Runner's Web Digest - July 9, 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
the USA.

This issue is brought to you by Road Runner Sports, the world's largest running
store at:
http://www.roadrunnersports.com/cgi-bin/rrs/rrs/rrHome.jsp?sc=CBM-00105&prfc=1
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!
http://www.qksrv.net/click-1452277-10124087

TriSwim Coach - The Complete Guide to Triathlon Swimming
http://hop.clickbank.net/?rhianyth/triswim1

Sof Sole Offer:
A free pair of our technical socks ($9.99 value) with the purchase of
any Sof Sole insole.
http://www.sofsole.com/pages/promo/rwebsockoffer.html

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)
http://click.linksynergy.com/fs-bin/click?id=pgaZgw/VDU4&offerid=58447.10000229&\
type=3&subid=0

adidas' running apparel at 15% off! All running shorts, pants, and
shirts at reduced prices .
http://service.bfast.com/bfast/click?bfmid=20812557&siteid=39999062&bfpage=15745\
37

Get your RoadID at:
http://www.roadid.com/?referrer=50

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:
http://www.booksurge.com/author.php3?accountID=GPUB00341&affiliateID=A000497

The Stretching Handbook:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905

Buy all your sporting goods at Fogdog Sports, your anytime, anywhere sports
store.
Click here: http://www.fogdog.com/cgi-bin/affiliate?siteid=40054907

HDO Sport:
http://www.modularmerchant.com/clients/hdo/?aid=12

Lloyd's of London Platinum credit card
http://www.dgm2.com/m/lloydsplatinum/b.asp?A=25863&I=11074

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:
http://hop.clickbank.net/?rhianyth/eltomaja

How To Run And Enjoy The Marathon By James Raia:
Price: $7.95
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:
http://hop.clickbank.net/?rhianyth/eltomaja

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
http://groups.yahoo.com.
If you experience any delays in receiving your copy of the Digest, please advise
us at:
mailto:webmaster@...

Webmasters:
Get our Syndicated headlines for you site.
http://www.runnersweb.com/running/rw_getRSS.html

Visit the Runner's Web at http://www.runnersweb.com/running.html The site is
updated multiple times daily. Check out our daily news
features, polls, trivia, bulletin boards and more. General questions should be
posted to one of our forums available from our
FrontPage.

For new subscribers:
If you have any questions regarding the options available for receiving this
digest, please do NOT email the list, rather email me
directly at
mailto:Webmaster@...


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.

NOTE
**[ 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 ].

References/URLs:
Most references in the digest which do not have a specific URL listed here are
available from the Runner's Web FrontPage at:
http://www.runnersweb.com/running.html
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
Triathlon: A Triathlete's Guide To Stripping by Lindsay Hyman, CTS Senior Coach,
USA Cycling Expert Coach, NASN Primary Sports
Nutritionist
is available at: http://www.runnersweb.com/runing/cts_columns.html.

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. Exercise acts as fountain of youth for seniors
2. Fast Pace, Hard Seat: Now That's Cycling
3. Stress can be good for your body
4. From the Hip
It is imperative to maintain good flexibility and strength in the hip and low
back region to counteract the postural stresses our
bodies endure.
5. Starbucks' Summer Drinks Can Be Fattening
6. Beyond thirst
7. Interval training will boost your cycling speed and stamina
8. The energy to heal
With ancient concepts of a life force going mainstream, research is catching up.
9. From Runner's World
10. What do all the Z's mean? Training 'zones' explained
11. U.S. Olympic trials are a test of excellence
12. Heart Rate Monitoring your way to Optimal Training Loads
13. From Barrie Shepley's Personal Best
14. Can you really overtrain?
15. Older Women, Too, Struggle With a Dangerous Secret
16. Don't run from training in summer's heat and humidity
17. Thinking on Your Feet - Using the grey stuff to modify training and improve
your performance
18. Alcohol by Prof. Ron Maughan
19. Train, Don't Strain
You can get faster this summer. And with these nine simple workouts, it's easier
than you thought
20. Rat study packs sugar substitute questions

23. Achilles Tendonitis & Achilles Tendon Injury
Prevention & Treatment Strategies for Achilles Injury.
24. Just like the pros (sort of): Road bikes go high tech
25. News Scan


Runner's Web Weekly Poll:
This week's poll is: "If Lance Armstrong wins a sixth consecutive Tour de
France, should he try for a seventh?"

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: "Will Lance Armstrong win his sixth-straight Tour de
France this year?"
The results at publication time were:
Answers Votes Percent
Answers Votes Percent
1. Yes 53 60%
2. No 27 31%
3. No opinion, don't care 8 9%
Total Votes: 88

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:
http://groups.yahoo.com/group/RunnersWeb/join


Five Star Site of the Week: DecaTom.com - Home of World Class Decathlete, Tom
Pappas.
Tom Pappas was born and raised in a small town in Southern Oregon (his
graduating class had about 25 students). Tom was playing
baseball his Junior year when the track coach, Jeff Hess, always looking for
kids to fill up the track team asked Tom to enter the
high jump. Tom had broke the school record in junior high at 5'8" and was only
5'6" at the time. Tom agreed to try track only if he
could play baseball too, and so his track career began on a dirt track in
Glendale, Oregon.
Tom graduated in 1994 and accepted a scholarship from Lane Community College in
the high jump. Coach Del Hessel had his team
complete a one-hour decathlon as part of the training. Tom scored well enough
in the one-hour to have a go in the next meet. In
his first decathlon he broke the school record. Thanks Coach Hessel. Tom
finished first in the USATF Jr. Championships and won
the gold medal in Santiago, Chile in the Pan American Jr Championships.
After two years at LCC, Tom was heavily recruited by universities nation wide
and chose to attend the University of Tennessee. '97
began with a torn hamstring at Auburn. Heavily taped, won the SEC Decathlon
title in last minute attempt to qualify for NCAA's. He
finished 8th barely surviving the competition. With the help of Coach Bill
Webb, Tom continually improved his scores across the
board. After redshirting in '98 due to knee surgery, Tom came alive in '99 and
put all his training to work. In March of '99 Tom
set a new collegiate record with 8463. He went on to win the NCAA's, was named
SEC Outdoor Track Athlete of the Year and placed
second at the USATF Championships.
Check out the site at:
http://www.decatom.com/flashIndex.htm

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: Chris Carmichael's Food for Fitness.
by Chris Carmichael, Jim Rutberg, Kathy Zawadzki
Marathon runners, triathletes, long-distance runners, bicyclists and other very
active adults are "a minority group living in a
society struggling to cope with serious health issues." America's current focus
on low-carb dieting is of no concern to them, but
there are scant resources available to guide them through the morass of protein
intake, hydration and carb-loading. With this
comprehensive resource for fueling active bodies, Carmichael fills a much-needed
gap. The author, Lance Armstrong's coach for 14
years, insists he doesn't want readers to eat calories to specifically balance
out the energy they expend. Rather, they'd do well to
follow his in-depth program, which matches activity with food by periods,
breaking the year into four big segments: foundation,
preparation, specialization and transition. The amount of energy you burn
changes as you go through weeks, months and a year of
training, and eating the same basic number of calories all year results in over-
and under-eating during certain months. It's a
perfectly commonsense method, and Carmichael expounds upon it with charts and
graphs that give facts on everything from sources of
calcium to high-quality grains and cereals. Although the quantity of information
can be dizzying, persistent and diligent elite
athletes will come away from this book with plenty of ideas on how food can help
them excel.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/039915194X/runnersweb/104-3512581-0871155\
?v=glance&s=books
[Long URL]

More books from Amazon at:
http://www.runnersweb.com/running/amazon.html
and Human Kinetics at:
http://www.runnersweb.com/running/human_kinetics.html

This Weeks News:

Articles:

1. Exercise acts as fountain of youth for seniors:
Some call them seniors; others refer to the 50-plus population as mature adults.
I prefer to think of them as recycled teenagers.
Most people I know falling into these demographics are strong, active healthy
people who seldom slow down.
The stereotype of a senior citizen is definitely changing. Chronologically, they
might qualify for discounts or healthcare benefits
but biologically, many of them are more fit than counterparts half their age. So
how are they doing it and what’s the magic elixir?
These people know and are embracing a fitness-centered lifestyle. They have
learned to adapt the four cornerstones of fitness into
their daily activities and are reaping the benefits.
If you are not one of these enlightened few, it’s never too late to start. You
can start fitness at any age, adding life to your
years and years to your life.
According to the National Institute On Aging, all adult fitness programs should
include four staples: endurance, strength, balance
and flexibility.
Endurance exercises, or aerobic activity, are exercises that help improve the
function of your heart and lung complex. Moderate
endurance exercises include swimming, biking and walking. More vigorous
exercises include jogging, running (yes, I have seen plenty
of 70-plus runners at marathons) and kayaking.
More...from The News-Press at:
http://www.news-press.com/news/health/040706angiecol.html


2. Fast Pace, Hard Seat: Now That's Cycling:
A year ago, I got a bicycle that changed my life.
The sort of bicycling that attracts me is nothing like those leisurely rides
through the countryside, a soft breeze in your face,
stopping to picnic or explore a stream along the way.
Instead, it is about riding fast on a bicycle with a hard narrow seat, leaning
forward or standing for a burst of power. It is about
wearing special shoes that snap onto your pedals so you can pull up as well as
push down, and feeling the thrill and the rush of
real physical exertion.
Not all that long ago, my passion put me in a tiny minority of people who took
to the road for exercise rather than leisure.
But the ranks of serious bicyclists are increasing. The sales of specialty road
bicycles, the sort sold in bike shops, increased to
185,400 in 2003 from 171,600 in 2002, according to the Bicycle Product Suppliers
Association, and a double-digit increase in sales
is expected this year.
Some riders have been drawn by the celebrity of Lance Armstrong, the rider who
has won the Tour de France five times in a row and
will try to set a record with a sixth victory this month.
"Any business that is related to the cycling industry has seen what we call the
Lance effect," said Chris Carmichael, Armstrong's
coach and the founder of a company that coaches people to improve their
bicycling performance.
Others are aging baby boomers who, tired of other joint-pounding activities, are
"seeking out the smooth comfort of riding on a
road," said Marc Sani , publisher of Bike Retailer and Industry News.
They bring with them disposable income and a fondness for specialized equipment:
Custom bicycles, which can cost from $3,000 to
$9,000, are a fast-growing market.
More...from the NY Times at:
http://www.nytimes.com/2004/07/06/health/06bike.html


3. Stress can be good for your body:
Getting stressed now and again may be good for your health, research suggests.
A short burst of stress, such as that caused by sitting an exam, may strengthen
your body's immune system.
But long-term stress, such as living with a permanent disability, may render you
less able to fight infections, say the study
authors.
Dr Suzanne Segerstrom and Dr Gregory Miller report their findings in the journal
Psychological Bulletin.
Scientists have known for some time that stress can have a negative effect on
the body.
Now the American and Canadian pair from the University of Kentucky and the
University of British Columbia say some psychological
stress can be good for you.
More...from the BBC at:
http://news.bbc.co.uk/1/hi/health/3866115.stm


4. From the Hip:
It is imperative to maintain good flexibility and strength in the hip and low
back region to counteract the postural stresses our
bodies endure.
Injuries occur when the joints, tendons, ligaments and muscles are not working
from their optimum position of strength and
stability.
One factor in throwing things out of whack is poor postural habits. Can you
picture the mom carrying her baby on the same hip every
time she carries her? Her low back is chronically being strained by abnormal
standing posture. When she goes to run, the hip and low
back muscles are already strained, and contracted and injuries are likely to
happen. Another example of this postural stress is if a
woman stands (or walks or runs) with an increase in the sway or lordosis of the
low back, the front muscles of the hip are shortened
and cannot work to flex the hip properly. The low back gets compressed and the
sacroiliac and low back joints become inflamed.
Muscle strength and stability are just as important in injury prevention. Weak
abdominals and hip muscles can lead to joint and
tendon injuries as the muscle are either not strong enough or too tight to
support those structures properly.
There are a few key muscles in the hip and low back region to focus on
stretching and strengthening to counteract postural stress
and lack of trunk stability. Stretching is done slowly and painlessly. Hold the
stretch for 30-60 seconds and repeat the stretch 3
times. You should be able to stretch further with each repetition but there
should only be the sensation of muscle tension in the
area you are trying to stretch, not pain. Concentrate on keeping your back
relaxed while you are stretching these muscles.
More...from Cool Running at:
http://www.coolrunning.com/engine/2/2_1/from-the-hip.shtml


5. Starbucks' Summer Drinks Can Be Fattening:
Gary Lass didn't think twice before ordering his usual Starbucks grande mocha
Frappuccino one sunny afternoon.
"I drink too many of these, and they're not good for me," the 63-year-old
admitted a bit sheepishly as he sipped the 420-calorie
chocolate, coffee and whipped cream concoction. "I always wish I hadn't
afterward, but my craving overcomes common sense."
It may seem counterintuitive to say that coffee is fattening - and, indeed, a
regular cup of joe at Starbucks has just 10 calories.
But add a little milk, a splash of chocolate or a squirt of whipped cream and
things can get considerably more caloric.
A 16-ounce nonfat latte weighs in at a meager 160 calories, but the same size
mocha - with whole milk and whipped cream - jumps up
to 400 calories.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/articles/A17748-2004Jun30.html


6. Beyond thirst:
Think of the body as a car engine. It needs fluids to prevent overheating,
especially when we're physically active. We need more of
them when we're playing or working out during hot summer days.
But not all fluids are created equal. Just because something slakes your thirst
doesn't mean it keeps you hydrated enough.
An ideal beverage for active people has the right balance of water and
electrolytes, minerals useful in sending electrical impulses
through our body. The most important minerals for hydration are sodium,
potassium and magnesium. We lose these minerals when we
sweat and urinate, so it's essential to replace them.
Here, Larry Kenney and Douglas Casa, spokesmen on hydration for the American
College of Sports Medicine, and Robert Kersey,
professor of kinesiology and health science at California State University,
Fullerton, size up typical thirst-quenching beverages.
More...from the Orange County Register at:
http://www.ocregister.com/ocr/2004/07//02/sections/health_family/hf_columns/arti\
cle_144827.php
[Free registration required]


7. Interval training will boost your cycling speed and stamina:
Hey friends, it's the home stretch. In just a few weeks, we'll be jumping into
our springtime training.
While it may still be a bit chilly, finer weather is just waiting around the
next bend and with it, top-notch fitness.
By now you've started your base training: those long, steady miles designed to
prepare the body for the more taxing workouts of
cycling season. Just a few more workouts and you'll be flying.
But you remember your freshman-year economics courses: "There's no free lunch,"
they always tell you. And in the case of cycling
fitness, that price is paid in intervals.
Pyramid intervals
OK, now catch your breath and relax: Intervals aren't that bad. They challenge
the human body at a variety of levels. You can do
them at lower intensity and for longer duration ? say, four 15-minute efforts ?
or much shorter, harder ones.
Few of us outside of the pros have time to perform multiple types of intervals
throughout the week. Longer "tempo" intervals are
great if you have the time to specify your workouts. Most folks, though, have
the time to get in one good workout during the week or
weekend, and that's got to do.
With that in mind, let's first discuss the one workout you should do this
cycling season in prep for a big event.
"They're the best interval ... the pyramid. I've been doing them since I was
16," says Christian Vande Velde, the U.S. Postal
Service cycling team rider who's competed in the Tour de France and on the track
at world's and in the World Cup.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=8619&sidebar=21&category=cycling


8. The energy to heal:
With ancient concepts of a life force going mainstream, research is catching
up.
Brentwood real estate broker Joan Gardner was suffering such excruciating pain
with a swollen knee, months after a fall, that she
was homebound, depressed and unable to work. Her doctor and orthopedic physical
therapist encouraged her to have surgery, but
Gardner declined because, "I'm stubborn and vain." Instead, she decided to try
something different.
Digging up a number her grocery clerk had given her, Gardner dialed Ken Klee, a
UCLA law professor and prominent corporate
bankruptcy lawyer who practices energy healing on the side. A seven-year student
of more than half a dozen healing methods including
reiki's radiance technique, pranic healing and Theta Healing, Klee practices
eight hours a week out of his Brentwood home office,
stacked high with stones and crystals, massage table at the center.
Without touching her body or charging her a fee, Klee waved his hands over
Gardner for three hours last December, channeling divine
healing energy and helping her clear out anger and other blocks. The next day
the swelling in Gardner's knee was gone.
"I was in shock. It sounds probably crazy, but it's the truth," she said. "I
feel like a million dollars, and I have since that
day."
Stories like Gardner's raise eyebrows among those in the medical establishment
and Klee's academic colleagues. Once the provenance
of faith healers, shamans, ancient and New Age mystics, however, energy healing
is increasingly going mainstream.
Hospitals throughout Los Angeles and around the country are using energy healers
in integrative medical centers as a complement to
Western medicine. Many doctors and nurses are getting trained, and the National
Institutes of Health is funding clinical trials and
academic centers to study energy medicine in cancer and cardiac patients.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-energy5jul05,1,7293105.story?coll=l\
a-headlines-health


9. From Runner's World:
*Join the Crowds: During the dog days of summer, a running partner or group may
just be what you need to keep you running regularly.
So, find someone to run with once or twice a week. Look for a group with people
of different abilities so you can sometimes push
yourself to keep up with the faster runners, and other times hang back for an
easy run with the not-so-fast members. - Jeff Galloway

*Ease side stitch pain: When a stitch strikes, concentrate on breathing from
your belly with every exhale, then pull your abdomen
and chest in on every inhale. After four full breaths, visualize the cramp and
try to direct your breath to it, as if you were
massaging it away.

*Super Strawberries: Strawberries are low in fat and high in vitamins,
especially beta-carotene, vitamin C, and folate. They also
provide lots of fluid, making them a good snack after a workout, especially on
hot days.

*"Exploring your competitive side can offer benefits beyond running. Racing can
help you tap into a goal-setting, assertive and
self-disciplined side. Channeled correctly, these attributes can boost your
success in other parts of your life-such as in the
workplace." -Kathleen Jobes, RW marketing merchandising manager

*"Race day is your time to shine, a culmination of all your hard work and
determination. It is your day to have fun-and to be
heroic. It is a moment of truth in the most positive sense of the term. Many
truths will be revealed to you on this day." -From
Triathlon Training by Eric Harr


10. What do all the Z's mean? Training 'zones' explained:
Training plans should always be tailored to the individual goals, strengths, and
weaknesses of each athlete.
This article provides an overview of the almost-universal "zone" terminology
used by many coaches and training-related articles.
It's designed to give you a "feel" for each of these zones, not the associated
power (Watts) or heart rate (HR) or "perceived rate
of exertion" (RPE or PE) for each level of training.
There are numerous additional terms that are used to describe these basic
concepts, and I won't even begin to attempt to write them
all down. Suffice it to say, most everyone is conversant with the following
terms even if they know or use a few more.
Active recovery (Z1)
Easy, easy, easy. This is the region where you want to put in some quality
conversational time with that significant other(s). This
level provides little (but not no) training affect. Most coaches won't usually
prescribe any specific amount of time to spend in
this zone. They may schedule it after or before races to recover physically or
prepare mentally. You can do all you want, but don't
do it instead of a prescribed Z2/3/4/5 schedule.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10760&sidebar=17&category=activeusahome\
page


11. U.S. Olympic trials are a test of excellence:
It is amazing how quickly four years pass by when already it is an Olympic
summer.
For two weeks, many of us will be tuned into Athens to watch some of the best
athletes in the world compete. We will hear stories of
triumph over incredible odds, witness surprising defeats, hope for broken
records, and, of course, keep track of the medal count.
Track and field is one of the most popular events. One thing that most of us do
not think about is how athletes earn a spot on the
Olympic team.
In order to compete in the Olympics, athletes must first meet an Olympic
standard. For small countries, few athletes make this
standard, so those who do automatically represent their countries.
In some countries, the athletes are hand-picked by a governing body based on
performances leading up to the Olympics. In the United
States, we have our own unique system of choosing our Olympic Team. We have a
three-day track meet dedicated solely to this task -
the Olympic Trials.
Not just anyone can compete in the trials. An athlete must reach a standard in
their event to be able to participate. Just
qualifying for the trials is an amazing accomplishment. Most track athletes
spend a good part, if not all, of their competitive
careers just trying to make it to the trials.
More...from Delaware Online at:
http://www.delawareonline.com/newsjournal/sports/rudawsky/06092004.html


12. Heart Rate Monitoring your way to Optimal Training Loads:
Using a heart rate monitor in conjunction with the new Accusport lactate
analyser is the best way of getting the most out of your
training (short of going off to a sports physiology lab and spending big
$$$$!!).
Those of you that have been involved in endurance sports such as triathlon for a
while will probably be aware of:
* the importance of building a sound aerobic base with low intensity volume type
work,
* next, of course the importance of the "brick" session (i.e. cycling after
swimming or running after cycling),
* threshold (AT2) training as a means of improving central cardiovascular
efficiency and finally
* lactate tolerance training in preparation for competition.
Experienced triathletes, by trial and error, over the years, are able to
predict, quite accurately, whether or not their particular
training session on a certain day is achieving these respective goals. In fact
many elite athletes still continue to use the notion
of "perceived exertion" to ascertain if their training goals and objectives are
being met. The problem with working with "perceived
exertion", or to "feel" is that there are so many factors that can effect how
you "feel" from one session to the next that this form
of control over your training may be too "hit and miss".
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=5157


13. From Barrie Shepley's Personal Best:
Later this week I will be in Edmonton to announce the Final Olympic Triathlon
Selection Race for Triathlon Canada. Currently, Simon
Whitfield, Brent McMahon, Jill Savage and Carol Montgomery have made all the
criteria that are required to get a MAPLE LEAF JACKET
and head to Athens. On Sunday July 11th, four Canadian women will fight it out
for one final spot for the Athens Olympic Games.
Natasha Filliol, Sharon Donnelly, Samantha McGlone and Lauren Groves will step
up to the line for one last spot. I know each of
these incredible athletes. Sharon went to the 1999 Pan American Games for Canada
and represented us at the 2000 Olympics. Natasha
Filliol started her career as a Kids of Steel participant, became a youth
champion, junior national champion and two years ago raced
at the Commonwealth Games for Canada. Samantha McGlone raced through the junior
age group to become one of the top athletes in the
world. Lauren Groves raced her way through university to become 4th in the world
in the 23 and Under category.
I know their husbands. Sharon's husband is in the military; Natasha's husband is
a national team coach. Each of these women has
committed a tremendous amount of human, financial and emotional energy into this
Sunday's race. One of the reasons I love sport so
much is because of a day like this Sunday. A day where giving your all matters,
a day where you care about the outcome, a day where
you want to be alive, to either participate or to observe excellence in action.
If these women were my own personal athletes, I would take them out for supper a
few days before the race to celebrate. I always
celebrate before the big event. Why you might ask? Was Carol Montgomery's effort
in preparing for the Sydney Olympic Games not equal
to Gold Medal Winner Simon Whitfield? The answer is yes. The reality is a
mistake by another competitor took Carol out and left her
with a broken arm and out of the event. I like to celebrate preparation and
process over the outcome. Celebrate the lessons learned
along the way - not just a result which could be impacted by mother nature, a
referee or bad luck. In my mind each of these four
incredible women are true champions. They have set a goal, committing themselves
completely to achieving excellence. The reality is
that there is only one spot to be fought for doesn't make the effort they will
give on Sunday any less. If you are interested in
following the Women and Men's (Simon is racing as well) races on Sunday July
11th, I will be doing live Internet Coverage at
www.triathlon.org
Sign up for the PB Newsletter at:
http://www.personalbest.ca


14. Can you really overtrain?
Absolutely! But sore muscles from a long bike ride or aches and pains from a
touch football game do not constitute overtraining.
So how do you know if you need to cut back? It's hard to tell if your exercise
regimen is doing you more harm than good.
For most people who keep fit with daily exercise, pushing themselves to a level
where the training is causing exercise performance
to decline is not very likely. In fact, many recreational athletes don't
actually monitor performance other than by how well they
keep up in the Monday night basketball game or if their clothes still fit.
A little competition never hurt anyone, did it?
What if you are training for a marathon, or a long bike race, or maybe a
triathlon? When you add volume and intensity to your
workouts, your body sends you messages about how well it is adapting.
"The biggest thing you can do is listen to your body,” advises Scott Trappe,
PhD, assistant professor of exercise physiology at Ball
State University in Indiana.
It is well known that in preparing for competition, athletes train more often
and/or more intensely in an effort to make their
bodies perform better. This is the way to improve performance, but there are
limits.
More...from UW Health at:
http://www.uwhealth.org/servlet/Satellite?cid=1058560105908&pagename=UWH%2FHI%2F\
HealthInformationDetail&articleID=1060879677869
[Multi-line URL]


15. Older Women, Too, Struggle With a Dangerous Secret:
Mention anorexia or bulimia, and what comes to mind is a skin-and-bones teenager
caught in a ferocious struggle to be thin.
But doctors say they are seeing a disturbing trend: a growing group of women in
their 30's, 40's and 50's who have eating disorders.
Most have husbands, children, jobs and aging parents. They live with their
secret while trying to manage the other aspects of their
lives.
Lori Varecka, 44, said she hid her bouts of starving and purging from her
husband, her mother and her three children for more than
two decades. But by 1997, what Mrs. Varecka was hiding was plain to see: At 5
feet 7 inches, she weighed 94 pounds. That year, she
admitted to her doctor that she was ill. Eventually, she also told her family.
In some cases, experts say, older women with eating disorders know something is
wrong, but they do not give a name to their problem.
Some feel ashamed to have an illness normally associated with teenagers.
"Women feel so invalid. They feel that they should grow up," said Dr. Margo
Maine, an eating disorders expert in Hartford and the
author of a coming book on midlife eating disorders, "The Shape We're In:
Overcoming Women's Obsessions with Weight, Food and Body
Image." No one knows how many older women have the disorders. Many have
struggled with anorexia or bulimia for decades. Others
vanquished their eating disorders as young women, only to relapse later. Another
group first develops anorexia or bulimia in
midlife.
More...from the NY Times at:
http://www.nytimes.com/2004/07/06/health/06anor.html


16. Don't run from training in summer's heat and humidity:
Take advantage of summer temperatures. Use heat and humidity as training tools
to maximize aerobic conditioning.
Life in the 21st Century is extremely comfortable. Training is not always
comfortable, by design.
Consistently challenging your muscles and cardio-respiratory system with
progressive physical and environmental training stresses is
what really causes the body to become more fit.
Hot and humid conditions provide a special training opportunity. Your heart rate
may be 10 beats higher before you take your first
step. Higher humidity means there is less oxygen in the air.
Train through these conditions and you will likely be in the best shape of your
life come fall.
The key to training in heat and humidity is to slow down and take in lots of
water before, during and after workouts. Be careful
while your body is adjusting to the heat. If you feel lightheaded or get too
hot, stop exercising and cool off immediately. Drink a
sports drink to speed recovery.
Use July through September to build an aerobic base of conditioning by doing
every run or walk at an aerobic (conversational) pace.
Let your breathing be your guide.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10828&sidebar=13&category=running


17. Thinking on Your Feet - Using the grey stuff to modify training and improve
your performance:
So you've downloaded the latest and greatest training plan or better yet got one
personally designed for you and are all set to
break your PB. Getting the most out of your body requires more than just blindly
following the plan. Your have to think on your
feet.
I see it all the time - if it's down on paper then it must be the right thing to
do. If things are going to plan then your training
programme is likely to be close to what's required, it's just when you are
either going better or worse than expected that things
start to come unstuck.
This is where coaching really comes into play - if you don't have a coach then
its about self coaching and even if you have a coach
they are not always going to be there with you making the decisions about what
to do. You need to think on your feet.
Like all coaches I rely on the athlete to provide reliable accurate information
about how they feel and what they are capable of
doing.
The best athletes I have worked with have been extremely good at self
monitoring, modifying their plan and getting the best out of
their body. This is irrespective of ability - I have seen some very average
athletes do a wonderful job of modifying their plans
based on how they feel and subsequently squeezing a lot more out of themselves
than some very talented athletes.
Work your plan based on how you feel
More...from Endurance Coach at:
http://www.endurancecoach.com/Thinking_on_Your_Feet.htm


18. Alcohol by Prof. Ron Maughan:
For some athletes, alcohol does not feature at all in their diet but for others,
it is an important part of the diet. Abstainers do
so for a variety of reasons, including taste, social and religious reasons and
an unwillingness to experience some of its unwanted
effects. Some also avoid alcohol because of the possible effects on exercise
performance, but there is much confusion and
uncertainty in this area.
Alcohol is a high-energy food, giving 7 calories per gramme, compared with about
4 calories/g for protein and carbohydrate (CHO) and
9 calories/g for fat. Some drinks contain small amounts of carbohydrate, but
most of the calories in alcoholic drinks come from
alcohol and alcohol is not a good fuel for exercising muscles. The liver
converts alcohol to a form that can be used as a fuel or
can be converted to fat for storage, but it cannot be used at high rates as can
carbohydrate. Beer does supply some carbohydrate,
but only about one third of the total calories are in the form of carbohydrate,
so it is certainly not a good source.
The standard measure of different alcoholic drinks is roughly inversely
proportional to the alcohol content. In the UK, one unit of
alcohol contains about 8-10 grammes of ethyl alcohol, whether in the form of
beer, wine or spirits. Note that one unit equals one
half-pint of beer.
More...from UK Athletics at:
http://www.sportcentric.com/vsite/vcontent/content/news/0,10869,4854-132425-1337\
33-21297-79918-news-item,00.html
[Long URL]


19. Train, Don't Strain:
You can get faster this summer. And with these nine simple workouts, it's easier
than you thought
Admit it: You'd like to get faster. That's okay; you're not alone. Every runner
would like to get a little smoother and faster, even
if you don't daydream about the Olympics.
And you can get faster. Even if you weren't born with the gift of speed, you can
learn to run faster in the same time-honored way
that violinists learn to play better. It's called practice.
Now, we can't deny that fast running is harder than slow running. But consider
this: Research has shown that you can significantly
improve your race times when you dedicate just 5 percent of your training to
speed sessions. And the results come quickly, often in
just 2 to 3 weeks. So you'll be amply rewarded for your efforts.
All you need is an attitude shift. Promise yourself not to fret about speedwork.
Don't find reasons to avoid it. Just do it. Once or
twice a week. In modest doses. You might even start enjoying it.
Below we've listed nine different speed-training sessions that will make you
faster, and not one of them involves running circles on
a track. Yes, that means these sessions are fun. In fact, all these workouts
offer many variations on a theme, so you can pick and
play. Try one or two of them for beginners. And then expand your repertoire when
you're ready for more.
You'll notice the results in almost no time. You'll be running quicker,
stronger, lighter, and smoother. And the variety of
approaches will add spice to your training. You'll look forward to each new
speed session. We promise.
More...from Reebok Runner at:
http://www.reebokrunner.com/features/trainstrain.html


20. Rat study packs sugar substitute questions:
INDIANAPOLIS, Indiana (AP) -- Rats fed artificial sweeteners ate three times the
calories of rats given sugar, a finding the study's
authors said suggests sugar-free foods may play a role in the nation's obesity
epidemic.
Other scientists, however, dismissed that conclusion, saying studies on people
don't indicate that. One researcher called the rat
study nonsense.
The experiment by Purdue University researchers appears in the July issue of the
International Journal of Obesity. The scientists
said their rodent findings could help explain why Americans have grown fatter
over the past two decades even as the nation's
consumption of artificially sweetened sodas and snack foods has soared.
They contend that artificial sweeteners could be interfering with people's
natural ability to regulate how much they eat by
distinguishing between high- and low- calorie sweets.
As part of their study, they fed two groups of rats sweet-flavored liquids for
10 days. One group got only sugar-sweetened liquids,
while the other was fed liquids sweetened by both sugar and saccharin.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/07/08/sweetener.appetite.ap/index.ht\
ml






23. Achilles Tendonitis & Achilles Tendon Injury:
Prevention & Treatment Strategies for Achilles Injury.
Part 3
In part 1, we took a look at exactly what an Achilles injury is. We had a look
at the muscles and tendons that make up the Achilles;
what happens when an Achilles injury occurs; and the major causes and risk
factors that contribute to Achilles injury. If you missed
part 1 or you'd like to go back and refresh your memory, you can do so by
visiting
http://www.thestretchinghandbook.com/archives/achilles-tendonitis-pt1.htm.
In part 2, we outlined a detailed strategy for the complete treatment and
rehabilitation of Achilles tendonitis. Firstly, we
reviewed the importance of the immediate treatment (the first 48 to 72 hours),
and then we outline the ongoing treatment necessary
for a full recovery. If you missed part 2 or you'd like to go back and refresh
your memory, you can do so by visiting
http://www.thestretchinghandbook.com/archives/achilles-tendonitis-pt2.htm.
In this issue we're going to outline a detailed strategy for the complete
rehabilitation of the Achilles tendon. We'll look at the
rehabilitation and conditioning exercises needed to get your Achilles back to
100%.
By now, you've come over 80% of the way. You may even feel that your Achilles is
fully recovered. Your treatment so far may have
stopped the swelling and bleeding, and it may have reduced the amount of scar
tissue in the Achilles and calf muscles. But there is
still one more important thing to do.
More...from the Stretching Handbook at:
http://www.thestretchinghandbook.com/archives/achilles-tendonitis-pt3.htm


24. Just like the pros (sort of): Road bikes go high tech:
High-tech bikes aren't just for Lance Armstrong and the almost 200 pro cyclists
riding the three-week Tour de France.
All you have to do is shell out some bucks -- several thousand of them.
Of course, weekend warriors not quite ready to shell out $4,000 or more for a
top road bike have less-expensive options, but even
those often cost more than $1,000.
Amateur racers and recreational cyclists are benefiting from the latest
improvements developed for elite riders.
"There have been more changes to the road bike in the last 10 years than in the
previous 50," said Rick Vosper, director of
marketing for bicycle frame and parts maker Specialized, in Morgan Hill, Calif.
"Cycling is finally starting to apply science to
understand the problems that riders have."
Changes have been made to just about every part of the bike. Here are some of
the trends:
More...from Active.com at:
http://www.active.com/story.cfm?story_id=10816&sidebar=21&category=cycling


25. News Scan:
* Sports is a situation where the body is tested and often found wanting. To
make the match more even, an English engineer has
developed a diagnostic shirt for non-contact sports such as soccer. It measures
heartbeat to detect any irregularities and sweat
levels to determine dehydration and transfers these readings to the trainers and
coaches on the bench.

* Breathe deep and build endurance with a little help
One thing that many free divers (divers who don't use air tanks), opera singers
and Lance Armstrong have in common is strong
respiratory muscles, which give their lungs ample oxygen-gathering capacity.
Strong lungs can make any physical endeavor, from
walking up a hill to running a marathon, a little bit easier. And there's a
simple, effective tool to help develop your lungs: a
lung trainer. When used a few minutes a day, these compact resistance devices —
versions of which are commonly used for medical
purposes — can strengthen breathing muscles and build endurance. They also can
be used as a warmup before a workout. Here are four
models that will help you breathe easier.
Resistance is not futile
PowerLung: The fanciest of the respiratory trainers. It restricts air flow with
an adjustable, spring-loaded valve.
Likes: The one-piece unit is said to strengthen inhalation and exhalation
muscles; building the latter is helpful for swimmers and
wind-instrument musicians. Resistance is easily adjusted by rotating a marked
dial. Includes an instructional CD.
Dislikes: Expensive. Also, at 8 inches in length, it is less compact than the
other models reviewed here.
Price: Three models, ranging in price from $65 to $115. (800) 903-3087;
http://www.powerlung.com .
Inhale, exhale, repeat
Expand-A-Lung: Low-cost version that has a similar inhalation-exhalation
function as the PowerLung, but with a simpler design.
Likes: One-piece unit with single resistance-adjuster dial. Lightweight.
Dislikes: None
Price: $22.95. (800) 310-1774, access code 77; http://www.expand-a-lung.com .
Easy to use
DHD Inspiratory Muscle Trainer: Inhalation trainer. Was originally used for
surgery patients.
Likes: Simple, easy-to-adjust resistance.
Dislikes: Unlike the previous two trainers, does not have exhalation resistance.
Multiple parts may be misplaced.
Price: $18.95. (877) 800-847-8000;
http://www.dhd.com/catalog/respiratory/muscle.asp .
Easy to carry
The Sports Breather: Sleek, ultralight inhalation-exhalation trainer.
Likes: Separate resistance dials for inhalation and exhalation functions.
Dislikes: None
Price: $29.95. (877) 419-1729; http://www.health-fitness-center.com .
— Roy M. Wallack, LA Times

*Five US athletes to try out new running suit at championships this weekend
(National) July 7, 2004 - US track and field athletes are trying out a new
running suit.
Five American athletes intend trying out a new running suit at the US Olympic
Track and Field Trials beginning on Friday in
Sacramento.
Torri Edwards, Maurice Greene, John Capel, Darvis Patton and Allyson Felix are
expected to wear "Formotion" suits developed by
Adidas.
The outfit is designed to support the runner's muscular system and help maintain
correct posture by compressing specific areas of
the body such as the lower thigh and abdominal muscles.

*Ask the trainer: Exercise during pregnancy and the 140 heart rate rule
Q: I am 32 years old and 15 weeks pregnant. I retired from professional cycling
in 1998. While I no longer train 4 hours a day I am
still very fit and am used to mountain biking nearly everyday, water skiing all
summer, and snow skiing all winter, along with
lifting 3 days a week. My doctor will not budge from the 140 heart rate rule. At
140 beats per minute, I might as well only take the
dog for a walk! Before getting pregnant, I worked out consistently above 170,
with a max close to 200. Can I work out safely in the
150 to 170 beats per minute range?
A: The heart rate rule that you refer to, which states not to exceed 140 to 144
beats per minute while you’re pregnant, is meant for
the average female. To my knowledge, research that looks at heart rate above
this number in pregnant women has not been done. The
reason being, women don’t want to risk the health of their unborn children for
the cause of research.
Having personally worked with many women throughout their pregnancies, I am
constantly aware of keeping my clients’ heart rates
around 144 beats per minute and keeping them from staying in a supine position
for extended periods of times. For someone with your
background, I understand that this heart rate level is basically just a warm-up,
but do you really want to take the chance? I have
read about women who have run marathons while pregnant but I personally feel
that you have to back off somewhat especially after the
first trimester. If you do go above this heart rate level, make sure to drink
plenty of water and take frequent rest periods (sounds
like interval training to me!). Remember if your heart rate, respiration, blood
pressure and body temperature are all increasing
while you’re working out, imagine what is happening inside the womb.



Ongoing Events:
July 3-24, 2004:
Tour de France
http://www.runnersweb.com/running/rw_tdf2004.html

July 9-11, 2004:
Canadian Track and Field Championships / Olympics Trials - Victoria, BC
http://www.cantrackandfieldchamps.ca/


July 9 - 18, 2004:
U.S. Olympic Team Trials, Track & Field - Sacramento, CA
http://www.usatf.org/events/2004/OlympicTrials-TF/
Runner's World
http://www.runnersworld.com/events/roadtoathens/nats/home.html
Sacramento Bee
http://www.sacbee.com/content/sports/trials

This Weeks Featured Events:
*Please verify event dates with the event websites*

July 10, 2004:
Belmar 5 Mile Run - Belmar, NJ
http://www.belmar5.com

OAC Triathlon - Gatineau Park, PQ
http://www.ottawaathleticclub.com/OAC%202003%20Race%20Series.htm

YWCA Spirit of Gettysburg 5K - Gettysburg, PA
http://ywcagettysburg.org

Television CTV, 7 PM EDT
Ben Johnson: Drugs and the Quest for Gold

July 11, 2004:
Boilermaker 15K - Utica, NY
http://www.uticaboilermaker.com

Burnco Calgary Marathon - Calgary, AB
http://www.stampederoadrace.com

Edmonton Triathlon - AB
http://www.triedmonton.com
ITU Site
http://www.triathlon.org/world-cup/wcup2004/edmonton-2004/index.htm

Run to the Lake 10K - Castro Valley, CA
http://www.rhodyco.com/runtolake.htm

July 13-18, 2004:
IAAF World Junior Championships - Grosseto, Italy
http://www.iaaf.org/wjc04/index.html

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:
http://www.runnersweb.com/running.html

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:
http://www.runnersweb.com/running/rw_television.html

Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
http://groups.yahoo.com/group/RunnersWeb/join

Your Feedback and Comments:
Comments, contributions and feedback are always welcome via this list at:
mailto:runnersweb@yahoogroups.com and in our Runner's Web
Forum, available off our FrontPage. If you post to the mailing list and get your
email returned, please contact the Runner's Web at
mailto:webmaster@... to notify us of the problem. To update your
Runner's Web eGroups subscriber's profile,
go to the web site at http://groups.yahoo.com/group/RunnersWeb/join, sign in
and update your changes.

Have a good week of training and/or racing.

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