A Free Weekly E-zine of Multisport Related Articles.

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 Corporate Relay and the Canadian Iron Distance Triathlon. 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.


Support our advertisers:

1. 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

2. Toronto Waterfront Marathon. September 25, 2005:
http://www.torontowaterfrontmarathon.com/

3. 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

Shopping on the internet? Check out our list of affiliate programs at the bottom
of the email.

The Runner's and Triathlete'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 necessarily
those of 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 "Plain 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. If you wish to sign up for free
access to sources for our articles without using your
main email address we suggest the use of a mail alias program such as
http://www.emailias.com.


New This Week:

Request for Help:
The Runner's Web News is indexed by Google, NewsNow(UK), MSN's news NewsBot,
AskJeeves and a number of other news searches.
Our RSS feed is available through Yahoo and other RSS Readers.
We are requesting our subscriber's help in getting our News indexed by Yahoo.
Go to this link below and follow the instructions:
News content providers can submit content directly to the Yahoo! News Search
index by selecting the "Suggest news site" from the
pull-down menu on the News feedback form.
Please provide the following information in the feedback window
-http://add.yahoo.com/fast/help/us/news/cgi_feedback/ to assure that Yahoo! can
process your request.
Name of news source (Runner's and Triathlete's Web)
URL of news source (http://www.runnersweb.com/running/rw_news_index.html)
RSS address (optional) (http://www.runnersweb.com/running/RW_RSSNews.xml)
Contact email address.
Thanks for your help.

On January 7th we started a new feature on the website - A Question and Answer
with Owen Anderson from Running Research News.
Send in your training related questions for Owen to answer to
mailto:webmaster@...?subject=Owen_Anderson
Check out the questions and answers from the Q and A Index page at:
http://www.runnersweb.com/running/RRN_AskOwen_index.html

If anyone is looking for a web mail provider, you might wish to consider
Google's GMail. Currently you can get GMail by invitation
only from a current user. I still have some invitations to give away to the
first to respond (by email timestamp) Digest
subscribers to contact me at: mailto:kparker@....

The Runner's and Triathlete's Web Digest is now available through an RSS feed
for myYahoo at:
http://e.my.yahoo.com/config/cstore?.opt=content&.url=http%3a//rss.groups.yahoo.\
com/group/RunnersWeb/rss
The Digest is also available through other RSS Readers on request.

Microsoft® Alerts on RunnersWeb.com Inc.
RunnersWeb.com Inc. now offers Microsoft® Alerts! This service lets you receive
important messages through your MSN® Messenger or
Windows® Messenger, your e-mail, or your mobile device. You can choose how and
when you receive these messages by specifying your
preferences during the easy setup process.
Sign up at:
http://www.messagecast.net/alerts/login.do?PINID=2598&returnURL=http://www.runne\
rsweb.com

We are currently at 916 subscribers as of publication time. Forward the Runner's
Web Digest to a friend and suggest that they
subscribe
at: http://groups.yahoo.com/group/RunnersWeb/join.

Race Directors:
Advertise your event on the Runner's Web. Over 1.8 MILLION visits in 2004!
For more information:
http://www.runnersweb.com/running/rw_advertising.html
For text ads check out our AdBrite partnership at:
http://www.adbrite.com/mb/commerce/purchase_form.php?opid=15182&afsid=1

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


Runner's and Triathlete's Web Content Partners:

* Sports Nutrition by Sheila Kealey.
Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing
Team and X-C Ottawa. She has a Masters in Public
Health and works in the field of nutritional epidemiology as a Research
Associate with the University of California, San Diego. Her
column index is available at:
http://www.runnersweb.com/running/SK_index.html

* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael. From the
beginning, the mission of the company has been to
improve the lives of individuals we work with through the application of proper
and effective fitness and competitive training
techniques. Whether your focus is recreational, advanced, or you are a
professional racer, the coaching methodology employed by CTS
will make you a better athlete. Check the latest column from CTS at:
http://www.runnersweb.com/running/cts_columns.html.

* Running Research News
Running Research News is a monthly newsletter which keeps sports-active people
up-to-date on the latest information about training,
sports nutrition, and sports medicine. RRN publishes practical, timely new
material which improves workouts, prevents injuries, and
heightens overall fitness. Check our latest column from Running Research News
at:
http://www.runnersweb.com/running/RRN_index.html

* Peak Performance Online
Peak Performance is a subscription-only newsletter for athletes, featuring the
latest research from the sports science world. We
cover the whole range of sports, from running and rowing to cycling and
swimming, and each issue is packed full of exclusive
information for anyone who's serious about sport. It's published 16 times a
year, including four special reports, by Electric Word
plc. Peak Performance is not available in the shops - only our subscribers are
able to access the valuable information we publish
Check out our latest article from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html

* Peak Running Performance
Peak Running Performance Is The Number 1 Technical Running Newsletter In
America! Check out their article index at:
http://www.runnersweb.com/running/PRP_index.html.

* WatsonLifeSport
Lance Watson is "Just The Winningest Coach in Triathlon". He has been coaching
triathlon and distance running since 1987. Over the
years, Lance has coached some of the most successful athletes in the sport of
triathlon and duathlon,
The latest WatsonLifeSport article (Iron nirvana - 10 ways to recharge your
season)
is available at:
http://www.runnersweb.com/running/news/rw_news_20050121_LW_IronNirvana.html


This Weeks Personal Postings/Releases:
We have NO personal postings this week.


This Week's Digest Article Index:
1. Plyometrics and Distance Running
2. Science of Sport: Altitude Versus Sea Level Training
3. Triathlon: Setting Realistic Goals During Pregnancy
4. First step on road to salvation
Spurred on by guilt and inflamed by unrealistic ideals, people rush in their
droves to join a gym in January and memberships
flourish.
5. Identifying Goals Can Limit Broken Fitness Dreams
6. A Running shoe guide for Dummies
If you followed along with our previous sections you should have the run down
about the advantages of buying a serious running shoe.
7. Do You Really Need Energy Gels?
8. Single Leg Strength
Getting a leg up on the Competition.
9. Race to Vacation
10. Joe Henderson's Running Commentary - Fun Foods
11. Slow and steady wins weight-loss race
New year brings focus on nutrition, fitness.
12. From Runner's World
13. Going downhill has health benefits
Different exercises have different effects on fats and sugars.
14. Essential Efforts to Elevate Endurance
Long Runs: Why and How to Run Them (Part I).
15. The highs and lows of altitude training
Training or living at altitude is a tactic many cyclists use to improve their
physiology and prepare for races at altitude.
16. "Thin" Gene Swings Both Ways
Earlier linked to a severe deficiency of fat, it can also spur obesity and may
be a target for weight treatments.
17. Even Two Days Inactivity May Be Unhealthy
Lack of exercise appears to quickly decrease insulin sensitivity, a possible
precursor to diabetes.
18. Indoor Trainer "Skill Drills" For Improved Pedaling
19. Daily Drink Improves Thinking in Older Women -Study
20. Plan ahead: how to recognize potential training difficulties before they
become real problems
21. The Weekly Training Mix - What We All Need
22. Winter Strength Training - Find your way into the weight room
23. Winter running: Helping your feet survive
24. “Weighting” for Triathlon Season
25 News Scan
A collection of news items.


Runner's Web Weekly Poll:
This week's poll is: "Which type of running shoe(s) do you wear?"

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: "Why did Paula Radcliffe choose to run the London
Marathon over the Boston Marathon?"
The results at publication time were:
Answers Votes Percent
1. Appearance money 44 50%
2. Patriotism 12 14%
3. Both 20 23%
4. Other 7 8%
5. No opinion 5 6%
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: JoshCox.com.
"Thanks for stopping by. My hope is that this site can be used as a resource for
all runners, fans of the sport, and all those
wishing to obtain fitness and improve the quality of their life. Running is a
great sport but it is more than that, it's a
lifestyle. It is something that every able bodied person can participate in and
is a gift you can give yourself everyday.
I have been very blessed over the years to have had the opportunity to work with
many of the top athletes and coaches in the world.
I will do my best to share my experiences and what I have learned in order to
help others achieve their goals and make their dreams
a reality.
Running is one of the things I was created to do. It certainly does not define
me but it is a major part of who I am. I run because
I have been entrusted with a gift, I run because it makes me feel good, I run
because I have never finished and said "that was a
waste of time," I run to be fast, I run so I can feel the pain...and beat it, I
run to test myself, I run because sitting on the
couch just doesn't do it for me, I run because I love the way it makes me feel,
I run because I love to win and hate to lose, I run
because...I can."
Check out the site at:
http://www.joshcox.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: Run Strong
Beck, Kevin
Available in March 2005
About the Book
Run faster and longer with less effort than ever before! Putting in the miles is
only one part of the training equation. You can
become a much stronger overall runner by improving leg turnover, efficiency,
body alignment, muscle balance, and running-specific
muscle strength, and by finding your most effective range of motion.
Expert coaches and runners show you how to assess what you need and implement
these training methods into your current program. And
if you’re returning from injury, you can bounce back stronger and faster than
ever before.
Make your base miles pay off by improving your efficiency and economy. With Run
Strong you’ll maximize your current fitness level
and see results at the very next race!
About the Author
Kevin Beck has been a runner since 1984 and is currently a senior writer for
Running Times magazine. He has also written about
sports and health-related topics for Marathon & Beyond, Men’s Fitness, The
Roanoke Valley Sports Journal, and numerous other
publications.
After running cross country at Concord High School and for the University of
Vermont, Beck made the marathon his event of long-term
focus a few years after college graduation, running 2:39:37 in his initial
attempt at the distance in 1994. Since then, the New
Hampshire native has steadily carved his personal best down to 2:24:17, placing
seventh among Americans and 28th overall at the 2001
Boston Marathon.
In 2003, Beck placed seventh at the USA Track & Field New England 13.1-meter
Championships and ran 1:49 to win the Eastern States
20-meter. He went on to kick off 2004 with a series of personal bests: 13.1M
(1:08:22), 10M (51:33), and 5,000 meters both on the
track (14:58.2) and on the road (15:16).
Beck has also served as a distance-running coach at various levels and is
coached by two-time U.S. Olympic marathoner Pete
Pfitzinger. He also helped coordinate a research study on exercise and diabetes
at the University of California at San Francisco,
where he was a diabetes researcher and exercise technician for the Mount Zion
Medical Center.
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736053\
62X

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. Plyometrics and Distance Running:
Science of Sport: Plyometrics and Distance Running
By Owen Anderson, Ph. D. (copyright © 2003-2005)
Evidence that plyometric training improves running economy and distance-running
performance continues to pile up. In recent research
carried out by Rob Spurrs and colleagues from the Human Movement Department at
the University of Technology in Sydney, Australia,
just six weeks of plyometric work (with 15 total plyometric sessions) improved
3-K run time by almost 3%!
17 male distance runners with an average age of 25 who had been actively
training for approximately 10 years participated in the
Australian investigation; nine were assigned to a control group, and eight took
part in the experimental, plyometric training (1).
Prior to the study, all 17 athletes had an average weekly training volume of 60
to 80 kilometers (37 to 50 miles). None of the
subjects had performed plyometric exercises during the three months leading up
to the study.
Runners in the experimental group completed two plyometric workouts per week for
three weeks and then three plyometric sessions each
week during the final three weeks of the study. Prior to each plyometric
session, all of the runners carried out a 20-minute,
dynamic warm-up which included leg swings, ankle bounces, skips, and
run-throughs; some static stretching was also performed. The
plyometric training was designed to be progressive, in the sense that the
exercises became more complex, more sets of drills were
completed, and the total number of foot contacts per session increased during
the six-week period. The plyometric drills included
squat jumps, split-scissor jumps, double-leg bounds, alternate-leg bounds,
single-leg forward hops, depth jumps, double-leg hurdle
jumps, and single-leg hurdle hops. For all of the exercises, the runners were
instructed to give maximal efforts with minimal
ground-contact times. To receive a summary of the actual sessions completed by
the runners over the six-week period (with sets,
reps, and progressions, along with instructions for performing the exercises),
please send an e-mail note to mailto:owen@....
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050121_RRN_Plyometrics.html


2. Science of Sport: Altitude Versus Sea Level Training:
Altitude Versus Sea Level: Why has the progression of world records slumped
since endurance athletes began training at altitude?
During the years between 1956 and 1968, no endurance runner gave a thought to
training in Boulder, Albuquerque, the French Alps, the
mountains near Mexico City, or in any of the currently popular moderate- to
high-altitude training sites. In spite of that glaring
omission, in spite of the fact that almost every serious endurance athlete was
training mundanely at sea level, world records at
distances ranging from 1500 to 10,000 metres improved at an incredible rate.
For example, world-record pace in the 1500 metres improved from about 6.8 metres
per second in 1956 to a nifty 7.03 metres per
second in 1968, a 3.4-per cent upgrade which translated into about a
seven-second improvement per 1500 metres.
In the 10,000-meter event, world-record speed advanced from around 5.76 metres
per second in 1956 to about 6.03 metres per second in
1968, a 4.7-per cent upswing which corresponded with a stunning, greater than
75-second improvement in 10-K time.
You would expect that records would have continued to advance at a similar, or
even higher, rate after 1968, especially since
African runners were beginning to emerge as powerful forces in the world of
endurance running during the 1970s. But 1968 turned out
to be a critical year in the history of endurance training. With the Olympic
Games scheduled for Mexico City that year, almost all
of the best distance runners trained at altitude in order to optimally prepare
for Mexico City's 7500-foot elevation. Many of those
runners continued training at altitude 14 subsequent years, and altitude
training has gained in popularity among endurance athletes
since then.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050119_PPO_AltitudeSeaLevel.htm\
l


3. Triathlon: Setting Realistic Goals During Pregnancy:
From The Woman Triathlete by Christina Gandolfo
The first rule is to realize that once you become pregnant, it's time to switch
your focus from training for triathlon to training
for the event of a lifetime!
As you know, training is sport specific. If you want to be a good runner, you
need to run. In pregnancy, you need to start training
as soon as you learn you're pregnant. There is some controversy about being able
to strengthen an already stretched muscle, so the
sooner you work on strengthening muscles that support the pregnancy, the easier
it will be for your body once the baby starts
growing in size. You'll also need to continually modify your training program to
meet the increasing demands of growing a baby.
While moderate exercise intensities have been proven to be beneficial in
pregnancy, strenuous exercise during pregnancy has not been
well studied. There are concerns that during strenuous workouts (exercise above
80 percent of your max heart rate and more than one
hour in duration), the woman is competing for oxygen with her fetus. Exercise
causes diversion of blood from the internal organs,
including the uterus, to the working muscles. The harder you exercise, the more
blood is directed away from the uterus and your
baby.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050118_HK_WT.html


4. First step on road to salvation:
Spurred on by guilt and inflamed by unrealistic ideals, people rush in their
droves to join a gym in January and memberships
flourish. Overindulgence at Christmas, coupled with tempting offers, cleverly
disguise the hundreds of pounds that will be spent on
joining an institution that, by March, most members will be visiting less often
than the local pub.
Encouraging as this new wave of exercise enthusiasts may be, any long-term
relationship with the treadmill and the rowing machine
requires hard work and dedication. Fine if you find communal changing rooms and
Lycra bodysuits unthreatening, not so if you cower
in the corner trying to avoid anyone seeing the knickers that found their way
into the coloured wash and turned a putrid shade of
green.
The gym experience is not for everyone. However, there is salvation, and it
comes in the form of a good, old-fashioned walk. Not
only is walking beneficial for physical health, it is valuable for mental health
as well.
Research has found that the saying 'go for a walk to clear your head' has
considerable veracity. While recording the new series of
Ramblings for Radio 4 recently, I walked with a group that had been established
specifically to help mental-health patients. They
found solace and support and the companionship of other people in a shared
venture in which a level of achievement was attained
without the walk at any stage becoming competitive or threatening.
More...from The Guardian at:
http://observer.guardian.co.uk/sport/story/0,6903,1391398,00.html


5. Identifying Goals Can Limit Broken Fitness Dreams:
Having been in the fitness industry for the past 20 years, it is disappointing
that the hoards of new exercisers who crowd the gyms
in January are usually nowhere in sight by spring break. Many continue to pay
for an expensive, unused gym membership contract
throughout the year.
They know that exercise is important for health, but they never seem to be able
to make time for it. How do you avoid the pitfall of
broken fitness dreams in 2005?
Before you sign up for the latest and newest fitness promise (gym, fitness
product, or diet), take an honest look at yourself. What
are your goals for beginning an exercise program?
What do you actually want this program to do for you? Answering these questions
will help you establish a clear fitness goal and
improve your chances of success.
Goal-setting establishes the "why" of exercise. For example, "I am exercising to
lose weight." Exercise will not help you with this
goal unless you consistently burn more calories than you take in. Without
finding time for exercise most days of the week and
restricting calories modestly, you will not be successful, regardless of how you
go about it.
More...from Rediff.com at:
http://www.rednova.com/news/display/?id=118905


6. A Running shoe guide for Dummies:
If you followed along with our previous sections you should have the run down
about the advantages of buying a serious running shoe.
We reviewed the different foot types, the down and dirty details on midsole
cushioning and understanding stability features. Now
that you know more than you ever wanted to about running shoes, it’s time amaze
your friends with your newfound knowledge and set
you loose on some running shoe stores.
Where to look for running shoes?
Step 1: Find a specialty running shoe store that knows runners
Locate the store in your area known for supporting runners, putting on races,
and really fit testing runners with technical running
shoes. Many of these stores have knowledgeable runners for sales help and may
allow you to test run in the shoes or even have a
tread mill where they can watch you run.
That is the store you want to support with your business. In the long run –
figuratively and literally - you will be much happier
with your choice of shoes and your running will be much more enjoyable once you
have found the right shoes.
Before you go, you should at least know what type of shoe that you are shopping
for. Is it: stability, cushion, motion control or
would you be best off with a light weight trainer? It is important to know this
before you walk in the door. It’s also a good idea
to bring in a worn out pair of running shoes so you can show the sales person
the wear pattern on the outsole.
Get intimate with your test shoes. Try as many as you like and take several
models out for a test run. Hey these are the shoes you’
ll be counting on to keep your healthy and running for the next 3-6 months. Keep
in mind that the “top of the line” shoe or the one
on sale may not be correct for your running style. In running shoes, more is not
always better. The right fitting shoe with the
correct type and amount of technology is your goal.
More...from Cool Running at:
http://www.coolrunning.com/engine/2/2_1/a-running-shoe-guide-for-.shtml


7. Do You Really Need Energy Gels?
Depending on the brand, the gels provide 100 to 110 calories and 24 to 28 grams
of carbohydrates per serving.
Energy gels could be described as the offspring of a sports drink and an energy
bar.
Exhibiting qualities of both, the energy gel is absorbed easily like a drink but
packs more of a nutritional wallop, like a bar.
It is because of this versatility that energy gels are becoming more widespread
in the demanding world of professional sports and
more popular in the recreational world of amateur athletics.
"The gels are very popular in the world of professional cycling and racing,"
said Richard Kerner, owner of Bicycles-N-Gear in Myrtle
Beach. "If you watch [cyclists] on television, you'll notice that they wear
special belts that enable them to hold energy gels."
More...from eDiets.com at:
http://www.ediets.com/news/article.cfm/cmi_874454/cid_29


8. Single Leg Strength:
Getting a leg up on the Competition.
Strength training is a hot topic among endurance athletes and coaches these
days. Internet web sites and forums constantly debate
the merits and value of weight training for endurance athletes. Addressing this
issue entirely is beyond the scope of this article,
but I will demonstrate how and why you should incorporate single leg strength
(SLS) training into a year round training plan.
The Split Squat
All strength training is not created equal. It is important to think of strength
training as a spectrum, rather than just sitting on
weight stack machines making time until spring. Big gear, low RPM cycling is a
form of resistance training, as is swimming with
paddles or executing hill-bounding drills. Body building type training will not
lead to better triathlon performances, and it can be
detrimental due to the creation of muscle imbalances and increased body mass.
Endurance athletes need to think beyond the value of strong powerful muscles. A
well- designed strength plan will fortify tendons,
ligaments and connective tissues, which are often the source of overuse injuries
in many multi-sport athletes.
More...from Inside Triathlon at:
http://www.insidetri.com/train/cts/articles/2520.0.html


9. Race to Vacation:
As you consider your fitness goals for the new year, look beyond the constraints
of your local race calendar. Whether it's a weekend
getaway or a week-long vacation, an out-of-town running event can bring new
opportunities to:
Align your distance goal with your training timeframe.
Ready to commit to a 10K training plan NOW, but can't find a local race six
weeks away? You've just made the case for a weekend
trip—after all, you don't want to lose your momentum. For similar reasons of
timing, many marathoners will select an out-of-town
race that best fits their long-term plans. After all, you might be eight months
away from marathon shape when your local race occurs
in two months. Compare your workout program against your calendar, and search
for events near your ideal target date.
Enjoy the scenery of a new location.
Imagine experiencing San Francisco's diverse neighborhoods and beautiful
coastline while running a half-marathon with The Nike 26.2.
Or letting the breathtaking architecture of Paris or Prague motivate you over
the course of a full marathon. Sure, you can be a
tourist anywhere you go, but there's nothing quite like seeing a city by running
through its streets, parks, or signature vistas.
More...from Nike at:
http://www.nike.com/nikerunning/usa/home.jhtml?loc1=tools_training&loc2=runners_\
library&loc3=97&promoID=em#runners_library
[Long URL]


10. Joe Henderson's Running Commentary - Fun Foods:
My childhood was long past before I gave up childish things. They aren't
completely gone yet, but most of them are far enough in my
past that I've consigned them to a Hall of Fame.
Athletic Halls of Fame require retirement for at least five years for
eligibility. This is how it is with the baseball and track
Halls, and so too with my Junk Food Hall of Fame.
Yes, I admit it; I've always been a junkie. This started young.
The greatest treat that Grandma Henderson could feed us was sugar sandwiches.
This nutritional nightmare started with white bread,
continued with a quarter-inch of butter (or, on special occasions, whipping
cream so thick it spread like butter) and ended with a
half-inch of white sugar.
My dad's variation was a jelly sandwich on white bread. He used so much of the
sweet stuff that we asked him, "Do you want a little
more bread on your jelly?"
During college I lived two blocks from a Dairy Queen. Heaven!
A day without ice cream became like one without a sunrise. Or SUNSET, because
most of my days ended with this treat.
Weather didn't matter. A zero night was no different from a 90-degree evening.
After track practice, I'd trudge to DQ for my
dessert -- usually a cherry and butterscotch shake.
On my first job after college, I worked nights. I'd get home about two A.M. and
sleep until 10 or 11, then wake up to a run.
This meant eating my first meal at noon. I now lived near a McDonald's, where my
standard "breakfast" of two double-cheeseburgers, a
double order of fries and a large root beer. (Never could stand the Mac's
shakes, which were poor imitations of Dairy Queen's.)
More...from Joe Henderson at:
http://www.joehenderson.com/archive/485.html


11. Slow and steady wins weight-loss race:
New year brings focus on nutrition, fitness.
For many who overindulged in December, January is time to take steps to shed
extra pounds put on from cookies and cocktails galore.
Losing weight tops many people's list of new year resolutions -- a positive and
"powerful thing," says Jon Harris, vice president of
corporate development and communications for Bally Total Fitness.
"The resolutions are critical because it gives people a chance to have a new
beginning," Harris says.
Americans were expected to spend more than $40 billion in 2004 on weight-control
pills, gym memberships, diet plans and related
foods, estimates Marketdata Enterprises, which studies the weight-loss industry.
More people -- nearly a third of membership
sales -- enroll in Bally fitness programs from January through March than in any
other comparable three-month stretch, Harris says.
More...from CNN at:
http://www.cnn.com/2005/HEALTH/diet.fitness/01/13/weight.loss/index.html


12. From Runner's World:
* Coach's Corner
Treat Yourself: "Stretching is a fine preventative measure when done regularly.
But when you have a case of tendonitis or some other
overuse injury, too much stretching can prolong rather than speed recovery.
Instead, schedule a deep-muscle massage in the muscle
group immediately above or below the affected area." - Ed Eyestone, men's
cross-country coach at Brigham Young University

* Injury Prevention
A stride that's too long can tighten your hamstrings and stress your knees and
other joints, so aim for a quick, smooth, rhythmic
turnover. Keep your feet low to the ground, and touch the surface lightly. Don't
bounce, as this creates greater impact and slows
down your forward momentum

* Performance Nutrition
Watch that double espresso. Unfiltered coffee--the type in espresso, latté,
Turkish coffee, and cappuccino--may raise blood
cholesterol and homocysteine levels. Many experts argue that moderate amounts
are safe, but by "moderate" they mean 2 1/2 cups of
coffee a day or less.

*Words That Inspire
"The long run is what puts the tiger in the cat." -Bill Squires, coach of Bill
Rodgers and other marathoners

* Editor's Advice
"When running on the coldest days of winter, wear layers of clothing for maximum
warmth. Air will get trapped in the pockets between
the layers, providing an insulating effect. A hat is vital, too, as most body
warmth is lost through your head." -Eric Paul, RW
senior designer

* Training Talk
"Run down how you feel from head to toe. Consciously relax your eyes, jaws,
neck, shoulders, arms, and feet. Correct your posture.
Check your footfall. Instead of focusing on fatigue, make sure that you are
running as efficiently as possible. If you need to, when
you reach your toes, start over and check yourself again." -From the Complete
Book of Women's Running by Dagny Scott



13. Going downhill has health benefits:
Different exercises have different effects on fats and sugars.
If exercise is too much of an uphill battle, you may want to try the downside.
A novel study of hikers in the Alps made the intriguing discovery that different
types of exercise had different effects on fats and
sugars in the blood.
Going uphill cleared fats from the blood faster, going downhill reduced blood
sugar more, and hiking either way lowered bad
cholesterol.
Both types of hiking are beneficial, but one may help diabetics more than the
other, said Dr. Heinz Drexel of the Academic Teaching
Hospital of Feldkirch, Austria, who reported the research at a recent American
Heart Association conference in New Orleans.
His was a most unusual study, involving steep mountains and lifts at a ski
resort.
"If you think about this in practical terms, it's pretty hard to imagine how any
human being could just go one way and get back to
where they started unless they happen to live near a cable car, which was used
in this study," said Dr. Raymond Gibbons, a
cardiologist at the Mayo Clinic in Rochester, Minnesota, who had no role in the
research.
More...from CNN at:
http://www.cnn.com/2005/HEALTH/diet.fitness/01/07/exercise.ups.downs.ap/index.ht\
ml


14. Essential Efforts to Elevate Endurance:
Long Runs: Why and How to Run Them (Part I).
by Pete Pfitzinger, M.S.
One of the questions I get asked most frequently is, "How fast should I do my
long runs?" In the past, my standard recommendation
has been to run 10 to 20 percent slower than goal marathon race pace. Upon
reflection, this advice is too simple. The correct answer
is, "It depends on how that particular run fits into your overall training
schedule." In this column, we will briefly discuss the
physiological benefits of long runs. Then, we will look at how hard to do your
long runs to prepare optimally for a marathon.
Why run long?
Long runs stimulate a variety of physiological adaptations, which lead to
improved marathon performance. One of the most important
objectives of long runs is to deplete your glycogen (the storage form of
carbohydrate) stores, which signals your muscles and liver
to store more glycogen. Long runs also train your muscles to rely more on fat
and less on carbohydrate at a given pace so your
glycogen stores last longer. In addition, long runs play an important role in
building confidence for the marathon.
What is the optimal intensity for long runs?
The appropriate intensity for your long runs varies depending on the objective
of each training session. Some of your long runs
should be truly challenging, while others should be downright comfortable. How
hard you should do a specific long run depends on the
amount of time until your goal race, and the effort required for the other
workouts in your training program. The following four
long run intensities all have a place in your marathon preparation:
1) 10 to 20 Percent Slower than Marathon Race Pace: This is the optimal effort
for most long runs. The first few miles can be nice
and easy, but by five miles into your long run, your pace should be no more than
20 percent slower than marathon race pace (MRP).
Then gradually increase your pace until you are running approximately 10 percent
slower than MRP during the last four to eight
miles.
More...from Running Times at:
http://www.runningtimes.com/issues/03sept/pfitzinger.htm


15. The highs and lows of altitude training:
Training or living at altitude is a tactic many cyclists use to improve their
physiology and prepare for races at altitude. In
recent years, more research has been carried out on the subject and different
theories have developed. Cyclingnews caught up with Dr
John Hellemans, a sports medicine practitioner and former athlete based in New
Zealand, who has extensive experience on the subject.
Dr Hellemans has been involved in altitude camps as both coach and athlete for
many years and provides an overview of altitude
training and how to handle it.
The 'Ultimate Altitude Training Camp' is being offered by an experienced New
Zealand-based cycling travel company, Pacific Cycle
Tours. It costs NZ$3850, about US$2700 (ex-travel to South America) and will be
held from July 21 to August 8 this year.
Cyclingnews: Basically, why should cyclists train at altitude?
Dr John Hellemans: Various forms of altitude training and altitude simulation
are well proven methods to improve endurance
performance in many sports. Road cycling is an endurance sport with a high
dependency on the aerobic (oxygen dependant) energy
systems. Your capacity to process oxygen in an energy efficient way is a
deciding factor in cycling performance as it helps you to
last longer at a higher average velocity.. If you can improve the amount of
oxygen delivered to the working muscle (by increasing
the red blood cells) and process it in the most energy efficient manner (by
improving the off loading and processing mechanisms),
you have an immediate advantage. Altitude training achieves just that. Also,
many races, especially at international level, have
mountain stages and being acclimatised to altitude will help performance at
altitude.
More...from Cycling News at:
http://www.cyclingnews.com/fitness.php?id=fitness/2005/altitude1


16. "Thin" Gene Swings Both Ways:
Earlier linked to a severe deficiency of fat, it can also spur obesity and may
be a target for weight treatments.
A gene linked to a severe deficiency of fat can also cause obesity, suggesting a
new target for controlling weight.
The gene, for the protein lipin, alters fat storage and metabolism and is
thought to be the first gene found to control the body's
fat content up or down depending on its expression levels in fat and muscle.
Previously linked to a disorder called lipodystrophy, the gene may therefore be
a target both for treating the condition and for
treating obesity, a condition at the opposite end of the spectrum.
"Lipodystrophy and obesity represent extreme and opposite ends of the adiposity
spectrum and have typically been attributed to
alterations in the expression or function of distinct sets of genes," says Karen
Reue of the David Geffen School of Medicine at the
University of California, Los Angeles. "Lipin represents the first gene with the
capacity to go both ways on the scale, modulating
body fat content from one extreme to the other."
More...from Better Humans at:
http://www.betterhumans.com/News/news.aspx?articleID=2005-01-18-5


17. Even Two Days Inactivity May Be Unhealthy:
Lack of exercise appears to quickly decrease insulin sensitivity, a possible
precursor to diabetes.
As little as two days physical inactivity appears to decrease the body's
efficient use of insulin, a possible precursor to diabetes
and related diseases.
Professor Frank Booth and doctoral student David Kump of the University of
Missouri-Columbia made the discovery by simulating a
sudden drop in activity in rats.
The researchers allowed the rats to run on an exercise wheel for three weeks and
then locked the wheel for two days.
They found that insulin sensitivity decreased the longer the rats stayed
inactive.
"Everyone is looking at the benefits of exercise, but we are looking at the
consequences of stopping that exercise," says Kump.
"People already know that exercise is good for them. This shows that within a
very short time frame of inactivity, the insulin does
not work as well and might have negative effects."
Increased risk
Decreased insulin sensitivity is thought to put people at greater risk of such
conditions as diabetes, heart disease, obesity and
hypertension
More...from Better Humans at:
http://www.betterhumans.com/News/news.aspx?articleID=2005-01-19-5


18. Indoor Trainer "Skill Drills" For Improved Pedaling:
Source: Coach Al Lyman, CSCS
At least one time each week during your indoor “trainer” rides, it is important
to devote some time to improving pedaling efficiency
and skills. Among your goals for this skill work are: 1. to refine your pedal
stroke and promote pedaling
efficiency/coordination/strength, and 2. to develop easily referenced drills
that you can employ in training and racing situations.
Though it is common to think of these skill drills as “winter only” or
off-season training, I believe there can be great benefit to
performing these drills through out the entire training year.
Some additional goals for these drills are:
1. To improve your ability to sustain a higher overall cadence during rides at
A-Race “goal speed/pace.”
2. Learn to be able to feel and reference all aspects of the pedal stroke (to
more effectively vary muscle recruitment and spread
the workload ut)
3. Learn new skill drills that help you to keep your indoor training fresh and
interesting
4. Improve neuromuscular coordination and strength which eventually will turn
into greater power production and efficiency at your
“goal speed”
5. Learn to “float” a leg, e.g. shutting one leg off while pedaling so that it
can have a rest. This is a valuable skill that can be
employed in racing situations.
More...from TriFuel.com at:
http://www.trifuel.com/triathlon/bike/indoor-trainer-skill-drills-for-improved-p\
edaling-000616.php


19. Daily Drink Improves Thinking in Older Women -Study:
Women who enjoy a drink of beer or wine daily have sharper minds into old age
than women who abstain, U.S. researchers reported on
Wednesday.
The report, based on a study of nearly 12,500 nurses, adds to the apparent
benefits of light to moderate drinking, which can also
prevent heart disease and stroke.
"Our study suggests that moderate consumption might provide older women some
cognitive benefits," said Dr. Francine Grodstein of
Brigham and Women's Hospital and Harvard Medical School in Boston, who worked on
the study.
Writing in the New England Journal of Medicine, Grodstein and colleagues said
they found that drinkers aged 70 to 81 were 20 percent
less likely to experience a decline in their thinking skills over a two-year
period than women who did not drink at all.
On average, the women who quaffed a beer or a glass of wine each day tended to
have the mental agility of someone a year and a half
younger than abstainers.
More...from Reuters at:
http://today.reuters.com/news/newsArticle.aspx?type=healthNews&storyID=2005-01-1\
9T220659Z_01_N19357105_RTRIDST_0_HEALTH-HEALTH-DRINK
ING-DC.XML
[Multi-line URL]


20. Plan ahead: how to recognize potential training difficulties before they
become real problems:
A former coach of mine, Ken Foreman, uses the term "defusing the impediments" to
describe the task of identifying obstacles to
training and racing success and to devising strategies in how to eliminate them
as potential problems.
This month's article will outline a few of the more common problems runners
encounter and will give brief suggestions as to how to
deal with them.
Rest
Integral to optimal training is the concept of optimal rest in the form of
recovery days and sleep. Thoughtful training programs
include recovery from racing or hard workouts with easy aerobic runs. Hard
running, such as longer runs, intervals, hills or speed
work, requires 2-3 days of relatively short, easy running for recovery.
As we all differ in our ability to handle hard workouts, an awareness of the
symptoms of overtraining is essential. These include
loss of appetite or body weight, insomnia, unusual joint or muscle aching,
frequent infections, irritability, depression, or simply
poor performance and a lack of desire. When training isn't going well, athletes
often assume they aren't training hard enough,
instead of recognizing the need to back off and get more rest.
Sleep requirements often increase with training increases. An easy test for
whether one is getting enough sleep is if you can stay
awake for a dull lecture or drive. If not, get more sleep.
More...from NorthWest Runner at:
http://www.nwrunner.com/features/09-02-sportsmed.html


21. The Weekly Training Mix - What We All Need:
by Rodney Cedaro (M.App.Sc.),
Consultant Sports Physiologist.
What are the essential elements of an endurance training program that will allow
you to get the biggest "bang for your buck" as a
multi-sport athlete given the constraints of available time that most of us are
ruled by in our modern day society?
Unlike training for a specialist sport, training for multi-sports such as
triathlon and duathlon offer various challenges in
addition to benefits for the aspiring triathlete/duathlete.
Firstly the effects of multi-sport training are "cumulative". In other words the
preparation that you complete for one sport will
have some "cross-over" benefits for your other activities. The downside of this
"cross-training" is that the training volume that
can be completed is far greater than what individual sport athletes can absorb,
consequently the potential for chronic fatigue from
overtraining becomes a very real threat for multi-sport participants. However,
by following a basic outline or training schedule
such as detailed herein you should be able to compete safely and close to your
potential. Those of you with ambitions higher than
simply participating (i.e. Those of you that want to race head to head with the
best around) will require a little more work,
refinement and individualisation of your training regimen, but the basics are
here. So let's get started!
More...from Tri-Training with Rod Cedaro at:
http://www.tri-training.com.au/docs/training_mix.htm


22. Winter Strength Training - Find your way into the weight room:
By Tim Crowley
I hope by now, that you have found your way to the weight room, and have become
reoriented with strength training. In the coming
months, I plan to lie out program guidelines that will enable you to get
stronger, faster and reduce the incidence and severity of
injuries.
First, allow me to present some general guidelines on how to approach this off
season’s strength program.
1. Forget most of what you have learned about strength training for endurance
athletes. The old methods of low weight high reps
training schemes are not the best way to prepare for triathlons.
2. Seek professional help. Find a strength coach who is knowledgeable in
training endurance athletes. There are a few certifications
that you may want to look for in a good strength coach:
a. CSCS- certified strength and conditioning specialist, from the National
Strength and Conditioning Association
b. NASM- National Academy of Sports Medicine
c. Weightlifting Sport Coach- from USA Weightlifting
Unfortunately, just because someone is a certified personal trainer, does not
guarantee they have the skills and knowledge base to
effectively train triathletes.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=1462


23. Winter running: Helping your feet survive:
As the days shorten and the weather cools, running becomes more difficult. Many
times it may seem more inviting to curl up with a
good book and a warm cup of tea as opposed to bundling up and facing the
elements.
For those who are motivated enough to run through the cold, dark winter days, it
is important to know how to protect the feet so
they too can survive the winter months.
1. Wear one pair of light or medium weight (depending on the temperature)
synthetic socks. Don't wear cotton socks. Synthetic socks
wick away moisture and help prevent blister formation and cold feet.
2. Consider running in a trail shoe. Trail running shoes will help protect your
feet more than lighter nylon running shoes. Trail
shoes also tend to have more tread on the bottom to add traction for slippery
surfaces.
3. Make sure your shoes fit. If your feet tend to swell a little in the summer,
then your shoes may be a little loose in the winter.
If you tend to wear heavier socks in the winter, this may not be an issue. If
not, you may find your cold toes are being jammed
against the front of the shoes when running hills and your heel may be slipping
and causing blisters.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=11355&sidebar=13&category=running


24. “Weighting” for Triathlon Season:
Most of us have hectic personal and work schedules. In fact, to fit in our
training it is often a daily achievement!
By Glenn Macnamara
Winter season has arrived in the Northern Hemisphere. Triathlon races are as
scarce as “Those Summer Nights” as triathletes enter
the off season and winter preparation. It is a crucial time for many
triathletes. If you are motivated and train consistently
through these cold months, you will reap the rewards come triathlon season. Now
is the ideal time to introduce gym sessions into
your workout routine. How can the gym benefit you in your training? This
article attempts to answer some of those questions.
Schedule
Most of us have hectic personal and work schedules. In fact, to fit in our
training it is often a daily achievement! So, how do we
squeeze in some gym work? Let's make it clear exactly what the role the gym
plays in your training schedule. It is supplementary
training. That is, it does not, or at least should not substitute for training
in the three disciplines. Supplementary needs to be
viewed as an ‘added value’ component. In the same way, most athletes with high
training volumes take many forms of vitamin and
mineral supplements to assist in keeping our immune systems healthy and ensure
our recovery is good. With this view in mind, if you
make gym part of your routine, then 2-3 times per week is sufficient for your
training. I know a few athletes who replace a bike or
swim or run session for gym work. This is not the point of the exercise! Gym
work does not replace any of your sessions.
More...from Beginner Triathlete at:
http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=342


25. News Scan:
* Hip Muscle Weakness and Overuse Injuries in Recreational Runners.
Niemuth PE, Johnson RJ, Myers MJ, Thieman TJ.
From the *Rocky Mountain University of Health Professions, Provo, UT;
daggerDoctor of Physical Therapy Program, College of St.
Catherine, Minneapolis, MN; double daggerPrimary Care Sports Medicine,
Department of Family Practice, Hennepin County Medical
Center, Minneapolis, MN; section signDepartment of Family Medicine and Community
Health, University of Minnesota, Minneapolis, MN;
parallelSports Medicine, University of Minnesota Athletics, Minneapolis, MN;
paragraph signBiology, College of St. Catherine, St.
Paul, MN; and #Psychology, College of St. Catherine, St. Paul, MN.
OBJECTIVE:: To test for differences in strength of 6 muscle groups of the hip on
the involved leg in recreational runners with
injuries compared with the uninvolved leg and a control group of noninjured
runners. DESIGN:: Descriptive analysis. SETTING:: Three
outpatient physical therapy clinics in the Minneapolis/St. Paul metropolitan
area. PARTICIPANTS:: Thirty recreational runners (17
female, 13 male) experiencing a single leg overuse injury that presented for
treatment between June and September 2002. Thirty
noninjured runners (16 female, 14 male) randomly selected from a pool of 46
volunteers from a distance running club served as
controls. MAIN OUTCOME MEASURES:: Self-report demographic information on running
habits, leg dominance demonstrated by preferred
kicking leg, and injury information. Muscle strength of the 6 major muscle
groups of the hip was recorded using a hand-held
dynamometer. The highest value of 2 trials was used, and strength values were
normalized to body mass. RESULTS:: Results comparing
the injured and noninjured groups showed that leg dominance did not influence
the leg of injury (chi(1) = 0.134; P = 0.71).
Correlations for internal reliability of muscle measurements between trials 1
and 2 with the hand-held dynamometer ranged from 0.80
to 0.90 for the 6 muscle groups measured, and all P values were less than
0.0001. No significant side-to-side differences in hip
group muscle strength were found in the noninjured runners (P = 0.62-0.93).
Among the injured runners, the injured side hip abductor
(P = 0.0003) and flexor muscle groups (P = 0.026) were significantly weaker than
the noninjured side. In addition, the injured side
hip adductor muscle group was significantly stronger (P = 0.010) than the
noninjured side. Duration of symptoms was not a
contributing factor to the extent of injury as measured by muscle strength
imbalance between injured and uninjured sides.
CONCLUSIONS:: Although no cause-and-effect relationship has been established,
this is the first study to show an association between
hip abductor, adductor, and flexor muscle group strength imbalance and lower
extremity overuse injuries in runners. Because most
running injuries are multifaceted in nature, areas secondary to the site of
pain, such as hip muscle groups exhibiting strength
imbalances, must also be considered to gain favorable outcomes for injured
runners. The addition of strengthening exercises to
specifically identified weak hip muscles may offer better treatment results in
patients with running injuries.
PMID: 15654186 [PubMed - as supplied by publisher]

* Combat Muscle Soreness with Vitamin E
If your exercise habits are less than consistent, or if you're one of those
"weekend warrior" types, a little extra vitamin E might
alleviate some of your post-workout muscle soreness
A new study from researchers at the Antioxidant Research Laboratory at Tufts
University in Boston suggests that vitamin E may help
combat damage caused by the free radicals that are the byproducts of oxygen
metabolism.
These free radicals can wreak havoc on muscle tissue and cause fatigue and
soreness after a tough workout.
Two groups of men, ranging in age from 23 to 78, took either a placebo or a
1,000 IU supplement of vitamin E for three months.
The men were tested for soreness after a 45-minute downhill run at the beginning
and end of the three-month period. Regardless of
age, the men who took vitamin E experienced less muscle damage, oxidative stress
and inflammation than those who took the placebo.
Researchers believe the same benefits can be derived from lower doses of vitamin
E (200 to 400 IU per day). Individuals who exercise
regularly, however, may now experience as significant a reduction in muscle
soreness from supplementation, largely because
consistent exercise generally yields less muscle soreness.
Source: Experimental Biology 2002 conference, New Orleans, La., April 23, 2002

* 20. Mystery compound in beer fights cancer
Some cancers are caused by heterocyclic amines, DNA-damaging chemicals found in
cooked meat and fish. When Sakae Arimoto-Kobayashi's
team at Okayama University in Japan fed these chemicals to mice, the DNA damage
to their liver, lungs and kidneys was reduced by up
to 85% if the mice drank non-alcoholic beer instead of water.
Arimoto-Kobayashi thinks as-yet unidentified compounds in lager and stout
prevent the amines binding to and damaging DNA. If these
compounds can be identified, brewers might be able to produce beers particularly
rich in them, or they could be added to foods.
Heavy alcohol consumption is blamed for around 6% of all cancers in western
countries (New Scientist print edition, 18 December
2004), though moderate consumption reduces the risk of heart disease. Since the
mice drank non-alcoholic beer, the findings do not
show whether moderate consumption of normal beer has any anti-cancer benefits.
"The total benefits and risks of beer with alcohol
are still under consideration," says Arimoto-Kobayashi.
Journal reference: Journal of Agricultural and Food Chemistry (DOI:
10.1021/jf049208k)


*End of Articles*

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

January 22, 2005:
Club La Santa International Lanzarote Duathlon - Canary Islands
http://www.clublasanta.com/Default.asp?ID=2179

Matanzas 5000 - St. Augustine, FL
http://www.1stplacesports.com/mat.htm

New Balance Games - New York, NY
http://www.armorytrack.com/entry_newbalance.htm

January 23, 2005:
Florida Gulf Beaches Marathon - Clearwater, FLA
http://www.floridamarathon.com

Robbie Burns 8K - Burlington, ON
http://www.burlingtonrunners.com/robbieburns/index.php

Sunhing Millennium Hong Kong Mountain Marathon & Half Marathon (18.6K) - Hong
Kong, China
http://www.seyonasia.com/koth/hk.html

Trinidad & Tobago Marathon & 5K - Port of Spain, Trinidad And Tobago
http://www.clico.com/marathon


For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race
reports on these events at:
http://www.runnersweb.com/running.html


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

Have a good week of training and/or racing.

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


Runner's Web Affiliate Programs:
***********************************
Our newest affiliate is TrainingPeaks.com by Wes Hobson.
Find the training program that fits you at:
http://www.trainingpeaks.com/rw

HDO Sports - Leading Edge Sports Products
http://www.modularmerchant.com/clients/hdo/?aid=12

Puma
http://clickserve.cc-dt.com/link/click?lid=41000000006585654

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

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
The Stretching Video in a DVD version. With the DVD version you're
able to use the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
Buy the DVD at:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905&e=products/video-dvd\
.htm

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

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

END...OF DIGEST...