A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
The Runner's and Triathlete's Web Digest is a weekly e-zine dealing with the
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THIS WEEK:
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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:
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* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael.
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focus is recreational, advanced, or you are a
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better athlete. Check the latest monthly column from
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* Running Research News
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* Peak Running Performance
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* 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.
Check out the Lance Watson Online Article Index at:
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This Weeks Personal Postings/Releases:
We have NO personal postings this week.


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Science of Sport: Patellar tendinitis: why patellar tendinitis is usually the
wrong diagnosis for patellar tendon pain, and how
to banish patellar tendon pain
2. Multisport: Make your first triathlon season a fun experience
3. Science of Sport: Sport Psychology - The importance of attributions – or how
to learn from success and failure alike.
4. Joe Henderson's Running Commentary - Pick Your Pace
5. Finding their strength
Women learn how to work with weights efficiently and smoothly.
6. Carbohydrate-Gate
Recent reports may have you thinking that carbohydrates are scandalously bad.
Think again.
7. Sportsmedicine: Side Stitches - Causes, Prevention and Treatment
8. Soft Drink Sweetener May Add Extra Fat
Fructose May Alter Metabolism to Add Body Fat.
9. Cycling: What's in a Wheel?
The best wheels for different competitions.
10. From Runner's World
11. Maximising Performance
The specific nutritional requirements of athletes depend on many factors,
including the type of sport, the intensity, duration and
frequency. Moreover individual preferences and aversions have to be taken into
account.
12. Dr. Gabe Mirkin's Fitness and Health E-Zine
13. Sports Nutrition: Pre-Race Nutrition...What to Eat before Endurance Events
14. Multisport: Recovery Training - Chapter Two
Monitoring Adaptive Responses.
15. Your Body Is Younger Than You Think
16. Vitamin E Fails to Deliver on Early Promise
17. Using Hormones for Sport
18. The Long Run IS Your Marathon Training Program!
Whatever your goal, the long run will help you more than any component of your
running program.
19. Overreaching and Overtraining in Endurance Athletes
20. No pain, no gain? Healing sports injuries
The Energy Effect.
21. Play it Safe When Recovering From an Injury
22. Stress Test Gauges Women's Risk of Death From Heart Disease
23. Yoga May Help Minimize Weight Gain in Middle Age
24. Five mental skills to boost performance
25. See You In Canadian Athletes Fund


RUNNER'S WEB WEEKLY POLL:
"What is your level of interest in the Athletics World Championships being held
in Helsinki, Finland from August 6th to 14th?"

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: " Do you think it is reasonable that many Canadian
athletes must pay their own expenses to world championship
events where they represent their country?"
The results at publication time were:
Answers Votes Percent
. No 51 65%
2. Yes 25 32%
3. No opinion, don't care 2 3%
Total Votes: 78

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FIVE STAR SITE OF THE WEEK:
Conrad Stoltz, XTERRA Triathlete.
"Welcome to the official website of South African XTERRA triathlete phenomena,
Conrad Stoltz.
To gain a perspective, the XTERRA events (sponsored by Nissan) are essentially
triathlons featuring an open water swim, mountain
bike, and field run in extreme terrain conditions. Conrad's success places him
in elite status as one of the most talented and
respected athletes in this event. As XTERRA becomes more and more popular
throughout the world, the competition continues to grow
and get better. Conrad remains at the top of the pack.
This is where you find the latest news & journal and photos about Conrad, his
racing, his world-class equipment, and the exciting
world of XTERRA. "
Visit Conrad's site at:
http://www.conradstoltz.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:
Healing Injuries the Natural Way : How to Mend Bones, Muscles, Tendons and More
(Paperback)
by Michelle Schoffro Cook "Because the bones in our bodies are not visible to
us, instead of valuing the important role they play in
our overall health we tend..."
From a "critical reviewer:
I've been through it all. My low back pain didn't respond to the
physiotherapist. My primary care didn't think it to be HIS problem.
After weeks of complaints he finally passed me on to the orthopedic guy who
wanted to fuse all of my spine bones. The second opinion
of the neurosurgeon was to do nothing at all. Then I was back at square one
until I read this book. Michelle's guidance and calm
reassurance pointed me in directions I had never considered. I don't believe in
magic and I think that most of the things that my
friends and my doc says are crap, but Michelle got me through the worse times of
my life. GET THIS BOOK IF YOU HURT!!!!! My review
could have been THAT short."

Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1412030056/runnersweb/102-0182896-9006569\
?v=glance&s=books

Previous Books of the Week:
From Human Kinetics,
http://www.runnersweb.com/running/human_kinetics.html"
From Amazon
http://www.runnersweb.com/running/amazon.html
More running and triathlon books from Associates Shop
http://associatesshop.filzhut.de/shop/index.php?ID=90c9f271c1a519abc4a69299be707\
5a9



THIS WEEK'S NEWS:

1. Science of Sport: Patellar tendinitis: why patellar tendinitis is usually the
wrong diagnosis for patellar tendon pain, and how
to banish patellar tendon pain:
The patellar tendon is the structure lying below the kneecap (patella) attaching
the quadriceps muscle to the tibia. Through the
patellar tendon the quadriceps contraction allows the knee to extend or
straighten. It is thought that the patella is a bone
thickening (sesamoid bone) in the quadriceps tendon. Occasionally the patella
itself can be two, three or even four discrete
sesamoids, which can be associated with problems behind the patella.
Patellar tendon pain can occur in a number of different sports, most commonly in
those that load the area (eg, weightlifting) but
also in jumping sports and those that produce significant deceleration forces
through the tendon, eg, basketball, squash, fencing,
jumpers and field sports with high traction forces (such as hockey played on
Astroturf). All patellar tendon pain was once referred
to as ‘jumper’s knee’.
In the early stages of patellar tendinitis the most common symptom is tenderness
over the bottom (the ‘lower pole’) of the patella.
This tenderness is more usually felt after exercise and the athlete often finds
it uncomfortable to squat or kneel. In my experience
it is more common in the dominant leg and generally more common in men. As the
problem evolves the athlete develops pain during
exercise. The pain can become continuous both at rest and during training;
unfortunately it is only at this later stage that
athletes tend to seek medical advice.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050804_PPO_Patellar_Tendinitis.\
html


2. Multisport: Make your first triathlon season a fun experience:
By Lance Watson.
Perhaps you fantasize about crossing that storied finish line at Ironman Hawaii
on Alii Drive. Well, what once might have been
considered a strange dream is now the goal of thousands who are thinking about
doing their first triathlon. With the booming growth
of Ironman races and the spectacular introduction of triathlon to the Olympics,
our sport has grown in leaps and bounds --
especially in North America. Today, there are more people training for and
competing in triathlon than ever before.
But from the outset, it is important that you relish the experience. Triathlon
is a lifestyle - as much a social gathering as it is
a race, and for the first time you should treat it as such. Don't place
unrealistic expectations on yourself. The following are some
basic suggestions that will help you put your first few races under your belt
with as few surprises as possible - except for how
well you are going to do.
Choose your weapon Where do you want to test the multisport waters? This can be
at a local race, or you may want to jump into a
national event such as Mrs.T's in Chicago. Just make sure that it is something
that excites and motivates you. Look for an
appropriate race, but don't tarry - many of the popular events are filling up
very quickly. But that said, be sure to pick a race at
least three months away so that you have time to prepare.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050731_LW_First_Triathlon.html


3. Science of Sport: Sport Psychology - The importance of attributions – or how
to learn from success and failure alike:
One of the most thought-provoking and imaginative sport psychology book titles I
have seen recently is Susan Halden-Brown’s Mistakes
worth making(1). For me, this title captures the essence of positive thinking
and optimism, characteristics that can become
important companions on the journey towards peak performance. I have always
believed that occasional failures are a natural part of
the learning process, since I have yet to meet a sports performer who has never
experienced setbacks.
In order to learn from mistakes and failures, it is important to be able to
assess what has happened objectively. But this is less
easy than it sounds since the emotions connected with both success and
disappointments can cloud our judgement and compromise our
objectivity.
Sport psychology has often (rather unkindly in my view) been described as ‘the
science of stating the obvious’, so you would think I
hardly need elaborate on the importance of reflection and evaluation to the
readers of Peak Performance. When we compete against
others, or against our own standards, the consequences of what sport
psychologists call ‘achievement strivings’ are quite naturally
going to provoke evaluation when the outcomes are very important to the
individual. In such situations, people naturally strive to
make sense of what has happened to them. The problem is not about persuading
coaches and athletes to reflect on and evaluate their
successes and failures but ensuring this is done in an objective manner.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050731_PPO_Psychology.html


4. Joe Henderson's Running Commentary - Pick Your Pace:
My second Marathon Team of the year is well into its training now for the
Portland Marathon. The questions that the first group
asked are replaying regularly again.
Among the most popular requests is, "How fast should I train on the long runs?"
My answer isn't the same one I would have given
before working with Marathon Team One.
You could check what I said then. It's in Marathon & Beyond magazine for
March-April 2005: "Run a minute or two per mile slower than
projected marathon pace."
A runner named Rebecca from Team Two had heard similar advice. "I have read
every book I can find about training," she said, "and
there's something I don't understand. Why, as the books say, should the long run
be so much slower than your pace for the marathon?
"I figured out that I could probably run a marathon in about 4:30 [10:20 pace],
and so my long runs should be no faster than
11-minute miles. That feels excruciatingly slow."
Then she popped that big question: "What should the pace be for my long runs in
preparation for the marathon?"
Rebecca didn't get the sound-bite answer she wanted. My explanation was
multi-parted. The first part was that slower-than-race-pace
training works best for faster runners who have higher racing gears available to
them.
I could average 90 seconds per mile faster than training pace for my early
marathons in the three-hour range because I'd go faster
yet in shorter races. But when the marathon times later reached four hours or
more, I'd lost the higher gears and now trained for
and completed marathons at about the same pace.
My second answer to Rebecca addressed the common mistake of calculating
bass-ackward. Runners set a marathon time goal, then try to
train at that pace. It seldom fits them because the goal -- qualifying for
Boston, breaking a round-number time -- has little to do
with current fitness realities.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/520.html


5. Finding their strength:
Women learn how to work with weights efficiently and smoothly.
Lisa Ravenholt, 50 and petite, can leg-lift 510 pounds. She can do so gracefully
and repeatedly. In a way, she is innately gifted
for this. A former professional dancer, Ravenholt believes she is able to
recruit strength from throughout her body.
So in some respects, she is freakish.
Yet, while her capability is unusual, her motives and goals are in line with an
increasing number of women who are turning to weight
training to help improve their health, fitness and function.
"Being strong has been vital not only to my self-image, but also to my
survival," Ravenholt says. "With a history of osteoporosis in
my family tree, I believe strength-training to be my first line of defense."
And as a landscaper, she wants to be able to lug heavy stones.
Still, undercurrents persist: "I don't want to get big" or "it takes too long"
or "I want to lose weight, not gain it" or "I'll get
hurt."
Experts counter all these complaints. They say you probably won't get big unless
that's your goal -- and even then you might not.
Getting hurt is a legitimate concern, but proper training and form will diminish
the risk, and well-developed muscles generally
protect your body from injury.
More...from the Indy Star at:
http://www.indystar.com/apps/pbcs.dll/article?AID=/20050731/LIVING/507310369


6. Carbohydrate-Gate:
Recent reports may have you thinking that carbohydrates are scandalously bad.
Think again.
If "image is everything," as a popular TV commercial contends, then
carbohydrates are in need of a good P.R. firm. Long considered a
runner's best friend, carbohydrates are getting a lot of negative publicity
these days.
What's behind all these carb barbs? Americans are being led to believe that
their ever-widening waistlines are the direct result of
eating too many carbohydrates, and not enough protein or fat. In other words:
Protein and fat--good. Carbohydrates--bad. Of course,
this is nonsense.
Rather, carbohydrates, protein, and fat are all good in the correct proportions.
And when a runner friend of mine recently told me
he had decided to switch his postrun snack from fresh fruit to beef jerky in
order to "avoid those heavy carbs," I knew it was time
to set the record straight.
So here's the real deal on how much of the big three nutrients you need in your
diet to help you lose weight, get healthier, and run
better.
More...from Runner's World at:
http://www.runnersworld.com/article/0,5033,s1-53-84-0-5004,00.html


7. Sportsmedicine: Side Stitches - Causes, Prevention and Treatment:
A side stitch, also known as exercise related transient abdominal pain (ETAP),
is one of the most annoying and painful conditions
suffered by participants of sport and exercise. Although not considered a true
sports injury, it has been estimated that 70% of
regular runners suffered from a side stitch in the last 12 months.
A side stitch causes an intense, stabbing pain under the lower edge of the
ribcage and although it can occur on both sides of the
abdomen, research has found that it occurs more frequently on the right side.
The pain is usually brought on by vigorous exercise and activity. Side stitches
occur more frequently in sports that require a lot
of up and down movement, like running, jumping and horse riding. They also occur
more frequently in novice or amateur athletes.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050801_TSH_Side_Stitch.html


8. Soft Drink Sweetener May Add Extra Fat:
Fructose May Alter Metabolism to Add Body Fat.
A sweetener commonly used in soft drinks and other foods may lead to more body
fat than drinks sweetened with plain sugar.
A new study suggests that fructose may alter the body's metabolism in a way that
prompts it to store body fat.
Researchers say the findings may help explain the recently established link
between rising soft drink popularity and obesity rates
in the U.S. and other parts of the world.
"Our study shows how fat mass increases as a direct consequence of soft drink
consumption," says researcher Matthias Tschöp, MD,
associate professor of psychiatry at the University of Cincinnati, in a news
release.
Fructose is a sweetener found naturally in fruits and honey and is widely used
as a sweetener in soft drinks, fruit juices, and
cereal. In soft drinks, fructose is usually found in the form of high-fructose
corn syrup, which contains 55% fructose.
More...from WebMD at:
http://my.webmd.com/content/article/109/109250?src=RSS_PUBLIC


9. Cycling: What's in a Wheel?
The best wheels for different competitions.
By: Hoyt Halvorson
How important are wheels when it comes to bike racing? Some old school cyclists
are convinced that equipment is unimportant. It’s
all about the rider. Ultimately, the strength of the rider is far more important
than any other factor. However, once a cyclist is
at the physical level that allows her to compete, choosing the best equipment
can greatly impact success in certain events. At the
very least, she won’t be at a disadvantage. In making wise choices concerning
wheels, there are three critical issues: weight,
aerodynamics, and lateral and torsional stiffness. These three issues are
involved in making the right wheel decision for the
different road disciplines: Time Trial, Road Race and Criterium.
Of the three disciplines, Time Trial owes modern technology the biggest pat on
the back. It’s just you against the wind, and for
that reason, aerodynamic equipment helps a great deal. Because of advances in
carbon fiber technology, Time trialists brag of speeds
never seen before. In a flat time trial, there is no question of the fastest
wheel combination. Millions of dollars have been spent
testing riders in wind tunnels. Lance spent the winter at the University of
Washington wind tunnel while Ivan Basso was at MIT with
CSC and Cervelo. Both teams of experts came to the same conclusion. In a flat
Time Trial, there is no better option than a rear disc
with a front tri-spoke or at very least a deep section front wheel of a minimum
of 38mm dish. The only variation on this is during
races with strong crosswinds. Then the tri-spoke may not be the best option. In
that situation, it would be better to choose a wheel
with a low spoke count and a low-profile box rim. Weight is of little
consequence. Acceleration is not as important. Once you get
the bike rolling, it’s all about aerodynamics. Therefore, the idea is to get the
air by you as quickly and cleanly as possible.
Keeping air from getting hung up on the bike is the whole idea. A disc is
perfect, because air passes right by with the least amount
of drag to the rider. One might bring up the issue of side-wind that would make
a disc unsuitable, but only in extreme situations
would a rider face such conditions.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_CTS_20050801_Wheel.html


10. From Runner's World:
* Coach's Corner
"Perhaps you've used the "I'm not fast" or the "I don't have a competitive
chromosome in my body" excuse. Don't let excuses keep you
from racing. You can--and should--race. Whether you have a time goal in mind or
just want to get to the finish line, racing lets you
gather with energetic, supportive people. Racing will motivate you to train
better. It will inspire you to run more races." -Jeff
Galloway
* Injury Prevention
Cool Down Your Toes: If your feet swell or get overheated when you run,
consider applying ice or soaking your feet in cold water
immediately afterward. Adding Epsom salts to the cold water helps some runners,
but the downside of using salts is that, if
overused, they can make your feet too dry.
* Performance Nutrition
Figs: Taste for yourself why figs were Cleopatra's favorite fruit. Fresh figs
have a creamy, melt-in-your-mouth texture and a subtly
sweet flavor. But it's their rich nutrient content that should solidify their
place on your table. Each large fig has just 47
calories and barely a trace of fat or sodium. Five figs--a nice breakfast or
dessert serving--contain 10.6 grams of fiber (more than
twice as much as 1 cup of raspberries); 742 milligrams of potassium (more than
an extra-large banana); 112 mg of calcium (equal to
1/2 c milk); 54 mg of magnesium (about the same as 2 pieces of whole wheat
bread); 1.2 mg of iron (same as 3/4 c of raw spinach) and
B vitamins, vitamin A, and folate.
* Words That Inspire:
"There is moderation even in excess." -Benjamin Disraeli, 19th Century British
prime minister
* Editor's Advice:
"Running your first fall marathon? Don't worry about the actual mileage of your
long run as much as the time you spend on your feet.
You should eventually be able to do a long run that approaches the same length
of time that you expect to run in the marathon. Even
if you're planning on a 4- or 5-hour marathon, try to work up to 80 percent of
that for your long run." -Richetta Coelho, RW
editorial intern
* Training Talk:
"Regardless of your personal running goals, during the heat of the summer, the
body's number one goal is self-preservation. If you
ignore that, you won't meet your goals. Runners should plan their running routes
carefully, respect the heat and sun during the
middle of the day, and drink before, during, and after running." -From How to
Train by Hal Higdon


11. Maximising Performance:
The specific nutritional requirements of athletes depend on many factors,
including the type of sport, the intensity, duration and
frequency. Moreover individual preferences and aversions have to be taken into
account.
It is well-recognized that an excellent nutritional status is a prerequisite for
athletic performance at the highest levels. It is
the aim of this article to give an overview of the generally accepted views
about optimal nutrition for sports people and to address
particularly the measures that are indicated to meet the specific needs of
athletes. The specific nutritional requirements of
athletes depend on many factors, including the type of sport, the intensity,
duration and frequency. Moreover individual preferences
and aversions have to be taken into account.
Creating Balance
Maintenance of energy balance at the desirable body weight is a prerequisite for
physical performance. Sports related physical
activity increase the energy requirements and may lead to a negative energy
balance. A continuing negative energy balance may result
in loss of energy stores and even muscle mass and decreased performance. Whereas
sedentary adults with light to moderate physical
activity display energy expenditures in the order of 8.5 to 12.0 MJ per day,
athletes may spend an additional 2-4 MJ per hour of
exercise depending on the duration and intensity of the exercise in training and
competition. It is essential to restore energy
stores of glycogen in muscles and liver and of fat in the adipose tissue.
Restoration of energy stores is also essential to
neutralise the decrease of the activity of the immune system, which results from
the exercise stress (3).
More...from Food Ingredients First at:
http://www.foodingredientsfirst.com/newsmaker_article.asp?fSite=AR283&nw=hd&size\
=ld&sno=1&main_page=1&id=191
[Long URL]


12. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* High Blood Pressure and Lifestyle
The current guidelines state that high blood pressure is any value over 120 when
the heart contracts and over 80 when it relaxes.
Ninety-one percent of Americans will suffer from high blood pressure, which
causes heart attacks, strokes, and kidney damage. To
reduce this frighteningly high incidence of this silent killer, The American
College of Sports Medicine recommends that every able
person start an exercise program (Medicine and Science in Sports and Exercise,
November, 2004). Certain conditions may temporarily
preclude exercising, so check with your doctor.
Anything that expands blood volume will raise blood pressure. Diuretics lower
blood volume and are therefore the most effective
medication for lowering high blood pressure. However, diuretics tire you
earlier during exercise because dehydration is a major
cause of fatigue. Vigorous, prolonged exercise also dehydrates you and can
lower blood pressure for 24 hours or more after you
stop exercising.
Full fat cells raise blood pressure. When your heart contracts, it pushes a
huge amount of blood into your main artery called the
aorta. The aorta is supposed to widen and accept the surge of blood that comes
with each beat. If the aorta is stiff, it does not
expand adequately and blood pressure rises too high. When you are overweight,
full fat cells release inflammatory hormones that
stiffen the aorta and raise blood pressure. Exercise is a vital part of any
successful program to lose weight and keep it off.
If you have high blood pressure, your doctor will probably recommend medication.
However, more than 80 percent of hypertensives can
have their blood pressure controlled just with diet and exercise. To see if you
fall in this group, try my SHOW ME diet for two
weeks: http://www.drmirkin.com/recipes/showme.html
For more on controlling blood pressure with diet see
http://www.drmirkin.com/heart/8614.html and other reports in the Heart Health
section of www.drmirkin.com

* Dear Dr. Mirkin: What's the best treatment for elbow pain?
If you have pain on the tendons attaching at your elbow, you may have tennis
elbow, damage to these tendons. Place your hand and
arm on the table with your palm facing up. If your elbow hurts when you try to
raise your fist by bending you wrist, you probably
have forehand tennis elbow. If the same maneuver hurts when your palm is down,
you probably have backhand tennis elbow. The odds
are overwhelming that your orthopedist will try to inject cortisone-type drugs
into that tendon, and you may feel better for a few
weeks. However, at six months, it won't
make any difference whether you received the injection or not. Cortisone gives
you only short term freedom from pain. Treatment is
to strengthen the tendon by lifting very light and then progressively heavier
weights.

* How to Strengthen Your Heart
Fitness refers to your heart muscle. The stronger your heart, the more fit you
are. The only stimulus that makes any muscle
stronger is to exercise that muscle against increasing resistance. To make your
skeletal muscles stronger, you have to lift heavier
weights or press against greater resistance in any weight-bearing exercise. The
only way that you can strengthen your heart muscle
is to exercise against greater resistance also.
When you use your legs, your leg muscles squeeze blood from the veins near them
toward your heart. Then, when your leg muscles
relax, the veins near them fill with blood. This alternate contraction and
relaxation of your leg muscles acts as a second heart
pushing huge amounts of blood towards your heart. To pump the extra blood from
your legs to your heart and then to your body, your
heart muscle has to squeeze harder and faster. The harder you exercise, the
more blood is pumped by your legs to your heart, and in
turn, the harder your heart has to work to
push it out towards your body, so your heart has to beat faster and with more
force to do more work.
Fitness is determined more by how hard you exercise than by how long you
exercise. Exercising at a casual pace does not do much to
strengthen either your heart or your skeletal muscles. When you work harder,
more blood returns to your heart, and this increased
amount of blood fills the inside of your heart and stretches it, so your heart
has to pump against greater resistance and the heart
muscle becomes stronger.

* Dear Dr. Mirkin: Does everyone need to drink eight glasses of water a day?
Drinking lots of water just means you will spend a lot of time running to the
bathroom. All foods contain water, and all food is
converted to energy, carbon dioxide and water. You can get most of the fluid
the body needs from food, and you only need to drink
enough water to prevent constipation.
When you eat, the pyloric valve at the end of your stomach closes to keep food
in the stomach. Then the stomach takes fluid that you
drink and food that you eat and mixes them into a soup. Then the soup passes to
the intestines and remains a soup until it reaches
your colon. Only then is the fluid absorbed to turn the soup into solid waste in
the colon. If you do not have enough fluid in your
body, your body extracts extra fluid from your stool, which makes it hard and
can cause constipation.
A reasonable amount for a healthy human is one cup of water or any other fluid
with each meal. If you have a problem with
constipation you may not be drinking enough water (see
http://www.drmirkin.com/morehealth/G211.htm), but if you are not constipated,
you are getting plenty. You'll also want to replace fluids whenever you sweat a
lot, particularly when you exercise or in hot
weather. Drink water whenever you feel thirsty, but there's no benefit from
forcing yourself to drink eight glasses of water a day.



13. Sports Nutrition: Pre-Race Nutrition...What to Eat before Endurance Events:
Distance Dieting
Whether you’re walking or running a marathon or participating in any long
distance running event such as the Ironman, you need to
build up an energy reserve—a suitcase of muscle energy to fuel your body for the
long run. The major difference between the type and
amount of energy that you’ll need for these events is your body size, your
fitness level, your % body fat/lean muscle mass, and the
intensity, your racing effort. All of these factors will impact the calories you
burn while enduring your event.
Race day nutrition issues can stem from pre-event nutrition, race fuel choices,
fluid replenishment or lack there of, or race
stress—that impacts overall how well you digest and metabolize food and fluid
during the race.
The best way to prepare for an Ironman or marathon nutritionally is to plan in
advance.
· Three months out, start a training diet—find out what your energy needs are
for training and competition and start an eating
program to help you strive towards that plan. Since it’s a process, allow
yourself 4 to 6 weeks to become accustomed to distance
event eating which is different than any other training diet.
· One month out—experiment with race fluids, bars and gels under a variety of
conditions— pre training, high intensity workouts,
recovery. Try to purchase the fuels that will be available to you on race day so
your system can adapt to any differences in your
preferred fuels. Although listen up. Take your own favorite foods and fluids to
your race, and if traveling, take your goodies in
your carry-on baggage. FYI—my bike and drinks were lost on the way to the World
Long Distance Duathlon Championships in Denmark last
year…with only a borrowed bike, I managed to get through the race on my training
diet, and a few bars, gels, and drink mixes I
stocked for the airplane.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050803_LD_IM_Nutrition.html


14. Multisport: Recovery Training - Chapter Two:
Monitoring Adaptive Responses.
Workloads need to be adjusted to the adaptation rates exhibited by each
individual and the wise coach will gauge this by monitoring
the athlete regularly. Observed coaching cues or signs that indicate how an
athlete is coping with training should be recorded in a
coaching logbook in conjunction with the prescribed training program. The
coach’s observations should include both sport specific
and generic cues. As the coach improves with experience the more astute he or
she becomes at recognising these signs.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050802_TSO_Recovery_Chapter2.ht\
ml


15. Your Body Is Younger Than You Think:
Whatever your age, your body is many years younger. In fact, even if you're
middle aged, most of you may be just 10 years old or
less.
This heartening truth, which arises from the fact that most of the body's
tissues are under constant renewal, has been underlined by
a novel method of estimating the age of human cells. Its inventor, Jonas Frisen,
believes the average age of all the cells in an
adult's body may turn out to be as young as 7 to 10 years.
An Eye is Forever, but Is a Liver? But Dr. Frisen, a stem cell biologist at the
Karolinska Institute in Stockholm, has also
discovered a fact that explains why people behave their birth age, not the
physical age of their cells: a few of the body's cell
types endure from birth to death without renewal, and this special minority
includes some or all of the cells of the cerebral
cortex.
It was a dispute over whether the cortex ever makes any new cells that got Dr.
Frisen looking for a new way of figuring out how old
human cells really are. Existing techniques depend on tagging DNA with chemicals
but are far from perfect. Wondering if some natural
tag might already be in place, Dr. Frisen recalled that the nuclear weapons
tested above ground until 1963 had injected a pulse of
radioactive carbon 14 into the atmosphere.
More...from the New York Times at:
http://www.nytimes.com/2005/08/02/science/02cell.html?


16. Vitamin E Fails to Deliver on Early Promise:
In America even a vitamin can become an instant celebrity with its own die-hard
fan base and publicity machine. Vitamin E shot to
fame in the early 1990's, after two large survey studies noted that male and
female health professionals who said they took a
supplement of up to 400 international units of the vitamin every day seemed to
go on to develop fewer cases of heart disease or
cancer than their peers who were not taking the supplement.
The number of Americans, cardiologists included, who gulped daily capsules of
vitamin E suddenly surged, from relatively few in 1990
to an estimated 23 million by 2000, according to an analysis published last
month by the Centers for Disease Control and Prevention.
But in a flurry of strong follow-up studies published in the last few years,
vitamin E has emerged as a sort of middle-aged, B-list
actor not fulfilling its early promise. Increasingly, even many scientists and
health advisory groups who say they still have high
hopes for the vitamin as it occurs naturally in vegetable oils, nuts and leafy
greens have begun to pan the pills, except for use by
subgroups of patients with particular medical conditions.
More...from the New York Times at:
http://www.nytimes.com/2005/08/02/science/02cons.html


17. Using Hormones for Sport:
While the controversy over performance-enhancing drugs in professional sports
makes for good water cooler debate, these hormones can
do more than pump up your muscles.
Webcast Transcript
ANNOUNCER: What makes one athlete superior to another? What allows an athlete to
find the strength to run the extra mile or crack a
ball clear out of the stadium? They have natural-born talent. It separates the
average athletes from the great ones.
But what if you can sharpen that competitive edge with performance-enhancing
drugs?
JEFFREY I. MECHANICK, MD: Whether you're talking about performance-enhancing
drugs or dietary supplements, you're talking about
substances that affect things like muscle strength, endurance, the ability to
pump blood, the ability to breath, to oxygenate.
ANNOUNCER: They are called "roids," "andro," "stacks," "juice."
More...from the Denver Post at:
http://denverpost.healthology.com/webcast_transcript.asp?b=denverpost&f=fitness&\
c=fitness_steroids&spg=FIF


18. The Long Run IS Your Marathon Training Program!
Whatever your goal, the long run will help you more than any component of your
running program.
By going slowly, you can burn more fat, push back your endurance barriers and
run faster at shorter distance races.
What is a long run?
The long run starts with the longest distance you’ve covered within the last two
weeks and increases by one mile on a weekly long
one up to 10 miles. At that point, you’ll shift to running long every other
weekend, increasing by two miles each time. Once you
reach 18 miles, increase by three miles every third week.
The mental benefits
While there are significant and continuing physical benefits from running long
runs regularly, the mental ones are greater. Each
week, I hear from beginning marathoners after they have just run the longest run
of their lives. This produces mental momentum,
self-confidence and a positive attitude. By slowing the pace and taking walk
breaks, you can also experience a series of victories
over fatigue with almost no risk of injury.
Pushing back your limits
As you push a mile or three farther on each long one, you push back your
endurance limit. It’s important to go slowly on each of
these (at least two minutes per mile slower than you could run that distance on
that day) to make it easy for your muscles to extend
their current endurance limit. When it’s really hot and humid, for example,
you’ll need to run two and a half or three minutes per
mile slower.
More...from Cool Running at:
http://www.coolrunning.com/engine/2/2_1/the-long-run-is-your-mara.shtml


19. Overreaching and Overtraining in Endurance Athletes:
Whilst another triathlon season here in New Zealand is over, for many others in
the northern hemisphere, it's just beginning.
Although it may have been a great season and most of you would have noticed some
improvements here and there, for some of you it was
your first experience of having a less than satisfactory race because of your
preparation.
I would like to reveal the issue of overreaching and overtraining in endurance
sport.
First of all let's start by getting one thing straight - overtraining is a
condition not an illness.
When the training load is too intense, or the volume of training exceeds the
body's ability to recover and adapt, the body
experiences more breakdown than build up. The symptoms of overtraining are
highly individualized and cannot be universally applied.
Sometimes, it can be very difficult for athletes, trainers and coaches to
recognize the early symptoms of the condition. The
underlying causes of overtraining syndrome are often a combination of emotional
and physiological reasons.
More...from TriFuel at:
http://www.trifuel.com/triathlon/triathlon-training/overreaching-and-overtrainin\
g-in-endurance-athletes-000930.php


20. No pain, no gain? Healing sports injuries:
The Energy Effect.
We have all heard coaches, athletes, advertisements, trainers and members of
workout clubs uttering the words “no pain, no gain” as
though it were a magical mantra to kick sports performance up a notch.
While their intentions may be fine, the approach is one that is outdated and
potentially damaging.
Pain and inflammation 101
Pain is your body’s way of letting you know that something is wrong. Ignoring
it, or worse, seeking it, encourages injuries. It does
not only occur in localized areas; rather, it travels by way of the spinal cord
and nervous system, thereby sending pain messages to
the brain.
Many sensations travel the same pathway as pain. Like a highway system, numerous
sensations travel the same road.
The speed of the sensation determines how quickly the message gets to the brain.
Pain actually travels this pathway quite slowly. Dull pain travels at
approximately one-half mile to two miles per second.
Sharp or burning pain travels at approximately five to thirty miles per second.
Non-painful touch such as acupressure or massage
travels at thirty-five to seventy-five miles per second.
More...from the Cochrane Times at:
http://www.cochranetimes.com/story.php?id=176349


21. Play it Safe When Recovering From an Injury:
If you are returning to running after an injury or any significant layoff, it
can be a real challenge to maintain the discipline
necessary to limit increases in mileage and intensity adequately to prevent
injury.
In the beginning, a single mile can feel like a tantalizing tease.
Most runners understand the need to make gradual increases and to listen to your
body, cutting back in response to pain. However, if
you are reasonably fit, listening to your body can prompt you to do too much,
too soon.
It is better to make a plan, set a schedule, and restrict yourself to
established increases, even if you feel great. It is very easy
to get into a cycle of injury/ recovery/return to running/re-injury, especially
if you are an older runner.
More...from the Sport Factory at:
http://thesportfactory.iuplog.com/default.asp?item=95058


22. Stress Test Gauges Women's Risk of Death From Heart Disease :
When assessing fitness levels to predict who is most at risk to die of heart
disease, doctors have had to rely on standards set by
research done only on men, which often meant women were incorrectly diagnosed.
But doctors at Northwestern Memorial Hospital in Chicago have developed a simple
chart for women based on new data to more
accurately identify those most at risk of mortality based on their fitness level
as determined by a treadmill stress test.
The data is based on an analysis of stress tests of more than 10,000 women, both
those who were healthy and those at risk for heart
disease. The researchers then used this information to determine what could be
considered normal exercise capacity and fitness
levels for women at different ages.
"We just didn't have guidelines for women -- we knew the ones we had weren't
relevant because of our clinical experience. But we now
have standards for women for their ages and fitness levels," said study author
Dr. Martha Gulati, an assistant professor at
Northwestern Memorial Hospital's Bluhm Cardiovascular Institute.
Gulati said the guidelines are important because research has increasingly shown
that fitness levels as measured by a standard
stress test are an independent predictor of mortality risk, particularly for
heart disease.
More...from Forbes.com at:
http://www.forbes.com/lifestyle/health/feeds/hscout/2005/08/03/hscout527198.html


23. Yoga May Help Minimize Weight Gain in Middle Age:
Practicing yoga may be one way to prevent middle-aged spread, according to the
findings of a new study.
Although the connection appears to be indirect, yoga practitioners are
apparently able to avoid - or at least minimize - the
one-pound-a-year of gained weight that most people endure between the ages of 45
and 55.
The researchers used data from more than 15,000 men and women ages 53 to 57, who
reported their weight at age 45 and their current
weight.
The subjects were also asked to report whether they engaged regularly in three
specific recreational activities - walking, weight
lifting, and yoga - and whether they participated in two broader categories of
activity, moderate and strenuous exercise. The
researchers assessed the diet of the study participants using a detailed food
questionnaire.
Practicing yoga for 4 or more years, for at least 30 minutes once a week, was
associated with a 3.1-pound lower weight gain among
people who were normal weight at age 45. The yoga practitioners who were
overweight at 45 lost an average of 5 pounds, as opposed to
an average gain of 13 pounds in overweight nonpractitioners. Being overweight
was defined as having a body mass index of 25 or
greater.
More...from the NY Times at:
http://www.nytimes.com/2005/08/02/science/02yoga.html?


24. Five mental skills to boost performance:
Henry Ford may not have been thinking about sweating through a marathon or
hammering through a gnarly rock bed on two wheels when he
said, "Whether you think you can or can't, you're usually right," but the axiom
speaks volumes about sports.
Self-confidence and strength of mind are often what sets good athletes apart
from great ones. But mental training is not only for
the elite -- a well-developed mental muscle will help everyone from weekend
warriors to wannabe pros push beyond plateaus and reach
heights previously thought unattainable.
Practicing these mental skills will help you establish a foundation for success
in any sport:
1. Visualization
Studies show that the human mind has difficulty separating reality from imagined
reality. If you've ever had a dream that felt "so
real," you understand. Visualization helps us imagine real situations and
prepare ourselves to meet them head on. While it may sound
like New Age doctrine, visualization is really just focused daydreaming that's
goal-oriented.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12172


25. See You In Canadian Athletes Fund:
Give athletes more IOC urges Canada” -Toronto Star August 30, 2004
“In praise of our battered athletes” - Globe and Mail August 20, 2004
“After the Games…the blame” - Toronto Star August 30, 2004
“Silver medallist trained in a sauna to prepare for Athens heat” - The Globe and
Mail August 28, 2004
After Athens these were the headlines that Canadians read in newspapers across
the nation, Torino is quickly approaching – let’s not
let history repeat itself!
Today I am inviting you to create a new future for athletes and sport in Canada.
The See You In Canadian Athletes Fund provides
direct funding to elite athletes with 85 cents of every dollar raised going to
directly support a Canadian athlete.
Between August 15th and 30th The See You In Canadian Athletes Fund is holding a
cross - Canada awareness campaign to remind
Canadians that support for our athletes is needed years before the medals are
won. During these sixteen days we are inviting
Canadians from across the nation to celebrate our athletes by hosting a
Fundraising event. Some great event ideas that we have
received include:
- BBQ
- Garage Sale
- Pool Party
- Golf Day
- Kids Day
- Cocktail party
- Street Party
- Fun Races (water, road, bikes, regattas)
- Face Painting
- Manicure/ Pedicure
- Copper to Gold turn your jars of change into financial support for
Canadian athletes
How much support can you raise? We are challenging 2006 great Canadians to raise
$1500. Our top Canadian athletes live on $1500/
month. We are looking for 2006 Canadians to raise $1500 each to help support our
athletes. The See You In Torino Fund and See You In
Beijing Fund allocate $6000 grants direct to our athletes. In 2004 we supported
244 of the 266 Canadian Athletes directly who
represented Canada. A list of our 2006 great Canadians will be added to our
website.
Our goal is to blitz Canada to increase awareness of the See You In Canadian
Athletes Fund. We have found that many Canadians want
to help, they just do not know how. We want Canadians to understand why the
Fund exists, how it supports athletes, and how
Canadians can contribute to the success of our athletes. If you are interested
in partaking in our awareness campaign please e-mail
me back and let me know how you would like to contribute.
If you have any questions about this program or anything else please feel free
to send me an e-mail at
mailto:alanna@... or call me at the office
1.866.YES.2006!
Looking forward to hearing your great ideas,
Alanna Harman
? Yes I am interested in hosting an event.
My event will take place (location):___________________________________
On (date and time):________________________________________________
? Yes I want to be a great Canadian and raise $1500 to support our Canadian
athletes.

Athlete Relations
See You In Canadian Athletes Fund
721 Queen St. E., Suite 210
Toronto, ON
M4M 1H1
ph: 1-866-YES-2006 or 416-487-4442
fax: 416-966-3321



THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites*

August 6, 2005:
5 Peaks Trail Run - Camp Fortune-Gatineau Park, PQ
http://www.5peaks.com/schedule.asp?p=on&raceid=82

TD Banknorth Beach to Beacon 10K - Cape Elizabeth, ME
http://www.beach2beacon.org/beachtobeacon/index.html

Television - CBC 12:00 Noon EDT
Track and Field from Helsinki, Finland

August 6-7, 2005:
Cooler Triathlon, ITU World Cup Hamburg, Germany
http://www.holstencityman.de

ITU Long Distance Triathlon World Championships - Fredericia, DEN
http://www.fretri.dk

Michelob Ultra London Triathlon - London, England
http://www.thelondontriathlon.com

August 6-14, 2005:
IAAF 2005 World Championships - Helsinki, Finland
http://www.helsinki2005.fi/
IAAF
http://www.iaaf.org
IAAF Radio
http://www.iaaf.org/multimedia/AudioWCH05,StreamID=1.html
EuroSport
http://www.eurosport.com/home/pages/v4/l0/s6/e9296/sport_lng0_spo6_evt9296.shtml
BBC
http://news.bbc.co.uk/sport1/hi/athletics/4728703.stm
World Championship Television - CBC 20:00 EDT Sunday, August 7 - Friday, August
12
Track and Field from Helsinki, Finland

August 6-20, 2005:
Canada Summer Games - Regina, SASK
http://www.2005jeuxducanadagames.ca/english/index.html

August 7, 2005:
Baker's Healthy Start Foundation Triathlon - Bellingham, WA
http://www.trithecookie.com/

Chicago Distance Classic - IL
http://www.chicagodistanceclassic.com

Television - CBC 14:00 EDT
Track and Field from Helsinki, Finland

Television - CBC 20:00 EDT
Track and Field from Helsinki, Finland

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

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@...
http://www.runnersweb.com/running.html
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Triathlon Meetup
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Patagonia
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AOL Broadband
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Get the GM Card, get 5% Earnings from every credit card purchase, and start
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TriSwim Coach - The Complete Guide to Triathlon Swimming
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adidas' running apparel at 15% off! All running shorts, pants, and
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If you have an accident while running or cycling, do you want your family to be
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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:
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The Stretching Handbook:
http://www.thestretchinghandbook.com/cmd.php?af=245575
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;
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* View only the introduction and rules for safe stretching; or
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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
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**END...OF DIGEST...**