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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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

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

* Running Research News
Note: Owen Anderson has had to discontinue his weekly column on the Runner's Web
die to his increases commitments on his web site
which has recently been re-launched (See article 21 below). He has agreed to
carry on with his Question and Answer feature.

Running Research News is a monthly newsletter which keeps sports-active people
up-to-date on the latest information about
training, sports nutrition, and sports medicine. RRN publishes practical, timely
new material which improves workouts, prevents
injuries, and heightens overall fitness. Check our archive columns from Running
Research News at:
http://www.runnersweb.com/running/RRN_index.html
Send in your training related questions for Owen to answer to
mailto:webmaster@...?subject=Owen_Anderson
Check out the questions and answers from the Q and A Index page at:
http://www.runnersweb.com/running/RRN_AskOwen_index.html

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

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

* WatsonLifeSport
Lance Watson is "Just The Winningest Coach in Triathlon". He has been coaching
triathlon and distance running since 1987. Over the
years, Lance has coached some of the most successful athletes in the sport of
triathlon and duathlon.
Check out the Lance Watson Online Article Index at:
http://www.runnersweb.com/running/LW_index.html


THIS WEEK'S PERSONAL POSTINGS/RELEASES:

We have NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Science of Sport: Supplements
Diane Back checks out a second batch of over-the-counter potions claiming to
boost athletic performance
2. Science of Sport: Female Athlete Triad:
This profound risk to aspiring young athletes remains under-recognised by
support professionals .
3. Science of Sport:: Muscle Glycogen Stores - Supercompensation Only Works Once
The ‘supercompensation’ of muscle glycogen stores that is known to occur as a
result of carboloading following exhaustive exercise
cannot be relied on after successive bouts, according to a fascinating new study
from Australia.
4. Linking the Lab with the Runner
5. Joe Henderson's Running Commentary - Watch Yourself:
6. Mysterious mono
How to spot the warning signs of "Mysterious Mono", and what to do about it.
7. Enduring Questions - How Much Should You Drink During A Marathon?
You used to worry about not hydrating enough. But new studies say that too much
could be even worse.
8. Motivated by goodwill
Charity races can be a strong incentive to get fit. For some, helping others
leads to lifestyle changes for themselves.
9. From Runner's World
10. Dr. Gabe Mirkin's Fitness and Health E-Zine
11. Lethal threats of marathon running
12. Sportsmedicine: Exercise - The Destressor
13. Nutrition advice at the gym?
Many personal trainers not qualified to offer dietary guidance.
14. Energy drinks cause dehydration and sleeplessness, experts say
15. Don't tell him this is a young man's game
Building power and strength can buy more playing time for almost any athlete.
But volleyball's most decorated veteran, 44-year-old
Karch Kiraly, takes that concept to a new level.
16. Pilates For Triathletes - by Hayley Sain (Pilates in Boulder)
17. Multisport: Winter Training - The Base Phase
18. Sportsmedicine: Stretching in the Gym
19. Taper Time
20. Surviving the Tri Start
21. Cross Training for Runners
22. Exercise May Keep You Keen
Study finds older mice get a mental boost from a workout.
23. Gimme oxygen!
Oxygen is as important to running performance as it is to life.
24. Women and Stress Fractures
Men and women obviously differ physiologically, and those differences can leave
women more susceptible to certain running injuries.
There are things you can do to reduce the risk, however.
25. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"In which of the following events have you competed?"
100M
Mile/1500M
5,000M
10,000M
Marathon
Sprint triathlon
Olympic distance triathlon
Ironman
Off-road triathlon
Duathlon


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 RESULTS:
Last week's poll was: " A "marathoner" is someone who completes the 42.195 Km
distance in:
Any time
Sub 5:00
Sub 4:30
Sub 4:00
Sub 3:30
Sub 3:00
Sub 2:30
Sub 2:15".

The results at publication time were:
Answers Votes Percent
1. Any time 41 29%
2. Sub 5:00 4 3%
3. Sub 4:30 3 2%
4. Sub 4:00 18 13%
5. Sub 3:30 15 11%
6. Sub 3:00 50 35%
7. Sub 2:30 8 6%
8. Sub 2:15 2 1%
Total Votes: 141


FIVE STAR SITE OF THE WEEK: Running Research News.
Running Research News is a monthly newsletter which keeps sports-active people
up-to-date on the latest information about training,
sports nutrition, and sports medicine. RRN publishes practical, timely new
material which improves workouts, prevents injuries, and
heightens overall fitness.
For example, early in 1993, Running Research News reported that a perfectly
legal, completely safe food supplement - creatine
monohydrate - could boost athletic performance. Several British athletes had
used creatine to win gold medals at the 1992 Barcelona
Olympics, but no other American publication mentioned creatine until the end of
1993 - at least nine months after RRN broke the
story. In addition, Running Research News was the only publication to spend 10
days in the training camp of the world-champion
Kenyan cross-country teams to find out how the Kenyans really train. The
resulting article - "In the Halls of the Mountain Kings,
It's Survival of the Fittest" - has been hailed as one of the most insightful
stories to appear in sports publications in years.
Running Research News is designed for athletes of all ability levels. Joan
Benoit-Samuelson, Steve Spence, and two-time Olympian
Pete Pfitzinger subscribe, but so do individuals who are trying to break 50
minutes for the 10K, as well as fitness-minded folks who
want to design more effective workouts and learn about the health aspects of
exercise. Health professionals and coaches especially
like RRN. Cornell University coach Jack Warner says, "Running Research News is
the most worthwhile publication I have seen during my
35 years of coaching."
Running Research News carries no advertising, so it candidly evaluates
commercial products sold to runners and other athletes. In
recent issues, RRN told the truth about Gatorade®, Cytomax®, Exceed®,
"energy-return" running shoes, Sorbothane® insoles, Gore-Tex®,
Aspercreme®, heart monitors, polyurethane midsoles, the Wet Vest®, the Lung
Trainer®, and popular nutritional supplements such as
Coenzyme Q10.
Visit the web site at:
http://www.runningresearchnews.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.

Our Photo Slideshow is updated on a random basis. Check it out from our
FrontPage.


BOOK OF THE WEEK: Daniels' Running Formula-2nd Edition
By Jack Daniels
Get in the best shape of your running career with the scientifically based
training in Daniels’ Running Formula. In the book that
Runner’s World magazine called “the best training book,” premier running coach
Jack Daniels provides you with his proven VDOT
formula to guide you through training at exactly the right intensity to become a
faster, stronger runner. Choose from the red,
white, blue, and gold programs to get into shape, target a race program, or
regain conditioning after a layoff or injury. Race competitively with programs
for 800 meters, 1500 meters to 3000 meters, cross
country races, 5K to 15K, and half-marathon up to the marathon. Each program
incorporates the right mix of the five training
intensities to help you build endurance, strength, and speed, and Daniels’
intensity point system makes it easy to track the time
you spend at each level. The formula can be customized to your current fitness
level and the number of weeks you have available for
training, and it provides the perfect solution for short training seasons. Get
the results you’re seeking every time you lace up
your shoes for a training run or race with the workouts and programs detailed in
Daniels’ Running Formula.
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736054\
928

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: Supplements:
Diane Back checks out a second batch of over-the-counter potions claiming to
boost athletic performance
Given the range of supplements available and the intensity with which they are
promoted, it is very easy for an athlete to be
sidetracked into chasing the latest fad and neglecting their basic diet,
training and recovery regimes.
One athlete I know of was popping more pills per day than your average pensioner
and spending in excess of £100 a month. His daily
intake included:
1 x multi vitamin
1 x multi mineral
1 x Vitamin C mega dose
1 x Vitamin B complex
1 x Vitamin E
1 x chromium picolinate
3 x creatine supplements
1 x calcium tablet
1 x echinacea tablet
1 x ginseng tablet
1 x gingko biloba
1 x omega fish oil
3 x garlic tablet
If your client is similarly attached to pill popping, it may be worth reminding
them that their habit has more base in faith than
science. Published studies will often show positive results for a specific sport
or activity, but be contradicted by other studies
trying out the supplement for a different sport. They may show benefits for men
but not for women. And crucially, they usually
involve taking the trial supplement in massive doses which are not commercially
supplied.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050923_PPO_Supplements.html


2. Science of Sport: Female Athlete Triad:
This profound risk to aspiring young athletes remains under-recognised by
support professionals .
The recent Olympic games put the world’s top athletes on display in more ways
than one. As well as appreciating the extraordinary
performance achievements, we were able to admire the extremes of physical
development to which elite athletes hone their bodies. And
as we are less used to seeing muscly and highly toned female bodies, it is the
women who particularly stand out, from the
solidly-muscled tiny frame of a Kelly Holmes, to the willowy, fat-free physique
of Paula Radcliffe, the powerful stick-thinness of
the high jumpers or the lithe and unfeasibly supple bodies of the gymnasts.
Most women would never dream of trying to attain such extremes. And for most,
the lifetime benefits of moderate exercise far
outweigh any risks to our bodies. But some younger women, particularly if they
are embarking on a sporting or dance career, are
vulnerable to a condition known as ‘the female triad’ (female athlete triad), a
combination of three dysfunctions that can spiral
their bodies into injury and very serious long-term health consequences.
Health professionals dealing with female athletes – and especially adolescents –
need to be aware of the female triad. It is complex
and insidious: apparently physically fit and healthy women may be suffering from
it and the condition needs to be caught early
before the big damage sets in.
What is the female triad?
The American College of Sports Medicine coined the term in 1992, to describe a
group of three disorders seen in adolescent and young
female athletes(1). The three conditions are:
disordered eating
amenorrhoea
osteoporosis.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050922_PPO_Female_Triad.html


3. Science of Sport:: Muscle Glycogen Stores - Supercompensation Only Works
Once:
The ‘supercompensation’ of muscle glycogen stores that is known to occur as a
result of carboloading following exhaustive exercise
cannot be relied on after successive bouts, according to a fascinating new study
from Australia.
The research team set out to discover whether it is possible to repeatedly
supercompensate muscle glycogen stores after repeated
exercise bouts undertaken within several days.
Six well-trained subjects completed an intermittent exhaustive cycling protocol
on three occasions separated by 48 hours (days 1, 3
and 5) in a five-day period. Twenty-four hours before day 1, they consumed a
moderate carbohydrate diet (6g per kg of body weight)
followed by five days of a high-carb diet (12g per kg). Biopsies to measure
muscle glycogen levels were taken at rest, immediately
after exercise on days 1, 3 and 5 and after three hours of recovery on days 1
and 3.
The researchers, who had hypothesised that these highly trained subjects would
be able to supercompensate their muscle glycogen
stores more than once, were surprised to find themselves wrong. Compared with
day 1, resting muscle glycogen was elevated on day 3
but not on day 5.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050920_PPO_Supercompensation.ht\
ml


4. Linking the Lab with the Runner:
By Greg McMillan, M.S.
As an exercise physiologist, I believe understanding sports science can help you
train smarter and achieve your best performances.
As a professional coach and full-time runner, I understand that the scientific
jargon can be like, well, scientific jargon. There's
often a "disconnect" between what the physiologists say and what those in the
real world of training and racing say (and do!).
In this article (the first of many offered on this website), I present a simple
method to make the connection between science and
reality and show you how to use this connection to improve your running. This
way of looking at sports science gives you an idea of
the underlying tenants of my philosophy of training. It would be presumptuous to
say that this philosophy is a new, "magical"
method. It's essentially just the simple process I've used to make sense of
physiology and how it relates to the time-proven methods
of great runners and coaches - who are our greatest teachers of how to train and
race. The result is as close to a foolproof way to
plan your training as I've found.
More...from McMillan Running at:
http://www.mcmillanrunning.com/Running%20University/Article%201/training%201.htm


5. Joe Henderson's Running Commentary - Watch Yourself:
To see what good running form is, first notice at what it is not. Even before
analyzing your own mannerisms, you can see -- and
sometimes hear -- the flaws in other runners. Here are five major mistakes, all
correctable, from heel to head:
1. Slapping. This is the sound of feet meeting the ground too forcefully. It
happens for two major reasons of faulty form: (1)
landing too far back on the heel as a result of reaching out too far with the
lead foot, which is overstriding; and (2) landing with
a locked knee, rigid ankle or both. The "slap" is the sound of shock
inadequately absorbed. Keep the foot under the knee on
touch-down, and the knee slightly flexed (more so while running downhill, where
impact force is greater). Use the flexing ankle
first to cushion the blow, then to toe-off quickly. Picture yourself gliding
OVER the ground rather than stomping ON it.
2. Leaning. Runners -- especially newer, older or more timid ones -- run as if
afraid of falling. They look down at their feet
below, watching each step. This causes poor posture, running in the shape of a
"9" with the head and shoulders thrust forward and
the butt sticking out in back. Running this way throws extra force onto the
lower body and constricts breathing up top. The
antidote: straighten up. Run like an inverted exclamation point. Run tall, in
line from head to toes, gazing ahead at the horizon
and not down at the feet.
3. Flapping. The hands and arms don't just go along for the ride. They provide
power and control balance. They can't do this
important work when the hands flap loosely as if trying to fan yourself, or the
arms seem not to know where they belong. The next
section will put the arms in their place. As for the hands, hold them as you
would while gripping a hammer. Brush the fingertips
lightly against the lower palm, with the thumb folded gently over the first
finger. Keep the wrist fixed, not floppy. Now try the
opposite -- fingers extended, wrist flapping. You feel the extra tension and
muscle fatigue even while sitting, and it climbs far up
your arm.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/528.html


6. Mysterious mono:
How to spot the warning signs of "Mysterious Mono", and what to do about it.
Seven out of the western world's top 10 runners every decade will contract it.
The disease will strike them when they are at the
peak of fitness, and it often lingers on for months or even years, disappearing
and reappearing like a weed. It is glandular fever
(infectious mononucleosis). What is it? It is, in fact, possibly a group of
diseases, of which the cause is still unknown but is
presumed to be a virus. As its common name implies, it is a fever which
particularly affects the glands (lymph nodes) - they swell
under the armpits and in the groin, as well as the throat. Accompanying this is
considerable exhaustion.
Why are runners particularly prone to this infection? To answer this we must
refer to Hans Selye's stress theory. We possess a
finite amount of anti-stress factors. We use about a third of them to deal with
our work, another third goes in accommodating our
training, and possibly 10 per cent in dealing with the other vicissitudes of
life. This leaves us with a reserve of anti-stress
factors to deal with unwelcome pressures. We can hold on for a while even when
all the anti-stress factors are being utilised, such
as with an increase in the training load; the anti-stress brigade toughens up
its stance by getting used to the heavier load, but as
this happens anti-stress factors to ward off infection become weakened and that
is when the fever strikes.
More...from the Serpentine Running Club at:
http://www.serpentine.org.uk/advice/coach/fh22.php


7. Enduring Questions - How Much Should You Drink During A Marathon?
You used to worry about not hydrating enough. But new studies say that too much
could be even worse.
Surprised and even a little frightened last April by The New England Journal of
Medicine. Five days before the Boston Marathon, the
NEJM published a major article showing that 13 percent of runners in the 2002
Boston Marathon might have suffered from hyponatremia,
a dangerous condition caused by drinking too much fluid. The figure was
surprising because Boston draws the best, fittest, and most
experienced runners in the world. If Boston has a 13-percent rate of
hyponatremia, what is it at other marathons? Frightening
because four runners, all women, have died of exercise-associated hyponatremia
in the last 12 years after participating in
marathons.
This form of hyponatremia, or low sodium, is caused when overhydration while
exercising dilutes the sodium level in your body.
Possible result, in the most serious cases: Brain swelling that could lead to
seizures and other life-threatening complications.
This makes hyponatremia arguably the most important marathon-related health risk
facing you and your buddies.
More...from Runner's World at:
http://www.runnersworld.com/article/0,5033,s6-197-0-0-8785,00.html


8. Motivated by goodwill:
Charity races can be a strong incentive to get fit. For some, helping others
leads to lifestyle changes for themselves.
After losing several friends to AIDS, Gilbert Mixon, 43, of Los Angeles decided
he wanted to take action to help those living with
HIV. Initially he planned to raise money for the AIDS/LifeCycle without actually
riding. But after a friend challenged him, he
decided to attempt the 585-mile bike ride from San Francisco to Los Angeles
himself.
There was just one problem: At 310 pounds, Mixon was morbidly obese and thought:
"I could never get my fat butt on a bike and ride."
Everyone from workers at the bike store to friends he asked for donations
laughed and "teased me about being big." But the desire to
help others pushed him past the humiliation.
The physical demands were no easier than the mental ones, however.
The first time he got on a bike, Mixon rode two miles and felt "just exhausted."
Slowly adding miles, he was encouraged to keep
going after 20 pounds melted away in the first month.
Eight months later, in June 2004, he not only completed the ride from San
Francisco to Los Angeles, but he also had raised more than
$8,000 — and lost 105 pounds.
For people who can never find the time or energy to exercise, joining a charity
walk, run or ride can be a strong incentive to get
moving.
"Most participants are not athletes or experienced cyclists. They're starting
from ground zero," said Jamie Allardice, a paid "cycle
buddy" for the AIDS/LifeCycle, who helps new riders prepare. "I rode two years
ago and hadn't been on a bike since high school."
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-charity19sep19,1,7820948.st\
ory?coll=la-health-fitness-news


9. From Runner's World:
* Coach's Corner
"Run alone for undisturbed thinking. Run with a few friends for uncluttered
conversations. Run to slow down, and to exercise a body
and brain which don't get much chance to work without mechanical crutches." -
Joe Henderson
* Injury Prevention
If you have chronic and consistent knee pain, it might be the result of poor
gait habits. It's worth it to be assessed by a
professional. A gait coach will actually run behind you, analyze your stride,
and train you to correct bad habits.
* Performance Nutrition
King of Seafood: Salmon, an outstanding source of omega-3 fats, which cut the
risk of heart disease, boost the immune system, and
protect against inflammatory conditions such as arthritis and psoriasis. Salmon
also gets high marks for protein and vitamin B12.
* Words That Inspire::
"Whatever I do, I give up my whole self to it."
-Edna St. Vincent Millay, American poet
* Editor's Advice:
"Commit to get marathon-fit NOW! Pick a marathon in April or May 2006 and
register for it. Every day you get ready to run, you'll
think of your goal." -Adam Bean, international editorial director
* Training Talk:
"Whether to build strength or to condition themselves for hilly races, most top
runners use hills in their training. Bill Rodgers,
who in his prime had an excellent reputation as a hill runner (particularly on
the descent), was among them." -From Run Fast by Hal
Higdon




10. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Stress Does Not Increase Need for Vitamins
Several years ago a major drug company claimed that its vitamin pills helped to
relieve stress from the "complications of everyday
life" and gave their products names such as "StressTabs." The New York Attorney
General forced them to stop their deceptive
advertising, but many people still remember and believe this claim. There is no
evidence that stress increases your needs for
vitamins or that taking vitamins will help you handle stress. When you eat
vitamins in pills or in your food, they go into your
bloodstream and then into cells. They function by combining with other chemicals
in cells called apoenzymes, to form complete
enzymes that cause reactions to proceed in your body. All chemical reactions in
your body require enzymes to make them go, and that
is why vitamins are essential. For example, all of the B vitamins form enzymes
that convert food to energy. But since enzymes only
start chemical reactions and are not used up by them, they can be used over and
over again and only minuscule amounts are needed
from your diet.
In the 1930's, Hans Selye of McGill University in Montreal reported that the
adrenal glands contain the highest concentration in the
body of vitamin C. The adrenal glands make cortisol from vitamin C. When a
person is under stress, the adrenal glands make
tremendous amounts of cortisol and the concentration of vitamin C in them drops.
However, scientists have known for more than forty
years that the levels of vitamin C in the adrenal glands are still high enough
to continue to produce cortisol and that giving extra
vitamin C will not increase production of cortisol. So the myth that vitamins
treat stress is based on a misinterpretation of one
study on one vitamin, and that research did not show that taking extra vitamins
prevents stress.

* Train or Rest Before a Major Race?
The best way to train a couple of days before an important race or a marathon is
to stop training altogether. How long you can
exercise a muscle depends on how much sugar you can store in that muscle before
you start to exercise. Dr. Dave Costill of Ball
State University asked one group of highly- trained runners to jog at a slow
pace on the two days prior to measuring their muscle
sugars and another group to not jog at all. The runners who didn't jog stored
the most sugar.
Studies on bicycle racers show that their muscles will load maximally with sugar
when they take a very hard workout four days prior
to racing and then ride easily for the next three days. However, running three
or four days before a marathon will decrease the
amount of sugar that muscles can store, presumably because hard running damages
muscles and interferes with their ability to store
sugar.
There is no evidence that a hard workout in the week before a race will help a
runner during that race. Hard training tears down
muscles and it take several days for the muscles to heal sufficiently to improve
performance. Run at a slow pace on the fifth,
fourth and third day before your event, and don’t run at all on the last two
days.

* Dear Dr. Mirkin: Does it matter whether I get omega-3 fatty acids from plants
or seafood? I’m a vegetarian and prefer not to eat
fish.
By now, most people know that omega-3 fatty acids help to prevent heart attacks,
and that they can get lots of omega-3 fatty acids
from fish. But most people do not know that the omega-3 fatty acids in seeds
such as whole grains may be even more important in
maintaining your health than the omega-3 fatty acids found in fish. Virtually
every plant source of omega-3's also contains vitamin
E, while fish oils are low in vitamin E. All omega-3's break down very quickly
when exposed to oxygen in your body, and vitamin E
stabilizes them so they are more effective.
Omega-3s found in fish oils are mostly long chain fatty acids. Omega-3s in
plants, particularly seeds, contain much shorter chains
and are weaker than the omega-3s found in fish. However, the shorter chain
omega-3s, particularly alpha-linolenic acid (ALA), found
in leafy greens and seeds are converted to the long chain fatty acids in the
human body. To meet your needs for short chain omega-3
fatty acids found in plants, eat lots of green leafy vegetables, and seeds such
as flaxseed, whole grains, beans and nuts.
From http://www.drmirkin.com


11. Lethal threats of marathon running:
This weekend, four male competitors died during the Great North Run, the world's
largest half-marathon event. Stifling temperatures
and high humidity were blamed. Here, leading sports physician Dr Tom Crisp
describes what happens to the average runner's body
during a marathon - and why a few unlucky people never make it to the finish
line
0-30 mins (3.25 miles) Body heat rises
Even before the race has started, a runner will have a raised heart rate due to
adrenaline and the excitement. This is perfectly
normal and helps to get the body prepared for the challenge.
An average male runner, aged about 40, should have a resting pulse rate of close
to 80 beats per minute. Women tend to have slightly
faster resting rates.
In the first half-hour of the race, the heart rate of both men and women should
climb to about 140 beats per minute. A healthy
person who has done plenty of training should find this no problem.
More...from the Daily Mail at:
http://www.dailymail.co.uk/pages/live/articles/health/healthmain.html?in_article\
_id=362942&in_page_id=1774


12. Sportsmedicine: Exercise - The Destressor:
Sally Gordon sets her alarm clock for 5:00 a.m. every morning in order to fit an
early workout into her schedule. Unlike many women,
however, Sally does not exercise so that she will look better in a bikini.
Rather, the 46-year-old business executive and mother of
three simply likes the way it makes her feel. She has discovered what millions
of people across the country already know: In this
fast-paced world of two-family incomes, corporate downsizing and self-funded
retirement, a regimented exercise program can be an
excellent form of stress management.
Numerous studies have shown that regular workouts can help to relieve anxiety
and boost mood. It is now irrefutable that a
definitive relationship exists between fitness and mental health. By providing a
direct outlet for channeling your emotions,
exercise helps to deflect external stresses. It provides an escape from the
chores of daily living and can help to free your mind
from life's troubles.
Moreover, not only does exercise reduce stress, but it also can actually enhance
your mental state. During a workout, your brain
secretes chemical enzymes called endorphins. These are "feel-good" enzymes that
tend to uplift the spirit and produce a natural
high. Hence, it is common for a person to experience euphoria after completing a
training session, feeling an overall sense of
happiness and well being.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050919_TSH_Exercise.html


13. Nutrition advice at the gym?
Many personal trainers not qualified to offer dietary guidance.
Q: To help me lose body fat my trainer advised me to eat a high-protein diet
five days a week and a high-carb diet on Wednesdays and
Saturdays. Is this a realistic approach? I'm a little skeptical.
A: As you should be. Experts consulted for this article aren't aware of any
evidence supporting this diet as a magical formula for
weight loss.
Cynthia Sass, a registered dietitian and personal trainer in Tampa, Fla., says
it's a common myth that high-protein diets help
people burn the most fat when they exercise.
Actually, she says, people who don't eat enough carbs could even end up
defeating their fitness goals by burning muscle during
aerobic activity because their bodies don't have enough of their preferred fuel
source — carbs.
"It's impossible just to burn pure body fat," she says.
Sass says she also doesn't know what possible benefit would come from
carbo-loading on Wednesdays and Saturdays.
When it comes to weight loss, calories are what matter most. "Losing body fat
percentage is a function of burning more calories than
you eat but still consuming enough calories to support your body," says Sass, a
spokesperson for the American Dietetic Association.
More...from MSNBC at:
http://msnbc.msn.com/id/8986850/


14. Energy drinks cause dehydration and sleeplessness, experts say:
Students down them to fuel late-night study sessions. Athletes drink them to
enhance performance. Bar-goers mix them with vodka to
party into the wee hours of the morning. Some people even grab a can to give
themselves a boost for a long day at the office.
Energy drinks are becoming increasingly popular with the younger generation,
especially for males interested in extreme sports,
video games and hip hop. With names like SoBe Adrenaline Rush, Monster Energy,
Hype Energy and Everlast, these trendy brews claim to
"improve muscle tone," "increase endurance" and "invigorate the mind and body."
Hype Energy's marketing materials declare the
product helps "partiers stay out, athletes excel, employees get it done and
students stay up."
Yet there's no scientific evidence to show that guzzling an energy drink does
any of these things. What's more, many experts aren't
convinced these drinks are safe. Their high caffeine and sugar content may be
dangerous for some people, especially the young and
active.
While different brands have similar but not identical formulations, many energy
drinks are a concoction of sugar, a hefty dose of
caffeine, B vitamins and herbs such as guarana (a source of caffeine) and
ginseng. Some, like Red Bull and Red Rain, contain extra
ingredients such as taurine (an amino acid which occurs naturally in foods) and
gluconolactone (a carbohydrate). According to Red
Bull's website, it's the combination of all the ingredients together that result
in the product's touted energy lift.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/ArticleNews/TPStory/LAC/20050921/HBECK21/\
TPHealth/


15. Don't tell him this is a young man's game:
Building power and strength can buy more playing time for almost any athlete.
But volleyball's most decorated veteran, 44-year-old
Karch Kiraly, takes that concept to a new level.
TO anyone unfamiliar with his sport, Karch Kiraly's victory at the Huntington
Beach Assn. of Volleyball Professionals tournament
this summer over the best players in the country might have stirred a Roger
Clemens moment. Kiraly is, after all, 44, turning 45 in
November.
But to understand the significance of his victory, picture this: Lance Armstrong
winning another Tour de France — in 11 years. Andre
Agassi winning a major — in nine. Jerry Rice not retiring and making a Pro Bowl
appearance — in two. They are among the best in
their sports, and they have all defied age. But not yet like this.
Live to 115 and the world wants to know how you do it. Be a top athlete at a
late age and there's a similar curiosity, mixed with an
almost vulture-like anticipation of the end.
Kiraly's longevity is a powerful convergence of nature and nurture, with the
eleventh-hour appearance of a new friend. About three
years ago, Orange County-based trainer-coach Mike Rangel was convinced he had a
program that would benefit the beach legend. It was
based on a Soviet regimen from the 1970s that had been giving track and
volleyball teams a noticeable edge; it focused on the
eccentric muscle development that is responsible for the legs' explosiveness in
pushing off or jumping. Called plyometrics, it had
been adapted by Rangel to train his son Steffin and other young athletes.
Kiraly had already been subjected to punishing "jump training," as plyometrics
was called then, while preparing for the 1984
Olympics under coach Doug Beal, leaping over lines of chairs and jumping on and
off a 3-foot-high box. In his 1999 how-to book on
beach volleyball, Kiraly touts a kinder, gentler regimen of plyometrics
developed by a San Diego trainer. But it still looks like
Russian factory calisthenics compared with the balletic moves that Rangel has
put together.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-kiraly19sep19,1,2050310.sto\
ry?coll=la-health-fitness-news


16. Pilates For Triathletes - by Hayley Sain (Pilates in Boulder):
Triathletes are notoriously searching for ways to improve their race splits.
They buy the most aerodynamic bikes, run in the
lightest shoes and swim in the fastest wetsuits. Yet there is always the
lingering question, whether #1 world ranked Hunter Kemper
or a weekend warrior on a Sunday group ride – “How can I get faster?”
If indulging in the latest technology, nutritional plans or spending more time
swimming, biking or running is not improving your
race, you can probably find that elusive competitive edge from a slightly less
conventional source, Pilates. Many coaches and
athletes are drawn to the Pilates system as it trains the body to operate at
peak performance.
Pilates is not the latest exercise fad used by Hollywood celebrities. It is used
by elite athletes of all sports to help them
enhance athletic performance, improve technique and prevent injuries.
As a triathlete, you may have heard of Pilates, but you are not quite sure what
it is or why it is so important. Pilates is a
mind/body exercise method that is designed to give you strong and flexible
muscles without adding bulk. It focuses on strengthening
the core stabilizing muscles of the body, including the pelvic floor, deep
abdominals, buttock muscles and the muscles that support
the shoulder girdle and rotator cuff. At the same time, it works on increasing
the flexibility of the larger, tighter, major muscle
groups, which are in most instances overused, to create a more balanced body.
More...from Wes Hobson Performance at:
http://weshobsonperformance.com/articles/other/pilaties.htm


17. Multisport: Winter Training - The Base Phase:
During the winter months, if I was your coach and I oversaw your training, I
would rather see you swim 500 meters of near perfect
freestyle than 3,000 meters of inefficient freestyle. I would rather see you
bike for an hour at a cadence that is efficient for
you, than see you ride four hours with inefficient pedal and power output. I
would rather see your running form efficient and proud,
than seeing it breaking down in several areas.
We are triathletes. We are self-motivated and self-disciplined. No one forces us
out of bed every morning to drive to swim practice
in the dark or to go for the morning run when there is a chill in the air. This
is a great attribute you have, but it can also
contribute later in the year for not improving your performance. The winter
months is a time to improve your form in all three
disciplines so that later, when it is time to train your body at a higher
intensity, you will be more efficient with your energy
usage and perform better. I often see athletes training too hard early in the
year, only to burn out both physically and mentally
weeks before their big race. It is important to set your goals and to have
constructive workouts during the base phase.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050921_WH_Winter_Training.html


18. Sportsmedicine: Stretching in the Gym :
During a weight-training session, what do you do in between your sets? If you're
like most people, you relax, talk to your friends,
or maybe even check out a member of the opposite sex. While these activities
might help to bide the time, they do little to improve
your physique.
Your time in the gym is precious. If you really want to maximize your genetic
potential, your energies must be dedicated to making
optimal use of every training moment. Ultimately, wasted time amounts to lost
opportunity.
One of the best ways to make productive use of your rest intervals is to utilize
a technique called selective muscular stretching.
Although many people regard stretching only as a means to increase flexibility,
it can provide a multitude of muscular benefits when
incorporated into your routine. In fact, stretching a "pumped" muscle can
actually enhance the quality of your workouts and even
help to promote muscular growth. Let's take a look at the benefits afforded by
this practical technique:
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050921_TSH_Stretching.html


19. Taper Time:
As we get closer to the end of the season, Jason Gootman and Will Kirousis have
some suggestions on peaking for that last big race
of the season.
With the racing season nearing it’s end, many of you are tapering for your peak
event. Those of you racing an Ironman may be racing
at Ironman Florida or the big kahuna itself, the Ford Ironman World
Championships in Kona, Hawaii. For most folks the last few weeks
heading into a peak race are thought of as a taper. What this means to each
person seems a little different, and there is certainly
no shortage of ideas related to how you should execute your taper. An approach
firmly focused on deep rest is one that will most
likely work really well for you.
Taper Defined
A taper is a period of time in which you reduce your training load before a peak
race. By reducing your training load for a period
of time, you allow yourself to rest before your race. This allows you to store
up physical, mental, and emotional energy over a
period of a few weeks, allowing you to “unleash” your maximum potential on race
day. If you were to skip the taper, you would carry
with you, into your peak race, some residual training fatigue, and you would not
be able to race your best.
To make tapering a distinct part of our athletes training, we devote an entire
phase, called the taper phase, that is generally set
up as a three-week period of time leading into an athlete’s peak race(s).
More...from Ironman Live at:
http://vnews.ironmanlive.com/vnews/topstories/1126799836


20. Surviving the Tri Start:
The start of a triathlon can be nerve-wracking, tiring, intimidating,
frustrating, and even discouraging (why do we do this
sport??). But don't let all this get to you! The start for everyone is a crazy
cluster of splashing, starts and stops, physical
contact, and swimmers trying to separate from each other. Here are some tips to
deal with what some consider being the toughest part
of any triathlon:
1. Expect the worst. Go into the event expecting that the start will not be
easy. Know that you will bump into people, others will
bump into you, but 99% of the time it is all by accident. Also know that the
chaos at the beginning will not last for the entire
swim, it will break up quickly as different speed swimmers separate.
2. Don't panic. Keep your breathing from getting short. Stay as relaxed as you
can while everyone else tries to get pole position.
Don't let others being frantic affect your state of mind.
3. Stay to the outside. Many will try to stay to the inside, as close to in line
with the first buoy as they can get. Don't follow
the pack. Start outside and work your way in as you approach buoy #1. You many
not get perfectly clean water, but you will save
yourself from much of the madness.
4. Run until the water level is at your knees. This will maximize your time on
land without being slowed by running through water.
More...from TriFuel at:
http://www.trifuel.com/triathlon/swim/surviving-the-tri-start-001064.php


21. Cross Training for Runners:
Whether you race or not, cross-training is extremely important for all runners.
It builds your "non-running" muscles and balances
muscle groups. It boosts cardiovascular fitness and adds variety to a routine.
Cross-training can help prevent injury and most
important, it can improve your running performance.
The question is how to incorporate cross-training into your routine. That
depends on your goals and interests. To help you choose
what's right, we've assembled a list of the most popular cross-training
activities from a runners' perspective.
Cycling & Spinning
Cycling and spinning are two of the most common cross-training activities for
runners. Biking can work your leg muscles even harder
than uphill running, but without the hard impact. With spinning classes,
typically, instructors will crank up resistance to simulate
tough uphill rides, or use one-minute 'burns' spent out of the saddle to
condition the quads (a muscle group that is weak in many
runners who avoid cross-training). It should be noted these hard spinning
sessions are not meant as a rest day. If you want to use
spinning as a recovery session, check with the instructor for an appropriate
class.
More...from Nike at:
http://www.nike.com/nikerunning/usa/home.jhtml?loc1=tools_training&loc2=runners_\
library&loc3=113&promoID=USRU_EM_09162005_septNewsle
tter#runners_library
[Multi-line URL]


22. Exercise May Keep You Keen:
Study finds older mice get a mental boost from a workout.
Everybody knows exercise is good for your heart, but is it good for your brain?
Scientists think it is, and new evidence suggests they might be right -- at
least with aging mice.
The researchers, who report their findings in the Sept. 21 issue of The Journal
of Neuroscience, discovered that a small number of
mice that exercised regularly appeared to be mentally sharper than those that
were the rodent equivalents of couch potatoes.
The tests suggest that exercise helps generate new brain cells, even in mice
that have reached the late stages of their lives, said
study co-author Fred Gage, a researcher at the Salk Institute for Biological
Studies in La Jolla, Calif.
Previous research has shown that younger mice placed in an "enriched
environment" -- one with plenty of stimulation -- were better
at learning than other mice, Gage said. The new study was designed to figure out
the role of exercise.
More...from health Scout at:
http://www.healthscout.com/news/1/528052/main.html


23. Gimme oxygen!
Oxygen is as important to running performance as it is to life. One of the
physiological characteristics that all great runners
share is a high aerobic capacity, which is a fancy way of saying a huge capacity
to suck oxygen from the air and deliver it to their
muscles, which use oxygen to release energy.
And one of the surest ways to improve your running is to increase your aerobic
capacity. Some newer high-tech gadgets actually help
you do this without running a single extra step.
Altitude tents
Altitude tents are among these devices. As their name suggests, these tents
simulate high altitude either by reducing air pressure
or by reducing the oxygen content of the air inside them.
Whenever you spend time in an environment with unusually low oxygen content,
your body responds by creating more red blood cells,
which carry oxygen through the bloodstream. The result is a higher aerobic
capacity and the ability to race faster in normal air.
Most altitude tents are designed to be slept in, as research has shown that
athletes need to spend at least eight hours a day "at
altitude" to experience significant benefits. Two of the leading manufacturers
of altitude tents are Hypoxico (www.hypoxictent.com)
and Colorado Altitude Training (www.altitudetraining.com). The tents typically
cost $7,000 to $10,000.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12221&sidebar=13&category=running


24. Women and Stress Fractures:
Men and women obviously differ physiologically, and those differences can leave
women more susceptible to certain running injuries.
There are things you can do to reduce the risk, however.
Women seem particularly susceptible to one of the more frustrating running
injuries, stress fractures (hairline bone breaks).
According to Brian Fullem, D.P.M., a sports podiatrist in Newtown, CT, the most
common stress-fracture sites are the tibia (shin
bone) and metatarsals in the foot. Common causes of stress fractures include
running in worn-out shoes, increasing the amount or
intensity of the running you do on hard surfaces, and doing speed sessions on an
indoor track, where the surface often is hard and
the turns tight.
Why are women more prone to stress fractures? Fullem believes that factors
include a history of amenorrhea (lack of menstrual
periods), too little body mass in the legs, and a diet that's too low in fat and
calcium.
To reduce your risk, replace your shoes every 300 to 400 miles, try to run on
softer surfaces (such as dirt, cinders, or an
all-weather track) and put 1,000 milligrams (mg) of calcium into your diet each
day (without supplementing more than 500 mg daily).
"Most important," he says, "do not try to run through pain." If you're feeling
pain and it increases as the run progresses and
becomes focused over one spot, you may have developed a stress fracture. If an
x-ray is negative, a bone scan is the best way to
diagnose a stress fracture.
From www.RunningTimes.com.


25. Digest Briefs:
* How To: Determine your sweat rate
...so you know how much to drink and when
Because individuals are just that - individuals - it is important to figure out
your own sweat rate. Published recommendations may
not fit your needs, and over-hydrating increases chances of hyponatremia (too
little sodium in the blood, which may be fatal). On
the other hand, too little hydration may cause heat illness. Remember that
conditions affect people differently, too. We asked
Douglas Casa, Ph.D., ATC, FACSM, at the University of Connecticut to explain how
to figure out exactly what you're losing.
1. Empty yourself as much as possible (bowels and bladder)
"The best time to do this is early in the morning," said Casa.
2. Get completely naked (and dry) and weigh yourself
"Use kilos when marking your weight. It's easier to convert later on."
3. Exercise at race-pace for 30 minutes
Since running is when we typically get dehydrated the most, go and run for that
time, don't go for a swim or jump on the bike.
4. Do not hydrate or urinate during or after activity
5. Get completely dry again, toweling off sweat
(don't forget your hair)
6. While naked, weigh yourself one more time
7. Subtract post-exercise weight (step 6) from pre-exercise weight (step 2)
If you don't have a scale that marks kilos, multiply your weight (in pounds) by
.45 to convert to kilograms.
8. Multiply that number by 2 to determine sweat rate per hour
"This number, in liters, is what you need to take in every hour during exercise
just to keep up with sweat loss," says Casa.
Example: 174.3-lb subject pre-workout weighs 172.1-lbs postworkout. His loss was
2.2lbs (x .45), or .99 kilograms. This means his
total loss over an hour would be 1.98 kilograms.
Result: This subject needs to take in 1.98L of fluid each hour (or .49L every 15
minutes) to keep up with sweat loss.
Originally printed in Inside Triathlon, April 2005

* People in the News
Jess A. Bell, chairman emeritus of Bonne Bell Inc., marathon runner and past
member of the President's Council on Physical Fitness,
died earlier in the month at Lakewood Hospital in Ohio. He was 80 years old.
His company sponsored the Bonnie Bell Series, the
first national women’s race series.
From RunningUSA.org.

* Study finds chocolate milk beats isotonics in reinvigorating athletes
Researchers at Indiana University at Bloomington have found that chocolate milk
effectively helps athletes recover from an intense
workout, according to The Chicago Tribune. They had nine cyclists bike, rest
four hours, then bike again, three separate times.
After each initial workout, the cyclists downed chocolate milk or energy drinks
Gatorade or Endurox (two to three glasses per hour);
then, in the second workout of each set, they cycled to exhaustion. When they
drank chocolate milk, the amount of time they could
cycle until they were exhausted was similar to when they drank Gatorade and
longer than when they drank Endurox.
Researcher Jason Karp, a graduate student in exercise physiology said the key to
recovery is getting carbohydrates. The study was
funded by the Dairy and Nutrition Council Inc., but lead researcher Joel Stager
got similar results earlier with master swimmers.

* Staying Fit May Fight Joint Pain
Elderly runners felt better despite a higher rate of fractures, study found
MONDAY, Sept. 19 (HealthDay News) -- You can't run away from pain -- or can you?
A new study of older runners suggests that staying
active keeps joint pain at bay.
The 14-year study of 866 people (492 runners and 374 controls) concluded that
those who got regular exercise experienced 25 percent
less joint and muscle pain as they aged compared to less-active people.
According to the Stanford University researchers, the study participants were,
on average, in their mid-60s at the start of the
study. Each year, the participants filled out a questionnaire on their health
status, exercise habits and injury history. The
physically active group spent between 6 and 35 hours exercising each week over
the course of the study. In contrast, those in the
control group were closer to the classic "couch potato."
"Exercise was associated with a substantial and significant reduction in pain
even ... despite the fact that fractures, a
significant predictor of pain, were slightly more common among runners," the
study authors wrote in the journal Arthritis Research &
Therapy.
Further research is needed in order to better understand how exercise affects
musculoskeletal pain in older people, the researchers
said.
More information
The U.S. National Institute on Aging has more about exercise and seniors
(www.niapublications.org ).

* MetroSports Question of the Week: What's the world record for juggling while
running a marathon?
The Guinness Book of World Records lists Paul-Erik Lillholm for the "fastest
marathon run while juggling three objects." His time
was 3:20:49.

* Susan William’s Career in Triathlon Continues
From ITU Media
Vancouver, Canada: 22 September 2005: For immediate results: ITU wishes to
acknowledge an error in the pre-Beijing World Cup media
release in which it was stated that both Sheila Taormina and Susan Williams were
retiring from the sport.
The fact is that only Taormina is leaving triathlon, while Susan Williams, the
Athens Olympic Triathlon Bronze Medalist intends to
continue to compete in Triathlon for the foreseeable future.
This was an error on ITU’s part, and we are delighted to hear that Susan William
will be on the start line of future Triathlon World
Cup events.

* Professional triathlete Chris Legh won the Prairieman Long Course Triathlon
in Grand Prairie recently. He's also the Ironman
triathlete who collapsed at the 1997 Hawaii Ironman. Experts at the Gatorade
Sports Science Institute developed a hydration plan
that works for Legh.
For those endurance triathletes who hope to improve at their next half-Ironman
or Ironman event, Legh offers four hydration tips.
–Drink early and often. If you only drink when you're thirsty, it's not enough.
–Drink sports drinks and don't dilute them. Diluting sports drinks weakens their
performance benefits, especially the sodium,
electrolytes and carbohydrates you get from them.
–Eat salty foods. Legh said he sweats profusely, which means his body loses
sodium as well as water. To compensate, he eats salty
foods or drinks electrolyte drinks before endurance races and long training
distances to avoid starting with a sodium deficit.
–Check your urine as a sign of adequate hydration. As strange as it sounds, the
color of your urine will indicate if you're properly
hydrated or not. Dark, apple juice-colored urine suggests you're not drinking
enough. Lighter lemonade colored urine indicated
you're well hydrated.




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

September 21-25, 2005:
World Duathlon Championships - Newcastle, AUS
http://www.worldduathlon2005.com

September 24, 2005:

Continental Airlines Fifth Avenue Mile - New York, NY
http://www.nyrr.org/mile/home.php

Nike Run Hit Wonder 5K / 10K - Los Angeles, CA
http://www.nike.com/nikerunning/usa/home.jhtml#run_hit_wonder

Perley 5 & 10K Run - Ottawa, ON
http://www.events.runningroom.com/site/?raceId=1541

St. Luke's Women's Fitness Celebration 5K - Boise, ID
http://www.celebrateall.org

September 25, 2005:

Berlin Marathon - GER
http://www.berlin-marathon.com

Chicago Half Marathon - IL
http://www.chicagohalfmarathon.com

Community First Fox Cities Marathon - Appleton, WI
http://www.foxcitiesmarathon.org

Heritage Oaks Bank 10K - Paso Robles, CA
http://www.hobfunrun.com

Nike ACG Boulder Backroads Marathon & Half Marathon - CO
http://www.boulderbackroads.com/

Omaha Marathon - Omaha, NE
http://www.omahamarathon.com

Orange County Race for the Cure 5K - Newport Beach, CA
http://www.ockomen.com

Scotiabank Toronto Waterfront Marathon - ON
http://www.torontowaterfrontmarathon.com

World Mountain Running Trophy - Wellington, New Zealand
http://www.mountainrunning.org.nz


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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**END...OF DIGEST...**