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Runner's and Triathlete's Web Content Partners:

* Sports Nutrition by Sheila Kealey.
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* WatsonLifeSport
Lance Watson is "Just The Winningest Coach in Triathlon". He has been coaching
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This Weeks Personal Postings/Releases:
We have ONE personal posting this week.
1. Weekend Warriors Wanted!

Introducing the NEW – Intermountain Adventure Race Series!
http://www.iADVENTURERACE.com - CHECK OUT ALL THE SERIES INFO!
I've been working very hard to bring to you an exciting, fun and
challenging event series in the Intermountain West. Here's the
series low down.

Saturday, May 28th -
Race #1 - *TIMPANOGOS RUMBLE* – Provo, UT / 3-5 hr Sprint Race -
Bike, Trek, Ropes, O-course. / $75 per racer / Start time 5pm –
finish in the dark!
Sunday, May 29th – FREE - Join us for some fun summit
mountaineering in the Wasatch. We'll climb to the top of Mount
Timpanogos.

Saturday, June 18th -
Race #2 - *JACKSON THROW DOWN* – Jackson Hole, Wyoming / 6-8 hrs
Full Day Race - Bike, Trek, Ropes, O-course, Paddle(class 1-1+) /
$100 per racer / finish in the dark!
Sunday June 19th - FREE - Join us for river fun down the Snake River
Canyon (class 2-3+)!

Saturday, August 6th -
Race #3 – *BOISE BRAWL* – Boise, Idaho / 6-8 hrs Full Day Race
Bike, Trek, Ropes, O-course, Paddle / $100 per racer
Sunday August 7th – Join us for some mountain bike fun in Boise.

Friday, Saturday, Sunday, August 26-28
Race #4 – *WASATCH AR, 24 Hours of WAR* / 12 & 24 hr routes. /
Friday Night Start! Bike, Trek, Ropes, Paddle, O-course / $200 per
racer for 12 hr or $250 per race for 24 hr

IARS REGISTRATION - http://www.HighMountains.com/iars/signmeup.html

Big Mountain Adventure Racing Fun in some very cool NEW places.
Hotel discounts, fun party, food, pictures, swag and awards after
each event.

Join us for the whole series. SAVE up to $375 per team by registering
for an ALL SERIES PASS for only $400 per racer (ALL SERIES PASS is
available until May 1st only).

Limited Registration Special available until March 15th ONLY!
- ALL SERIES PASS registrations receive a $50 gift certificate to
ARGear.com! (http://www.ARGear.com)
- Register your team for the Timpanogos RUMBLE (May 28) and receive
a $15 gift certificate from ARGear.com! (http://www.ARGear.com)

Do the race and make a weekend out of it! We'll have some fun
racing on Saturday and adventuring on Sunday. Please don't delay your
registrations. With some cool destination locations, weekend events
and low entry fees, I anticipate that each event will sell out. Are
you ready to RUMBLE?

Cheers,

Todd Olsen

High Mountain Productions llc.
1540 East Kensington Ave.
Salt Lake City, Utah 84105
mailto:info@...
P: 801-597-5177
F: 801-474-0150

HIGHMOUNTAINS.com
TWISTED10K.com
iADVENTURERACE.com

Intermountain AR Championships - http://www.iADVENTURERACE.com
Timpanogos Rumble - May 28
Jackson Throw Down - June 18
Boise Brawl - August 6
Utah's 24 Hour WAR - August 26-28

Twisted10K.com Adventure Series - http://www.TWISTED10K.com
May 7, June 4, July 2, July 30,
September 24, October 29

HighMountains.com Event Sponsorship - Check them out!
ARGear.com - The Leader in Adventure Racing Gear!
Provo Marriott Hotel - Official Event Host of A Wasatch Adventure
Race 2005.
Snow*King Resort - Official Event Host of the Jackson Throw Down
Holiday Inn Boise - Official Event Host of the Boise Brawl
Hammer Nutrition /ECAPS - Serving serious endurance athletes since
1987
Sole Custom Foot beds - SOLE improves balance, stability and
endurance.
Adventure Sports Magazine - Multi-Sport Racing and Beyond!
Trail Runner Magazine - The magazine of running adventure!
Utah Sports Magazine - From team to extreme.
Nike Timing - Oregon Series Alti Compass
Omega Energy Drink - Get Juiced!
Road ID® - Road ID® is the premier line of ID for active
people.
Tread Lightly - Protecting the great outdoors through education.
UTAHAR - Utah's Local Adventure Racing Group!
AdventureRacingZone.com - The Adventure Racing Community!™
AR-List.com - Adventure Racing Email Group


This Week's Digest Article Index:

1. Science of Sport: Should You Use Active Or Passive Recovery Intervals?
2. Six Steps to a Strong Year in Triathlon
3. The importance of being rested by Lance Watson
4. Making Weight
If there’s one fact that sports scientists, coaches and athletes agree on when
it comes to a common trait in top athletes, it’s
this: a low body fat percentage.
5. Man, in his early 40s, carried no ID
NEW HAVEN — A jogger in the East Rock neighborhood was seriously injured Friday
when he was hit by a car at the corner of St. Ronan
and Highland streets.
6. Hormones in Milk Are Linked to Cancer
7. Dr. Gabe Mirkin's Fitness and Health E-Zine
8. Frantic race for fitness was scary beyond belief
Paula Radcliffe explains how her dreams of Olympic glory turned to nightmares.
She reveals the torment of injury and illness in the
desperate last days before Athens
9. Joe Henderson's Running Commentary - How Much Is Enough?
10. A guide to some of the best marathons in North America
11. Exercise Halves Men's Parkinson's Risk
Comprehensive study demonstrates protective effect of strenuous physical
activity .
12. From Runner's World
13. Know the shape you're in
With nothing more elaborate than a watch, a yardstick and some masking tape, you
can make a pretty decent assessment of your
physical condition.
14. Do Your Orthotics Fit?
Any orthotic that is going to work has to address the underlying repetitive
motion of "overpronation".
15. Athletics: Your Recovery In 28 Days - Post-Marathon Training
16. Science of Sport: Menstrual Dysfunction
The ‘Energy Drain’ for Female Athletes.
17. Doctoral Student’s Research Adds Depth to Interplay of Exercise,
Self-perception
18. A Running shoe guide for Dummies - Part IV
If you followed along with our previous sections you should have the run down
about the advantages of buying a serious running shoe.
19. VO2max Interval and Lactate Threshold Training Guidelines
20. Why Fast Pedaling Makes Sense
21. Feeling Old? Time for a Mitochondrial Tune Up
Gene treatment targets mutations and defects in cellular powerhouses that
contribute to aging and disease.
22. Chiropractic Care for Low Back Problems
23. Fitness Test for Overtraining
One of the best ways to check for overtraining is with a regular, but easily
achieved pace trial
24: Redefining the Notion of Base Training for the Cyclist and Long Course
Triathlete
25. News Scan
A collection of news items.


Runner's Web Weekly Poll:
This week's poll is: "What is your fastest (all-time) mile performance?"

You can access the poll from our FrontPage as well as voting on and/or checking
the results of previous polls.
Post your views in our Forum at:
http://www.runnersweb.com/running/runnersweb_forum.html
[Free Registration Required]

Last week's poll was "Should marathons restrict entry to serious runners by
imposing time standards similar to those at the Boston
Marathon?"
The results at publication time were:
Answers Votes Percent
1. No 66 53%
2. Yes 54 44%
3. No opinion, don't care 4 3%
Total Votes: 124

Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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Five Star Site of the Week: WomensTriathlon.com.
OWTS = Ontario Women's Triathlon Series
The former Milton Women’s Triathlon Committee has grown into its new role as a
series coordinator and our group is excited to be
working in an expanded format with our sponsors and partners.
We are a non-profit volunteer organization of female athletes committed to our
sport. We strive to produce a welcoming and
supportive triathlon event experience for women, especially beginners in the
sport.
Visit the site at:
http://www.womenstriathlon.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 :Injury Prevention: The Unbreakable Athletes (Ironman Edition)
by T. J. Murphy, Chris Chorak
Despite all the motivation in the world, an endurance athlete sidelined by
injury is doomed to losing fitness that has been hard
won. ”Injury Prevention” seeks to arm endurance athletes, of all levels and
abilities, with easy-to-do exercises and techniques to
ward off injuries well before they might normally occur.
More than a basic injury prevention book, this book seeks to present
below-the-surface lessons with the hope that those new to the
sport will learn how to prevent injury, avoid the depths of overtraining, and be
free to chase their athletic goals with full vigor,
intent, and enjoyment.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1841261092/runnersweb/102-0182896-9006569\
?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:

1. Science of Sport: Should You Use Active Or Passive Recovery Intervals?
During interval workouts, most runners jog or run easily during their recovery
intervals, but is that really the right thing to do?
Some coaches and runners believe that it is actually better to walk lightly
during a recovery break; their contention is that
walking (or even standing around in some cases) produces more complete recovery
before the start of the next work interval, compared
with actual running. In this view, the better recovery associated with passive
intervals then leads to decreased levels of fatigue
during work intervals, creating a situation in which either more work intervals
can be performed per training session – or else the
quality of work intervals can be improved.
While this thinking appears to be quite reasonable, it is also true that running
or jogging during a recovery interval will
generally keep an athlete’s rate of oxygen consumption higher, compared with
walking or resting. This is of course partially
because muscles which are involved in running utilize oxygen at higher rates,
compared with muscles which are being used to walk
slowly. In addition, running during recovery might increase blood flow to key
leg muscles, compared with walking, an effect which
would make oxygen more readily available to the muscles during subsequent hard
running. Overall, then, active recovery should lead
to two very good things: (A) Oxygen consumption should shoot up to a loftier
level during a work interval which follows an active
recovery interval, since the rate of O2 consumption would be starting from a
more-elevated point, and (B) Average oxygen
consumption for the overall session should be greater with the active
recoveries. Since the gain in VO2max which accrues from a
specific workout is believed to be directly related to the magnitude of the
oxygen consumption during the workout (1),
active-recovery workouts might provide a greater stimulus for VO2max
improvement.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050225_RRN_RecoveryInterval.htm\
l


2. Six Steps to a Strong Year in Triathlon:
As we embark on a new year, many of you are feeling empowered to make this your
best year yet in triathlon. Many of you are really
looking to have a great year. This of course means something different to each
of you, but nonetheless many of you are led to the
question “What can I do to make this a great year?” Hopefully, you are already
looking past the traps of quick, easy improvement
promised by a piece of equipment or a single kind of workout and are ready to
look at some ways to genuinely improve yourself in
ways that will allow you to move faster than you currently can. If you are,
here are 6 steps you can take to create personal
success for yourself in triathlons this year; 6 steps to help you become a
faster triathlete!
1. Identify your reasons for racing triathlons.
You need to ask yourself one very important question: Why am I doing this?
Take some time and reflect on this question. If it
helps you, let your thoughts out onto paper or discuss your thoughts with a
friend, family member, or fellow triathlete also
reflecting on his/her reasons for doing triathlons. There are no right or wrong
reasons. It is just important to know your
reasons. Ask yourself the following questions:
a. What do I most enjoy about triathlon training and racing?
b. What are the best feelings I get to experience in my triathlon training and
racing?
c. When I first “fell in love” with triathlon, what was it that felt so great?
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050225_THS_Six_Steps.html


3. The importance of being rested:
By Lance Watson.
There is much discussion these days about overtraining, and the term has become
so popular that many triathletes believe that even
if they just feel tired over the course of regular training that must be over
trained.
Of course the reality is that when you are training for an endurance event that
involves three sports, fatigue is going to be part
of the deal. In fact, in many training plans, fatigue at certain times is a sign
that your program is on track. Training is all
about getting the right type and amount of physical stress, followed by the
right amount of rest. It is in this rest period where
you recover and grow stronger. Proper training has a cumulative effect. It takes
you through cycles, which will definitely leave you
tired from time to time.
That said, feeling fatigued can indeed be a sign of the onset of overtraining.
If sufficient rest is not included in a training
program then regeneration cannot occur and your performance will inevitably
plateau. If this imbalance between excess training and
inadequate rest persists then performance will eventually decline.
Overtraining can best be defined as the state where the athlete has been
repeatedly stressed by training to the point where rest is
no longer adequate to allow for recovery. Overtraining is characterized by a
collection of emotional, behavioral and physical
symptoms and is also known as "burnout" or "staleness."
This is different from the day-to-day variation in performance and post exercise
tiredness that is common in conditioned athletes.
Overtraining is marked by cumulative exhaustion that persists even after
recovery periods.
More...from http://www.runnersweb.com/running/news/rw_news_20050225_LW_Rest.html


4. Making Weight:
If there’s one fact that sports scientists, coaches and athletes agree on when
it comes to a common trait in top athletes, it’s
this: a low body fat percentage. Sighting the facts in hundreds of case studies,
Dr. Michael Colgan, head of the Colgan Institute
and one of the most highly regarded sports nutritionists in the world, is frank:
“Body fat is dead weight.”
To prove the point, Dr. Colgan, whose clientele have included the likes of Mark
Allen, Dave Scott, Peter Reid and Lori Bowden,
begins a session with a new client on the running track. “Yes, we’ve done this
for a long time,” Colgan says. “We have them sprint a
full lap around the track at their best speed. We give them a chance to
completely recover, and then we have them do it again with a
10-pound bodybelt around their waist.” The dramatic effect, Colgan adds, reveals
how much body fat erodes athletic performance.
“And that’s just for the quarter-mile,” he says. “For a triathlete out there for
hour after hour, the effect is disastrous.”
Optimum Range
The upshot of this message is the obvious truth: Those seeking a direct path to
a substantial increase in performance are advised to
strategically and accurately steer their body fat percentage into an optimum
zone. Ranges both safe and optimal for endurance
athletes are as follows: Men 8-12 percent and women 10-15 percent.
Hazards of Popular Diets
After you’ve established that you want to burn off some dead weight, the first
thing to do is clarify the common mistakes and
pitfalls made by multitudes of athletes before you. Colgan has long said that
“often athletes use methods that decimate both their
performance and their health.” Studies have shown time and time again that
endurance athletes restricting their food intake
nose-dive into a state of poor nutrition.
A study of women qualified for the Olympic Marathon trials showed that highly
trained runners had low intakes of iron, zinc, copper,
magnesium, calcium and overall calories. Colgan says that athletes subsisting on
such diets are robbing themselves of the
performance their weight-reducing diets are designed to achieve. The currently
popular Atkins diet—recently condemned by the
government-funded Medical Research Council—may be one of the most visible
examples of a fad diet that exacts harm.
More...from Triathlete Magazine at:
http://www.triathletemag.com/story.cfm?story_id=9027&publicationID=92&pageID=172\
9


5. Man, in his early 40s, carried no ID
NEW HAVEN — A jogger in the East Rock neighborhood was seriously injured Friday
when he was hit by a car at the corner of St. Ronan
and Highland streets.
[From the New Haven register]
The jogger, described only as a white male in his early 40s, was rushed to
Yale-New Haven Hospital with life-threatening injuries
after the 1:30 p.m. accident, police said.
The drivers of two badly damaged cars, one or both of which may have hit the
jogger, were also taken to Yale-New Haven with minor
injuries, police said. Charges are expected, said police spokeswoman Bonnie
Winchester.
The accident rattled area residents and joggers who flock to this quiet
neighborhood for its wide sidewalks and stunning views of
East Rock Park.
Neighbors inspecting the crash scene described the four-way intersection as one
that drivers routinely speed through without even
slowing for stop signs.
"Everybody sort of knows that at these cross streets, people don’t stop," one
neighbor said. "We’re always very careful to stop
before crossing because you take your life in your hands when you do cross."
Another neighbor said, "I think there needs to be speed bumps."
Police could not confirm the jogger’s identity Friday because he was not
carrying identification.
The jogger is described as a white male, early 40s, 5-foot-8, medium build, dark
brown hair, wearing a blue-and-red Reebok jacket,
navy blue sweatpants and a long-sleeved, gray shirt with "McGuire’s Irish Ale —
Pensacola, Florida" written on it. He was also
wearing a red and gray Nautica shirt, Winchester said.
The two drivers involved in the crash — a 70-year-old Texas man in a Honda Pilot
and a 32-year-old New Haven woman in a Subaru
Outback — were "shaken up" but not seriously injured, Winchester said. Neither
was identified by police.
One vehicle was headed south on St. Ronan and the other was going east on
Highland, Winchester said. She did not know which was
which, or whether speed contributed to the crash.
The accident unnerved East Rock area joggers Friday, who said running along St.
Ronan Street requires extra caution.
Lanna Akers, 24, runs 7 miles a day through the neighborhood, training for a
half-marathon.
While the streets and sidewalks are generally safe, intersections along St.
Ronan are not, she said.
"I feel I have to make eye contact and put my hands out when I cross
intersections on St. Ronan," she said.
Megan Sutton, 28, a Yale School of Forestry student and daily jogger, described
New Haven as a place where runners "wait for cars to
run red lights, then cross the street."
"I’ve run in a lot of cities and New Haven by far is the worst," said Sutton,
who was once hit by a car jogging in her native
Atlanta.
"Cars are very unfriendly here," she said. "I don’t even run in front of them at
a stop sign. I run behind them."
In 2002, Ronald Cohen, a prominent East Rock attorney, suffered serious head
injuries after being hit crossing Whitney Avenue while
on a jog.
Cohen, then 52, was crossing near Burns and Ogden streets when a southbound car
hit him.
Anyone with information about Friday’s accident or the jogger involved is asked
to call police at 946-6316.
Dont let this happen to you. Carry ID such as RoadID available at:
http://www.roadid.com/?referrer=50


6. Hormones in Milk Are Linked to Cancer:
Studies link dairy consumption to ovarian and breast cancer in women and
prostate cancer in men. Milk, both human and cow, has
naturally-occurring growth hormones that can become cancerous in adults, whose
bodies are supposed to have finished their growth
spurts.
Biology
One reason milk consumption may lead to cancer risk is insulin-like growth
factor, IGF-1 (not to be confused with bovine growth
hormone, rBGH). Milk contains IGF-1 for good reason: milk is designed for
babies, and IGF-1 helps us grow. IGF-1 affects growth, as
well as other functions, and is normally found in our blood. Higher levels of
IGF-1, however, appear to stimulate cancer cells.
"IGF-1 in milk is a growth factor," said Dr. Amy Joy Lanou, nutrition director
for the Physicians Committee for Responsible
Medicine. "Adult bodies are no longer growing. Lots of excess growth factors
floating around are likely to find cancerous cells to
act upon," Lanou said.
Cow's milk has IGF-1, and IGF-1 levels increase in cows treated with bovine
growth hormone, rBGH. (Estimates range from twice as
high to ten times higher.) Also, pasteurization does not destroy IGF-1, but
increases its concentration instead.
More...from the Consumer Health Journal at:
http://www.consumerhealthjournal.com/articles/milk-and-cancer.html


7. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Salt for Sports
The key to retaining water during exercise is to take in salt to replace the
salt you lose in your sweat. Until recently, many
scientists did not appreciated how important salt is to retaining fluid in your
body. Thirst is a late sign of dehydration. You lose
water during exercise primarily through sweating, and sweat contains a far lower
concentration of salt than blood. So exercisers
lose far more water than salt, causing the
concentration of salt in the blood to rise. A person will not feel thirsty until
the concentration of salt in the blood rises high
enough to trip off thirst osmoreceptors in the brain and it takes a loss of
between 2 and 4 pints of fluid to do that.
You need to take salt to retain the fluid you drink while exercising. If you
lose two pints of fluid, you can replace it with two
pints of water if you also take salt, but if you don't take salt, it can take
four pints of fluid to replace two pints of sweat
because the water you drink will pass out through your kidneys.
In one study, female competitive distance runners took in drinks with different
concentration of salt during a four-hour run
(British Journal of Sports Medicine, Volume 37, Issue 4, 2003). Ninety-two
percent of those who took in plain water with no
additional salt developed low blood levels of salt. Taking in fluid without also
taking in adequate amounts of salt dilutes the
bloodstream, so that the concentration of salt in the blood is lower than that
in brain cells. This causes fluid to move from the
low-salt blood into the high-salt brain causing the brain to swell
which can cause seizures and death. Taking in extra salt during prolonged
exercise increases thirst so you drink more fluids, and
prevents blood salt levels from dropping so low that you become tired, develop
muscle cramps, and can even die. You can keep
yourself fresh during extended exercise by eating foods with salt and drinking
frequently, before you feel hungry or thirsty. Once
you feel hungry or thirsty, you will find it very difficult to regain your
strength.

* Should I exercise when I have a cold or the flu?
Most doctors allow their patients to exercise when they have a cold, as long as
they don't have a fever and their muscles don't hurt
when they exercise. However, it's probably better to stop exercising altogether
when you have an infection. You risk injury if you
exercise when your muscles hurt at rest or when you start to exercise. When
muscles are damaged, they release enzymes from their
cells into the bloodstream and they fill with blood from broken blood vessels.
One study reported markedly increased muscle damage
during relatively minor exercise during an infection, with blood tests
demonstrating increases in muscle enzymes and ultrasound
tests demonstrating hemorrhage into
the muscles.
You also should not exercise when you have a high fever. When you exercise, your
heart has to pump blood to your muscles to supply
them with oxygen. It also has to pump blood from your muscles to your skin where
the heat is dissipated. When you have a fever, your
heart has to work extra hard to get rid of extra heat. Furthermore, some viruses
that infect your nose and throat can also infect
your heart muscle. The combination of the extra work and an infected heart
muscle could cause irregular heart beats. You won't lose
much conditioning unless
you take off more than a week.


8. Frantic race for fitness was scary beyond belief
Paula Radcliffe explains how her dreams of Olympic glory turned to nightmares.
She reveals the torment of injury and illness in the
desperate last days before Athens.
ON MONDAY, August 2, three weeks before the Olympic marathon, I did my final 2hr
15min run down at the lake near Font-Romeu. It was
as good, if not better, than any of the long runs I had done that summer. I was
in very good form. The next day we left for England,
where we would spend five days before going to the south of Spain to acclimatise
for Athens.
We based ourselves on the edge of the Dońana National Park, south of Seville.
There were lots of trails, we had a nice place to stay
and the temperatures were close to Athens. We wanted to replicate my build-up
for my previous marathons as much as possible.
On Sunday, August 8, exactly two weeks before the race, we did our last long
training session: a two-hour tempo run in the evening
to replicate the Athens marathon. Gerard (Hartmann, my physiotherapist) wasn’t
feeling well and didn’t come. Gary (my husband) and I
went in the car to the cycle path from where I would set off.
Warming up, I felt a little tightness in the vastus medialis muscle in the
quadricep of my left leg. Had Gerard been there I would
have asked him to have a look, but it didn’t seem serious enough to drive back.
If it became sore during the run, I would stop.
Through the first hour and a half I was aware of it, but it wasn’t painful. In
the last half-hour it gave me a little more trouble,
but as soon as the run was completed the leg seized up.
Gerard told me not to worry; the muscle causing the problem was not essential
for running. As soon as he touched the area that was
in spasm I was in agony. To loosen it, he had to be incredibly gentle with his
massage and clever with his psychology; he didn’t
want me worrying about this. The next morning it felt bruised but otherwise
seemed OK. I went for my run as normal, but five minutes
into the warm-up it was obvious there was a problem. It felt as if I couldn’t
bend my leg properly. On the massage table, I didn’t
have to be told it was serious. I could feel the same squeakiness in the area
above my left knee that had been in my shin before the
Chicago marathon two years before and again in 2003. Crepitus had come back to
haunt me.
More...from Times Online at:
http://www.timesonline.co.uk/article/0,,3341-1349062,00.html
Buy Paula's book - Paula Radcliffe - My Story So Far
from Amazon UK at:
http://www.amazon.co.uk/exec/obidos/ASIN/074325242X/runnersweb-21


9. Joe Henderson's Running Commentary - How Much Is Enough?
It's interesting what you can hear while running when you aren't too busy
talking and don't have recorded music or news talk plugged
into your ears. Here's what I heard one recent morning:
Two runners came up from behind. One did most of the talking, his volume growing
as the gap between us shrunk.
The first words I caught were "... new marathon training program." Then "...
only run long every other week." And louder, "They only
go over 20 miles once, peaking at 21."
They passed me with a small wave from one and a nod from the other. They didn't
know me, or I them, or realize that I'd overheard
them.
The gap between us grew again. The last words I heard were, "... not enough
running."
Says who? Themselves, from their marathon experiences? Another writer whose
schedules they've read?
They weren't reading my writing. And their experience doesn't match mine.
They were talking down a program going into practice for the first time locally.
I wrote it and am overseeing it for a new store in
town called the Eugene Running Company.
The runners whose critique I heard were right in their description of the
training. But they were wrong, I have to think, in their
conclusion.
Yes, the long runs are every other weekend, going up by two-mile steps from 11.
(A pre-training program builds to 10 miles, testing
if runners can or want to continue.)
More...from Joe Henderson at:
http://www.joehenderson.com/archive/495.html


10. A guide to some of the best marathons in North America:
Picking a "best" marathon can be like finding a good piece of chocolate in a
sampler box of candies: You either take the plunge --
and possibly pay the price for it -- or you rely on the advice of someone else
who has eaten a piece before (or in this case, has
done a particular marathon before). Rather than have you bite off more than you
can chew, we offer up a guide to some of the best
races in the country -- all so you can match your tastes with a race that won't
leave you with an empty feeling. Now all you have to
do is start training.
Best Rural Race: Napa Valley Marathon
You don't need to be a pretentious snob with a lifetime subscription to Wine
Spectator to understand the appeal of Napa. The race is
miles of pristine rolling countryside (mustard fields that will later be
replaced with grapevines), with only the last mile in town.
The fast course requires a Herculean effort between several municipalities, and
has 1,300 volunteers for a 2,300-person race.
Runners get a plethora of perks in return for their entry fees.
"I think the most important thing is we treat every runner like they're the only
one in the race," says race co-director David Hill.
Dick Beardsley (course record-holder: 2:16:20 in 1987) is listed among the fans.
He returns every year to converse with marathoners
seeking to follow in his footsteps.
2005 date: March 6; Web site: www.napa-marathon.com.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=11503&sidebar=17&category=activeusahome\
page


11. Exercise Halves Men's Parkinson's Risk:
Comprehensive study demonstrates protective effect of strenuous physical
activity.
Regular and vigorous exercise halves men's risk of developing Parkinson's
disease, according to a comprehensive new study.
Researchers from the Harvard School of Public Health (HSPH) in Boston,
Massachusetts found that men who were most physically active
at the start of the study cut their risk of developing Parkinson's disease by
50% compared to men who were least physically active.
Furthermore, men who reported regular strenuous physical activity in early adult
life had a 60% lower risk of Parkinson's than those
who did not.
"These are intriguing and promising findings that suggest that physical activity
may contribute to the prevention of Parkinson's,"
says study senior author Alberto Ascherio. "A protective effect of physical
activity has been recently found in an animal model of
Parkinson's disease—this convergence of epidemiological and experimental data is
what we are looking for, because consistent results
are more likely to reflect biological mechanisms with important clinical
implications."
In women, strenuous activity in early adult years was also linked to a lower
risk of Parkinson's, but the relationship wasn't
statistically significant. The researchers also found no clear relationship
between the risk of Parkinson's in women and physical
activity later in life.
More...from Better Humans at:
http://www.betterhumans.com/News/news.aspx?articleID=2005-02-21-3


12. From Runner's World:
* Coach's Corner
Shoe Control: "Heavy motion-control shoes work well for some runners. For
others, the natural rolling (pronating) motion of your
foot is exactly what nature intended. It's a natural shock-absorption system
that dissipates energy. Antipronation shoes or inserts
may reduce pronation, but they merely transfer the forces up the lower leg and
can result in shinsplints or lower-leg injury. If you
suffer from chronic lower-leg pain, you might try a lighter, not a heavier
shoe." - Ed Eyestone, men's cross-country coach at
Brigham Young University

* Injury Prevention
Toe Presses: The calf muscles absorb shock during footstrike and stabilize both
the ankle and knee during the ground-contact phase
of running. The calf muscles and Achilles tendon also help to rock the foot
forward just prior to toe-off. Toe presses build up this
whole area of the leg.
Stand on a step or low bench with your weight on the ball of your right foot and
your right heel hanging down below the edge of the
step. Your left leg should be bent and unsupported. Hold onto a handrail or wall
to maintain balance, and rise up on the toes of
your right foot as high as you can, keeping the right leg straight. Then lower
your right heel below the level of the step until you
feel a stretch in your right calf. Repeat the exercise 15 times before switching
to the left leg. Do two sets of toe presses per
leg, three days a week on nonconsecutive days.

* Performance Nutrition
A healthy, low-fat, runner-friendly diet should always include plenty of
antioxidant-rich, carbohydrate-loaded fruits and
vegetables. If you consume a total of about 2,000 calories a day, you should aim
to eat at least three vegetable and two fruit
servings daily. If your daily intake is closer to 3,000 calories, your goal
should be five vegetable and four fruit servings.

* Word that Inspire:
"I want my time spent running to serve as a reward. I don't want it to take over
every aspect of my life." -Frank Shorter, 1972
Olympic Marathon Champion

* Editors Advice:
"Stay warm. Dress in thin layers to allow perspiration to evaporate easily. You
should feel cool at the beginning of the run; your
body heat gradually will warm you up. If you tend to overdress because you hate
feeling cold for the first mile, put your clothes in
the dryer for a couple of minutes before heading out the door." -Diana Adkins,
RW marketing manager

* Training Talk:
"Most runners can tell you to a tenth of a second their fastest times for the
5K, 10K, or marathon, road racing's most popular
distances. They are more vague when citing half-marathon bests, because often
they don't give that intermediate distance the
attention it deserves." -From How to Train by Hal Higdon



13. Know the shape you're in:
With nothing more elaborate than a watch, a yardstick and some masking tape, you
can make a pretty decent assessment of your
physical condition.
If you think back really hard, you may remember that for years most kids — maybe
you — were subjected to regular fitness tests in
physical education classes, often under the auspices of the President's Council
on Physical Fitness. The assessments varied, but
they usually consisted of a run (e.g., the 600-yard "run-walk") and a mix of
sit-ups, push-ups, pull-ups, the long jump, maybe some
kind of stretch.
Some students were humiliated. Many were annoyed. A few (let the bitterness go,
man) excelled. But no one was spared. For worse or
better, most high school kids received an annual fitness report card.
Adults, on the other hand, rarely have their fitness graded. Those "lucky"
enough to have, or be at high risk for, a heart attack
may have their aerobic capacity tested on a treadmill so the doctor can see how
bad things really are. The rest of us are left in a
sort of fitness fog, certain we've lost a step or seven since high school,
knowing it's harder to bend down and pick up a quarter,
but having no clue what kind of physical condition we're really in.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-testyourself21feb21,1,20124\
59.story?coll=la-health-fitness-news


14. Do Your Orthotics Fit?
Any orthotic that is going to work has to address the underlying repetitive
motion of "overpronation" (overpronation is the maximum
range of motion the arch makes with each step, which results in, "wear and tear"
over time). This biomechanical damage, once it
occurs, is due to a lifetime of footsteps.
Comparatively, each footstep is like a mile in a car. So every decade of life is
like 100,000 miles. In order to repair that
cumulative damage a proper fitting orthotic is essential.
The fit of the orthotic, must meet 4 criteria:
1- the orthotic must be supportive; the person must feel the support such that
it is full or snug fitting
2- it must be comfortable to wear all day without it causing more discomfort or
problems [this comfort does not relate to
symptoms].
3- it cannot overcorrect your alignment position on the ground; you must be
stable.
4- It must fit the way your muscles and feet walk and not necessarily the way
the foot is shaped.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050224_DK_Orthotics.html


15. Athletics: Your Recovery In 28 Days - Post-Marathon Training:
By Paul Greer, MS
Most runners don't consider the toll the marathon can take on their bodies both
mentally and physically. Recovery doesn't just
happen; strategies for a successful recovery require careful planning,
particularly if you return to quality running soon after your
race.
Week 1 Is Critical
Over the years, I've developed an ideal 28-day marathon recovery plan that will
get you in great shape within the month. During the
first week of marathon recovery, I suggest you stop running completely, which
allows your damaged muscle cells to regenerate.
Researchers have shown that no running at all for the week following a marathon
will improve both muscle strength and endurance.
Since running a marathon depletes your body's energy stores as well as causes
some muscle tissue damage, resting from training will
help your body to rebuild.
Most coaches agree that while rest is good, total inactivity is not. I agree,
and recommend that you should engage in "Active
Recovery". To help get rid of muscle waste, spin lightly on a stationary bike
for 30 minutes or walk slowly for a short distance in
the days immediately following the race. Give yourself at least one week to
really recover by doing these types of light aerobic
workouts, which will improve your circulation and flexibility. During this first
week, you should also replenish carbohydrates and
drink several 8-once glasses of water daily.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050222_PRP_Recovery28.html


16. Science of Sport: Menstrual Dysfunction:
The ‘Energy Drain’ for Female Athletes.
Doctors and scientists are increasingly concerned about the high prevalence of
menstrual dysfunction among female athletes. For it
is now clear that reduced levels of reproductive hormones pose a significant
threat to bone health, increasing the risk of
sport-related injuries and osteoporosis.
And that’s not the end of it: US nutritionist Prof Melinda Manore claims it’s
not uncommon for female athletes with menstrual
dysfunction to complain of fatigue, frequent injuries, irritability and poor
athletic performance, with a consequent increase in
psychological and emotional stress.
Furthermore, ‘the long-term effects of diminished reproductive hormones,
especially oestrogen, on other body systems (eg
cardiovascular health, cognitive function, immune function) have not yet been
clearly established’.
Prof Manore points out that a number of factors may contribute to the
development of athletic menstrual dysfunction, including
energy balance, exercise intensity and training practices, body weight and
composition, disordered eating behaviour, physical and
emotional stress and individual susceptibility.
But the most important trigger for menstrual problems, ranging from irregular
periods to completely absent ones, appears to be
‘energy drain’ or ‘negative energy balance’ – in other words failing to match
energy expenditure with adequate food intake. For
obvious reasons, this is a particular problem for athletes in aesthetic or
‘lean-build’ sports, such as dancers, runners, gymnasts
and figure skaters, who report the highest incidences of menstrual dysfunction
and frequently use long-term dieting to maintain a
competitive weight.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050222_PPO_MenstrualDysfunction\
.html


17. Doctoral Student’s Research Adds Depth to Interplay of Exercise,
Self-perception:
A study by Tina Penhollow, a University of Arkansas doctoral student, has been
published in the latest volume of the Electronic
Journal of Human Sexuality.
Penhollow’s study, “Sexual Desirability and Sexual Performance: Does Exercise
and Fitness Really Matter?” deals with how exercise
affects sexual self-esteem and self-perception – a topic that hasn’t been
researched in the same depth as the actual benefits of
exercise.
“Much of the research that has been done has focused on sexual satisfaction, and
desired frequency of sexual behavior due to
improvements in physiological functioning as a result of exercise,” Penhollow
said. “There’s plenty of research out there on the
health benefits of fitness, but not much research into how exercise can improve
perceptions of oneself sexually.”
Penhollow is a Doctoral Academy Fellow in the UA health science program. She
worked with Michael Young, University Professor of
health science, on the research paper. The journal can be accessed at
www.ejhs.org.
The study found that college students who exercise frequently and see themselves
as physically fit are more likely to rate
themselves higher with regard to sexual performance and sexual desirability than
those who exercise less and don’t rate themselves
as fit.
“This study supports the notion that exercise may go beyond its traditional role
as protective factor and enhance individuals’
sexual self-esteem,” Penhollow said.
More...from NewsWise at:
http://www.newswise.com/articles/view/510038/


18. A Running shoe guide for Dummies - Part IV:
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.
More...from Cool Running at:
http://www.coolrunning.com/engine/2/a-running-shoe-guide-for-.shtml


19. VO2max Interval and Lactate Threshold Training Guidelines:
Two of the most important physiological attributes that a distance runner should
focus upon developing are
VO2max (aerobic capacity) and Lactate Threshold (LT). Simply put, a high VO2max
allows the working muscles
to process and utilize large quantities of oxygen for aerobic energy production.
A strong LT allows an endurance
athlete to conserve glycogen stores and limit the amount of lactic acid that is
produced at every intensity level.
Ever wonder how a world class marathon runner is able to maintain 4:48 per mile
pace for 26.2 Miles? The
answer is simple: These athletes possess incredibly strong VO2max and Lactate
Thresholds, and move with
flawless biomechanical efficiency.
So whether you're an elite athlete looking to hone your training program, or a
recreational runner simply looking
to knock a minute or two off of your 10k time, here's what you need to know:
More...from Formula 1 Fitness at:
http://www.formula1fitness.com/RunZones


20. Why Fast Pedaling Makes Sense:
Lance has revolutionized cycling in several ways. He’s shown you CAN come back
from a serious illness like cancer and return to top
form. And, unlike other top European racers, he’s shown the value of focusing
intently on ONE race, the one that matters the most to
him – Le Tour de France.
Perhaps his most important contribution to modern cycling is his ability to
generate great power at pedaling speeds 15 to 20 rpms
higher than most of his contemporaries. When Lance pedals, it appears he’s
turning the cranks almost TOO fast. Watching him on TV,
it’s hard to resist the urge to yell “Shift! Shift!” as he spins his legs into a
blur. It looks like he could go faster by using a
bigger gear, doesn’t it?
High RPM riding has long been a tenant of Lance’s coach, Chris Carmichael. I’ve
spoken with Chris a few times, and he reminded me
once that when he was the national team coach in the early 1990s, he preached
the merits of high cadence and passed this along to
the general public via magazine articles and the like.
But, so he told me, high cadence riding really didn’t “catch on” then. Lance
wasn’t even sold on its merits and hadn’t trained
himself to spin fast. Then cancer interrupted his career. When he returned, he
displayed both greater pedaling speed and lighter
body weight. The result was an increased power to weight ratio. The muscular
classics rider was transformed into a LEAN, AGILE
climber who could still time trial as well as anyone. He’s shown that’s the
formula for Tour success!
More...from TriFuel at:
http://www.trifuel.com/triathlon/bike/why-fast-pedaling-makes-sense-000660.php


21. Feeling Old? Time for a Mitochondrial Tune Up:
Gene treatment targets mutations and defects in cellular powerhouses that
contribute to aging and disease.
Halting aging and the development of diseases such as Alzheimer's and
Parkinson's may one day be as simple as seeing the doctor for
a mitochondrial "tune up."
The tune up, currently in the early stages of development, would repair
mutations that occur in mitochondria and are believed to
contribute to many afflictions, from diabetes to heart disease.
From biology class, you may remember that mitochondria are the "powerhouses of
the cell." These tiny organelles manufacture ATP,
which is used as a source of energy. Besides manufacturing ATP, mitochondria are
also involved in apoptosis, sending a "suicide"
signal to cells.
Mitochondria are unique from other cell organelles because they contain their
own DNA. This leaves them susceptible to genetic
mutations in the form of DNA damage. Scientists believe that when a cell
divides, mitochondria can lose important information, which
can contribute to disease and aging.
Correcting defects
To combat this DNA damage, Shaharyar Khan and Rafal Smigrodzki of the University
of Virginia are developing a therapy that could
potentially prevent mitochondrial diseases and possibly many aspects of aging.
The therapy introduces engineered "correct" mitochondrial DNA to fix defects.
More...from Better Humans at:
http://www.betterhumans.com/News/news.aspx?articleID=2005-02-23-3


22. Chiropractic Care for Low Back Problems:
Those who have low back problems, such as pain in the lower back and legs and
loss of mobility, often seek the help of a
chiropractor. They may have exhausted all other forms of medical treatment and
have not gotten any relief from the pain. Once the
first assessment is done, the doctor will explain what treatment will be given
and how often it is necessary to come in for these
treatments.
During the assessment, the doctor will look for three main things:
Existence of any potentially serious problem such as a tumor, infection, a
fracture or major neurological problems that may require
referral to another doctor.
Is your problem treatable with chiropractic care and adjustment.
If he is sure that the illness warrants chiropractic treatment then he examines
which particular line of treatment should be
administered to the patient.
Once the doctor has made a diagnosis, he/she will begin a series of back
manipulation treatments. Chiropractors use the term
~adjustment~ to refer to spinal manipulation. This is the specific manipulation
chiropractors apply to vertebrae that have abnormal
movement patterns or fail to function normally. The objective of the
chiropractic treatment is to reduce the "subluxation", which
results in an increased range of motion, reduced nerve irritability and improved
function.
There are also specific techniques to treat disc problems.
Before tackling the vertebrae the chiropractors usually make their patients
relax so that they are not tense during the process. And
then as the patient are at ease they quickly apply a light thrust to the
vertebrae. This is all over within a matter of minutes and
is at times followed by
the ~popping~ sound. More often than not patients find relief but if they get
tense then there are chances of some discomfort as the
surrounding muscles could be in a spasm.
Your Chiropractor may also use physical therapy procedures to help you. He/she
is very well trained in how to use things such as
ice, heat, massage, traction, ultrasound, etc. for your benefit. PT, as it is
called often makes adjustments easier and helps speed
healing.
The chiropractor may also give you a set of exercises to do at home for
specified periods of time each day. The chiropractic
treatments combined with the exercise will result in reduction of pain and an
increase in your range of motion.
Dr. Greg C. Molis has been a Salt Lake Chiropractor for 24 years. If you're in
the Salt Lake area, come on in. Your first adjustment
is free. Go to
http://www.saltlakechiropractor.com to find out more!


23. Fitness Test for Overtraining
By: David Holt
One of the best ways to check for overtraining is with a regular, but easily
achieved pace trial. This is not a time trial. This
fitness test requires that you run at a set speed for a modest distance. Wear
training shoes instead of racing shoes to remind
yourself it’s not a time trial. You’ll record your heart rate and compare it
with previous pace checks.
A two mile trial check at 10K pace allows you to do it every two to four weeks
depending on what races you’re doing during the
marathon preparation. You don’t have to use the same area every time. A road, a
running track or a treadmill at one percent
elevation can be used depending on the days temperature and wind. Look for:
One: Same heart rate as usual indicates all is well, which may include that your
muscles can handle the extra 5 miles per week which
you added five weeks ago, or that you’ve recovered from your half marathon of
three weeks ago.
Two: Lower heart rate than usual means that you’re either fitter or more relaxed
at 10K pace. Expect your heart rate to go down over
the first three fitness tests as you learn to relax at 10K pace. Check your
speed every quarter of a mile or 400 meters, but your
heart rate every 200 meters of the second mile to monitor your progress. Done
three sessions at 5K pace since your last fitness
check? If the sessions were short enough r your muscles and tendons, and if
you’ve recovered, you may achieve a lower heart rate in
this test.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=6616


24: Redefining the Notion of Base Training for the Cyclist and Long Course
Triathlete:
Realizing one’s athletic potential is the end product of a dedication to
consistent, well-
organized training practices that aim to induce peak athletic performance during
specific
competitions or phases of the annual training cycle. When working with
athletes, I strive to
create the most individualized, efficient training programs possible. To do so
first and
foremost requires me to understand the physiological attributes that a given
athletic event
or competition requires my athletes to possess. Failure to identify these “key”
fitness
attributes can, and most likely will, contribute to inefficient training and sub
par performance
when the athlete needs it most. In this article, I will discuss one of the most
important
phases of an athlete’s annual training progression, and clearly detail why so
many other
coaches and athletes fail to maximize athletic performance as a result of
overlooking its
importance.
Streamlining the Training Process
As a native of New England, I’ve had the pleasure of battling snow, freezing
temperatures and icy roads every winter for nearly 30
years now. Long course triathletes and cyclists in particular are faced with
the stress that poor weather conditions during the
winter
months impose upon their ability to pump out “base” miles on the bike. Many of
these highly motivated athletes simply choose to
bundle up and risk life and limb, believing that the winter is the time to ride
as much as possible. Heads down, cursing the cold,
they
spin easy gears at low intensities for hours on end in hopes of establishing a
fitness base from which the rest of their training
will
sprout come spring. More often that not, these same individuals go on to attain
early success and advanced levels of fitness come
April, but find that their performance, and along with it, their motivation,
begins to drop off dramatically by the beginning of the
summer.
Mediocrity soon becomes the norm, frustration sets in, and before they know it,
another season has past. Carrying this frustration
into
the off-season, they vow to train even harder over the course of the winter to
ensure that next year will finally be the year that
“it” all
comes together. Talk about a vicious cycle!
More...from Formula 1 Fitness at:
http://www.formula1fitness.com/LimitingFactor.html




25. News Scan:

* Special Seminar Announcement! My partner in coaching Will Kirousis and I
will be presenting two seminars at the New England
Multisport Expo held by USA Triathlon in March! The expo is a two-day event to
be held on Saturday and Sunday March 5th & 6th at
Regis College in Weston, MA. We will present a seminar geared towards beginner
triathletes on Sunday morning and a seminar geared
towards advanced triathletes on Sunday afternoon. To learn more about our
seminars and to sign up to attend, please check out the
New England Multisport Expo website www.newenglandmultisportexpo.com.

* Runner's World Daily Tips:
* Marathon Recovery
Tend to your wounds
Take care of any blisters that formed during the race, or toenails you may have
bruised. Soaking your feet in Epsom salts and water
will keep the nails and blisters from getting infected, promote healing, and
just feel good.
* Nutrition
Don't nibble
If you're someone that just can't stay out of the cookie dough, you should know
that raw cookies contain uncooked eggs. The eggs are
nesting grounds for salmonella, which can only be killed if cooked at
temperatures over 140.
* Marathon Recovery
Bounce back gradually
Keep your mileage lower than normal for a few weeks after your marathon, and
avoid hills and speedwork. This allows your damaged
muscle cells to recover and helps prevent injury.


*End of Articles*



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

February 25-27, 2005:
USA Indoor Track and Field Championships - Boston MA
http://bostontrackandfield.usatfne.org

February 26, 2005:
Antarctica Marathon - King George Island, Antarctica
http://www.marathontours.com/antarctica/index.shtml

Cowtown Marathon - Dallas, TX
http://www.cowtownmarathon.org

Hong Kong Marathon
http://www.hkmarathon.com

February 27, 2005:
Hyannis Marathon, Hyannis, MA
http://www.baevents.com/hyannis

Malta Marathon and Half-Marathon
http://www.maltamarathon.com

Mardi Gras Marathon, New Orleans, LA
http://www.mardigrasmarathon.com

World's Greatest 10K - San Juan, Puerto Rico
http://www.wb10k.com/new/

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

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Have a good week of training and/or racing.

Ken Parker
Runner's Web
mailto:webmaster@...
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END...OF DIGEST...