A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
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THIS WEEK:

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This Weeks Personal Postings/Releases:
We have ONE personal posting this week.
1. FROM: green_jellybean1@...
DATE: Sat, 27 Aug 2005 15:00:01 -0000
SUBJECT: HS Cross Country
Hi, I'm new to the group and was wondering if there are any
high school cross country members out there? It would be
nice to talk to someone in my own age group!



THIS WEEK'S DIGEST ARTICLE INDEX:

1. Science of Sport: What To Do On A Bad Day
2. Science of Sport: Sleep deprivation
3. Sports Psychology: Burnout
4. Whey Protein - Can it Help You?
5. Is there too much athletic activity among some children?
Although obesity, especially among sedentary children, is an increasing national
health issue, doctors are also seeing a worrisome
problem on the other end of the spectrum - too much athletic activity.
6. College athletes unconcerned about skin cancer
7. Joe Henderson's Running Commentary - Keeping Watch
8. Sports Psychology - Why We Don’t Quit
Giving up is the ultimate tragedy. – Robert J. Donovan.
9. Java Joy: Study Touts Coffee's Benefits
10. That Hammered Feeling
Simple Steps to Soften Muscle Soreness.
11. From Runner's World
12. Study finds yogis better at controlling weight
13. Canine coach keeps dieters on a leash
14. Muscle in a bottle?
15. Marathon Training
16. Colds, Flu and Cycling
Winter is the time for the common cold and flu viruses to invade our bodies.
Whilst you can continue light training with a mild cold
riding when you have a flu virus can kill you!
17. Lactic acid and running: myths, legends and reality - the ABC
18. Orthotics Questions & Answers
Custom Ultralight Running & Walking Orthotics.....
19. An active menopause
Some women add relief from hot flashes, insomnia and the like to the list of
benefits that regular exercise brings.
20. Strength Training Without Equipment
21. Running Faster - Planning your Interval Training
22. Athlete's Kitchen: Caffeine and Athletes
23. Olympic-distance showdown
Power to a PR this season by boosting your run.
24. Dream Job - Mary Wittenberg's Journey
25. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Which of the following marathons gives the winner the most significant status?
Olympic Games
World Championships
Amsterdam
Berlin
Boston
Chicago
Fukuoka, Japan
London, England
New York
Rotterdam"

You can access the poll from our FrontPage as well as 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 believe Lance Armstrong is guilty of using EPO in
the 1999 Tour de France?"
The results at publication time were:
Answers Votes Percent
1. No 52 58%
2. Yes 29 32%
3. No opinion, don't care 9 10%
Total Votes: 90

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FIVE STAR SITE OF THE WEEK:
53X12.com Cycling Training Center.
"My Training Center (MTC) is the ultimate online training tool for bicyclist. It
allows 53x12.com members to receive personalized
training programs, keep track of improvements and developments and much more.
MTC is a real-time window to your bicycling training.
All of our training program subscribers have full access to MTC's sections and
features, specifically created in order to:
Receive weekly training schedules and interact with Dr Michele Ferrari and WCA
Store your vital statistics and check your developments
Compile your daily training diary and access it easily anywhere, anytime
Schedule your race events/goals
Read all the information about MF method and instructions to better perform
your personalized training program."

This site is run by Dr Michele Ferrari who trained Lance Armstrong until October
of 2004. He ( Ferrari) was cleared of dope
distribution charges but was given a suspended 12 months jail sentence for
malpractice.
Check out the site at:
http://www.53x12.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
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Our Photo Slideshow is updated on a random basis. Check it out from our
FrontPage.


BOOK OF THE WEEK:
LORE OF RUNNING
Now revised, expanded and updated, Lore of Running gives you incomparable detail
on physiology, training, racing, injuries,
world-class athletes, and races.
Author Tim Noakes blends the expertise of a physician and research scientist
with the passion of a dedicated runner to answer the
most pressing questions for those who are serious about the sport:
· How your body systems respond to training, the effects of different training
methods, how to detect and avoid overtraining, and
genetic versus trainable potential
· How to train for the 10K up through ultramarathon with detailed programs from
Noakes and several leading running experts
· How to prevent and treat injuries, increase your strength and flexibility, and
use proper nutrition for weight control and maximum
performance
Order the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0873229\
592

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: What To Do On A Bad Day:
By Owen Anderson, Ph. D. (Copyright © 2004-2005)
It’s a question as old as training itself: What should one do on a high-quality
training day when the scheduled workout starts very
badly?
Is it best to knock out the planned intervals as well as possible, even though
the pace maintained is significantly slower than
expected? Would it be better to cancel the entire-day’s proceedings, postponing
the high-intensity work until some later date? Is
the answer perhaps to run for close to the desired volume, without making any
attempt to elevate intensity of effort? Should one do
half the number of scheduled intervals? One-third?
The answer to the basic question of course depends on what caused the workout
difficulty. If you find yourself in this predicament
and you believe that there is a good chance that you are overtrained, i. e.,
that you have exceeded your body’s capacity to adapt to
the training which has been carried out in preceding weeks and entered into a
state of physiological depletion associated with poor
performance, then there is no question about what to do: Go home, lie down, and
rest. Over subsequent days, you should train very
easily (or not at all) and do things which maximize recovery, including getting
adequate sleep, drinking enough fluid, consuming a
healthy diet, and carrying out light, relaxing activities.
If the basic problem appears to be environmental in nature (for example, you
have been training in 70-degree temperatures but nature
has blessed you with 85-degree heat and similar humidity at the onset of your
quality workout or else gale-force winds are sweeping
across the track), then the answer to our vexing question hinges on the weather
forecast. If the days ahead are going to be
conducive to better training (for example, a cooling trend may be predicted),
you would be wise to simply stop your session and
re-schedule it for the near future (the following day, if possible). On the
other hand, if torrid conditions will prevail for some
time, you’ll have to simply do your best with the planned effort – or else move
it inside to a treadmill in an air-conditioned room
(another possibility might be to get up earlier in the morning, when it is
cooler).
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050902_RRN_Bad_Day.html


2. Science of Sport: Sleep deprivation:
Participants in adventure racing often go without sleep for more than 24 hours
while engaging in prolonged sub-maximal exercise.
Does the sleep deprivation harm their capacity to perform this exercise? Not at
all, according to a new UK study.
Researchers from Bath and Hull Universities set out to examine the effects of 30
hours of sleep deprivation and intermittent
physical exercise n cardio-respiratory markers of sub-maximal exercise.
Six male students endured 30 hours of sleep deprivation in a laboratory under
two different conditions, separated by seven days, as
follows:
Performing sedentary activities;
Undertaking intermittent cycling for 20 minutes every two hours at 50% of
VO2max.
Every four hours, the subjects in both groups completed assessments of
cardiorespiratory function while cycling at 50% VO2max.
Analysis of the results showed no significant differences between baseline
assessment and the two sleep deprivation conditions for
any of the measured respiratory variables. Additionally, there were no
significant differences for any variable between the two
experimental groups. And, while mean heart rate in the sedentary condition was
lower than at baseline, the same was not true of the
exercise condition.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050901_PPO_Sleep_Deprivation.ht\
ml


3. Sports Psychology: Burnout
By Michelle Cleere, Sports Psychology Consultant
Introduction
The pressure to win and train with intensity has increased dramatically
throughout the years, mostly because of the [perceived]
rewards physically, mentally and emotionally.1 But one result of these pressures
is burnout. One definition of burnout says it is a
state of mental, emotional and physical exhaustion brought on by persistent
devotion to a goal whose achievement is dramatically
opposed to reality.2 Another definition states burnout is an exhaustive
psychophysiological response exhibited as a result of
frequent, sometimes extreme, and generally ineffective efforts to meet excessive
training and competitive demands.1 Both definitions
stress extreme wear and tear on the body produced through training demands
larger than what a person can cope with physically,
mentally and psychologically.
Why talk about burnout? Because fitness and exercise is important towards
enhancing the physical, mental, and emotional well being
of people and it’s our job as health professionals to train people, not to
exhaustion [burnout], but in a healthy, fun, realistic
manner that keeps them coming back.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050830_SM_Burnout.html


4. Whey Protein - Can it Help You?
Are you interested in taking care of your body before and after strenuous
activities or workouts? Do you try to avoid supplements
that contain additives and possible side effects? If you are interested in
better health and improved physical fitness you have
surely heard that bodybuilders and other athletes are turning to a simple,
natural supplement called whey protein.
What is Whey Protein?
Commercial whey protein comes from cow's milk. Whey is the by-product of making
cheese and was usually thrown away as a waste
product. Now researchers know that whey protein is high quality, natural protein
that is rich with amino acids essential for good
health and muscle building. It is naturally found in mother's milk and also used
in baby formula. It is being considered for use as
a fortifier of grain products because of its considerable health benefits and
bland flavor.
Although protein is also found in other foods such as meat, soy and vegetables,
whey protein is proven to have the highest
absorption (digestion) levels in comparison to all others.
Why do Athletes use Whey Protein?
Protein levels are depleted through exercise. Muscles require amino acids to
prevent deterioration, give endurance and build mass.
Proteins supply these amino acids to the muscles which is why athletes use whey
protein.
More...from Deep Fitness at:
http://www.deepfitness.com/05/whey_serpico/


5. Is there too much athletic activity among some children?
Although obesity, especially among sedentary children, is an increasing national
health issue, doctors are also seeing a worrisome
problem on the other end of the spectrum - too much athletic activity.
As young peoples' participation in competitive sports soars, doctors are
increasingly treating preventable athletic injuries that
could have a lifelong impact if not properly treated. Untreated injuries in
bones that have not yet fully formed could result in the
incorrect growth of shoulders, elbows and knees.
“Sports injuries are becoming the most common reason young people are going to
the emergency room,” said Jordan D. Metzl, M.D.,
medical director of the Sports Medicine Institute for Young Athletes at New York
City's Hospital for Special Surgery ( HSS ). Dr.
Metzl, who has conducted studies on youth sports injuries, and other experts
spoke recently at HSS's “2nd Annual Sports Medicine for
Coaches Fall Sports Safety Seminar.”
Coaches and parents should be aware of warning signs and find a balance for
young athletes. “Sports will always be injury-laden, but
statistically it is safer to play sports than to travel to a game by car,” said
Dr. Metzl, himself an accomplished marathon runner
and Ironman triathlete.
More...from I-Newswire at:
http://i-newswire.com/pr44235.html


6. College athletes unconcerned about skin cancer:
Despite spending hours under the sun, most college athletes are lax about
protecting their skin with sunscreen, a new survey
suggests.
Of the 186 athletes researchers surveyed during the summer practice season, 85
percent said they had not used sunscreen at all in
the past week. Only a handful -- 6 percent -- said they'd used it on at least
three days during the previous week.
The students often cited inconvenience or forgetfulness as the reasons they went
without sun block. But a majority of the
explanations they gave revealed some lack of understanding of the risks of sun
exposure and the importance of using sunscreen, the
survey found.
Dr. Brian Adams, the senior author of the study, described the athletes' rate of
sunscreen use as "abominable."
These students, he told Reuters Health, are at particular risk from excessive
sun exposure because they often practice during the
hours when ultraviolet radiation is strongest -- between 10 a.m. and 4 p.m. --
and because research suggests that sweaty skin burns
more easily.
One remedy to the inconvenience issue many students raised would be to make
sunscreen available in locker rooms and at the playing
field, said Adams, an associate professor of dermatology at the University of
Cincinnati in Ohio.
But along with such practical measures, he pointed to a need for a "change in
culture." As he said, "It's certainly not considered
cool to apply sunscreen before practice."
More...from Reuters at:
http://today.reuters.com/news/newsArticle.aspx?type=healthNews&storyID=2005-08-2\
6T191253Z_01_EIC669079_RTRIDST_0_HEALTH-ATHLETES-CAN
CER-DC.XML
[Multi-line URL]


7. Joe Henderson's Running Commentary - Keeping Watch:
My version of the "Live Strong" bracelet will never sell millions of copies as
that yellow rubber band has done. Mine will never go
on sale at all. The only way to get one is to earn it, or in my case to inherit
it from someone who had earned it.
I've never met Lance Armstrong or raced on a bike, or even watched more than
snippets of Tour de France. I haven't yet had cancer
but have contributed more directly to the cause of fighting it than buying a
bracelet. Last year I supported my wife Barbara through
her successful fight.
My armwear honors an event that has been part or me since... well, since before
there was a me. This is the Drake Relays wristwatch.
For most of that track meet's nearly century-long history the watch has served
as its big prize. Winners at Drake don't talk of
"taking a gold" but of "getting a watch."
These aren't running watches. They have hands, not digital numbers.
These aren't Rolexes but can't be bought for any price. Only the athletes who
win at Drake receive them, plus the few officials who
work harder than any athlete.
I ran at Drake a dozen times but never came close to winning a watch. My best
finish was second in the 1961 high school mile, but
even winner Don Prichard collected only a medal. Kids our age weren't eligible
for watches then, and still aren't.
An uncle of mine did win a Drake Relays watch 75 years ago. Charles Henderson, a
sprinter for Iowa State College, wore it proudly
for the rest of his long life.
None of his three brothers ever competed at Drake, but all were fans. Together
the brothers' attendance at the Relays totaled
hundreds of years.
My dad never owned a Relays watch for his volunteer work at the meet. He kept
statistics there, teaming with his older son for a few
years before leaving all of those duties Mike, who continued that work for
almost 40 years.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/525.html


8. Sports Psychology - Why We Don’t Quit:
Giving up is the ultimate tragedy. – Robert J. Donovan
When non-triathletes hear I was knocked-off my bicycle racing downhill on a
recent long training ride, they give predictable
responses: “Should you be pushing so hard?” “Maybe you should slow-down.” “Have
you thought that it might be time to stop?”
Certainly this is not the first time I’ve heard these sentiments expressed.
Hardly a race has gone by where I, like nearly all
triathletes, haven’t been confronted by the thought of quitting. And yet, most
of us don’t give up.
Knowing our personal reasons for not quitting is crucial to our success as
endurance athletes. Triathlon, by design, pushes us to
our limits. When we reach them, when we’ve gone as far as we believe we are
able, we’d best have at least one good reason to
continue. While some may find inspiration in beer at a post-race party or in
bragging rights that accompany a finish, neither of
these, nor other similar reasons, is enough to psychologically sustain us when
conditions get really rough. Here are three reasons
for not quitting that might just keep you from doing so.
Reason One: Triathlon is an adventure; we are adventurers.
In our day-to-day existence, opportunities for pushing our limits are
restricted. In an article in Outside magazine, Mark Jenkins
writes, “For more than 70,000 years, humans lived outside, where life-and-death
threats were a constant reality. To survive as a
species, we had to adapt to adventure – physically, psychologically, and
spiritually.” Today, when life-and-death threats are nearly
non-existent, the need for physical, psychological and spiritual challenge
remains. Triathlon provides for these needs.
More...from Tri-Fuel at:
http://www.trifuel.com/triathlon/sports-psychology/why-we-dont-quit-001025.php


9. Java Joy: Study Touts Coffee's Benefits:
When the Ink Spots sang "I love the java jive and it loves me" in 1940, they
could not have known how right they were. Coffee not
only helps clear the mind and perk up the energy, it also provides more
healthful antioxidants than any other food or beverage in
the American diet, according to a study released Sunday.
Of course, too much coffee can make people jittery and even raise cholesterol
levels, so food experts stress moderation.
The findings by Joe A. Vinson, a chemistry professor at the University of
Scranton, in Pennsylvania, give a healthy boost to the
warming beverage.
"The point is, people are getting the most antioxidants from beverages, as
opposed to what you might think," Vinson said in a
telephone interview.
Antioxidants, which are thought to help battle cancer and provide other health
benefits, are abundant in grains, tomatoes and many
other fruits and vegetables.
Vinson said he was researching tea and cocoa and other foods and decided to
study coffee, too.
His team analyzed the antioxidant content of more than 100 different food items,
including vegetables, fruits, nuts, spices, oils
and common beverages. They then used Agriculture Department data on typical food
consumption patterns to calculate how much
antioxidant each food contributes to a person's diet.
More...from the LA Times at:
http://www.latimes.com/news/nationworld/nation/wire/ats-ap_health14aug29,1,50466\
61.story?coll=sns-ap-tophealth


10. That Hammered Feeling:
Simple Steps to Soften Muscle Soreness.
Every runner is familiar with rising from bed the morning after a race or an
especially long run feeling as if his legs had been
tenderized with a sledgehammer during the night. More than an unpleasant
feeling, delayed-onset muscle soreness (DOMS) is a symptom
of muscle tissue damage that can seriously compromise the quality of your
training. A recent Spanish university study found that
DOMS reduced running economy by 5% in a group of subjects.
Many runners assume that DOMS is an unavoidable effect of hard running that we
just have to live with, and it is true that the only
way to avoid muscle soreness completely is to avoid hard running altogether. But
there are several measures you can take to reduce
the amount of soreness you experience during the training process, and thus
reduce the impact of soreness on the quality of your
training—without training any less hard. By practicing these techniques you will
generally perform better in your key workouts and,
as a result, get more out of them.
A Physiological Tug-o-War
DOMS is associated with the microscopic tearing of muscle fibers during activity
that is either more intense or more prolonged than
normal. When a muscle fiber is strained too far, the surface membrane breaks
open and some of its chemical contents spill out,
damaging other muscle tissue, activating nerve fibers, and initiating an
inflammation response. The pain is probably associated with
inflammation more than it is with the damage itself, which is why the soreness
takes many hours to develop and often does not peak
until two to three days after the workout or race. In addition to pain, other
symptoms are loss of strength, stiffness, and
decreased range of motion.
Training for Low-Pain Gains
Preventing soreness begins with the warm-up. Always precede any high-intensity
running you do with easy jogging followed by
stretching or flexibility drills (such as high knees and butt kicks). These
precautions warm and lubricate the muscles, making the
fibers less prone to tearing during the more intense portion of the workout.
Likewise—and I know you’ve heard it a thousand
times—you need to cool down thoroughly after your high-intensity workouts.
Circulation is the primary facilitator of the muscle
repair process after intense exercise. Finishing workouts with low-intensity
activity keeps circulation levels up without further
damaging muscle fibers and thereby kick-starts the recovery process.
In addition to warming up and cooling down, be sure not to overdo your long runs
and high-intensity workouts. Develop a feel for how
long your body can go in a workout without being hobbled the next day. The
amount of muscle soreness you experience tomorrow will
always be directly proportional to how far you work your muscles beyond what
they are accustomed to today. For this same reason, you
should construct long training programs whose workload increases very gradually
from week to week, with the occasional
reduced-workload recovery week.
More...from Running Times at:
http://www.runningtimes.com/issues/03dec/musclesoreness.htm


11. From Runner's World:
* Coach's Corner
"Taper your to-do list. Sure, you're training less the week before the race,
but that doesn't mean you should fill your downtime
with chores. Don't clean the garage. Don't even alphabetize your books. Just
kick back, relax and focus on the only task that
counts--replacing your heavy training with some very heavy rest." -Budd Coates,
Director of Employee Fitness & Health, Rodale,
Emmaus, Pennsylvania; marathon PR: 2:13:02

* Injury Prevention
Over 40? Hit the gym: "Injuries would be cut in half if every runner over 40
runner started strength training. Weight training
strengthens and energizes the whole body, and it'll help keep you injury-free.
Aim for two sessions a week, and figure to do eight
to ten different exercises that work your entire body." -Jim Porterfield, a
physical therapist and owner of Rehabilitation and
Health Center at The Crystal Clinic in Montrose, Ohio

* Performance Nutrition
Summer Sipping: Drink plain old tap water, bottled spring water, or sparkling
mineral water, which are naturally calorie-free. Some
bottled waters even supply a dose of minerals such as calcium and magnesium. If
you're looking for flavor, try unsweetened iced tea
(black, green, or herbal) flavored with lemon, lime, or fresh peppermint leaves.
For coffee and chocolate lovers, make your own iced
mocha by combining coffee, non-fat milk, and a tablespoon of chocolate syrup.
This drink will save you more than 200 calories
compared with coffee-shop versions.

* Words That Inspire:
"I tell our runners to divide the race into thirds. Run the first part with your
head, the middle part with your personality, and
the last part with your heart." -Mike Fanelli, club coach

* Editor's Advice:
A timely Matter: "Mornings are hectic enough and evenings are already filled
with activities. That leaves your lunch hour. More and
more employers are offering physical-activity programs at work and flexible
hours to help their employees find time in their day to
exercise. If your employer doesn't offer something currently, ask. Most
employers are receptive!" -Michele Ervin, RW photo assistant

* Training Talk:
"The sport of running involves a variety of significant mental
challenges-including race suffering, fear of performing poorly, and
the frustration of injury-that some runners overcome better than others." From
Runner's World The Cutting-Edge Runner by Matt
Fitzgerald


12. Study finds yogis better at controlling weight:
A recently published study showing that, on average, middle-aged people who
practiced yoga controlled their weight better than
those who did no yoga, comes with some major caveats.
First, the findings were based on self-reports of participants (a technique
considered less reliable than data gathered by clinical
observation).
Second, the weight differences reported didn't reflect calories lost through
yoga - most yoga does not meet the American College of
Sports Medicine's definition of moderate-intensity exercise, that is, exercise
rigorous enough to burn substantial calories.
Instead, researchers speculated, the weight drops may have stemmed from yoga
practitioners' being more aware of their bodies,
nutrition and fitness than nonpractitioners.
The study of 15,500 people ages 53 to 57 that appears in the July/August issue
of the journal Alternative Therapies in Health and
Medicine showed that the 102 participants of normal weight (with a body mass
index, or BMI, under 25) who practiced yoga for four or
more of the prior 10 years gained, on average, 3.1 fewer pounds (9.5 pounds
versus 12.6 pounds) during the period than did the other
7,000 normal-weight people who did no yoga.
Overweight participants who practiced yoga for four or more years - only 30
people fit this description - said they actually lost an
average of 5 pounds over the 10 years, compared with an average gain of 13.5
pounds for the 7,500 or so overweight participants who
did no yoga. Those who performed yoga for fewer than four years also fared
better in weight control than did non-yogis, though their
advantage was less. (Americans gain an average of 1 pound per year between ages
45 and 55.)
More... from Newsday at:
http://www.newsday.com/news/health/ny-hsyoga304402793aug30,0,4927764.story?coll=\
ny-health-headlines


13. Canine coach keeps dieters on a leash:
A ROBOT dog that monitors your daily food intake and exercise levels and warns
you not to eat that cheesecake could encourage people
to stick to their diets.
The health-conscious pooch connects wirelessly to the dieter's pedometer and an
electronic diary of their eating habits, to
calculate their daily calorie intake and expenditure.
While it may sound frivolous, its US developers hope the robot, a souped-up
version of Sony's dog Aibo, could ultimately help in the
fight against the western world's obesity epidemic.
The system is being designed by Cynthia Breazeal at the MIT Media Lab in
Cambridge, Massachusetts, who is famed for creating the
emotional robot Kismet. It would use a pedometer, bathroom scales and a PDA
connected by Bluetooth or Wi-Fi to gather information
about weight, activity and eating habits that people generally have trouble
calculating, remembering and reporting.
A computer will then accurately analyse the data and present the results to the
person through the friendly face of a robot, says
Breazeal's student Cory Kidd, who is working with her to develop the system,
which is still at an early stage.
More...from New Scientist at:
http://www.newscientist.com/article.ns?id=mg18725156.400


14. Muscle in a bottle?
A federal law banning over-the-counter sales of the dietary supplement
androstenedione (commonly called andro) and 25 related
compounds went into effect in January 2005. Like anabolic steroids, these are
now controlled substances.
A so-called muscle builder, sports fuel, and sex-drive enhancer, andro was best
known for its use by Mark McGwire during his
70-home-run 1998 season.
Classified as steroid precursors or pro-hormones, andro and its siblings can be
converted to testosterone (and/or other hormones) in
the body. By boosting testosterone they're supposed to build muscle and enhance
athletic and sexual performance, though there is
much debate about how effective they really are
By affecting hormones, these substances could have serious long-term adverse
effects, including blood-clotting disorders, increased
aggression, reduced HDL ("good") cholesterol, and liver problems.
In men, they can also cause breast enlargement, testicle shrinkage, increased
body hair, and accelerated growth of prostate cancer.
In women, they could cause male-pattern baldness, excessive facial hair,
deepened voice, and possibly abnormal menstruation and
increased risk of breast and endometrial cancer.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12231&sidebar=17&category=activeusahome\
page


15. Marathon Training:
Just about everyone’s first marathon should be simply about finishing the
distance. You should train smart and thoroughly to prepare
your body for the pounding of the road and the physical exhaustion that running
26 miles incurs.
But after you’ve proven to yourself you can go the distance, what’s next?
For some, it is and always shall be about being out there, enjoying the day and
perhaps a new city, and being content to simply make
it to the finish line. Whatever the clock says when the chip beeps as you cross
the mat, so be it.
And that’s great. That truly should be the essence of what marathoning is all
about: enjoying the lifestyle, the fresh air, the
exercise and the people you hang with.
But what if you want to add a bit of dramatic twist to your running hobby? What
if you want to up the ante and not just collect
another finisher’s medal but see what happens when you train yourself to be
fast? Or train yourself to break the 4:30 mark or 4-
hour mark, 3:30, 3-hour or faster?
It’s fun is what it is. Putting yourself under the pressure of breaking a
personal record adds an adrenalin-fired burst to your
training regimen and brings an excitement to the countdown of a marathon. It’s
surely hard work but addictive as you get faster and
fitter while checking off all the long runs, hard runs and easy runs built into
the plan to turn your body into a super- efficient
human rocket.
Chasing after time goals in the marathon is a perilous business, as every
seasoned distance runner will tell you. Going for speed
and big distance at the same time increases the chances of injury and,
necessarily, slides you close to the cliff’s edge of
overtraining.
More...from Competitor Magazine at:
http://www.competitor.com/../story.cfm?story_id=10720&publicationID=205&pageID=4\
725


16. Colds, Flu and Cycling:
Winter is the time for the common cold and flu viruses to invade our bodies.
Whilst you can continue light training with a mild cold
riding when you have a flu virus can kill you!
The common cold afflicts nearly everybody numerous times; but cyclists and other
fit athletes seem particularly prone to the virus.
After a training ride your immune system is low as your body is recovering from
the stress of hard exercise and you are susceptible
to any viruses which are circulating. The sooner you recover from your training
ride the less chance you will have of catching a
cold.
Immediately after a training session have protein and carbohydrate recovery
drink; change into dry clothing; keep warm and rest for
a while to help your body recover quicker.
If your cold consists of just a nasal discharge and there is no fever present
you can continue to ride. Gentle exercise tends to
break up the congestion quicker than a complete rest. To prevent coughing make
sure you cut down on the intensity of your rides. If
other symptoms appear like a sore throat and muscular pains curtail your
training and rest and give your immune system a chance to
fight off the virus.
More...from World of Endurance at:
http://worldofendurance.com/cycling/focus_column.asp


17. Lactic acid and running: myths, legends and reality - the ABC:
Most runners still believe that lactic acid is released during hard or
unaccustomed exercise and that this is what limits running
performance, as well as being the cause of stiffness. Neither is correct. But
not even is the terminology of “lactic acid”.
Lactic acid does not exist as an acid in the body: it exists in another form
called “lactate”, and it is this that is actually
measured in the blood when “lactic acid” concentration is determined, as is done
from time to time. This distinction is important
not only for the sake of correctness, but more importantly, because lactate and
lactic acid would have different physiological
effects.
The greatest myth is that lactic acid is the cause of the stiffness felt after
an event such as a marathon. Stiffness is due mostly
to damage to the muscle, and not an accumulation of lactic acid or lactic acid
crystals in the muscle.
Another misconception is that lactate is responsible for acidifying the blood,
thereby causing fatigue. To the contrary, lactate is
actually an important fuel that is used by the muscles during prolonged
exercise. Lactate released from the muscle is converted in
the liver to glucose, which is then used as an energy source. So rather than
cause fatigue, it actually helps to delay a possible
lowering of blood glucose concentration, a condition called hypoglycemia, and
which will cause a runner to feel weak and fatigued if
it occurs.
More...from Time-To-Run at:
http://www.time-to-run.com/theabc/lactic.htm


18. Orthotics Questions & Answers:
Custom Ultralight Running & Walking Orthotics.....
Orthotic Frequently Asked Questions & Answers.
Please review our most asked questions. If you would like a complimentary
evaluation of your old orthotics, or if you have any
additional questions or concerns and want to speak with one of our orthotic
experts, please click here or call our 24/7 Helpline at
888-353-7834.
What are "orthotics"?
Orthotics (orthoses) are specially-prepared foot supports. These anatomically
molded devices, worn under the heel and arch of your
foot to correct skeletal anomalies, do more than "support" your feet. They
actually realign them to a natural, "neutral" position to
relieve foot, let and back stress, increase endurance, restore critical balance,
improve sports performance, alleviate foot fatigue
and prevent a wide range of foot problems.
How do I know if I need orthotics?
You definitely need orthotics:
If you participate in any activity that places stress on your feet.
If you have an obvious imbalance that causes such symptoms as flat or high
arched feet.
If you have external malalignments such as bow knees, knock knees, pigeon-toes,
or "duck feet."
If you've already developed chronic foot problems, ranging from corns and
calluses to arch pain and heel spur pain.
If your job requires being on your feet for extended periods of time.
More...from Cool Running at:
http://www.coolrunning.com/engine/2/2_1/borthotic-questions-answe.shtml


19. An active menopause:
Some women add relief from hot flashes, insomnia and the like to the list of
benefits that regular exercise brings.
AS her body adapts to the changes of menopause, 52-year-old Nancy Bouché has
good days and bad. But one thing is for sure — since
starting Pilates three years ago, she has more energy, less stress and a
striking drop in hot flashes. "I used to have them every
day," she says, "and now I can go for weeks without having any."
Bouché, an executive assistant at Nickelodeon Animation, is a testament to the
power of exercise over menopausal symptoms. That link
has been noted by fitness instructors and trainers who have seen the effect on
the hot flashes, insomnia, joint aches and weight
gain often accompanying this phase of a woman's life.
But it's only now starting to get a closer look from researchers and from many
women looking for natural ways to ease the symptoms
of menopause. Fueling the scrutiny are recent questions about the safety of
hormone replacement therapy and a National Institutes of
Health panel calling for menopause to be "demedicalized."
One analysis of 12 menopausal women in an eight-week strength training program
found that 40% of the women felt less anxious and
half had less aching, stiffness and irritability. Another, even smaller, study
found that yoga helped reduce participants' overall
symptoms by 16%.
Other researchers have found, however, that exercise programs produce very
little or no improvement of symptoms. One study even
discovered that a moderate-intensity exercise program exacerbated hot flashes
among a few women.
Yet the prevailing wisdom is that exercise can be a benefit to some women who
experience menopausal symptoms — if not by actually
reducing the frequency of hot flashes and other discomforts, then by generally
improving their health.
"We know that exercise improves quality of life, and if you translate that into
any population you see improvements," says Alysia
Mastrangelo, associate professor of physical therapy at the Richard Stockton
College of New Jersey and lead author of the strength
training and yoga studies. "People who are physically active do better."
A combination of strength training, cardio workouts and stretching can not only
ease many women's symptoms, experts say; it can
decrease the risk of osteoporosis and heart disease, two common ailments among
postmenopausal women.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-menopause29aug29,1,2552801.\
story?coll=la-health-fitness-news
[Long URL]


20. Strength Training Without Equipment:
You don't need equipment or gadgets to stretch and strengthen your muscles, and
there are a surprising number of exercises for
endurance and strength that you can do at home, when you travel, or even at the
office, that don't cost a dime. And you don't have
to do them all at once, which means you can add to your health and fitness
whenever you feel like taking a break.
Endurance
Jogging in place is a basic way to raise your heart rate. A little more
interesting, and much more effective is stair climbing.
Stairs are everywhere. Chances are you have some at home, in shopping malls and
stores, at hotels, or at work. Since you have to
work against gravity to step up, you burn calories at least twice as fast as
just walking. This means you get a greater aerobic
benefit on stairs than most other endurance activities in the same amount of
time. A 150 pound person burns about 12 calories per
minute stepping up at one step per second (but less going down, of course),
compared to 5.5 walking.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050902_TSH_STWE.html


21. Running Faster - Planning your Interval Training:
Most serious runners realize that some timed interval work on the track helps
build the speed that is necessary for top performance.
I have found that most uncoached runners have only a haphazard idea about how to
do this. They typically go to the track once a week
or so, and "do some 400s" or 800s or 1200s as fast as they can. The next week
they change the distance, and so on. The pattern of
workouts is generally very repetitive, and there is no clear progression
throughout the season. That is not the way to get the most
out of interval training.
To extract the greatest benefit, it is essential to have a progression. To give
an idea about how this works, let us imagine a 10K
runner with a recent best of 37:30 (6:00 per 1600 meters), who wishes to run one
interval workout per week. I will assume that this
runner has already established a solid endurance base (at least 12 weeks
emphasizing top mileage in the last year), because that is
essential before starting any interval training. For most runners, the correct
amount of fast running per interval workout will be
between 2400 meters and 4800 meters, depending upon the level of experience.
The idea behind the interval progression is to run a variety of paces, while
gradually increasing the pace as time goes by. The goal
of each workout is to work a particular pace, adjusting the distance to provide
a challenging (but not too challenging!) workout.
The progression of base paces would look something like this:
More...from Run Washington at:
http://www.runwashington.com/features/trainintervals05.html


22. Athlete's Kitchen: Caffeine and Athletes:
Many athletes enjoy a caffeine-lift either as a morning eye-opener, during daily
coffee breaks, before training, and during
competitions. Questions arise about caffeine: Should I use caffeinated gels
during long runs? How much caffeine is in Red Bull? Does
coffee enhance performance -- or is it dehydrating? The purpose of this article
is to look at caffeine (most commonly consumed as
coffee) as a part of a sports diet and help you determine whether you want to
take it or leave it.
Caffeine and hydration
We've all heard the warning: Coffee has a diuretic effect, is dehydrating, and
doesn't count as a fluid replacer. While once deemed
true, we now know differently. The truth is, a moderate intake of coffee, cola
and other caffeinated beverages do count towards
fluid needs-particularly if you are accustomed to consuming caffeine as a part
of your daily diet. (Don't we all know someone who
drinks only coffee-no water-and is fully functional?) Given about 80% of
Americans drink coffee (55% daily, 25% occasionally), and
the average intake is about 200 mg caffeine/day (3 mg/kg), most athletes are
familiar with caffeine's benefits of heightened
alertness and performance.
The US military is intensely interested in the physiological effects of caffeine
on hydration. With soldiers enduring the heat of
Iraq, the military needs to know how to optimize hydration. Hence, they have
researched the effects of moderate and high doses of
caffeine (3 and 6 mg/kg body weight) on hydration. Using subjects who habitually
consumed a relatively low amount of
caffeine--equivalent to one 6-ounce cup of brewed coffee (100 mg/day; about 1.3
mg caffeine/kg), they found no detrimental effects
of caffeine on 24-hour urine volume. (Armstrong, In't J Sports Nutr, June 2005)
By day's end, the urine losses were similar whether
the person consumed no caffeine or a high dose.
How did the "coffee is dehydrating" myth start? The initial studies looked at
urine collection just 2 to 4 hours after
caffeine-consumption (not the 24-hour picture), did not compare coffee to water,
or used very high doses of caffeine. We now know
people have similar urine volume whether they consume caffeinated (3 mg
caffeine/kg) or plain water.
More...from Running Network at:
http://www.runningnetwork.com/trainingtips/caffeineAug05.html


23. Olympic-distance showdown:
Power to a PR this season by boosting your run.
As the season progresses and we get a few races under the belt, inevitably we
find a reason to want to go a little bit faster.
Whether it's getting a personal best, winning your age group or picking off a
particular nemesis, you want that something extra.
With a bit of work, you can shave some valuable time off your run without making
drastic changes to your training program. Here are
three great workouts for building killer speed over the Olympic-distance run.
Workout #1: Mile repeats
Frequency: Once per week
The nuts and bolts: 6 x 1 mile or 10 x 1k or 5 x 2k
If you have not done anything like this before you should begin with fewer
repeats, such as 4 x 1 mile, and build up to the full
volume of this workout. Also, you may consider choosing a different
repeat-to-distance format each week to avoid monotony.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12243&sidebar=26&category=triathlon


24. Dream Job - Mary Wittenberg's Journey:
Sitting amid the organized clutter that defines the day-to-day workings of the
New York Road Runners Club, Mary Wittenberg, 39 looks
like a grown-up version of the proverbial girl next door. One quickly learns,
however, that her fresh-faced good looks belie an iron
will, fierce determination and an uncompromising work ethic; all qualities that
have brought her to the position she now
occupies—second in command of the world’s largest running club. A seasoned
attorney with a hard-earned background in the art of the
deal, she is also an enthusiastic and talented athlete with experience in
numerous team sports, and a passionate and determined
runner. Like many women her age, she benefited from the sacrifices and trials of
her elders, while still having to blaze trails of
her own. Along with few other women in the business of running, she is at the
vanguard, leading the way for all women to enjoy full
participation in the sport they love.
Crew Chief
Mary Robertson Wittenberg was the first child born into a large, Irish Catholic
family in Buffalo, NY. All seven Robertson children
participated in the sports their father coached. Mary played baseball, softball
and basketball with her brothers and sisters until
she got to high school. For three years in high school, however, cheerleading
was her "sport" of choice. It was in her senior year
that Wittenberg decided she wanted to be more of an athletic participant than a
bystander. The West Side Rowing Club offered her a
perfect opportunity. She instantly took to crew, which was to hold her attention
and dedication for the next five years, as she
found that her slight build and long limbs gave her an edge on the water.
At Canisius College in Buffalo Wittenberg continued rowing with the West Side
Rowing Club, and also served as coxswain for the men’s
college crew team. This pivotal job as leader, coach and motivator for her
teammates was a unique position for a woman at the time.
Part of the team’s training regimen were daily runs, which Wittenberg ran stride
for stride with her teammates. This ability to run
a solid workout with "the guys" gave her additional, and much needed,
credibility. It also started her on her road racing career and
life-long love affair with running
More...from Running Times at:
http://www.runningtimes.com/issues/01oct/wittenberg.htm



25. Digest Briefs:
* Health Tip: When to Skip Your Workouts(HealthDayNews) -- Do you believe that a
cold or the flu needs to be sweated out in the gym?
If so, you're mistaken. Your body doesn't sweat out toxins during exercise,
according to the War Memorial Hospital in West Virginia.
Rather, your immune system fights the better fight when it's not stressed.
Moderate exercise can help boost your immune system, thereby decreasing the
chances that you will catch a cold or the flu. But a
hard workout when you are sick can impair your immune system for several hours,
making your illness worse.
Once you're feeling better, give your body an extra few days to recover before
you resume working out. Allow three to four days of
rest after a bad cold, and at least a week after the flu.
When you return to your routine, practice the 50 percent rule. Decrease your
usual exercise time by half and go half-speed on the
treadmill or exercise bike until you regain your strength and endurance.
-- Felicity Stone

* Easy riding gained without pain
Core strength -- of abdominal, oblique, back muscles -- allows long, strong
cycling.
By John Briley, Washington Post
Many cyclists wonder why they experience pain — typically in their knees or back
— during long bike rides. For some, the answer is
simple: Sit on the seat, not the handlebars.
For others, the solution might require a little more work. Assuming you've
already confirmed that your bike fits properly (poor bike
fit can contribute to back and knee pain), you might take a lesson from a study
presented at the American College of Sports
Medicine's annual conference in early June. That research shows that core
strength — strength of the abdominal, oblique and back
muscles — is key for cyclists who want to pedal strong for long distances.
The study examined 15 competitive cyclists ages 23 to 45 who completed a series
of cycling exercises at a University of Pittsburgh
research facility, then returned a week later for a regimen of core-fatiguing
exercises followed by another cycling workout. The
results: Core fatigue resulted in altered cycling mechanics — namely,
adjustments in knee and ankle position — as the participants
tried to maintain pedal force.
Those adjustments, which recreational and competitive cyclists make
automatically in response to core fatigue, could be at the root
of many riders' complaints, said John Abt, the study's lead researcher and a
postdoctoral fellow at the University of Pittsburgh's
Center for Sports Medicine. "If you are continually fatigued or weak, you are
setting yourself up for the potential for injury."
Abt said his findings apply to recreational cyclists — especially weekend
warriors, "people who ride 20 or 30 minutes on an exercise
cycle a couple days a week (and) then go out on a Saturday and try to go for
four hours with their friends."
The core is the powerhouse for all of your extremities, Abt explained, and
cyclists with weak or tired cores tend to "flap their
legs," introducing a sideways, semicircular motion instead of the more efficient
up-and-down motion. "This results in abnormal
tracking of the patella on the femur," Abt said. Over time, that could cause
knee injury.
Back pain occurs usually after significant distance when the core is too
exhausted to power the legs and keep the rest of the body
in proper alignment.
How to strengthen your core? Alas, this will sound familiar: crunches, back
extensions (essentially upside-down sit-ups using gym
gear, where you bend forward from the waist and lift your torso back up using
your lower back muscles), lat pull-downs and other
core builders. For the thoroughly unconditioned, Abt recommends starting with
one to two sets (10 each) of basic crunches a few
times a week combined with simple back exercises twice a week.
For people who have established some core power, Abt recommends two to three
weekly workouts using a stability ball. Circuit
training also employs core muscles; two to three sessions a week should keep
most recreational cyclists fit for riding.

* The Claim: Exercise Is the Best Way to Strengthen Abdominal Muscles
THE FACTS Watch any infomercial promoting the latest abdominal machine and you
will hear a spandex-clad salesman claim that if you
practice one simple exercise, a six-pack will emerge within weeks.
Really? But while Americans spend more than $100 million on abdominal exercisers
every year - and of course do countless hours of
crunches and sit-ups - studies suggest that the best route to a washboard
stomach does not involve abdominal training alone.
Most abdominal exercises help strengthen the muscles but have little effect on
fat deposits that sit above them. And, liposuction
notwithstanding, there is no way to "spot-reduce" stomach fat, just as doing
side leg lifts will not trim fat from the hips.
The best regimen for defined abs, research suggests, combines dieting and plenty
of cardiovascular exercise - to streamline overall
body fat - with the usual abdominal workouts.
And those expensive devices advertised on television? A recent study by
researchers at Kansas State University found that they might
not be worth the enormous sums of money Americans spend on them.
The study, published last year, had a group of 23 men and women in college
exercise with various devices - an abdominal "roller" and
an abdominal "slider," among others - while electrodes measured the stimulation
to their abdominal muscles. The study found that, on
average, the products elicited no greater muscle activity than traditional
crunches.
And two of the devices, an ab "slide" and a type of Swiss ball called "FitBall,"
caused more activity in the hip flexors than in the
stomach, "an undesirable feature of abdominal exercises," the study said.
THE BOTTOM LINE Doing abdominal exercises alone is not the best way to improve
your stomach muscles.

* Featured Work Out- Plyo Jumps
Plyometrics involves quick, strong muscular contractions to build speed and
power. Power and speed are, of course, is very crucial
to running and cycling. Your foot must forcefully contact the ground to produce
run speed, and forcefully push on the pedals to
produce power.
Plyo jumps are a plyometric exercise that produces force in a manner similar to
cycling and running. Start with a riser or step
12-16" above the ground. Place your right foot on the step. Make sure your
posture is erect, back strait and core muscles tight.
Forcefully step upwards using the ball of your right foot, pushing and
projecting yourself towards the ceiling. As you start to come
down you will switch feet in the air and place your left (opposite) foot on the
step and landing with your right foot.
Get into a rhythm as if you were running or cycling; left foot push, left foot
down, right foot push, right foot down. It is very
important that you brake your motion on the downward (loading) phase.
Concentrate on projecting your motion forcefully upwards and
then coming down slow and controlled. Do not land on a strait leg. Keep a slight
bend in your knee and soften the impact.
Plyometrics is productive but stressful to the body. Add plyo jumps in gradually
no more than 2x per week.
From the Sports Factory

* Ask Coach Watson: Fat loading
by Lance Watson
Coach Watson,
Should Ironman triathletes attempt fat-loading?
Regards,
Roscoe Edwards

Roscoe,
Given the popularity of carbohydrate-loading, some athletes have also turned to
fat-loading, believing that loading up on fats the
week before an event can boost endurance performance. There have since been a
number of studies that looked into the effects of
high-fat diets for endurance athletes. The results indicate that while increased
dietary fat can change fuel utilization during
exercise, time to exhaustion remained unaffected.
The downsides of a high-fat diet include increased blood cholesterol, increased
risk of cardiovascular disease over the long term
and increased difficulty with digestion in the short term, as well as the
potential detrimental effects of lower glycogen
utilization on higher-intensity training, which relies more heavily on glycogen
for fuel.
For these reasons I recommend that endurance athletes avoid diets high in fat,
and instead stick to a more traditional diet high in
carbohydrates with moderate amounts of protein and healthy fats, such as
omega-3.
-- Lance Watson

* Fad Burner
By Chris Carmichael
Can you hear the silence? We're in a lull between diet fads. Enjoy it while it
lasts, because the next hot diet will probably appear
within months, killing off the previous rage and, unfortunately, any sound
nutritional advice it might have contained.
In the wake of fat, carbs, proteins, and zones, the next contender is likely to
be a low-glycemic-index diet. But as fads go, this
one actually has the potential to be good for you. The diet, which focuses on
maintaining steady blood-sugar levels, prescribes more
whole foods and less added sugar. It has a balance of carbohydrate, protein, and
fat, and it's high in fiber, vitamins, and
minerals. In other words, it's a move toward healthy, balanced eating—the same
old program with a new wrapper. So, before the hype
drowns out any important information, here are some diet tips that never go out
of style:
Ask and You Will Receive
Got a fitness quandary? Pose your question to Chris Carmichael via Outside
Online's exclusive Fitness Q&A forum
1. Switch to dark breads that contain whole wheat, seeds, and nuts (sunflower,
flaxseed, walnuts).
2. Stock up on high-fiber, boldly colored fruits and vegetables like sweet
potatoes, broccoli, raspberries, and blueberries.
3. Cut down on sugar-sweetened soft drinks.
4. Fast-burning, high-glycemic carbohydrates—like those in bananas, energy gels,
and PowerBars—are great during workouts. Aim for 30
to 60 grams per hour during exercise.

* Hit the Bottle
By Chris Carmichael
WHEN I WAS RACING BIKES in the 1980s, we still had no idea what we were doing
when it came to sports drinks for endurance. We knew
we needed more than simple water to replace the calories and minerals we were
burning up and sweating out during training. But
beyond that was a lot of guesswork. In my days as a pro cyclist, the most
scientific I got was adding more Karo corn syrup to my
water bottle in cold weather and less when it was hot.
Thankfully, modern sports drinks go far beyond mere sugar water. The ratios of
carbohydrates, sodium, and other electrolytes are
carefully manipulated for optimal absorption. Some purists still say that sports
drinks are unnatural, processed, and full of simple
sugars. But the truth is that they're an example of applied technology enabling
athletes to push farther. Here are a few tips for
reaping maximum benefits:
1. Precision is important, so follow the directions. If your drink is diluted or
too concentrated, absorption rates go down. Too
much sodium and you'll stop drinking too early. Ditto if you mix it too sweet.
2. Keep it simple. During exercise, you need three things: water, carbohydrates,
and electrolytes. You can argue for the inclusion
of vitamins, amino acids, and a host of other compounds, but the big three are
indisputable. Additional ingredients just crowd out
the good stuff.
3. Taste matters. Studies show that light, slightly tart, citrus-flavored drinks
like PowerBar Endurance and Extran Thirstquencher
lead people to consume more total fluid, which is exactly what you want.
CHRIS CARMICHAEL has coached Lance Armstrong to six Tour de France victories
(www.trainright.com/outside)



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

September 3, 2005:

Canadian Iron Distance Triathlon & Duathlon - Ottawa, ON
http://www.somersault.ca/2sept3.html

Labor Day 30K/10K - Milford, MI
http://www.laborday30k.com

Window Warehouse Dublin City Tri - Ireland
http://www.dublincitytriathlon.com

September 4, 2005:

Boston Triathlon - Boston, MA
http://www.bostontriathlon.org/

ISTAF 2005 - Berlin, Germany
http://www.istaf.de/start.php

Rock 'n' Roll Half Marathon - Virginia Beach, VA
http://www.rnrhalf.com

September 5, 2005:

New Alliance New Haven 20K, New Haven, CT
http://www.newhavenroadrace.org
USA Men's & Women's Championship / USA Running Circuit

Park Forest Scenic 10 Mile - Park Forest, IL
http://www.scenic10.com

U.S. 10K Classic - Atlanta, GA
http://www.us10k.org/

September 9-10, 2005:

IAAF World Athletics Final - Monaco
http://www.iaaf-final.com

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

Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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YOUR FEEDBACK AND COMMENTS:
Comments, contributions and feedback are always welcome via this list at:
mailto:runnersweb@yahoogroups.com and in our Runner's Web
Forum, available off our FrontPage. If you post to the mailing list and get your
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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
A running and triathlon resource portal
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**END...OF DIGEST...**