Runner's Web Digest - March 21, 2003

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New This Week:
Starting next week we will be starting a feature of training articles by
Carmichael Training Systems.
Check our FrontPage for this column.

Jean St-Amour of Thunder Bay, Ontario correctly identified the photo as that of
Olympic Champion, Simon Whitfield of Canada
He wins our last copy of the "Expert's Guide to the Triathlon.
More information on the book is available from:
http://www.runnersweb.com/running/rw_expertsguide.html

Starting March 24th we will have a four week contest with Triathlete Magazine's
"The Complete Triathlon Book" as a prize.
Triathlete Magazine's Complete Triathlon Book: The Training, Diet, Health,
Equipment, and Safety Tips You Need to Do Your Best
by Matt Fitzgerald
In one handy, easily referenced guide TRIATHLETE MAGAZINE'S COMPLETE TRIATHLON
BOOK offers the best advice, stories, and tips from the top coaches and athletes
who have contributed to the magazine over the years. Appealing to both novices
and the most seasoned athlete, the book strikes a balance between technical
depth and beginner-friendliness by getting right down to the guidelines that all
triathletes can use. In addition, the book offers advice for the various
categories of triathletes: beginners, veterans, short-course specialists,
Ironman specialists, and others. Bearing the name of the most popular source for
information on the sport, this book is sure to become a classic among triathlon
enthusiasts.
You can buy the book here:
http://www.amazon.com/exec/obidos/ASIN/0446679283//runnersweb/104-3129993-743512\
5


We have one personal postings this week.
Personal Postings are located after the Upcoming Section towards the
bottom of the newsletter.

This week's poll is: "How important are supplements in terms of athletic
performance?"

Cast your vote at:
http://www.runnersweb.com/running.html
Post your views in our Forum at:
http://www.runnersweb.com/running/runnersweb_forum.html
[Free Registration Required]

The previous poll was: "What is your level of interest in the World Indoor
Athletics Championships in Birmingham, England?"

The results at publication time were:
Very high 33
High 17
Moderate 9
Low 14
None 11
Total Votes: 84

You can access the poll from our FrontPage as well as voting on and/or
checking the results of previous polls.

Book of the Week: The Running Times Guide to Breakthrough Running
Breakthrough Running is a one-of-a-kind collection of many of the world's top
running experts who provide their advice and insights so you can make your own
personal breakthroughs. The all-star cast of contributors includes ex-Olympians
Joan Benoit Samuelson and Pete
Pfitzinger, along with respected coaches Roy Benson and Rich Benyo. They provide
instruction on every aspect of training and racing to help you run faster,
longer, and stronger-all while enjoying your runs like never before.
Buy the book at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736002\
170

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

Our Photo of the Week, which was being updated several times during the
week, has been replaced with the Photo Slideshow which will have a
random number of photos you can cycle through. Check it out from our
FrontPage.

The FiveStar Site of the Week:
The FiveStar Site of the Week for next week is: BadlyTrainedMonkey.com.
Despite the unusual name this is a running site which has a number of features
including an online running log, a runners reunited section and a section called
training mates which lets registered users contact other runners in their area.
One of our readers proposed this site and says that he found two running
partners using the site and also uses the running log feature.
Check out the site at:
http://www.badlytrainedmonkey.com/
Send us your suggestions for our Five Star site. Please check our list
of previous Five Star Sites available from the Five Star Window under
the link "Previous Five Star Sites" as we do not wish to repeat a site
unless it has undergone a major redesign.

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


This Weeks News:
===============

How to perfect triathlon transitions:
[From USAOlympicTeam.com]
Joe Umphenour, 33, is one of America's top Olympic hopefuls for the sport of
triathlon. Over the last two years, the veteran has leaped 92 spots in the
International Triathlon Union (ITU) world rankings, climbing to 25th at the end
of the 2002 season. Umphenour recently finished 18th at the 2002 ITU World
Championships in Cancun, Mexico. At the 2001 World Championships, he finished as
the top U.S. male competitor, racing to a surprising 11th.
The 5-foot-11-inch Bellevue, Wash. native has trained with the USA Triathlon
Resident Team Program at the United States Olympic Training Center in Colorado
Springs, Colo. since early 2001. Nicknamed "Tigger" because of his red hair and
energetic attitude, Umphenour swam collegiately at the University of Wisconsin
and took up the sport of triathlon full-time after graduation in the early
1990s.
Triathlon is a sport made up of three events: swimming, cycling, and running.
But there is an important fourth event that is rarely talked about. I'm
referring to the "transitioning" between events. This is broken down into two
transitions: a swim-to-bike and a bike-to-run. While they seem so innocent, they
can add time and unneeded anxiety to a race. A good transition can improve your
position and spirit while a bad one can dishearten you and force you to play
catch-up. I have some easy tips that will help you make transitions a strength
in your racing.
Tip #1 - Keep it Simple
I have seen the best athletes in the world go from first to last because they
have had too many things to do while transitioning. I keep the number of things
I have to change/put on/attach to a minimum, because the more you have to do,
the more can go wrong. For example, from swim-to-bike, I put on my helmet and
grab my bike to run out. The shoes are attached to the pedals and I'll put my
feet into them while I am riding. I always rubber band the heel loops of my
cycling shoes to the bike so that they are right side up when I jump on the
bike. It helps prevent them from falling off when I am running with the bike. In
addition, my glasses are shoved into the helmet and I'll put them on somewhere
down the road when I have a chance. I don't worry about a shirt top as I wear a
one-piece racing suit. A simple transition with few steps means getting in and
out fast.
Tip # 2 - Keep Moving
A key to being efficient is to learn how to transition in motion. While there
are things that need to be done before you leave (e.g. putting on running shoes,
bike helmets), there are things that can be done while you're riding or running.
Putting on your singlet or race number while running saves a ton of time. Even
something as simple as taking off your cap and goggles on the run-up to
transition can help. A slightly harder skill is to do a flying mount onto your
bike when leaving transition. This will get you moving faster and can also avoid
the logjam at the exit by running past athletes and getting in the clear. All
this may not seem like much, but staying in motion means you are that much
farther ahead of your competitors.
Tip #3 - Practice, Practice, Practice
While this seems logical, so many athletes don't practice this part of their
race. A mental walk-through of a transition is also important. While you might
feel that you look like a commuter late for the train, practicing it will make
it seem like just another day at the office when race day arrives. Most of my
Olympic Training Center friends think that our transition practice is really fun
to watch. This is the time to try new things to see if they work. Never try
something brand new on race day. Surveying the transition area before the race
will help you deal with any challenges that are not a part of your practiced
walk-through, like finding your bike in transition. Practice creates perfection.
Use these tips as references and your transitions will become feared weapons in
your races. Good luck!



What is the secret to a successful marathon?
It must be said first that your marathon time has a close relationship with your
I0K time. You can't run a good marathon unless you can run well over shorter
distances. This is because maximum oxygen intake is a vital factor in both
events. Thus we have immediately produced a way of determining what factors
should be most important in training.
Endurance Training
In the three-month period leading up to the race you will need at least six runs
in the two hours-plus ranges, or 18-plus miles. Opinion is divided as to whether
one needs to run the full marathon distance in training. My view is that in
every other race we get used to running longer than the race distance and so the
same should apply to the marathon. It doesn't make sense to try to race over a
distance, which you have never covered in training. Apart from any physical
factors, you will be at a disadvantage in your mental attitude because you will
be going into unknown territory. The serious marathon man or woman must
therefore accept that three-hour training runs are going to be needed
occasionally, but since they require a long recovery time they should not be
done more than once a month.
The length of the daily run is important, too. Apart from the long, slow run,
most daily runs should be 10 miles or more. This is more effective for endurance
training than the "split" session of running, say, four miles in the morning and
seven or eight in the evening.
Quality Training
Your basic running speed can only be improved by good quality aerobic training,
which has to be dovetailed in with the endurance work. This will take the form
of long repetition runs, at about your 10K speed, over distances of 1200m to
2400m, or of continuous runs, over distances of 5-10 miles, at close to
threshold speed. Since threshold speed is about the speed of your best 10 miles,
this represents a pretty hard effort at a pace that is appreciably faster than
marathon speed.
Another ingredient of the quality training is short-interval work, which may be
done either as a formal session with a fixed recovery time or as a fartlek
session. In either case, the length of the bursts is short, no more than 300m
and often as little as 150m, the pace is fast, close to 1500m speed, and the
recovery as short as possible. In the early stages you might be putting in 15 x
200in, with a 200m jog after each, which will be about a minute, but as you
become fitter these may increase to 30 x 30 sees, with a recovery jog of only
20-30 seconds.
Specific marathon training
In the last month before the event you should be focussing on running
efficiently at race pace. The important sessions will therefore be repetition
runs over 2-4K at a pace, which varies between your expected marathon pace and a
pace that is about five seconds per kilometer faster. Thus the athlete who is
hoping to run 2hrs 24min will do their repetitions from 5.30 to 5.20 per miles
or, if working in kilometers, from 3.25 to 3.18 per km. As well as this, you
will be doing timed "pace runs" at your marathon speed, up to 10 miles in
training, or possibly in the form of a controlled half-marathon race.
Whatever you do in training is no good unless you can reproduce it in race
conditions. It is important, therefore, to rehearse as fully as possible the
situations you are likely to encounter. These include getting up and
breakfasting early for an early start, practicing the pre-race diet before long
training runs, taking drinks during the run and wearing the shoes you are going
to wear in the race. The best way of doing this, of course, is to incorporate
some races into your programme, preferably over distances from 10-20 miles
(15-32 km).
Recuperation
This is an essential part of the training, which must be programmed in, to take
account of the effects of the hardest training runs and the races. Proper
post-run routines should be worked out, including eating, drinking, bathing and,
if possible, massage.
Countdown to the race
13 weeks to go - From now on marathon training takes preference over races.
First two-hour run. These will be repeated every two weeks.
12 weeks to go Introduce the quality sessions, once a week at first, increasing
to two a week, plus one long run, pace run or race. A typical session would be 6
x 1 mile or 5 x 2 km, with 3-4 minutes rest between each.
11 weeks to go Assess the training load of the first two weeks. From now on you
should establish a pattern, based on either a 7-day or a 14-day cycle, which
will enable you to do the hard work and recover from it by the beginning of the
next cycle.
9 weeks to go After four or five weeks you should be running a race to measure
your progress, and also getting up to two-and-a-half hours for your long run.
8 weeks to go At the end of this week you should allow yourself a recuperation
period to absorb what you have done.
7 weeks to go The next four weeks will include the hardest training, but you
should rest up before having a serious race or pace run.
5 weeks to go This is probably the best time to put in your three-hour run. It
also gives you an opportunity to try out drinking before and during the run.
4 weeks to go Your last race. Rehearse the pre- race routines of carbo-loading
in the last two days before the race, and the pre-race meal. Decide on the right
shoes. During the next three weeks most of your serious running will be done at
marathon pace to get into the right rhythm.
3 weeks to go Your last long run, about 20 miles, with a few stretches at
marathon speed, the rest easy.
2 weeks to go From now on you are tapering. The mileage should be cut to
two-thirds of normal and you should concentrate on feeling good, just doing a
bit of striding out to keep the leg speed and the stride length. Run no more
than 15 miles with 2 weeks to go.
The last week You will have done 8-10miles with seven days to go, and after that
it doesn't really matter. I advise a little running each day, no more than half
an hour. If you are going to carbo-load, the right period is from the Thursday
evening to the Saturday evening before a Sunday race. It is advisable to be at
the race venue the day before to check out the exact finish of the race and the
arrangements regarding getting to the start.
Race day For a morning race, get up three-and- a-half hours before, breakfast
three hours before, and bring a drink with you to take 10 minutes before the
start. Make sure that you have clothing for either a warm day or a cold day.
Finally, run the first mile as close to your target time as possible.
After that? You have done all you can so enjoy it!
From SportsCoach at:
http://www.brianmac.demon.co.uk



Can Relaxation have a Negative Effect ?
In a competition situation an athlete will either be:
under-excited; low in arousal; find it hard to "get up" for the competition;
disinterested; etc.
over-excited; high in arousal; over the top; nervous-anxious; scared of the
competition; sick with worry; etc.
optimally-excited; nervous but in control; looking forward to the competition
but apprehensive; thinking positively; feeling good; etc.
If we were to use relaxation procedures with an over excited athlete, we might
be able to reduce his/her arousal level to that of the optimally excited
athlete. This would have a positive effect on his/her performance. However if we
asked an under-excited athlete to use relaxation procedures it would only make
it harder for him/her to "get-up" for the competition. The coach therefore has
to know his/her athletes and how they react in competitive situations.
More...from the Sports Coach at:
http://www.brianmac.demon.co.uk/relaxation.htm#arousal



How to use your Heart-rate monitor effectively:
Although Heart-rate monitors (HRM's) are a common item in most athletes' kit
bags these days, very few people know how to get the best out of them. Many
athletes have little idea what the numbers they see actually mean. Some wear
their monitor yet completely ignore it, whereas others totally rely on their
heart-rate data and forget other key information. Very simply, HRM's are there
to help guide the intensity of your workout. To train specifically and
correctly, you'll need to train in carefully defined "zones". The source of
these zones is something that the Cutting Edge ERGO-LAB(tm) system provides
better than anything else but that's not what's being discussed here. This
article assumes that you already have your zones but need practical pointers on
how to use your HRM out on the road. What follows is a brief discussion on some
of the factors affecting heart-rate and the remedies you can apply.
More...from the Cutting Edge at:
http://www.cuttingedgeworldwide.com/heart_rate.html



AdventureSports Radio is the sports/talk station for those who enjoy the
Adventure Sports. Whether that be cycling, running, triathlon, or adventure
racing just to name a few. Please tell a friend about this web radio station.
Beginning Saturday March 29 at 12:30pm PST, AdventureSports Radio will broadcast
"Live" Play-by-Play action of the GeniSoy Criterium, stage 3 of the 2003 Solano
Bicycle Classic. Race fans worldwide can listen as some of North America's best
men and women racers battle it out in the downtown streets of Fairfield, Calif.
Listen to the most exciting call of racing from veteran PA announcers Larry
Longo and Richard Fries, as they bring the trials, tribulations and victories of
cycling into your living room.
With 3 stages complete, Sunday brings Stage 4, the conclusive Rancho Solano
Circuit Race. Catch the action starting at 9am with the AdventureSports Radio
pre-game show. We'll hear from race leaders and teams jockeying for final podium
spots. Don't miss final day coverage, Sunday March 30, on AdventureSports Radio.
Fore more information about the 2003 Solano Bicycle Classic please check out
their web site at:
http://www.solanobicycleclassic.org.
Check out Adventure Sports Radio at:
http://www.adventuresportsradio.com



Mich. man to attempt 250-mile run across desert:
GRAND RAPIDS, Mich. (AP) -- Imagine running from Detroit to Chicago, and doing
it over the course of three or four days.
Imagine pausing only when nature calls or to ingest something that could very
well come right back up.
Now, imagine doing this in 115-degree heat while dodging snakes and scorpions.
Then you begin to realize what's in store for Bob Johnson, a 42-year-old
ultramarathon runner who is planning a 250-mile run this July through Arizona's
Sonoran Desert.
Johnson, who lives in the Grand Rapids suburb of Wyoming, runs to support
research for a cure for Parkinson's disease. His mother, Helen, was diagnosed
with the illness in the mid-1980s.
"He's bound and determined to do this," said Jim Dreyer, a distance swimmer who
has crossed four of the five Great Lakes. "He's doing it for all the right
reasons. He's doing it for Parkinson's disease."
More...from the Arizona Daily Sun at:
http://www.azdailysun.com/non_sec/nav_includes/story.cfm?storyID=61773




Kylie's bum is fine but Jade needs to keep 'em guessing:
Jade Johnson is a rising star of British sport. Last year she won silver medals
in the long jump in both the Commonwealth Games and European championships and
finished sixth in the world rankings. She is widely tipped to become the best
female athlete British athletics has produced since Denise Lewis or Paula
Radcliffe. Not that I would know any of this from the bumph sent out last week
by the publicity machine that is her shoe sponsor.
In an invitation and accompanying PR materials received from the Adidas press
office, there was barely a mention of Johnson's athletic prowess, let alone her
medal-winning successes. The pitch? That she would be available for an interview
at Crystal Palace stadium where she would quite willingly be photographed in the
buff. She would be snapped, it said, completely starkers save for a pair of the
latest 360-degree ventilation, air-conditioned trainers but would be "naked in a
tasteful sporting sense of course".
More...from the Guardian at:
http://sport.guardian.co.uk/athletics/comment/0,10083,915722,00.html



Little Sleep Impairs Mind as Much as No Sleep:
NEW YORK (Reuters Health) - Many nights of little sleep--fewer than six hours a
night--can impair mental performance as much as not getting a wink for two
nights in a row, new research shows.
The data contradict a popular notion that our bodies can become accustomed to
functioning on sustained periods of little sleep without any consequences, said
lead author Dr. Hans P.A. Van Dongen, a research assistant professor at the
University of Pennsylvania School of Medicine in Philadelphia.
The 48 participants in the study were divided into four groups that slept either
four, six or eight hours a night for two weeks, or had no sleep for three days.
The groups were monitored in a laboratory throughout the two weeks to ensure
that they did not nod off or use caffeine. They were assessed on a battery of
mental and physiological tests periodically every day and were also asked to
evaluate how tired they felt.
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=2384376



Kivilev mourned at Paris-Nice:
The mood at Paris-Nice turned sullen Wednesday morning as riders, support staff
and fans learned that Cofidis's Andrei Kivilev had died from injuries caused in
his freakish fall during a stage a day earlier.
Kivilev fell face first with about 40km left in 182km stage into Saint Etienne
and later lapsed into a coma, which doctors sustained with drugs to control his
blood pressure. Cofidis team doctors said Kivilev died at 10:00 a.m. Wednesday
morning at a hospital in Le Puy-En-Velay, France, after attending physicians
doctors lost an all-night battle to control swelling of the 29-year-old's brain.
More...from Velo News at:
http://www.velonews.com/race/int/articles/3600.0.html



Tip of the Week:
Tip of the week this week is how to taper for a big race. At some point in your
running life you will decide that one race is more important than all the rest.
This particular race deserves particular attention to detail and a proper
tapering period so you can perform to your best ability. How do you do it? The
best way is to work backwards and begin at race day. Once you have the date of
the race you can start to plan your taper better.
The final week before any race should be easier than normal as you need to give
your body time to recovery and get ready to perform again. Rest days are good
for you and should always be used around races. If it is a really important race
then have an extra rest day. Two days rest before a race can work wonders. Avoid
any hard sessions or training runs in the final 6 days and half you normal
mileage. Your last hard session can be done with 7 days to go but everything
after that should be easy or a jog.
When you start to taper for marathons then you need to increase all times by
around 3. So instead of an easy week you will need a tapering time of around 3
weeks. Your last long run should be done with 3 weeks to go and you should start
cutting back on your mileage after that.
Check out our final few weeks countdown to the Flora London Marathon on our home
pages each Friday when we reveal what you should have done and what you should
be doing this week.
From RealRunner.com at:
http://www.realrunner.com/ukandeurope/london/4weekstogopage.htm




Active radio (3.19.03): 'IronDoc' Dr. Warren Scott:
With the 2003 edition of Ironman New Zealand in the books, and Ironman Australia
right around the corner on April 6, endurance athletes are gearing up for the
season ahead.
For many triathletes, the ultimate goal is to race at the Ironman World
Championships in Kona, Hawaii. Getting there - and racing well once you're there
- is no piece of cake. The grueling course (2.4-mile swim, followed by a
112-mile bike and 26.2-mile run), the tropical elements, and the pressure of
competition make the day unpredictable at best.
Many athletes end their day early in the medical tent - a trip they may have
avoided with smarter training and nutrition.
Dr. Warren Scott will say that preparation and experience go a lot further than
sheer fitness in such an environment. Known as the "IronDoc," Scott has been the
coordinator (well, technically the "visiting coordinator," since he's from
California) of the medical tent at the Ironman World Championships for the last
10 years.
A veteran triathlete of over 100 races, Scott is one of the leading expert
physicians on the sport of triathlon, and its effects on its competitors.
From his sports-medicine practice in Santa Cruz and from the Ironman medical
tent on race day, he's seen and treated athletes competing at the very top level
of their sport.
Since 1989, Scott also has coordinated the Ironman Sports Medicine Conference,
held each year the week before the World Championship. The conference provides a
forum for the exchange of new information about the benefits and effects of
exercise on athletes, and reviews the essentials of medical coverage at
endurance events like the Ironman.
We welcomed Dr. Warren Scott to the Sports You Do Show on March 19 to talk about
the health issues facing endurance athletes, and how they can incorporate smart
training and nutrition to stay out of the med tent.
Listen to the show at:
http://www.active.com/community/activeradio/



Actively seeking a social life:
Athletic groups give single fitness buffs a way to meet. And who knows? Sparks
might fly with the volleyball.
It's tough to meet people in this town, practically any single person will tell
you. Meeting someone whose main focus in life isn't spending quality time with
"American Idol" and a quart of toffee chip ice cream is even harder.
Maybe that explains the number of local singles groups devoted to one or more
athletic activities: Athletic Singles Assn., Active Singles Network, the Sierra
Club's Sierra Singles, L.A. Golf Singles, Single Ski Club of Los Angeles. It
doesn't take Dr. Phil to explain that couples who share interests tend to have
stronger relationships, but the fitness-minded who seek the same share a deeper
fundamental need: living a healthier life.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-bodywork17mar17,1,411913.st\
ory?coll=la%2Dhealth%2Dfitness%2Dnews
[Multi-line URL]


MRIs May Be Alternative to Stress Tests:
Doctors can detect disease in those with difficulty exercising.
March 5 (HealthScoutNews) -- Stress tests are a helpful tool to figure out if
someone has clogged arteries. Just ask talk-show host David Letterman, whose
doctors gave him one and discovered he needed an immediate quintuple bypass
operation. However, the tests require someone either exert himself or take a
drug that simulates physical stress, difficult propositions for the most fragile
patients.
Now, a small study suggests doctors could order less-invasive magnetic resonance
imaging (MRI) scans instead.
"The interesting aspect is that you may be able to detect significant blockages
in the arteries without having to stress the heart," says Dr. Sidney Smith,
former president of the American Heart Association and a professor of medicine
at the University of North Carolina at Chapel Hill.
More...from HealthScoutNews at:
http://healthscout.com/template.asp?page=newsdetail&ap=1&id=512047



Health & Science: Researchers find stress balances nervous and immune systems:
BETHESDA, Md. (March 14, 2003 6:45 p.m. EST) - In stressful times, many people
may wish for a stress-free life.
But researchers are finding out that stress actually makes us tick in a
carefully orchestrated dance between the brain and the immune system that
motivates us and allows us to fight off injury and illness.
When this dance gets out of step, stress response can actually turn the immune
system loose in ways that worsen disease and injury, cause mental illness and
help initiate drug or alcohol abuse.
Researchers discussed some of the latest work on stress and the brain during a
symposium held at the National Institutes of Health this week.
In the past decade, scientists have gained a new appreciation for the exchange
of chemical signals that goes on constantly between the nervous system and the
immune system.
More...from Nando Times at:
http://www.nandotimes.com/healthscience/story/807996p-5745386c.html



Can women pro cyclists earn a living from their sport?
Beyond the yellow jersey, which designates the leader and winner of the Tour de
France, the most prestigious attire a cyclist can wear showcase the colors of
the rainbow.
The horizontal stripes, usually positioned against a white backdrop, are awarded
to cycling world champions, from track racing to cyclocross, mountain biking to
road racing.
Yellow or striped jersey, a pro cyclist donning either uniform also benefits
from the color of money.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=9697&sidebar=21&category=cycling


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

One Step Back: You are training for a marathon, and you know how
important your long run is. But every time you go more than 10 miles,
you feel like you are dragging. Frustrated? SLOW DOWN and smell the
roses! Run at an easier pace and enjoy the scenery. Imagine the finish
line and visualize yourself crossing it, feeling strong and passing
others. Relax and strive for excellence but not for perfection.

"Always assume motorists don't see you as you're about to cross their
path -- especially if you're approaching from their right as they're
making a right-hand turn. Proceed with caution, and make eye contact
with drivers whenever you can." -Bob Wischnia, RW deputy editor

"Many people who work out during their lunch breaks complain to me that
hunger sometimes gets the better of them. That's because their
breakfasts have been digested and processed and their blood sugar levels
are starting to dip. Since the brain needs a steady supply of sugar,
feelings of fatigue take over, making it difficult to muster the energy
for a workout."



Upcoming Events:
==============
March 1 - 23, 2003:
Guide to St. Patrick's Day Races
http://www.runningtimes.com/special/03stpat.htm

March 20-30, 2003:
Memorial Hermann Senior Olympics - Houston, TX
http://www.jcchouston.org/seniorolympics/

March 22, 2003:
Azalea Trail Run 10K - Mobile, AL
http://www.pcpacers.org/atr/index.html

XTERRA Australia
http://www.x-tri.com.au/xterra/

March 22-23, 2003:
Quest for a Cure Adventure Race - Ottawa, ON
http://www.questforacure.ca/

March 22-29, 2003:
Trans Tasman Masters Games Triathlon - New South Wales, Australia
http://www.triathlon.org.au/eventdetails.aspx?EventID=64

March 23, 2003:
DC Marathon - Washington, DC
http://www.washingtondcmarathon.com/
***Cancelled***

Big Island International Marathon - Hilo, Hawaii
http://www.runhawaii.com/

Shamrock Shuffle 8K - Chicago, IL
http://www.shamrockshuffle.com/

March 29, 2003:
Las Vegas Off Road Triathlon - NV
http://www.lakelasvegastri.com/

Papa John's 10 Miler - Louisville, KY
http://www.papajohns.com/louisville/index.htm

Washington DC Triathlon Clinic - Washington, DC
http://www.dctriclinic.com/

March 29-30, 2003:
IAAF World XC Championships - Lausanne, Switzerland
http://www.cross2003.ch/homepage.html
IAAF Site
http://www.iaaf.org/WXC03/index.html

August 1 - 17, 2003:
Pan American Games - Santo Domingo, Dominican Republic
http://www.santodomingo2003.org.do/

August 23 - 31, 2003:
9th IAAF World Championships in Athletics - Paris 2003 St-Denis, France
http://www.paris2003saintdenis.org/en/accueil.html

This Weeks Personal Postings/Releases:
One Personal Posting:
1. FROM: josiahwhite7@...
DATE: Mon, 17 Mar 2003 18:55:52 -0000
SUBJECT: New member

Hi. I am a track and cross country runner at Creekview High
School. I like running and do it as much as I can. If anyone
has info. on meet results in the Dallas Fort Worth area I
would like to see it.

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

USA Track and Field 2002 Elite U.S. TV Schedule
http://www.usatf.org/news/2002TVSchedule.shtml

OLN Triathlon Broadcast Schedule:
[PDF Format]
<http://www.triathlon.org/tv/tv-2001/broadcast-schedule/oln-broadcast%20schedule\
.pdf>
[2 Line URL]

TVGrid.com
http://www.tvgrid.com/

CBC Sports Schedule
http://www.cbc.ca/sports/schedule/

CTV Sportsnet
http://www.ctvsportsnet.com/index.shtml

Sundays @ 1P.M. EDT
Track & Field: The Running Zone
http://www.canoe.ca/TheRunningZone/home.html


Runner's World VCR Alerts
http://www.runnersworld.com/dailynew/home.html#vcr

USATF summer track broadcasting listing
http://www.usatf.org/news/2002TVSchedule.shtml

SportsOxygen.com
"A Woman's View of the World"
http://www.oxygen.com/sports/

Bikes on TV.com
http://www.bikesontv.com/


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Have a good week of training and/or racing.


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