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:
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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
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* Peak Running Performance
Peak Running Performance Is The Number 1 Technical Running Newsletter In
America! Check out their article index at:
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* WatsonLifeSport
Lance Watson is "Just The Winningest Coach in Triathlon". He has been
coaching triathlon and distance running since 1987. Over the
years, Lance has coached some of the most successful athletes in the sport
of triathlon and duathlon.
Check out the Lance Watson Online Article Index at:
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. Multisport: Aerobic Base Training- Going Slower to Get Faster
2. Sport Science: Maintaining Hydration And Peak Run Performance
A Relevant Issue As The Thermometer Drops?
3. Science of Sport: A Mark Of Marathon Madness: Molto Mileage
4. Heat Factor & Sudden Death
5. Athletic Endeavours - Running for Women
6. Benefits of Caffeinated Drink for Children Are Source of Debate
7. Cycling and Preventing Bone Density Loss
8. Joe Henderson's Running Commentary - More Better Runs
9. Low iron intake is a problem worldwide
10. 'Healthy weight, healthy shape' key in preventing heart disease
11. Spreading the risk of heat illness
12. Causes of injury
Running is a stressful activity .
13. Herbs and Athletes
14. Strength Training For Women: Some Hormonal Considerations
15. Run for your money
New satellite tracking device and computerized-cushion shoes put runners
through some hi-tech paces.
16. From Runner's World
17. Daily Multivitamins: A Ubiquitous Article of Faith
18. The First Professional Road Race of the Modern Era - 2:31:06 Wins
$15,000!!
19. Sports Nutrition: Sheila's Nutrition Digest Vol. 9: Food Psychology -
What is controlling your eating?
20. Running Network Shoe Review
21. Staying Strong after 35!
22. How to Improve your Leg Speed on the Bike
23. Sports Psychology: Women Athletes & Anorexia: A Brief Overview
24. What are you drinking?
We all should know that drinking carbohydrate drinks before and during
cycling will benefit our performance.
25. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"What is your favourite running workout?"

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: "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"

The results at publication time were:
Answers Votes Percent
1. 100M 23 6%
2. Mile/1500M 43 10%
3. 5,000M 75 18%
4. 10,000M 80 19%
5. Marathon 73 17%
6. Sprint triathlon 43 10%
7. Olympic distance triathlon 27 6%
8. Ironman 12 3%
9. Off-road triathlon 2 0%
10. Duathlon 40 10%
Total Votes: 418


FIVE STAR SITE OF THE WEEK: TracyMosley.com.
Tracy Moseley first took up the sport on her family's dairy farm in Malvern
and went on to compete throughout her time at the Chase High School. She is
currently the number one downhill rider in Britain and one of the world's
top women in the sport.
She spends most of the year abroad training and racing, and is a full-time
professional sportswoman.
The races involve hurtling down a muddy slope at 50 miles an hour, dodging
trees and potholes, but Tracy says the adrenalin helps to spur her on.
Visit her website at:
http://www.tracymoseley.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: Triathlete's Guide to Mental Training
By Jim Taylor, Ph.D, and Terri Schneider
Take two athletes evenly matched in skill, physical preparation, and
equipment. Pitted head to head, the successful racer will be the one with
the best mental preparation. And just as physical performance improves with
a comprehensive training plan, mental preparation requires time and effort
as well.
The Triathlete's Guide to Mental Training will show you how to set effective
goals and create a program that actively develops your mental skills to
overcome the six psychological factors that can dramatically limit your race
performance. With the information, techniques, and exercises in this book,
Dr. Jim Taylor and Terri Schneider will help you identify and overcome the
barriers that your mind places on your ability.
Jim Taylor, Ph.D., is internationally recognized for his work in the
psychology of endurance sports. A former consultant to USA Triathlon, Jim
works with world-class and age-group endurance athletes in cycling, running,
triathlon, and swimming. He is the author of 10 books including the Prime
Sport book series, Psychological Approaches to Sports Injury Rehabilitation,
and Comprehensive Sports Injury Management.
Terri Schneider is a former professional triathlete and one of the top
female multisport endurance athletes in the world. Terri has competed
internationally in 22 Ironman® triathlons, and many adventure races and
ultra-running events. She has coached triathletes, adventure racers,
runners, cyclists, and swimmers since 1990. 6" x 9". 296 pp
Buy the book from VeloSport at:
http://store.yahoo.com/cgi-bin/clink?velogear+2nXS6r+trgutometr.html

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. Multisport: Aerobic Base Training- Going Slower to Get Faster:
By Matt Russ, The Sports Factory
One of the hardest concepts for an athlete to understand and implement is
base training. It is counterintuitive to run or bike
slowly in order to gain performance later in the season. It is also very
difficult to take a step back from the intense training you
were doing a few weeks ago, and bring the speed and pace way down. But if
you have the discipline to train aerobically for a period
of time, when everyone else is still hammering away, it will pay you
dividends down the road.
First and foremost you need a break. I prescribe a 3-4 week transition phase
at the end of each season and immediately follow it
with base training. Transition is a time to rest and recover both physically
and mentally. We do not take total time off because the
fitness loss takes too long to make up. Instead I give my athletes maximum
flexibility with their training, plenty of rest, and let
them leave the heart rate monitor at home. This gives them a few weeks to
refocus before we begin structured base training. You can
not train hard year round without taking regular periods of reduced volume
and intensity. If you attempt to you will in all
likelihood find yourself burned out, over trained, and perhaps injured. You
will also find your performance degrading rather than
improving. Most athletes build base in the fall and winter when there are
not a lot of races. If one of my athletes wants to race
during base we call it a "C" fun / training race and do not set any
performance goals.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050928_TSF_Going_Slower.html


2. Sport Science: Maintaining Hydration And Peak Run Performance
A Relevant Issue As The Thermometer Drops?
By Kim Mueller, MS, RD, Sports Nutritionist During the fall and winter
months, athletes can be tricked into performance declines associated with
dehydration. As the cooling effect of air and rain sometimes mask our sense
of fluid loss, many athletes fail to take into account the significant
amount of water loss that is still occurring. The risk is compounded when
runners layer their body with excessive clothing, thereby increasing fluid
loss. In fact, fluid deficits of 3-8% of total body mass have been reported
in individuals working in cold environments. So, despite many athletes
perception that dehydration is a problem that exists only during the summer
months, it is quite possible to run yourself dry as the thermometer drops.
Join me as we explore water's role in human performance and address how you
can maintain peak performance through proper hydration.
First, let's start with water's role in the human body:
Water is the medium for metabolic activity. In order to properly metabolize
the calories ingested during activity, it is essential to maintain
euhydration. Even slight dehydration, let's say 1% (1.5 lbs for a 150 pound
athlete), can contribute up to a 5% decline in your metabolic efficiency.
What does this mean? Well, for one, the calories ingested, especially solid
calories, will be left in your stomach, leading to premature muscle fatigue
(rather than being distributed to the working muscles). Any fluids you
ingest will collect in your stomach until a proper concentration is achieved
for optimal digestion. This leads to a shortage of fluid being directed to
your working muscles and consequent muscle cramping. When completing such
jarring activities as running, all the food stuff and fluids left in your
stomach will be jiggling around leading to uncomfortable side stitches,
nausea, vomiting, and diarrhea. Worst of all, relieving some of your stomach
issues may present a challenge when a bathroom is void from your beloved
trail run!
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050929_PRP_Hydration.html


3. Science of Sport: A Mark Of Marathon Madness: Molto Mileage:
By Owen Anderson, Ph. D. (Copyright © 2004-2005)
It is the marathon season, and many runners are making their final
preparations for a 26.2-mile event. Often, such concluding primings involve
peaks of mileage and arduous 20-mile runs, carried out on the "day of rest"
(Sunday), of course.
Such practices bring to mind an important question: How much mileage is
really necessary to optimize marathon performance? Should one run 50 miles
per week? 60? 70? 120?
The marathon race and "molto mileage" are inextricably linked together in
most marathoners' minds. The logic goes something like this: The marathon is
an incredibly long race, one which really tests endurance. Endurance is
maximized by running a lot. Therefore, I should increase my weekly mileage
as much as possible. If I do, my marathon performance will magically
improve.
Is such thinking really on target? To find out, researchers at the
University of Northern Iowa recently divided 51 runners (18 males and 33
females) into two groups. Over an 18-week period, one group expanded weekly
mileage to 48-50 miles, while the other collection of runners moved up to
only 39 miles. The 50-milers trained six times per week, while the luckless
39-mile folks hit the roads just four times. After 18 weeks, the runners in
both groups ran a marathon.
Since the runners in the 50-mile per week group had logged 20-percent more
running volume, were they 20-percent faster in the marathon? Did they have
20-percent-more endurance?
In fact, average performance time was THE SAME for the two groups,
indicating that a training strategy of advancing from ~40 mpw to ~50 mpw has
little impact on marathon performance.
Nattering, naysaying nabobs may contend that a move to 100 mpw, not the
simpering 50 utilized by the Hawkeyes, would have transformed the
higher-mileage harriers into incredible marathoners. There is no evidence
that this is actually the case. In fact, research suggests that such a
strategy would do little more than increase the activity levels of nearby
orthopedic physicians and surgeons.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050930_RRN_Marathon_Madness.htm\
l


4. Heat Factor & Sudden Death:
Dehydration resulting from physical exertion during extremely warm
conditions can lead to sudden death according to an Australian
exercise and sports expert.
"Dehydration affecting heart function is the major cause of sudden death,"
University of Queensland (UQ) Exercise Science senior
lecturer Jeff Coombes stated.
"Usually there is an underlying pathology in the heart that is exacerbated
by the double stress of exercise and dehydration - this
leads to the heart going into an abnormal rhythm and eventually failing.
This can be very quick - 10 to 30 seconds - hence the term
'sudden death'," reported Dr Coombes.
Sadly, this was never more prevalent than at the Great North Run Half
Marathon held earlier this month in Newcastle, England. Dr
Coombe's comments came after four runners died suddenly during the recent
Great North event.
Ambulance officials for the half-marathon quoted "warm weather and sunshine"
were a factor in the sudden deaths.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=7588


5. Athletic Endeavours - Running for Women:
By Coach Barbara
Don't let winter get in the way of your training ladies! Now is the time to
focus on your weaknesses, especially if you're a novice
in the sport and want to get ahead.
Let's go over a few things to get you started for enjoyable training over
the colder period of the year.
Has anyone ever corrected your running posture or told you about foot
planting and stride length? Or how beneficial hill running can
be? Have you ever thought to join the local swimming squad, running club or
an indoor cycling class?
How you can improve your running during the winter?
Running is the most natural and basic movement of the three triathlon
disciplines. The great advantage of running is that you can do
it almost anywhere, anytime and it is an inexpensive sport - all you need to
do is wisely invest in a good pair of running shoes!!
The key to good running training in triathlon lies in three basic areas:
· Stick to the rule of only increasing your time/distance by 10% every week
· Ensure you have the correct shoes
· Learn to run on "tired legs"
Posture, foot plant and stride length
Running efficiency and style are very much related to posture. Imagine
yourself running tall, and slightly forward in posture, as
though you were a piece of string suspended. A relaxed posture that's
comfortable is ideal and it will help the neck and shoulder
muscles to relax. It's important that the upper body is relaxed so you can
breathe freely and your arm movements can contribute to
the running movement.
The foot plant decides the stride length. You should land with your foot
under the body's centre of gravity and under a slightly
flexed knee. Your leg should never be fully extended in front of the body. A
short stride is more efficient and it's better to under
stride than overstride.
You can check out your own foot plant on the wear pattern on the sole of
your running shoes. They should be worn out more on the
outside of the heel, that's where you should land and under the ball of the
foot towards the big toe, where you should have your
push off.
If you are not quite certain about your foot planting, see a podiatrist or a
sports physiotherapist, he/she can tell you also about
your running style eg. pronator, neutral or supinator.
I do have one word of advice on running styles. don't make any radical
changes to your gait - your running style is unique and you
shouldn't try to copy someone else's.
More...from Endurance Coach at:
http://www.endurancecoach.com/Running_for_Women.htm


6. Benefits of Caffeinated Drink for Children Are Source of Debate:
The company's marketing materials describe the drink as a way to kick-start
the morning for children as young as 4. The company Web
site, adorned with a picture of an elementary school wrestler and a gymnast,
says its drink can help a child "develop fully as a
high-performance athlete" and fill nutritional gaps "in a sport that is
physically and mentally demanding."
The drink, called Spark, contains several stimulants and is sold in two
formulations: one for children 4 to 11 years old that
includes roughly the amount of caffeine found in a cup and a half of coffee,
and one containing twice that amount for teenagers and
adults.
Despite the promotional materials, Sidney Stohs and Rick Loy, executives
with AdvoCare International of Texas, which makes the
products, said Spark was not devised or marketed for children's athletic
performance but rather for their overall good health.
"It's not just a caffeine delivery system; it has many more nutritional
properties," said Stohs, senior vice president for research
and development at AdvoCare, the nation's leading company in direct
marketing of dietary supplements for athletes.
More...from the NY Times at:
http://www.nytimes.com/2005/09/25/sports/othersports/25drink.html


7. Cycling and Preventing Bone Density Loss:
As the year winds down and your season draws to a close, the oft-hyped end
of year celebration known as Transition rolls around.
Transition is a time to rest, recuperate, and generally recharge your badly
worn down batteries after a long and hopefully
successful season. As a cyclist, you participate in an activity that is
almost completely non-weight bearing. This is good for
avoiding impact related injuries but a complete absence of load bearing
activities can lead to crippling skeletal maladies far down
the road. One study found Tour de France racers had bone mass densities
between 10 and 17 percent lower than those of age-matched
counterparts.
A solution? Use Transition to get off the bike and apply some weight bearing
force to your body- run, hike, jog, or jump rope. I
know a pro cyclist who can't stand the idea of downtime, so he uses October
and November as a time to devote to running. He races
numerous 5k's before settling into the ardors of a hard winter. Don't stop
at the end of Transition though; maintaining bone density
is an ongoing process.
Of course, just getting up and going for a run would be foolish. And, of
course, I've done it on more than one occasion. The basic
act of walking the next day became nearly impossible as a result.
Incorporating running too quickly into what has previously been a
plan based entirely around cycling will definitely cause immense soreness
and in all likelihood cause some sort of injury. You
should begin to add it slowly into your program, and besides, who wants to
do anything fast in October?
More...from the Sport Factory at:
http://thesportfactory.iuplog.com/default.asp?item=102661


8. Joe Henderson's Running Commentary - More Better Runs:
Old habits die slowly. I spent the first half of my running life training to
race, and in racing often and hard. Now my youngest PR
is nearly 25 years old.
There's a big difference between running IN races, which I still do, and
RACING them. I haven't really and truly raced in the latter
half of my running life.
Yet for most of that time I trained like a racer -- scaling down the
distances and speeds, yes, but sticking with the same old
pattern. That was, alternating hard and easy (hard day and easy week, in my
case)... long runs twice the length of normal ones, or
more... fast runs two minutes a mile faster than usual, or more.
Only recently did I realize that training this way did me few favors. They
trained me for races that no longer mattered much. The
one big run a week caused the many smaller ones to suffer, cutting some
short and canceling others.
My quest lately has been to simplify all running. To weed out needless
complications. To make the runs more alike -- the long runs
shorter, the short longer, the fast slower, the slow faster.
The first step in that campaign was to stop training for one great day that
might never come. The second was to start making each
running day a little better.
This hobby of mine is also my job, and it takes me to races almost weekly.
There I'm asked repeatedly, "Are you running here?"
The simple answers: "No, not this time," or, "I'm running along with the
pack but not racing." The unspoken answer: I like to run
too much to race anymore.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/529.html


9. Low iron intake is a problem worldwide:
Iron deficiency is the world's most common nutritional deficiency - as much
as two-thirds of the global population may not be
getting enough iron, according to the World Health Organization. Among
Americans, iron deficiency is much less common, though it's a
health risk faced by teen girls, pregnant or dieting women and endurance
athletes. The essential mineral, which the body uses to
make oxygencarrying red blood cells and to produce energy, is found in
meats, fish, beans, leafy greens and fortified grains. Some
forms (such as the iron found in meat and fish) are easier for the body to
use than others (such as the iron in spinach).
Uses: Iron supplements are typically taken to treat iron-deficiency anemia
(low red blood cell count), which can cause fatigue,
weakness, shortness of breath and decreased immunity.
Dose: The Food and Drug Administration's recommended daily allowance (RDA)
for iron ranges from 8 to 18 milligrams per day for
adults. Multivitamin products containing iron often supply 10 to 18
milligrams per daily dose.
Precautions: Consult a doctor before taking high-dose iron supplements, as
too much iron can pose serious risks. Long-term,
high-dose iron intake may lead to cirrhosis of the liver or heart disease -
particularly in adults with hemochromatosis, a genetic
disorder that causes the body to overabsorb iron. Take iron supplements on
an empty stomach, a few hours after meals and before
going to bed. And avoid alcohol and antacids, both of which can reduce
absorption. Iron-containing products are one of the top
causes of accidental poisonings among small children - even a few hundred
milligrams can prove fatal.
More...from the LA Times at:
http://www.latimes.com/features/health/nutrition/la-he-supp19sep19,1,3581809.sto\
ry?coll=la-health-nutrition-news


10. 'Healthy weight, healthy shape' key in preventing heart disease:
World Heart Day highlights importance of reducing obesity on a global scale
Sophia Antipolis, France, 25 September 2005: Playing an increasingly
important role in the prevention of cardiovascular disease
(CVD), controlling one's weight through healthy eating and regular exercise
can directly reduce the risk of heart disease and also
the impact of an existing heart condition. The European Society of
Cardiology (ESC) joins the World Heart Federation in trumpeting
the importance of 'Healthy Weight, Healthy Shape for a Heart for Life' on
World Heart Day, 25 September 2005.
Through its recent annual scientific event, the ESC Congress 2005, held in
Stockholm, 3-7 September, the ESC uncovered various
results with respect to weight control and exercise and CVD.
According to one study revealed during the ESC Congress by Professor Sans
Menéndez, obesity is increasing in both sexes and at all
ages in nearly all European countries due to a steady increase of total
caloric intake and absence of sufficient daily exercise. In
Southern Europe, Professor Sans Menéndez said that a departure from
traditional Mediterranean diets toward manufactured foods may be
contributing to the trend. She also pointed out that strong marketing
pressure to consume foods high in total fat, refined sugar and
salt makes children particularly vulnerable.
More...from EurekAlert at:
http://www.eurekalert.org/pub_releases/2005-09/esoc-wh092305.php


11. Spreading the risk of heat illness:
Football players, while at greatest risk, are not the only ones who can
encounter such trouble. Young tennis and soccer players,
too, who often play multiple matches in a day in hot weather, can also
suffer life-threatening dehydration and heat stress,
according to Dr. Michael F. Bergeron, of the Medical College of Georgia in
Augusta, a fellow of the American College of Sports
Medicine.
The sports medicine group is trying to put an end to unnecessary deaths
among young football players. In the August issue of its
journal, Medicine & Science in Sports & Exercise - published, unfortunately,
a month too late - an expert panel headed by Bergeron
published an eight-page advisory on preventing heat stress.
"Mandatory preseason football practices generally begin in the late summer
for the fall youth and high school football seasons," the
journal stated. "With these physically demanding sessions being held during
the hottest and most humid part of the year for many
teams, it is no surprise that the high incidence of on-field heat-related
problems is considered an expected 'part of the game.'"
The first few days of training, usually late July through early September,
are the most dangerous. Many players start out with
several problems. They are not used to the uniform, the intensity and
duration of practice, and exercising in hot weather. And they
get out of shape off season and start preseason training with a fluid
deficit that often grows worse with each practice session,
Bergeron's studies have shown.
He found that after a two-hour practice players typically lost at least 1
percent of their body weight (two pounds for a
200-pounder, the weight of a liter of water) despite having consumed two
liters of water in the session. Typically, the players do
not make up for this loss before the next practice session, the research
showed.
More...from the Times Argus at:
http://www.timesargus.com/apps/pbcs.dll/article?AID=/20050925/NEWS/509250330/101\
6/FEATURES07


12. Causes of injury:
Running is a stressful activity.
Introduction
As mentioned in the introductory section, body tissues such as muscles are
being continuously stressed and repaired on a daily basis
as a result of both 'normal' functional activities and sporting actions. An
overuse injury often occurs when a specific tissue fails
to repair in the time available, begins to breakdown initially at
microscopic level and then over a period of time develops into a
true injury. So, the first time you feel a soreness, a stiffness or a pain
is not necessarily when it all began.
However, as Mark explains in the Beginners section there are many health and
other benefits associated with running. For most of us
it is well worth "managing" the injury risk as the benefits are so great.
Being aware of the risks, ways in which injuries can be
avoided and the steps that can be taken to treat them will contribute to
effective management of injuries.
While guidance can be given, it is general in its nature, whereas individual
complaints may need individual attention.
If you do pick up an injury (including 'tightness' 'irritation' or 'niggle')
that does not settle down after a day or so, you should
closely monitor it and consult a practitioner who has expertise in sports
injury if you are still experiencing pain after a week.
Causes of injury
1 Overloading due to constant repetition of the running action
This is probably the most significant factor in injury potential. The main
difference between walking and running is that in walking
there is always one foot on the ground whereas in running there is a phase
where neither foot is in contact. This means that running
is a series of "jumps" from one leg to the other and the stresses are so
much greater.
You can minimise the risks by running on softer surfaces, ensuring your
footwear is appropriate and cross training, for example by
cycling, if possible.
More...from Time Outdoors at:
http://running.timeoutdoors.com/subscriber/4RUNN0B00121102E.htm
[Free registration Required]


13. Herbs and Athletes:
KEY POINTS
Herbs are non-woody plants or plant parts claimed to have medicinal,
therapeutic, or performance-enhancing values. Herbs can be sold
as fresh or dried products, liquid or solid extracts, tablets, capsules,
powders, in drinks, in energy bars, or in tea bags.
In the United States, herbs are not required to be standardized, so there is
little consistency among different batches of products
from different manufacturers. However, herbs are regulated by the U.S. Food
and Drug Administration (FDA) as dietary supplements as
part of the Dietary Supplement Health and Education Act (DSHEA) that became
law in 1994.
Herbs have a long history of use, especially in China. However, in most
cases, double-blind, placebo-controlled human research on
herb use by athletes is limited or non-existent, making it difficult to
assess the value of herbs for improving athletic
performance.
Concerns over safety, side effects, and potential drug/herb interactions
make it essential for athletes to discuss the use of herbal
products with their health-care team.
Accessing reputable information about herbs and performance is difficult but
critical when educating athletes about potential
benefits and adverse side effects of herbs.
INTRODUCTION
Athletes, coaches, and health professionals who work closely with athletes
are consistently looking for sound, effective ways to
enhance health and performance with foods, fluids, and dietary supplements.
Herbs are non-woody plants or parts of plants that have
long been valued for their medicinal or therapeutic value, especially in
China. In fact, many common medications, such as aspirin,
digoxin, and quinine, were first developed from herbs. Thus, herbs can act
as drugs and like drugs, they also pose potential side
effects or interactions with foods, other herbs, or medications. It has been
estimated that in the United States, approximately five
billion dollars are spent yearly on herbal products (National Center for
Complementary and Alternative Medicine, 2005).
Herbs contain chemicals called phytochemicals that presumably account for
any effects they may have. Among the phytochemicals
thought to be the active ingredients in herbs are flavonoids, phenols,
saponins, and terpenes. Many herbalists contend that it is
the mixture of phytochemicals, known and unknown, in whole herbs that is
responsible for their functions, and that using extracts of
only one or more of those chemicals from the herb is not likely to be
effective as using the whole herb.
More...from the GSSI at:
http://www.gssiweb.com/reflib/refs/704/herbs_and_athletes.cfm?pid=38&CFID=239155\
0&CFTOKEN=14646926


14. Strength Training For Women: Some Hormonal Considerations:
Dr. Brown, Chair of USATF's Sports Medicine and Sciences Committee, referred
to this in a note to us as a "think piece." He calls
for coaches and scientists to continue this kind of study. This is a
well-documented article, which may lead the interested coach to
investigate further. We welcome response to this important article.
Strength training to enhance sports performance and improve fitness is
now a common means of exercise for women. It has
progressed to the point that there is now a world championships in
weightlifting for women.
For many years resistive exercises for women were shunned for fear of
these athletes becoming "masculinized" through the use of
heavy weights. However, early studies showed that women were able to exhibit
considerable improvements in strength with only minimal
degrees of muscle hypertrophy (2). These researchers pointed out that the
likelihood of major muscle hypertrophy from resistance
training was small in comparison to males, as women have blood levels of the
anabolic hormone testosterone which are only 5-10 per
cent of those of men.
Many subsequent studies have borne out these early findings. Further,
resistance training itself does not appear to increase
basal levels of testosterone in women, and strength gains are not correlated
with blood testosterone levels (3-5).
The endocrine aspects of exercise science have increased greatly in
recent years, especially in the areas associated with
resistance training. Assessing the roles of the various hormones as to the
cause-and- effect relationships in response to any
exercise stimulus can be very complex.
More...from Masters Track and Filed (Athletics) at:
http://www.coachr.org/Strength%20Training%20For%20Women.htm


15. Run for your money:
New satellite tracking device and computerized-cushion shoes put runners
through some hi-tech paces.
Are the simple days of tying on a pair of runners and blasting out the door
gone? Do I really need computerized shoes, satellites
stalking my every stride and an MP3 player/sunglasses combo wrapped around
my head?
After recently trolling the specialty running stores for the latest in
running gear, I decided these high-tech gadgets probably
won't help me run any faster, but, damn, they'll have me looking good.
Shoe walls everywhere are full of new renditions of old stuff, but topping
the charts for the 2005 running season is the Adidas 1, a
computerized shoe.
Three Adidas designers began work on the top-secret runners in 2001. They
were charged with inventing a computer-based cushioning
system that would fit into the sole of each shoe to monitor and change in
less time taken to stride from left to right - no matter
how fast the feet strike the ground.
Hidden in each shoe is an eight-bit micro-controller operating at 20 MHz. It
powers a motor-controlled lead screw, sensor and
specially designed plastic cushioning element.
All this maintains the desired cushioning level measured in the midsole. If
the cushioning needs to be altered, the motor drives a
series of gears turning the lead screw to expand or contract a thin cable,
which revises the cushioning element.
More...from Canada.com at:
http://www.canada.com/lifestyle/fitness/story.html?id=9a110574-0992-4aa7-a330-c2\
733688d3ab


16. from Runner's World:
* Coach's Corner
"To draft or not to draft behind another runner is always an open question.
Base your decision on the wind and weather. Draft if
you're dealing with a rather stiff headwind. The strength of the wind will
cause the air to swirl around the front runner, and
you'll benefit from both the drafting effect and the cooling of the wind. If
it's a calm and humid day, run a little off to the side
of the runner in front of you. On a calm and dry day, the heat won't be as
much of a problem and so drafting is also fine." -Jack
Daniels
* Injury Prevention
You'll avoid lower-back pain by strengthening the erector spinae muscle
group. Try these two exercises to improve your posture--and
your running:
Seated Rows: Sit on a large stability ball facing a cable column or an
elastic band tied to something stable. (If you don't have a
ball, use a stool instead.) Grab the cable or elastic with both hands. Sit
tall and upright, and pull the cable toward you. Bring
your hands to your rib cage and squeeze your shoulder blades together behind
you. Hold for 1 second. Do two sets of 10 repetitions.
Press-Ups: Lie on your stomach and place your hands on the floor near your
shoulders as if you were going to do a regular push-up.
Slowly push your upper body off the floor by straightening your arms. Keep
your hips on the floor. Hold this position for 3 seconds.
Relax your arms back to the floor. Repeat 10 times
* Performance Nutrition
Switch from refined grains to whole grains and you'll have more energy and a
better recovery after your run. You'll also get an
intake of soluble fiber (the fiber that comes from oatmeal), which lowers
cholesterol, and insoluble fiber (the fiber that comes
from wheat bran), which prevents constipation and appears to fight
colorectal and breast cancer. In addition, whole grains provide
minerals such as zinc and selenium, which are lost in refining and not
replaced by enrichment, as well as antioxidants like vitamin
E and other phytochemicals.
* Words That Inspire:
"I may have been an inspiration for people beginning to run, but I've
learned just as much from all those people who have run with me."
-Grete Waitz at Road Running Hall of Fame induction ceremony
* Editor's Advice:
Double-knot your shoe laces when racing. It's not always easy untying your
shoes afterwards, but it beats stopping during a race to tie them."
-Joanna Sayago, RW editorial assistant
* Training Talk:
When you do run face-first into pain, know that it is okay to step back a
bit. While many athletes see backing off as an overt admission of spineless
wormdom, elite runners don't hesitate. When they start to struggle, they
ease off the pace, regroup physically, then push on again."
-From Runner's World Complete Book of Running by Amby Burfoot


17. Daily Multivitamins: A Ubiquitous Article of Faith:
Every day, President George Bush practices faith-based preventive medicine
when he reaches for his daily multivitamin.
Like millions of his fellow Americans, Bush assumes that the multivitamin
bestows vague generalized beneficial properties, although
he and others would be hard-pressed to cite specifics. Indeed, there are
scant solid data on whether multivitamins offer any benefit
at all to healthy adults.
Popping the daily multivitamin is as routine as the morning cup of coffee.
Multivitamins are cheap and easy to access, giving people
the quick gratification that they've taken a small step towards protecting
their well-being.
Yet the goodness is an article of faith. A multivitamin is not an insurance
policy against disease or a guarantee of longevity. It
may, in fact, be little more than just another substance for the body to
excrete, at least for a healthy adult.
Much of the current literature on vitamins focuses on testing whether a
specific nutrient has any effect on a particular condition.
Some evidence suggests a regular multivitamin may offer some benefit to
subgroups of patients who have chronic conditions, and
there's solid evidence that the folate in a multivitamin benefits women and
their fetuses during pregnancy.
More...from MedPageToday at:
http://www.medpagetoday.com/PublicHealthPolicy/PublicHealth/tb/1688


18. The First Professional Road Race of the Modern Era - 2:31:06 Wins
$15,000!!
1980 brought to a head the clash between the sport's National Governing
Body, The Athletics Congress (TAC, now known as USATF), and
the athletes. TAC wished to retain strict amateurism, while the athletes,
who had organized themselves into the Association of Road
Racing Athletes (ARRA) wanted to have prize money and appearance payments,
which were often paid under the table at the time,
brought out into the open and legiitimized. The following article, which
appeared in the December, 1980 of Running Times, describes
in detail the creation of the first direct payment prize money race.
"Up until now I made about $400 a month. Now I make $7,000 an hour," said
Ron Nabers of San Francisco after winning $15,000 in the
first modern-day professional road race. The event, which started in front
of the mirrored facade of Caesar's Boardwalk Regency in
Atlantic City, NJ, produced a swirl of controversy which far outweighed the
small field (fewer than 30 professionals and 200
amateurs), and the sluggish winning times (2:31:06 for Nabers and 3:04:57
for women's winner Katie McDonald of New York City).
Though most athletes, sponsors and promoters are still plying the rules of
amateurism which have governed running for decades,
nearly everyone agrees that the advent of professional running is not far
off. For months, various groups with interests in the
future course of pro running have been positioning themselves for the
inevitable struggle for control. In the Atlantic City
Marathon, the struggle became a battle.
America's top runners, who have organized themselves into an
association--The Association of Road Racing Athletes (ARRA)--took a
hands off attitude toward the race. Before jumping the existing system which
rewards many of them handsomely with under-the-table
payments, they want assurance that a professional circuit will provide them
with as steady an income as they have now as amateurs.
More...from the Running Times at:
http://www.runningtimes.com/issues/80/pro1980.htm


19. Sports Nutrition: Sheila's Nutrition Digest Vol. 9: Food Psychology -
What is controlling your eating?
By Sheila Kealey
Sheila's Nutrition Digest
In this new series, XC Ottawa (and OAC Racing Team) member Sheila Kealey
will help athletes choose the best foods for performance
and overall health. Sheila 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.
Have you finished a bag of chips when you only wanted a few? Do you eat only
when you are hungry? If physiological cues were the
sole determinants of our eating habits, the nation's obesity and health
statistics would look quite different! Ubiquitous food
marketing and advertising make it obvious that many other factors have a
huge impact on what we eat and how much we eat.
Brian Wansink, PhD, is a researcher who is passionate about figuring out how
cues that aren't related to hunger influence our eating
habits. Dr. Wansink wants to use this information to help us control how
much we eat and choose nutritious foods, which contrasts
the food industry's single minded goal of encouraging us to eat more of
their product. As professor of Marketing and Nutritional
Science, and the director of the University of Illinois' Food and Brand Lab,
he has conducted over 100 studies looking at eating
behavior.
Through lab experiments, hidden cameras, in-depth interviews, and consumer
panels, his work has revealed some fascinating
information about how environmental cues influence what we eat. Here's what
we can learn from some of his findings:
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050928_SK_Food_Psychology.html


20. Running Network Shoe Review:
Fall 2005
Welcome to the Fall 2005 edition of the Running Network LLC's Shoe Review.
In case you haven't received it before, let me introduce
you to something novel in world of reviews!
We began our editorial inserts in Running Network member publications in
1999, when we had 20 publications. As the Running Network
has evolved, so has the RN Shoe Review. Now with 33 publications, the
Running Network represents the most prominent regional and
national specialty running magazines in North America, from Northwest Runner
in Washington, to New England Runner in New England and
from Track & Field News and Latinos Corriendo for Spanish-speaking runners
to Fast Forward for the members of USA Track & Field.
Our editorial goal is to help you, as a runner or walker, enhance your
relationship with your local running or endurance sports
community. We do that in print and on the web by providing calendars,
results, training information and context. Read one of our
magazines and you'll not only know about the local clubs and local running
stores, but you'll learn why you should support them.
The Running Network Shoe Reviews are the beginning of your quest for the
running shoe that best meets your needs. We began preparing
for this issue by reviewing 53 shoes, and eventually whittled that number
down to a select 32. These shoes represent the top
products in each of the categories that group shoes by the biomechanical
needs they address. This will make it easier for you to
home in on the best models for you. However, this is only a starting point,
and we always suggest that you visit one of the 424
local specialty running stores in North America, try shoes on, take a test
run and ask the store personnel for their suggestions.
You're participating in a sport that celebrates motion and movement, that
recognizes change and evolution. The footwear companies
now create a shoe for everyone out there. Your job is to find the right shoe
for you.
Our suggestion is to get your workout done, cool down, rehydrate and read
these reviews. And remember to support your local running
magazine and local running store. You can find both at
www.runningnetwork.com.
More...from the Running Network at:
http://www.runningnetwork.com/productreviews/fallshoereview05index.html


21. Staying Strong after 35!
By Steve Fluet for Ironmanlive.com on Thu, Sep 29th 2005 (11:38 AM).
Unless you do something about it, once you hit 35, you're going to steadily
lose strength! This month Ironman coach Steve Fluet has some insight on why,
and how, you should implement strength training into your program. There are
lots of great things about growing older, but when it comes to overall
strength, getting older is not good! At about 35 years of age we start to
lose a very small amount of strength every year. This continues with the
aging process. A few years ago Tufts University conducted a study on the
effects of strength training on people beyond 60-years-old. The results were
dramatic as many of participants ended up being able to live a more active
lifestyle (more self reliant).
The issue of strength training and IM athletes always seems to cause some
conflict. Why? Most will list some of the following:
1. Limited Training Time - once spring arrives most athletes want to
increase their swim, bike and run volume and let the strength training take
a "back seat".
2. Off-Season Only - most athletes do include some strength training during
the off season, but then, as spring approaches they back off too much or
just stop totally.
More...from IronmanLive at:
http://vnews.ironmanlive.com/vnews/topstories/1128011878


22. How to Improve your Leg Speed on the Bike:
You are in a race. The swim was fine by your standards. On the bike and you
are out there. You're the in The Big Boss.
Riding big, strong gears and you wish Jan Ullrich could see your pedal
stroke now! Out of nowhere, comes a small rider (or heaven forbid, a woman-
if you are a male rider!) riding these tiny gears and he/she passes you.
His/her legs turn over at a cadence that resembles a humming bird's wings in
flight. You watch as he/she slowly begin to pull away from you! The rest of
your ride is ruined! Your ego is totally damaged and you are in serious need
of therapy as you vow to find out how this is possible.
If you have experienced similar feelings, then I trust this article will
help you!
All too often in triathlons that I have watched, I see athletes turning
gears that are far too heavy for them.
Its all about efficiency
One of the keys to success in endurance races is efficiency.
The quicker you burn up your quota of energy, the sooner your race gets
nasty for you.
I remember watching the Half Ironman a few years ago in Benoni. One of the
competitors was a particularly strong cyclist. I watched as he rode the
entire 90km in big gears. He entered T2 in 4th place. Everyone suitably
impressed with his power riding.
Well, the guy finished outside the top 10. His legs were blown for the 21km
run. Is that an effective race? His bike strength was negated by his run.
What is cycling efficiency?
The one sure way to get faster and more efficient on the bike is to address
your leg speed. In my opinion, this is the single biggest challenge most
South African triathletes face in their race. We need to improve our leg
speed.
How to improve your leg speed?
There are a number of ways to develop your leg speed.
More...from the World of Endurance at:
http://worldofendurance.com/triathlon/training_column.asp?a_id=1397738&st_name=A\
chievingPersonalBest


23. Sports Psychology: Women Athletes & Anorexia: A Brief Overview:
By Michelle Cleere, Sports Psychology Consultant
In an article by Epling and Pierce (1996) they have described what they call
"activity anorexia" (pg. 3). Activity anorexia is similar to what is known
about the types of anorexia as described in the DSM IV, but it is more
specifically triggered not only through diet but also excessive exercise. It
is further delineated by a decrease in food intake which leads to an
increase in physical activity and an increase in activity leads to a
continued decrease of food. "Women with anorexia who are in constant motion
seem elated, do not feel fatigue, and diet without experiencing hunger"
(Epling & Pierce, 1996). This is very similar to a phenomenon called runners
high. Endogenous opiates in the brain leave runners feeling effortless and
without fatigue.
"Anorexia is more frequently found in athletes or professions that require
thinness, such as modeling or ballet" (WebMD, 2003). Powers and Johnson
(2003) further add to the list of at risk athletes by adding, gymnastics,
figure skating, swimming and distance running. These are the "athletes (who)
tend to be highly competitive, high achieving, and self disciplined
individuals; who go to great lengths to excel in their sports. This
personality type combined with the expectations of team mates and coaches as
well as the spectators may make them at a higher risk of developing an
eating disorder than the average person" (What You Need To Know About,
n.d.). However, it is very difficult to identify athletes with eating
disorders. They are often secretive or concerned about what the perception
might be from their coaches, parents and friends.
"A 1999 NCAA study found more than half the Division I college female
athletes surveyed were diagnosed with some kind of eating disorder"
(CNNfyi.com, 2000).
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20050930_SM_Anorexia.html


24. What are you drinking?
We all should know that drinking carbohydrate drinks before and during
cycling will benefit our performance. We also know that drinking a
carbohydrate and protein recovery drink after an intense cycling ride will
help restore our glycogen levels and help our muscles recover.
Most of us have our favourite brand of energy and recovery drinks. As well
as carbohydrates and protein most of these drinks have added supplements.
Most of these supplements are in minute doses as for manufacturers to put
the optimal dosage in would make the cost of the drink prohibitive.
Here is a list of the most common supplements found in energy and recovery
drinks, their claimed benefits and the recommended optimal dosage for them
to have any effect.
Glutamine: is the most common amino acid found in muscle tissue. Strenuous
exercise causes a fall in glutamine stores and scientific studies claim that
by taking a glutamine supplement it will help speed muscle recovery after
intense exercise. Glutamine also boosts the immune system and helps fight
infections. Most studies recommend taking 5 g immediately after exercise.
Another two doses of 5 g can then be taken during the day. Glutamine is an
ideal supplement to mix with your recovery drinks.
Creatine monohydrate: creatine is a natural substance and is found in muscle
tissue. When you make an extreme effort such as sprinting your body converts
creatine into energy. Your muscle stores of creatine are depleted very
quickly (5 to 10 seconds) and stores are remade during lesser intense
periods. Creatine is found in meat but to increase your natural levels of
creatine you would have to eat an unrealistic level of meat each day. Many
sprinters take creatine supplements to make sure they keep their creatine
levels topped up. The average athlete has about 4 grams of creatine per kilo
of muscle. The human muscle can store up 5 grams of creatine per kilo of
muscle so by taking a creatine supplement you can raise your creatine level.
If you take too much your body will turn it into waste and excrete it. A
creatine supplement will not make you sprint faster but the theory is that
you will be able to do more sprints in a racing or training session.
Creatine can cause your muscles to retain fluid and if you are taking the
supplement regularly it can cause your weight to increase slightly. The
recommended dosage is 5 g per day and can be mixed with your energy and
recovery drinks.
More...from the World of Endurance at:
http://worldofendurance.com/cycling/beginners_column.asp?a_id=1407278&st_name=Ba\
ckToBasics


25. Digest Briefs:
* Featured Work Out- Progressive Fast Legs
Speed endurance is the ability to hold a high cadence for periods of time.
Just like power and strength, it must be trained but it
is your nervous system that we focus on. Neuromuscular education requires
training your brain to coordinate and fire your muscles in
rapid succession.
Progressive fast legs is a drill that focuses on fast cadence, economy, and
a smooth and consistent pedal stroke. This is a high
cadence, yet light resistance work out seeking to develop a smooth spin; not
get your hr up. Apply pressure through the entire pedal
stroke pulling through the bottom and over the top. Start out your first
drill at your race cadence or 90 rpm. You will increase
your cadence by 5 rpm every 30 seconds until you are at your max sustainable
cadence. Your max cadence is indicated by bobbing in
the saddle. If you are bobbing, slow your cadence until you are seated
firmly and pedaling smoothly. Hold your max sustainable
cadence for 30 seconds. Recover for several minutes and repeat 6-10x.
Matt Russ, the Sport Factory

* DARWINISM FAILS
While runners in the Quad Cities Marathon were trying to run faster than a
speeding bullet, one man figured he was stronger than a
locomotive.
Joe Moreno, a former mayor of East Moline, Ill., became upset Sunday when
runners were forced to stop and wait as two trains passed
through town. Moreno drove his pace truck onto the railroad tracks to
prevent a third train from passing.
"I don't know how fast it was coming, but you could hear it coming from a
distance. It was blowing its horn," Moreno told The
Associated Press.
After the train stopped less than a block from Moreno's truck, he sat there
with the doors locked for an hour and a half as runners
passed and a railroad worker tried to get him to move. Police finally
dislodged him.
From SeattlePI.com

* Chris Browne, business director of the Greater Washington Sports Alliance,
has filed a permit with the Metropolitan Police
Department for a new D.C. marathon to be held on March 25. According to the
police, negotiations and revisions of the proposed route
are ongoing with more meetings scheduled for the first week of October among
promoters, city representatives, the police and the
National Park Service. Officials are understandably wary of new suitors
given the city's experience in 2002, when the D.C. Marathon
folded days before its second running and the race director absconded with
tens of thousands of dollars in entry fees. Browne
declined to respond to phone and e-mail inquires.
"In view of the experience of the last marathon, the city should be in no
rush to get this one on the calendar," said Phil Stewart,
race director of the Cherry Blossom 10 Mile, which would take place eight
days after the marathon, on April 2. "I would hope and
expect that all elements of this race are evaluated very carefully."
From the Washington Post

* Tips for running a marathon
Virtual Coach Dave Spence, World of Running
There is loads of advice out there on running a marathon and your running
mates will give you all the advice that works or doesn't work for them. Here
are some of my top do's and don'ts to take into account when running a
marathon.
DO'S:
1. You have done your training, be determined that you will finish. You can
do it
2. Taper down well in the last week. It is better to go into the race under
trained than over trained. In the former you can always find energy from
somewhere. Over trained, once you're gone, you're gone!
3. Check your shoes and kit carefully. Lay it out three or four days before
the race. Then you know you haven't forgotten anything.
4. Have an easy, gentle run the day before the race. 3 to 5 km will not
deplete your energy reserves and it will relieve any tension or any pre-race
apprehension you may be having.
5. Get a good book to read the night before the race or the morning of the
race. It will stop your mind dwelling on the task ahead.
6. Eat a balanced meal the night before the race. This would normally
include protein, carbohydrate and some fat. A nice dessert would be fine
7. A pint the night before will do no harm. But no more than that. It will
help you relax and sleep.
8. Tape up and grease. Surgical tape on nipples (male and female) and
vaseline between the legs, under the arms and maybe on toes, if you are
blister prone.
9. I used to shower and soap down the morning of a marathon. I felt this
removed body oils and helped the body stay cool, which is important to
prevent premature dehydration. I won't go into shaving legs at this stage!
10. Split the race into chunks. 8 or 5 km, so that you feel you are making
progress. I've often told faster runners to relax to 27 km then treat the
rest as a 15 km road race.
11. Stick to an even pace you know you can finish in. Carry a watch and
don't get distracted in the excitement. Back markers start your watch as you
cross the start line, you will then know your true time for the distance.
12. Carefully plan your route and timing to the start, so you don't end up
rushing or panicking.
DON'TS:
1. Don't get carried away in the excitement of the start, run too fast and
'die' at some stage. It is always better to be passing people after half way
than be constantly over taken. Stick to your 'pace'.
2. Don't be on your feet all day the day before the race sight seeing or
shopping. Take it easy the day before.
3. Don't wear any new kit, especially shoes. All your kit should be tried
out and tested in the days before the race.
4. Don't over hydrate before and during the race. Your body can only absorb
so much liquid.





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

October 1, 2005:

IAAF World Half Marathon Championships - Edmonton, AB
http://www.edmonton2005.ca

Road Runner Akron Marathon - Akron, OH
http://www.akronmarathon.org


October 2, 2005:

Army Ten-Miler - Washington, DC
http://www.armytenmiler.com

Norwegian Festival Grete's Great Gallop - New York, NY
http://www.nyrr.org/race/2005/r1002x00.php

Run for the Cure - Across Canada
https://www.cibcrunforthecure.com

Santa Cruz Sentinel Triathlon - CA
http://www.sentineltriathlon.org

Twin Cities Marathon - Minneapolis / St. Paul, MN
USA Men's, Women's & Masters Championships
http://www.twincitiesmarathon.org

Wineglass Marathon - Corning, NY
http://www.wineglassmarathon.com

October 6, 2005:
Television - ESPN2 7 PM EDT
Four Minutes
http://espn.go.com/eoe/4minutes

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
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Forum, available off our FrontPage. If you post to the mailing list and get
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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...**