday morning press conference three days before the 104th Boston Marathon that Kenyans Elijah Lagat and Catherine Ndereba were going to inject so much drama into last Monday's race. Runner’s World spoke with both winners: < http://www.runnersworld.com/dailynew/archives/2000/April/000420.html#chat    

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

Saturday, Country Music Marathon: Nashville, Tennessee will host this inaugural event patterned after the Rock 'n' Roll Marathon. Scenic, rolling course through storied Nashville, country music band every mile. Web site: http://www.cmmarathon.com .

Saturday, Get in Gear 10-K: Loop course over to bridges in Minneapolis, which runs alongside the river for three miles, and then three miles on the St. Paul side. Web site: http://www.getingear10k.com . 

Sunday, Big Sur Marathon: Scenic point-to-point course along Pacific coast in northern California. Web site: http://www.bsim.org . 

Sunday, CVS Cleveland Marathon and 10-K: Both courses are flat and fast, the 10-K a loop through city and marathon, an out-and-back with a loop. 

Sunday, Sallie Mae 10-K: Most competitive 10-K in mid-Atlantic region, Washington, DC course is flat and fast. Also 2-K fun run. Web site: http://www.salliemae.com/community/sm10k.html .

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

If you want to intensify your training program, do it gradually and focus on only one component at a time. For example, it’s okay to increase your mileage, your frequency, or your intensity...just don’t increase them all at once. - Bob Wischnia, RW deputy editor

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

It is one of the strange ironies of this strange life that those who work the hardest, who subject themselves to the strictest discipline, who give up certain pleasurable things in order to achieve a goal, are the happiest men. When you see 20 or 30 men line up for a distance race in some meet, don't pity them, don't feel sorry for them. Better envy them instead.- Brutus Hamilton, placed second in the 1920 Olympic decathlon and sixth in the pentathlon, and went on to coach track at the University of California in Berkeley for 33 years.

====== Television Schedule  ======