Runner's Web Digest - September 17, 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:

Fitsense Speed, Distance & Heart Rate Monitoring System for Runners and Walkers
http://buy.fitsense.com/processing2.asp?ID=28&Ad=101

Peak Performance Online
Free Copy of Peak Performance!
High-quality training newsletter worth £4 ($6) delivered straight to your door
http://www.pponline.co.uk/sendme/free.php?aff=runnersweb&sub=run

HDO Sport for Timex Body Link products
http://www.modularmerchant.com/clients/hdo/?aid=13

ITUtv.com
Live webcasts of triathlons and multi-sport events.
http://www.itutv.com/
Use promo code "RUNNERSWEB" to get a $5.00 discount.

Blockbuster
http://clickserve.cc-dt.com/link/click?lid=41000000005675551

Fairmont Hotels
http://clickserve.cc-dt.com/link/click?lid=41000000005674720

Triathlon Meetup
http://triathlon.meetup.com/r/d5n6/d5n6/0/http://triathlon.meetup.com/?a=d5n6/">
593 are signed up for local Triathlon Meetups! Happening THIS month, find out
when .

The Finish Line
http://clickserve.cc-dt.com/link/click?lid=41000000005637857

Patagonia
http://clickserve.cc-dt.com/link/click?lid=41000000005568199

Motorola
http://clickserve.cc-dt.com/link/click?lid=41000000005463364

AOL Broadband
http://clickserve.cc-dt.com/link/click?lid=41000000005348025

Get the GM Card, get 5% Earnings from every credit card purchase, and start
charging toward a new GM car, truck or SUV.
http://clickserve.cc-dt.com/link/click?lid=41000000005347188

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

If you have an accident while running or cycling, do you want your family to be
contacted? Do you want to receive immediate and
proper medical treatment? If so, make this cool item part of your gear -- for
safety and peace of mind. Road ID has created 4
awesome ways for athletes to wear ID: the SHOE, the WRIST, the ANKLE, and the
NECK.
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

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

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


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. To
comment on any stories in the Digest visit our Forum at:
http://excoboard.com/exco/index.php?boardid=4655

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 (or
Archives) 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. 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:

To comment on any stories in the Digest visit our Forum at:
http://excoboard.com/exco/index.php?boardid=4655

Our latest column from Carmichael Training Systems
Multisport: Strength-Training Basics for the Endurance Athlete by Kellie Moylan,
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. The three energy systems
2. Taking a look at Salazar's 'Ultimate Runner's Workout'
3. Goal Setting by Siri Lindley
4. Must we all chill out? Some thrive on stress
5. Supplement to stop muscle wastage
Scientists have found nutritional supplements can stop the muscle wastage
associated with extended periods of physical inactivity.
6. From Runner's World
7. Running shoe guide for Dummies Part II
Cushioning Technology for the non- Rocket Scientist.
8. Event-Based Volume
9. Protein vs. Carbs
Which better fuels athletes for the long run?
10. Obesity debate: Thin down or get fit?
Studies conflict on the best way to stay healthy
11. Don't Play a Numbers Game, Experts Say, Just Eat Your Vegetables
12. Study: Beer In Moderation As Healthy As Wine
Researchers Say Beer May Fight Diseases.
13. Bodily Exercise Profiteth
14. Study: Older runners improve faster
15. Endurance Training May Stave Off Heart Failure
16. Quick-fix training: Juice up your short-term fitness
17. Does Stretching Prevent Injury?
Experts debate merits of this fitness mantra
18. Body Language - Over 14,000 miles and counting - since age 50
19. A Little Help From Your Friends
20. Running Commentary - Balancing Acts
21. Eating Habits Improve with Age, Says Study
22. Twenty-First Century Acupuncture for Soft Tissue Comfort
At age 31, Jerry Zaslow sustained a lower back injury resulting in back and leg
pain. As an alternative medicine solution, Jerry
regained his health through Twenty-First Century Acupuncture.
23. How fast is your engine running?
High-tech gadgets offer new ways to measure metabolism.
24. The Endurance Athlete’s Ultimate Guide To Sport Supplements
25. News Scan


Runner's Web Weekly Poll:
This week's poll is: "Which of the following events have you competed in during
2004:
Cycling - Mountain Bike
Cycling - Road Race
Running Road Race - 5/10K
Running Road Race - Half-Marathon
Running Road Race - Marathon
Track Race - 800M to 10K
Triathlon - Ironman
Triathlon - Olympic Distance
Triathlon - Sprint Distance
Ultra/Adventure Race"?

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: "Which of the following services do you use on a regular
basis:
1.Chiropractor
2. Massage
3. Physio
4. Podiatrist
5. Sports doctor"?

The answers at publication time were:
Answers Votes Percent
1. Chiropractor 10 13%
2. Massage 31 41%
3. Physio 15 20%
4. Podiatrist 1 1%
5. Sports doctor 18 24%
Total Votes: 75

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: Liz Blatchford, Triathlete.
Profile
Name: Liz Blatchford
Date of Birth: 5th February 1980
Born: Manchester UK
Lived: Western Australia (from age of 1 to 20)
Lives: Mermaid Beach, Gold Coast, Queensland, Australia
Marital Status: Boyfriend, Glen Murray
Height: 171 cm
Weight: 54 kg
Education: Study Marine Biology, Griffith University, Gold Coast
Hobbies: Surfing, Reading, Scuba Diving, Shopping
Favourite Music: Jack Johnson, Ben Harper, Pearl Jam, Dido
Favourite Food: Thai
Coach: Brett Sutton
Australian Teams: 2003 Elite team Queenstown NZ
2002 Elite team Cancun Mexico
2002 Goodwill Games team Brisbane
2001 Elite team Edmonton Canada
2000 Junior Elite team Perth
1999 Junior Elite team selection (forced to withdraw due to injury
Check out her site at:
http://www.lizblatchford.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.


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: Runner's World On the Road :
The Road Warrior's Ultimate Guide to the Best Places to Run, Eat and Sleep in
the World's Favorite Cities by Doug Rennie
In this indispensable travel companion, Runner's World magazine's "On the Road"
columnist Doug Rennie offers inside tips travelling
athletes crave--on the best hotels for runners to stay in, the
must-run routes locals love, where to carbo-load, the best stores to visit if
you need running gear, even the hottest local races.
Rennie provides local knowledge on 35 cities in North America and Europe, all
delivered in a style that has made his column a
Runner's World favorite for a decade.
Buy the book at:
http://www.amazon.com/exec/obidos/ASIN/1579546471/runnersweb/103-1720675-1243040\
?v=glance&s=books

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. The three energy systems:
The energy needed to our drive muscles so we can ride at different intensities
is created in three different ways.
To sprint like crazy for the finishing line; to make a high powered two minute
gut busting effort to catch the leaders or to ride
steadily for three hours our body will use three different energy systems for
each intensity.
Knowing how these energy systems work will help you to train more scientifically
and understand the basis of training programmes
designed to improve performance.
Adenosine Triphosphate (ATP) is the basic energy the body needs for every single
effort you make. Not only do you need ATP for
exercising but also you need it for breathing, thinking, talking, digesting - in
fact all your body functions depend on it.
ATP is made from the foods you eat. Depending on the intensity of exercise your
body will use one of three ways to activate ATP.
Energy System 1 - Sprinting
The energy required for a six second sprint, to lift a weight or any other rapid
muscle contraction is created mainly by Creatine
Phosphate (CP) reacting with Adenosine di-phosphate (ADP) to make ATP almost
instantaneously.
CP stores are depleted very quickly (5 to 10 seconds) and are remade during rest
periods between sprinting. Sprinting does not need
oxygen and you do not have to inhale air to create the energy for a six-second
sprint.
More...from World of Endurance at:
http://worldofendurance.com/cycling/beginners_column.asp?a_id=1166620&st_name=Ba\
ckToBasics


2. Taking a look at Salazar's 'Ultimate Runner's Workout':
Alberto Salazar was one of the United States top marathon runners back in the
80s when he won three New York City Marathons and one
Boston Marathon. He wrote an article in the September issue of Men's Journal
that had on the cover a sub title stating "The Ultimate
Runner's Workout."
He describes a "Seven Steps to Speed" program that is patterned after Lance
Armstrong's training program for bicycle riding. The
technique is a little misleading when you first read, "train slower to run
faster."
His premise is that there are too many runners that over train and by the time
they enter a race their muscles and energy systems
are depleted and times suffer. His program is designed to improve the runner's
10K time.
Step one is determining your present level of speed. If you have a recent 10K
race time you can use that for a starting point. If
you do not have a 10K race time to a timed 4-mile run on a track and determine
what your average pace was per mile.
More... from the San Marcos Record at:
http://www.sanmarcosrecord.com/articles/2004/09/12/sports/sports9.txt


3. Goal Setting:
It’s that time of year again, the holidays are over and we had way too much fun!
We now feel like we are jumping out of our skin
ready to get fit again, lose those extra pounds we put on, and get out there and
tear it up. So, why is it so hard to get back into
it again? Well, it’s easy to want to get back into it, but you can’t deny the
body’s secret pleasure of having been able to just
relax and not have any specific training goals or daily training
responsibilities to live up to. The body has kind of forgotten what
it feels like to work, no matter how much your mind loves the way it feels to
work. So, your first few training sessions back may be
a bit hard just because your body has to learn how to push again. One thing that
makes the whole process easier is have specific
goals in mind that keep you motivated, focused, and well aware of why it is
important to stick to the program and get moving!
Throughout my career the look of the goals I set for myself changed
dramatically. At first, when I first began triathlon, my goal
was just to become proficient in the sport. I thought triathlon was the coolest
sport I had ever seen so I was determined to get
over my fear of the water, and learn how to swim, determined to buy a bike and
learn how to ride, and determined to learn how to run
longer than a 100m stretch. So, in order to do all these things, I set small
goals for myself such as joining a swim program and
learning proper technique, finding a friend to ride and build up endurance on
the bike, and slowly but surely building up the amount
of time I could run without stopping. Then, as I got better, my goals got
higher... and the rest is history.
More...from SiriLindley.com at:
http://www.siri-lindley.com/articles/goals04.htm



4. Must we all chill out? Some thrive on stress :
For Michael Jones, an architect at a prestigious firm in New York, juggling
multiple projects and running on four hours of sleep is
business as usual. He has adjusted, he says, to a rapid pace and the constant
pressure that pushes his colleagues to "blow up" from
time to time.
A design project can drag on for more than a year, requiring six-day workweeks
and painstaking time and effort. At the moment, he
said, he is working on four projects.
But for Jones, the stress is worth it, if only because every now and then he can
gaze at the Manhattan skyline and spot a product of
his labor: the soaring profile of the Chatham building, one of many structures
he has helped design in his 14 years at Robert A.M.
Stern Architects.
"If I didn't feel like I was part of something important, I wouldn't be able to
do this," he said.
Jones belongs to a rare breed of worker that psychologists have struggled to
understand for decades, not for the sheer amount of
stress they grapple with from day to day, but for the way they flourish under
it. They are a familiar, but puzzling, force in the
workplace, perpetually functioning in overdrive to meet the demands of a
punishing schedule or a difficult boss.
To colleagues, these men and women may seem simply like workaholics. But
psychologists who study them call them resilient, or hardy,
and say that they share certain backgrounds and qualities that enable them to
thrive under enormous pressure.
"People who are high in hardiness enjoy ongoing changes and difficulties," said
Dr. Salvatore Maddi, a professor of psychology at
the University of California in Irvine, and the author of a book coming out
soon, "Resilience at Work."
More...from IHT at:
http://www.iht.com/articles/538248.html


5. Supplement to stop muscle wastage:
Scientists have found nutritional supplements can stop the muscle wastage
associated with extended periods of physical inactivity.
The loss of muscle strength can be a problem, for instance, for people confined
to a hospital bed.
A University of Texas team were able to check the process by giving volunteers
drinks containing essential amino acids and
carbohydrates.
The study is published in the Journal of Clinical Endocrinology & Metabolism.
During the study 13 healthy male volunteers were confined to beds for a 28-day
period.
Seven volunteers received the nutritional drinks three times each day, while six
others were given a placebo with no nutritional
value.
Using state-of-the-art methods to measure muscle volume and strength, the
researchers found that the volunteers given the
nutritional drinks retained all of their original leg muscle mass.
More...from the BBC at:
http://news.bbc.co.uk/1/hi/health/3644036.stm


6. From Runner's World:
* Words That Inspire -
"I'd had operations on both feet at the age of 13 to correct some deformities
and I'd been in plaster for six months, and when the
plaster came off, I had to learn to walk and run properly. A year later I joined
the running club, doing the sprints." -Anne Audain,
New Zealand Olympian and former 5K record holder

"If you start thinking of the number of laps to go or the time or how tired you
will be at the end, you will start getting tense and
then you will lose the rhythm, and when that stops, you can't go anymore."
-Joshua Kimeto, runner

*Editor's Advice -
"Being mentally prepared won't guarantee you a personal best or even that you'll
run well every time you race. What being mentally
ready to race will do is lessen your chances of doing poorly." -David Willey, RW
editor-in-chief

"Since there is safety in numbers, contact your local Road Runners Club
(rrca.org) to help you hook up with other runners in your
area. Or find a
partner of the four-legged variety. Dogs make great running and walking
companions, and they'll discourage would-be
attackers." -Katie Neitz, RW associate editor

* Training Talk -
"When trying on sunglasses, see if they'll stay on top of your head. Since
weather can change while you're out running, it's an
added convenience if they stay put in that position. From Runner's World
Complete Book of Women's Running by Dagny Scott

* Editor's Advice -
"Being mentally prepared won't guarantee you a personal best or even that you'll
run well every time you race. What being mentally
ready to race will do is lessen your chances of doing poorly." -David Willey, RW
editor-in-chief

* Coach's Corner -
"Tempo runs will make you a stronger miler, a faster 5-K runner, a more powerful
10-K runner, and a less-fatigued marathoner. How
can one workout benefit such a wide range of race distances? Simply put: Tempo
runs teach your body to run faster before
fatiguing." -Ed Eyestone

* Performance Nutrition -
Invigorating chocolate: "Anything that tastes as good as chocolate is bound to
make you feel good, right? Sure, chocolate's
pleasure-inducing effect may be due in part to its taste, but there's more to it
than that. Chocolate contains small amounts of
caffeine and another similarly acting stimulant called theobromine. Both give
the brain a wake-up call and can improve mood. Another
compound in chocolate, called phenylethylamine (PEA), has been shown to boost
mood in depressed individuals." -Liz Applegate, Ph.D.



7. Running shoe guide for Dummies Part II:
Cushioning Technology for the non- Rocket Scientist.
In our last installment of this series we looked at running shoe design and your
feet. This time around we’re taking a closer look
at cushioning.
If you wanted to pick the star, the MVP of a good running shoe, it would have to
be the cushioning technology in the midsole. That’s
why running shoes go for the big bucks. The midsole is that foam stuff that
provides the much needed cushion for the runner between
your precious feet and the road.
Midsole – Protection and rebound
The midsole provides cushioning and rebound. It helps protect the foot from
feeling hard or sharp objects. It’s often designed to
provide stability against your foot rolling in – called “over-pronation”.
Finally and most importantly it provides impact absorption
for the impact force of 2.5 to 3 times your body weight at each foot strike.
More...from Cool Running at:
http://www.coolrunning.com/engine/2/running-shoe-guide-for-du-2.shtml


8. Event-Based Volume:
By Rich Strauss
For most athletes, training time during the week is relatively finite, while the
weekends are more flexible. Most athletes can fit
an hour a day during the week, but things get very hairy at two to three hours.
Because of this simple fact, your training schedule should be based completely
on the hours you have available to train, not
necessarily on the number of hours you "need" to train. Question: "How many
hours a week should I train to finish an Ironman?"
Answer: "How many hours do you have available to train?"
I use three tools to manage the training schedules of my athletes...
More...from Crucible Fitness at:
http://www.cruciblefitness.com/etips/event-based-volume.htm


9 .Protein vs. Carbs:
Which better fuels athletes for the long run?
To load or not to load.
For runners pondering the role that carbohydrates play in running performance,
that is the question. On one end of the spectrum you’
ve got the phenomenon known as carbo-loading. On the other end, you’ve got the
upstart Atkins diet and its low-carb, high-protein
brethren — not necessarily known for fueling activity but indispensable
nonetheless for many who put a premium on lighter frames.
Judging by some online message boards for runners, both approaches have their
share of fervent followers. But is one truly better
than the other? We asked some nutrition experts to feed us the details.
The search for certainty
For those who decide to put their fitness eggs in the running basket, looking
for that magic formula of carbohydrates, protein and
other dietary essentials is nothing new.
“They’re always looking for nutritional advice or that edge — whatever they can
do to increase their performance a little bit more,”
said registered dietitian Bindee Eberle of Matrix Sports Nutrition and Fitness
in Reno.
More... from RGJ.com at:
http://www.rgj.com/news/stories/html/2004/09/13/80285.php?sp1=rgj&sp2=umbrella&s\
p3=umbrella&sp5=RGJ.com&sp6=news&sp7=umbrella
[Multi-line URL]


10. Obesity debate: Thin down or get fit?
Studies conflict on the best way to stay healthy.
Science doesn't always deliver clear answers.
A great example came last week from the red-hot topic of obesity when two
influential studies offered contradictory results about
the importance of obesity and exercise for health.
One study of women who had heart disease showed that those who exercised
regularly improved their health considerably more than
those who did not — better, then, to be fit and fat than a rail-thin couch
potato.
A second study, published side-by-side with the first one in the Journal of the
American Medical Association, showed the opposite
result — that it's better to be thin than fit.
"I don't want to diminish the importance of obesity," said Dr. Carl Pepine,
co-director of cardiovascular medicine at the University
of Florida's College of Medicine, the co-author of the first, pro-fitness study.
"But I think the error we make sometimes as doctors
is to only focus on a patient's weight. Exercise is very important. We're not
talking about running marathons, either. We're talking
about taking a flight of stairs instead of the elevator."
More...from the Houston Chronicle at:
http://www.chron.com/cs/CDA/ssistory.mpl/health/2793417


11. Don't Play a Numbers Game, Experts Say, Just Eat Your Vegetables:
Low-carbohydrate diets are everywhere, and the glycemic index has become the
trendiest new concept in weight loss. Dr. Atkins' "New
Diet Revolution," "The South Beach Diet," "The Zone" and even "The Idiot's Guide
to Weight Loss" teach readers that all
carbohydrates are not alike and that the way to judge which are good and which
are bad is by how fast they are digested.
Carbohydrates with high glycemic index values - potatoes, white rice, bagels and
many breakfast cereals, for example - are digested
quickly, causing a rapid rise in blood sugar. Whole oats, apples, beans and
other carbohydrates with low index values are digested
more slowly. Choose low index carbohydrates over high, the books advise, and
your blood sugar will hold steady. Theoretically, that
keeps hunger at bay and makes it easier to lose weight.
Scientists have yet to conduct the long-term studies that could confirm whether
eating carbohydrates low on the glycemic index
actually helps people lose weight. But short-term studies offer some evidence
for this. And other research suggests that
low-glycemic index diets may protect against diabetes and heart disease.
More...from the NY Times at:
http://www.nytimes.com/2004/09/14/health/14cons.html


12. Study: Beer In Moderation As Healthy As Wine:
Researchers Say Beer May Fight Diseases.
Beer, a health food? Maybe not quite, but a brewski could have some health
benefits, according to Canadian researchers.
A study from researchers at the University of Western Ontario finds that beer
has the same health benefits as red wine. They say
beer has antioxidant boosters that could help fight cancer, heart disease and
diabetes.
"We were very surprised one drink of beer or stout contributed an equal amount
of antioxidant benefit as wine, especially since red
wine contains about 20 times the amount of polyphenols as beer," said researcher
John Trevithick, a biochemistry and kinesiology
professor at the university.
Polyphenols are the compounds in plants that help prevent ultraviolet damage
from the sun and make plant cell walls strong. They are
believed to have antioxidant benefits when consumed by humans.
Even though red wine contains more polyphenols than beer, this study showed the
body absorbs about equal amounts of the compound
from beer and wine.
More...from NBC11 at:
http://www.nbc11.com/health/3731842/detail.html


13. Bodily Exercise Profiteth:
With apologies to St. Paul, one of his declarations won't resonate with a
physical fitness instructor: "Bodily exercise," he wrote,
"profiteth little."
Conditioning and workouts may be a pain, but as these books show, their health
benefits - and their ability to enhance athletic
performance - are enormous. Mr. Kolb, the athletic trainer at Gallup High School
in New Mexico, focuses on a sports-specific form of
conditioning, and in so doing takes issue with arguments that high school
athletes are too young to engage in rigorous conditioning
exercises, that young female athletes risk injury by lifting weights and that
weight lifting will slow an athlete down and impair
performance.
These notions, Mr. Kolb writes, are false. Weight training, he says, won't make
one slower: "Not running will make you slower.
Strong muscles are needed to propel the body through space."
Mr. Kolb focuses on training for basketball, which "has evolved into an
aggressive contact sport in which only the strong survive
and thrive." That, he says, is why the new player is stronger, more flexible and
more well rounded. "In today's environment," he
writes, "not only have physiques become more athletic, but baseline-to-baseline
endurance has improved and vertical jump ability has
skyrocketed. Today, dribbling through the paint can be like running through a
forest of immovable trees."
More...from the NY Times at:
http://www.nytimes.com/2004/09/14/health/14book.html


14. Study: Older runners improve faster:
Runners over age 50 improve their performance more quickly than younger runners,
a Yale study found, reinforcing past research on
older athletes and the benefits they get from exercise.
"You can maintain a very high performance standard into the sixth or seventh
decade of life," said lead researcher Dr. Peter Jokl.
The 16-year study of top runners in the New York City Marathon found that the
average times of older age groups improved more than
the average times for younger age groups.
The top women runners aged 50 to 59 showed the greatest improvement, running the
marathon as a group more than 2 minutes faster each
year from 1983 to 1999. The top male runners in that age group improved about 8
seconds each year.
The study reinforces the notion that many older people grow weaker not simply
because of age, but because they do not use their
muscles as much as they did in their youth, said Jokl, a professor of
orthopedics at the Yale School of Medicine.
More...from CNN at:
http://www.cnn.com/2004/HEALTH/diet.fitness/09/10/older.runners.ap/index.html


15. Endurance Training May Stave Off Heart Failure:
Long-term training in endurance activities, such as running, swimming or
cycling, may help prevent the stiffening of the heart that
occurs with age, an effect that might reduce the risk of heart failure, new
research suggests.
Whether less intensive exercise provides any benefit, however, remains to be
determined.
When the heart stiffens, it is less able to relax and expand between each beat,
and therefore fills with less blood. Then, with each
contraction, less blood is pumped to the rest of the body, which can lead to
serious problems over time.
Based largely on animal research, "it has been speculated that the heart
stiffens with age," senior author Dr. Benjamin D. Levine,
from the University of Texas Southwestern Medical Center in Dallas, told Reuters
Health. "But this is the first time that completely
healthy older adults have been studied and had their (heart stiffness)
measured."
The study involved 12 healthy sedentary seniors, 12 highly active seniors, and
14 young subjects who led a sedentary lifestyle.
Standard heart tests were used to evaluate how easily the heart filled with
blood, an indicator of heart stiffness.
More...from Reuters.com at:
http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=6247577


16. Quick-fix training: Juice up your short-term fitness:
Back in the 1960s I was a young lieutenant in the U.S. Air Force in a fighter
maintenance squadron. My interceptor squadron had to
regularly rehearse what was called "quick fix."
This meant we were trying to quickly prepare planes to take off on another
mission again without ever shutting the engines down in
case we were under attack by the Russians (or whoever).
The downside of the quick fix was that we knew turning the aircraft around with
minimal care would have a great cost later when all
of the day's missions were complete for a given plane.
All of the minor problems the plane may have had were overlooked throughout the
day so it meant a long day to fully prepare it to go
again.
I've often used the concept of the quick fix to get an athlete turned around and
ready to race soon. While it works and the athlete
can accomplish his mission, there is a great cost to get the entire body ready
to go again for the next race. I'll explain.
Have you ever gotten sick or injured or had to go on an extended business trip a
few weeks before an A-priority race? I've had this
happen to many athletes I've coached over the years.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=11217&sidebar=26&category=triathlon


17. Does Stretching Prevent Injury?
Experts debate merits of this fitness mantra.
It's the mantra of the exercise gurus everywhere: Stretch before you exercise,
stretch after you exercise, and you'll avoid injury.
Sounds like good advice, but a growing body of research suggests it's wrong.
While stretching doesn't seem to be harmful in general, it typically isn't worth
the time or effort, said Dr. Stephen Thacker,
co-author of a new study examining research on stretching.
"It's not so much that stretching will injure you. It's that it doesn't do
anything," he said.
But the views of Thacker and others are far from widely accepted, and many
exercise experts continue to recommend that athletes and
weekend warriors devote some time to stretching.
"The jury is still out," said Werner W.K. Hoeger, director of the Human
Performance Laboratory at Boise State University.
At issue is whether the stated purpose of stretching -- to boost flexibility,
thus reducing the chance of injury -- is ever actually
accomplished. U.S. researchers set out to find the answer by examining six
previous studies that explored the benefits of
stretching. They reported their findings in the March 2004 issue of the journal
Medicine & Science in Sports & Exercise.
More...from HealthScout at:
http://www.healthscout.com/news/1/519977/main.html


18. Body Language - Over 14,000 miles and counting - since age 50:
Early to rise, steadily sweeping his oars through the water, a King of Prussia
hotel executive grooves to a timeless passion.
Terry O'Leary is to rowing what an ultramarathoner is to running. He's on a pace
to row more than 4,000 miles on the Schuylkill this
year - an extraordinary feat.
To achieve this goal, he must row nearly every day, year-round. Only strong wind
and ice stop him. He averages about 111/2 miles a
day. When he misses a day of rowing, he makes up for it, sometimes with double
workouts. He has rowed as many as 17 miles in one
outing, 34 miles in one day.
He is the Ironman of Oars.
Here's the most amazing part: He is 58 years old and didn't begin rowing until
he was 50.
O'Leary, a hotel executive who lives in King of Prussia, was once a runner. In
1979, he finished his first Boston Marathon in 3:20.
Then, in 1982, his right leg was shattered in a head-on collision. Doctors told
him he would never run again.
That's all O'Leary needed to hear. A year later, he was walking long distances.
Gradually, he added some running, 100 yards here,
200 yards there. Soon, he was undertaking - and completing - marathons.
More...from Philly.com at:
http://www.philly.com/mld/philly/living/columnists/art_carey/9649764.htm


19. A Little Help From Your Friends:
Training alone is a uniquely rewarding experience, but there's a reason that so
many organizations provide group running
opportunities. Even the most seasoned athletes train in groups in order to stay
focused—or tackle new challenges. So whether you've
got a strong internal drive to achieve your personal performance goals, or you'd
like to be running more consistently but need a
little help, you can enjoy great benefits from teaming up for your runs:
Going the extra mile
No problem knocking out three miles, but can't seem to get through to five?
Running with others is a great way to break through a
distance hump. The miles go by just a little bit quicker when you're holding
conversation, instead of obsessing about how many miles
you've got left. Plus, someone who is used to longer distances can encourage you
through the point where you might otherwise drop
out.
More...from NikeRunning.com at:
http://www.nike.com/nikerunning/usa/home.jhtml?loc1=tools_training&loc2=runners_\
library&loc3=86&promoID=em
[Long URL]


20. Running Commentary - Balancing Acts:
Running is my job. On its best days it's a dream job, working at what otherwise
would be a hobby. On its worst days it still beats
any other career path I might have taken.
My workdays aren't filled with running, but instead with pressures and
temptations not to run. The writing requires sitting for long
stretches, the same as if the subject were coin collecting. When I go to races,
it's usually to talk about running and not to run
myself.
I have a wife who doesn't care to spend all of her spare time traveling to
races. I have children who haven't yet left home for good
and don't deserve a dad who's always out running. I have friends who don't run
and don't want to talk about it constantly.
Running has always been, and remains, a big part of my life. But each run
occupies a small part of my day. I am decidedly a
part-time runner.
Reg Harris wrote a book by that title, The Part-Time Runner. Published in the
mid-1980s, it disappeared too soon to tap into today's
huge running market. But his title and message apply more than ever, as
high-mileage training programs ask us to spend more time
running -- while we have less of it to squeeze from our busy days.
Most of us are part-timers. We have families, jobs and other interests pushing
our running into small corners of our day.
We aren't given the time to run; we must MAKE it and protect it. We must also
stay flexible and conservative with that time in order
to keep the peace between running and our competing obligations.
Adopting several rules-of-one has helped me manage this delicate balancing act.
These include:
-- Schedule only one big day a week. "Big" means a long run that might train you
for a marathon or a fast session that might prepare
you for a short race. These days require so much extra focus and effort, if not
extra time, that they're best taken infrequently and
on days off from your job.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/462.html


21. Eating Habits Improve with Age, Says Study:
Adults eat twice as many fruits and vegetables as they did when they were
children and take in less fat and sugar, according to a
new study.
Parents, partners and children were some of the biggest influences on people's
diets, nutritionists at the University of Newcastle
found. They studied the eating habits of 200 children aged 11 and 12 and then
revisited the same people in their early 30s.
But a third of participants in the study said busy lifestyles meant they
couldn't prepare healthy meals.
"These people were more likely to have smaller intakes of fruit and vegetables
over the 20 years than those who did not say a lack
of time had influenced their diet.
"However, it was perceived lack of time, rather than actual free time, that
influenced people's food choices," the researchers said.
There was also a divergence between the sexes when it came t
More...from Reuters at:
http://www.reuters.com/newsArticle.jhtml;jsessionid=L3TXGNKENEWVWCRBAEKSFFA?type\
=healthNews&storyID=6264109


22. Twenty-First Century Acupuncture for Soft Tissue Comfort
At age 31, Jerry Zaslow sustained a lower back injury resulting in back and leg
pain. As an alternative medicine solution, Jerry
regained his health through Twenty-First Century Acupuncture.
At age 31, Jerry Zaslow sustained a lower back injury causing his left foot to
go numb with increasing back pain. Against the
medical advice of multiple orthopedic surgeons, Zaslow completed fourteen
marathons by age 64. By then, progressive pain interfered
with his running. "I thought I'd need surgery to keep running. That's when my
running buddy asked if I'd tried alternative medicine
for my back pain, specifically acupuncture". Fourteen years later, at age 79, he
still remains physically active because of this
suggestion.
How does Zaslow keep going, disabled by an injury and back pain that would keep
most people from exercising altogether? He chose
alternative medicine over invasive surgery. Jennifer Chu, MD, an Associate
Professor of Physical Medicine and Rehabilitation and
Director of the Soft Tissue Comfort Center at the University of Pennsylvania
Medical Center found an advanced solution - an
automated form of electrical acupuncture. Dr. Chu created this innovative
technique called Electrical Twitch-Obtaining Intramuscular
Stimulation (ETOIMS). ETOIMS is a deep muscle twitching mechanism which relaxes
tight muscles, restoring health and function.
More...from EmediaWire at:
http://www.emediawire.com/releases/2004/9/emw159199.htm


23. How fast is your engine running?
High-tech gadgets offer new ways to measure metabolism.
Question: Is there a way to determine how fast or slow your metabolism is?
Answer: Yes, there are several options for determining what's known as your
resting metabolic rate (RMR), the number of calories
your body burns at rest to carry out typical body functions like breathing and
pumping blood. RMR makes up most of your metabolism —
the total number of calories you burn in a day.
The traditional way to measure RMR is to use a standardized formula that factors
in your sex, weight, height and age. One of those
formulas is known as the Harris-Benedict equation:
For women, 655 + (9.6 x weight in kilograms) + (1.8 x height in centimeters) -
(4.7 x age in years)
For men, 66 + (13.7 x weight in kilograms) + (5 x height in centimeters) - (6.8
x age in years).
More...from MSNBC at:
http://msnbc.msn.com/id/5834219/


24. The Endurance Athlete’s Ultimate Guide To Sport Supplements:
By Kim Brown, MS, RD, Sports Nutritionist.
Sports scientists are a constant mission of discovery when it comes to
potentially performance-enhancing supplements. However, one
should always be skeptical when entering the supplement world as the FDA (Food &
Drug Administration) does not regulate the claims
often made by supplement companies. Furthermore, a lot of supplements have not
been involved in any well controlled research studies
to back some of their pretty amazing claims. Even the supplements that have been
involved in well-controlled research studies have
shown mixed results, meaning that not all will “respond” the same way to a
certain dose of the supplement. It is recommended to
discuss with your physician any potential side effects or interactions
associated your supplement of choice. Furthermore, it is
never recommended to exceed the doses recommended by the manufacturer, even if
you don’t find yourself “responding”. Below, I
provide a sampling of some of the more popular sport supplements on the market
today.
Protein & Amino Acids
In Greek, protein means “to take first place,” a feat many of us in the
endurance world would like to accomplish. Scientifically
speaking, proteins are large, complex molecules that make up 20% of our body
weight in the form of muscle, bone, cartilage, skin, as
well as other tissues and body fluids. During digestion, protein is broken down
into at least 100 individual chemical building
blocks known as amino acids that form a little pool within our liver and are
used to build muscle, skin, hair, nails, eyes,
hormones, enzymes, antibodies, and nerve chemicals. Inadequate protein intake
leads to a dehydrated amino acid pool and consequent
breakdown of healthy cells without repair, ultimately leading to elevated injury
risk, slowed recovery time, increased feelings of
lethargy, and poor athletic performance. Consequently, scientists have been
evaluating the effectiveness of protein and amino acid
supplementation for improved muscle performance and enhanced muscle recovery in
endurance athletes.
More...from Florida Sports at:
http://www.floridasports.com/story.cfm?story_id=6426&departmentid=20&publication\
ID=27


25. News Scan:
* Dr. Gabe Mirkin's Fitness and Health E-Zine - How to Avoid Overtraining
One of the most difficult problems for athletes is knowing when you are training
too much. You make a muscle stronger only by
stressing that muscle, feeling sore on the next day, and taking easy workouts or
days off until the soreness goes away. Then you
are supposed to take a hard workout again. If you do not feel soreness on the
day after a hard workout, you have not injured your
muscles, and they will not become stronger. However, if you try to work hard
when your muscles feel sore, muscles do not recover
and will feel sore all the time.
Every athlete knows that sometimes your muscles still feel little sore several
days after a hard workout. You may think that you
have recovered from your previous hard workout and you think you are ready to
stress your muscles again. So you go ahead and try to
run very fast and you start to feel sore all the time. Your joints, muscles and
tendons ache. You feel tired. You can still run
with the soreness in your muscles and tendons, but the soreness prevents you
from running fast. Each succeeding day, the soreness
increases and you think that you are sick, so
you go to your doctor. He does a complete work-up and everything is normal, so
you are stuck with a diagnosis of training too much.
Now you must go back to background training. If your sport is running, jog on
the days that you can. Take days off when you feel
sore. After several weeks, your muscle start to feel fresh again and you are
able to start running. You are ready to start
training again, but first you must promise yourself that you will never try to
go hard when you feel soreness in your muscles and
tendons. Set up a schedule in which you take a hard-fast workout, feel sore on
the next day, and then go at an easy pace in your
workouts until the soreness has completely disappeared.

* Dear Dr. Mirkin: How much weight should I gain during pregnancy?
The optimal weight gain is 20 to 40 pounds. If a woman does not gain at least
20 pounds during pregnancy, she is at increased risk
for having a small baby, which increases risks of birth defects and even death.
However, if you gain too much weight, you are at
increased risk for complications during and after childbirth.
What you eat is even more important than the amount of weight you gain. You
should eat plenty of whole grains, beans, nuts and
other seeds, and lots of fruits and vegetables. Limit refined carbohydrates
(foods made from white flour, white rice or milled
corn), restrict added fats, and avoid partially hydrogenated fats. Both mother
and child need essential fatty acids that are
classified into omega-3s and omega-6s. pregnancy
uses up fatty acids, particularly omega-3s. Several recent studies show that
post-partum depression may be caused by low levels of
omega-3 fatty acids. Essential fatty acids are found in all seeds, including
nuts, beans and whole grains, but not in refined flour
used for most bakery products and pastas. Partially hydrogenated fats deplete
the body of omega-3 fatty acids and should be
avoided. Pregnancy also depletes folic acid, and a deficiency can cause birth
defects. Folic acid is found in leafy greens, whole
grains, nuts, seeds and beans. Folic acid supplements are recommended for most
pregnant women.

* Are energy bars costing you a fortune?
Are energy bars costing you a fortune? Or perhaps you don’t like the taste and
find them difficult to digest.
One alternative is dried fruit - with its massive calorie to weight ratio and
extremely high carbohydrate content – it could be the
answer to your on the bike snack.
Dried fruit has the advantage of being light and easy to carry in your back or
racing jersey pocket. It comes in the right size
portions for popping in the mouth whilst on the move.
It also has a calorie to weight ratio of nearly 10 times that of fresh fruit. It
has a content of nearly 100% carbohydrate and is
inexpensive.
If you decide to take dried fruit as an additional on the bike snack make sure
there is no sulphur or sweetener content as these
additives greatly lessen the nutritional content. Experiment whilst training and
find out what particular dried fruit works for you.
A word of warning: don’t make dried fruit your only source of nutrition. Too
much and your stomach will rebel and you will need
copious amounts of water to gain maximum benefit from this cheap source of
energy.
Here are a few examples of the most popular dried fruits:
Apricots: one of the most nutritionally dried fruits available. Contains lots of
potassium, iron and Vitamin C. 93% of its calories
come from carbohydrates. Apricots are just the right size for chewing whilst
riding.
Apples: tasty but only of average nutrition. Leaves your mouth dry and you need
plenty of water to drink after consumption. 98% of
its calories come from carbohydrates.
Currants: have a higher carbohydrate than apricots but contain a lot less
potassium. 94% of their calories come from carbohydrates.
Their small size makes them a convenient on the bike snack.
Fruit rolls: although full of carbohydrates they are not advised as a on the
bike snack as they are difficult to consume whilst
riding.
Figs: lots of carbohydrate and potassium content but are too chewy to make an
ideal on the bike snack. Ideal for constipation!
Pears: good potassium content with 95% of its calories coming from carbohydrates
makes them a palatable on the bike snack.
Prunes: loads of potassium and carbohydrates but too chewy for an on the bike
snack. If you do decide to take prunes on a ride watch
out for the stones.
Peaches: have a high potassium content but just above average carbohydrate
content. Because they can be easily eaten on the move it
makes them a cyclists’ favourite.
Raisins: currants big brother have a huge carbohydrate content and contain loads
of potassium. They are the ideal size for nibbling
whilst riding and are an excellent source of energy.
From WorldofEndurance.com

* Loosen up those tight hamstrings
Stretching your hamstrings (the muscles in the backs of your upper thighs)
requires consistency and patience. Because these muscles
are slow to stretch, they quickly become tight and stiff. Excessive tightness in
your hamstrings can create problems in your knees,
hips and back. To help prevent this, practice simple flexibility moves such as
this one.
1 Place exercise tubing under the balls of your feet and stand with your feet
hip-width apart. Exhale, bend your knees, lean forward
and grasp the tubing in the lowest position you can with both hands.
2 Straighten your legs and arms. Stretch your buttocks upward as you lift your
torso to form a straight line with your spine. Look
down toward the floor and continue to create a straight line with the back of
your neck. Hold for 20 seconds, feeling a deep stretch
in the backs of your thighs. To come out of this stretch, drop the tubing, bend
your knees and round your back. Repeat two more
times.
— Karen Voight, LA Times

*Sports Massage and recovery from eccentric training.
Sports massage is common in the athletic community. However, only a few studies
have shown any therapeutic effect of massage. A
Swedish study looked at massage and recovery from eccentric muscle training
which commonly causes DOM's or delayed onset muscle
soreness.
Sixteen subjects performed 300 maximal eccentric contractions of the quadriceps
muscle in both legs. Massage was given to 1 leg,
whereas the other leg served as a control. Subjects were treated once daily for
3 days.
Results showed a marked loss of strength and function of the quadriceps directly
after exercise and on the third day after exercise.
The massage treatment did not affect the level or duration of pain or the loss
of strength or function following exercise concluding
that sports massage could not improve the recovery after eccentric exercise.
From http://wwwSportsInjuryClinic.com

* Muscled out?
Inactive adults over age 30 lose about 3 - 5% of muscle tissue every 10 years;
here's what you can do. Go to the weight room.
Strength training prevents the reduction in muscle tissue that causes the body
metabolism to slow and makes the bones more
vulnerable to conditions like osteoporosis.

* You've spent months preparing for your first marathon. make sure you remember
these important race day tips so you can finish
strong." -Lisa Dorfman, M.S., R.D., L.M.H.C. sports nutritionist, elite runner
and Ironman triathlete
Eat wisely-If you're not used to running on a full stomach, it's not a good idea
to feast right before a marathon. Remember, it
takes 3-4 hours for food to digest, so eat early.
Fuel up before the race-Drink at least 16 ounces of a sports drink with
carbohydrates about 2 hours before the marathon, then
another 8-16 ounces just before the race. Be sure to stop to drink at least 2-4
ounces at every fluid station.
Slow down through the fluid stations-Walk or slow down at the fluid stations. If
you try to run through a station, you'll end up
spilling more than you drink. Slow down, grab a cup of fluid, squeeze it to make
a funnel, and drink it up.
Drink at every fluid station- Drink even if you don't feel thirsty. Thirst is
not a reliable indicator of fluid needs because by the
time you feel thirsty, you're already dehydrated.
Know the warning signs of heat illness-If you experience undue lightheadedness,
lethargy, confusion, nausea, vomiting or muscle
cramps, stop running and seek medical help immediately. As nausea or vomiting
subsides, consume fluids (sports drinks) to help
rehydrate.



Ongoing Events:

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

September 17-18, 2004:
Reach the Beach Relay - NH
http://www.rtbrelay.com/index.shtml

September 18, 2004:
Asheville Half Marathon - NC
http://www.citizen-times.com/race/
* Delayed to October 2nd due to IVAN*

Montréal Festival Du Triathlon 2004 - PQ
http://www.esprittriathlon.com/

Grand Columbian Iron Distance Triathlon - Grand Coulee Dam, WA
http://www.thegrandcolumbian.com

USA Triathlon National Age Group Championships - Shreveport, LA
http://www.usatriathlon.org/Events/Champs_AG_national.htm

Television - CBC, Noon
IAAF Golden League - ISTF Berlin

September 18-19, 2004:
World Athletics Final - Monaco
http://www.iaaf.org/waf04/index.html

September 19, 2004:
Chicago Half Marathon, IL
http://www.chicagohalfmarathon.com

Jefferson Hospital Philadelphia Distance Run - PA
http://www.philadistancerun.org

Madrid World Cup triathlon - Spain
http://www.triathlon.org/world-cup/wcup2004/madrid-2004/index.htm

Maui Marathon/Half Marathon/5K, Kaanapali, HI
http://www.mauimarathon.com

Nautica Malibu Triathlon - Malibu, CA
http://www.nauticamalibutri.com

Turin Marathon - Italy
http://www.turinmarathon.it

September 26, 2004:
Toronto Waterfront Marathon - Toronto, ON
http://www.torontowaterfrontmarathon.com


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 FrontPage and our Runner's Web Television Links page at:
http://www.runnersweb.com/running/rw_television.html

For Triathlon Coverage check out The Sports Network at:
http://www2.sportsnet.ca/tvschedule/tvsked_sport.php?region=ONTARIO&schedule_id=\
25

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