A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
***NOTE: There will be no Digest on Friday, June 29th as I will be travelling***

The Runner's and Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and
health issues. The opinions expressed in the articles referenced by the Digest
are the opinions of the writers and not necessarily
those of the Runner's Web. Visit the Runner's Web at http://www.runnersweb.com
The site is updated multiple times daily. Check out
our daily news, features, polls, trivia, bulletin boards and more. General
questions should be posted to one of our forums available
from our FrontPage.

SUPPORT OUR ADVERTISERS:
All of the revenue from our advertisers and affiliates goes to support clubs,
athletes and clinics related to multisport and
Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women:
Online registration ends at Midnight, June 17th. Follow the link at
http://www.emiliesrun.com.
Nicole Stevenson of Toronto, the winner of last year's RunnersWeb5K.com Race for
Women will return this year to defend her title.
The top 7 women from last year gave entered. It is shaping up to be a great
race.
The RunnersWeb5K.com Race for Women has been renamed in memory of Canadian
Olympian Emilie Mondor who died in a car crash September
9th on her way to her high-school reunion. Emilie had just completed a 2 hour
plus run along the Ottawa River during which she
talked with her coach about the upcoming Philadelphia Half-Marathon (September
17th) and the New York City Marathon in November.
For a story on Emilie read Emilie Mondor: Life Cut Too Short at:
http://www.runnersweb.com/running/news/rw_news_20060913_LB_Mondor.html
The first RunnersWeb5K.com Race for Women was held on June 24th at Ottawa's
Aviation Museum. Canada's #2 ranked marathoner, Nicole
Stevenson, won the race in 16:28. Thirty-five women ran under 20 minutes. For a
race report and photos go to:
http://www.runnersweb.com/running/news/rw_news_20060624_RunnersWeb5K.html.
The 2007 race date will be Saturday, June 23, 2007. The prize money will be
increased from $3,000 to $5,000 for open and masters
runners. A children's (12 and under) 1K run will also be held.
More information at: http://www.emiliesrun.com and at http://www.somersault.ca
Online race registration is now available through Events Online at:
http://www.eventsonline.ca/events/somersault_rweb/
We have added a Google Group for Emilie's Run. Join and the group and contribute
at:
http://groups-beta.google.com/group/emiliesrun?hl=en

3. Road Runner Sports, the world's largest running store at:
http://clickserve.cc-dt.com/link/click?lid=41000000010069822.
Check out their Perfect Fit Finder for running shoes.

4. Toronto Waterfront Marathon. September 30, 2007.
http://www.torontowaterfrontmarathon.com/

5. The Toronto Marathon, October 14, 2007
http://www.torontomarathon.com

6. Carmichael Training Systems
http://www.trainright.com/promos.asp?code=DSBYBFCSP

7. The ING Ottawa Marathon.
Ottawa's Race Weekend on May 25 to 27 saw almost 30,000 runners participate.
Watch the ING Ottawa Marathon on CBC TV on Saturday,
June 2nd from 2:00 to 3:30 P.M.
For more information on the race weekend visit the website at: http://www.ncm.ca

8. 26.2 with Donna:
The National Marathon to Fight Breast Cancer
"The only U.S. marathon dedicated solely to raising funds to end breast cancer."
February 17, 2008 8 a.m.
Location: Near Mayo Clinic
Jacksonville, Florida
Beneficiaries: Donna Hicken Foundation and Mayo Clinic
Proceeds from the race will go directly to The Donna Hicken Foundation, a
charitable organization dedicated to helping women with
breast cancer. While a portion of the proceeds will be used by the Donna Hicken
Foundation for the critical care of breast cancer
survivors in need, the foundation has pledged to donate the majority of funds
raised to Mayo Clinic for research and its
Multidisciplinary Breast Clinic, which specializes in the detection and
treatment of breast cancer.
Visit the website at: http://www.breastcancermarathon.com

ASSOCIATIONS:
The Runner's Web is a member of Running USA, The National Professional
Organization for the Running Industry.
http://www.runningusa.org/

NEW SUBSCRIBERS:
Check the "New Subscribers' note at the bottom of the newsletter

Check out our RSS auto-feeds page for automated news updates:
http://www.runnersweb.com/running/rw_auto_feeds.html

Webmasters:
Get our Syndicated headlines for your site.
http://www.runnersweb.com/running/rw_getRSS.html
Add the Runner's Web News feed to your site through a simple JavaScript.
Check out OnTri.com's implementation at:
http://www.ontri.com/runnersweb.html
The Runner's and Triathlete's Web Digest is now available through an RSS feed
for myYahoo at:
http://e.my.yahoo.com/config/cstore?.opt=content&.url=http%3a//rss.groups.yahoo.\
com/group/RunnersWeb/rss
[Long URL]
The Digest is also available through other RSS Readers on request.

Get the Runner's Web button for the Google Toolbar 4 for Internet Explorer from
the link on our FrontPage at:
http://www.runnersweb.com . We have added a button for Lauren Groves,
Triathlete.

If anyone is looking for a web mail provider, you might wish to consider
Google's GMail. You can now sign up for free Gmail at
Google WITHOUT AN INVITATION at:
www.gmail.com

Race Directors:
Advertise your event on the Runner's Web.
For more information:
http://www.runnersweb.com/running/rw_advertising.html
You can also list your events for free in our Interactive Calendars and on our
Marathons, Races and Triathlons pages.

THIS WEEK:
***NOTE: There will be no Digest on Friday, June 29th as I will be travelling***

We are considering dropping three features from the website due to an apparent
lack of interest:
1) the weekly poll
2) the Book/DVD of the Month
3) the Five Star Site of the Week
4) Monthly Trivia Quiz
5) Monthly Pegasus Quiz
We would appreciate any feedback, pro or con, on these features.

Women runners: Join Emilie's Run Google Group, an information source for women
runners and Emilie's Run - the Emilie Mondor Memorial
5K Race for Women. Visit: http://groups.google.com/group/emiliesrun?hl=en

If you feel you have something to say (related to triathlon or running) that is
worthy of a Guest Column on the Runner's Web, email
us at: mailto:webmaster@... or leave your comments in one of our
Forums at: http://www.runnersweb.com/running/forum.html
or from our FrontPage.

We have 2,350 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest that they subscribe
at: http://groups.yahoo.com/group/RunnersWeb/join .

RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ACTIVE.COM
RunnersWeb.com has teamed up with Active Trainer coaches to offer training
programs that are a balance of aerobic, anaerobic and
cross-training workouts. These training programs are built to get people of all
levels across the finish line. From the first timer
to the seasoned veteran you will find the right training plan for you. Good luck
with your training and we will see you at the
finish line.
Training Log and Analysis:
Log your daily workouts and monitor your progress along the way.
Getting Started:
Set a realistic goal for training. Review the list of training programs
developed by Active Trainer Coaches. Select the program that
best matches your current training schedule. If you have been inactive, select a
conservative schedule to assure success and
decrease the risk of injury. Plug in the start date or the date of your target
race and go! The schedule will automatically be
entered into your log. It is as simple as that...
Training:
Select the daily email to receive your training by the day or log on to your
account and review the entire schedule. Use the
interactive log to enter in valuable training information. The more information
you enter in your personal log, the better. You will
be able to use this information in the future to evaluate performance, keep
track of what works and what doesn't and stay motivated
to see just how far you've come.
Sign up at: www.RunnersWebCoach.com OR
http://training.active.com/ActiveTrainer/listing.do?listing=51

* 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.
Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

* 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 article archive from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html
Visit the PPO site at:
Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

* Peak Running Performance
Peak Running Is The Nation's Most Advanced Running Newsletter. Rated as the #1
Running Publication by Road Runner Sports (Worlds
Largest Running Store) , Peak Running caters to the serious / dedicated runner.
Delivering world class running advice are some of
running's most recognizable athletes including Dr. Joe Vigil (US Olympic Coach),
Scott Tinley (2 Time Ironman Champ) Steve Scott (3 Time Olympian) and many more.
This bi-monthly newsletter has been around for over
13 years, and in the past two it has been awarded the "Golden Shoe Award" in
recognition of it's outstanding achievements.
http://www.clixGalore.com/Sale.aspx?BID=37234&AfID=103794&AdID=5075&LP=www.peakr\
unningperformance.com
Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

Running Research News:
RRN's free, weekly, training update provides subscribers with the most-current,
practical, scientifically based information about
training, sports nutrition, injury prevention, and injury rehabilitation. The
purpose of this weekly e-zine is to improve
subscribers' training quality and to help them train in an injury-free manner.
Running Research News also publishes a complete, 12-page, electronic newsletter
10 times a year (one-year subscriptions are $35); to
learn more about Running Research News, please see the Online Article Index and
"About Running Research News" sections below or go
to RRNews.com.
Check out the article index at:
http://www.runnersweb.com/running/RRN_index.html

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We will only post notes here regarding running and triathlon topics of interest
to the community.
We have ONE personal posting this week.
ONE:
SF Marathon Runners Needed For Study On Nutritional Supplement & Immune Health.
Compensation Of $60 Or $150
Eligibility: Running In The San Francisco Marathon, Completion Of 1 Or More
Previous Marathons, & Email Access.
Requirements: Taking Yeast Based Supplement Capsules (4 Weeks Pre & 4 Weeks Post
Marathon); Keeping Records For 7 Days For Soreness
& For 28 Days For Infections;
For The Higher Compensation, Must Also Do 4 Saliva Donations (Most Subjects Will
Only Do The Records);
Contact: Dr Robert Disilvestro, Phd, mailto:Studies@.... Dr
Disilvestro Is A Professor At Ohio State University, But
This Is Not An OSU Study



THIS WEEK'S DIGEST ARTICLE INDEX:

1. The American Academy of Dermatology Warns That Skin Cancer Is Leaving Its
Mark on Athletes
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. This Week in Running
4. Runners -- Let Thirst Be Your Guide
5. Joe Henderson's Running Commentary - Running Beyond the Boom
6. Marathon men: Program says fewer runs lead to better times
7. Keeping your cool
Reduce the risk of overheating by exercising summer smarts.
8. Joe Montana's New Life With Hypertension
9. Menstrual dysfunction - the 'Energy Drain' for Female Athletes
10. Running Times Newsletter
11. Sleep: The ultimate performance enhancer
12. Runners: Let Thirst Be Your Guide
Experts advise endurance exercisers to rely on thirst as a way to limit excess
use of water.
13. Taking care of your bones
What everyone should know about preventing osteoporosis
14. Extreme Athletic Events Becoming Mainstream
15. The Payoff
Train with purpose, pack your calendar with challenging events, and something
remarkable happens: Fitness ceases to be a chore and
becomes part of your life.
16. The Feedzone with Monique Ryan: Nutrition planning for an important race
17. Confessions of an Age-Grouper
18. Fats and Endurance
19. Keeping Fit After 60
20. Digest Briefs



RUNNER'S WEB WEEKLY POLL:
"What is the highest entry fee you have paid to enter an event?"

You can access the poll from our FrontPage ( http://www.runnersweb.com) as well
as checking the results of previous polls.

LAST WEEK'S POLL RESULTS:
"What is your favourite race distance?"
Answers Percent
1. Mile/1500M 9%
2. 5,000m 21%
3. 10,000m 9%
4. 20k/Half-marathon 29%
5. 30k 0%
6. Marathon 24%
7. Other (email:polls@...) 9%


FIVE STAR SITE OF THE MONTH: McMillan Running.
*Note: Our Five Star Site of the Week has been changed to the Five Star Site of
the Month*
Train Smarter - Run Faster
Greg McMillan, M.S.
Greg McMillan is a runner, exercise scientist and coach who has the unique
ability to combine the science of endurance performance
with the art of real-world coaching. Greg has a masters degree in Exercise
Physiology where his research focused on the determining
factors of distance running performance. A student of the sport since he began
running in high school, he continues to apply
advances in sports science to his training programs.
As with his study of sports science, Greg continues to learn from the athletes
and coaches of yesterday and today. He vigorously
studies the great books on running and is eager to be around successful coaches
and athletes to learn from their experiences. In
fact, he recently completed a two-year stint working with Gabriele Rosa, the
great coach of such stars as marathon world-record
holder Paul Tergat, world-champion Moses Tanui and New York City and Boston
Marathon course record holder Margaret Okayo. Always
eager to learn and apply his insights, Greg had the opportunity to apply Rosa's
training philosophy with the Discovery USA marathon
training group. This experience has furthered his knowledge of training and adds
to his unique personal coaching program that blends
a variety of experiences with athletes from beginners to the world's best. He
also toured with his coaching mentor, Arthur Lydiard,
and was by the master coach's side when he died in 2004.
Throughout his coaching career, Greg has been successful at helping a wide range
of athletes. He has coached Olympic hopefuls,
regionally competitive runners as well as beginners. He has worked successfully
with middle-distance runners as well as marathoners.
His athletes include elite runners just out of college, masters runners at the
top of the US ranks as well as older runners who
maintain the drive and passion that running instills. He has worked with males
and females, individuals and teams, all with equal
success. He has coached in college, worked with high school runners and led
adult running programs. Above all his focus is on
success for ALL runners. Most of his athletes are self-described "middle of the
packers" who juggle training with work and family
commitments.
Most athletes attribute Greg's success and that of McMillan Running to not only
a full knowledge and experience with training but to
a positive attitude and passion for helping others. From the beginning, Greg's
mission and that of McMillan Running has been to help
people fulfill their potential.
Visit the site at: http://www.mcmillanrunning.com

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

BOOK/VIDEO OF THE MONTH: Positively False: The Real Story of How I Won the Tour
de France
By Floyd Landis
Book Description
The series of events surrounding Floyd Landis's 2006 Tour de France was as
improbable as anything in the history of sports: He
showed up nine seconds late for the race's opening prologue, donned the leader's
yellow jersey twelve days later, and lost his lead
only to regain it in remarkable fashion just before the Tour's final stage into
Paris. Winning the Tour should have been the
culmination of a life's dream, but a mere three days later, Landis was accused
of using banned performance-enhancing drugs. Released
by his team and threatened with the removal of his Tour title, Landis went from
winning the most prestigious race of his career to
being unfairly labeled as a cheater, a liar, and a doper.
Positively False is at once a memoir and a powerful indictment of the unchecked
governing bodies of cycling that have compromised
the integrity of the sport as a whole. From leaving the Mennonite community of
his youth in order to pursue his passion for cycling,
to riding alongside Lance Armstrong for three years -- with whom he shared the
same work ethic and competitive desire -- Floyd
Landis details the highs and lows of his career with unabashed honesty. It is
this same honesty with which he will clear his name
once and for all, as he lays bare the inner workings of the cycling world -- a
place where athletes are subject to the antiquated
science, flawed interpretive protocols, and draconian legal processes of the
anti-doping agencies -- and finally lays to rest the
scandal that threatened to destroy everything he's worked so hard to achieve....
Find out more: Read an excerpt at:
http://www.simonsays.com/content/book.cfm?tab=1&pid=535485&agid=2
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1416950230/runnersweb/102-0182896-9006569\
?v=glance&s=books

For more publications on running and triathlon visit:
http://www.runnersweb.com/running/human_kinetics.html and
http://www.runnersweb.com/running/amazon.html

THIS WEEK'S FEATURES:

1. The American Academy of Dermatology Warns That Skin Cancer Is Leaving Its
Mark on Athletes:
More and more professional athletes are realizing how the dangerous effects from
the sun can disrupt their game. From baseball to
hockey, running to skiing, skin cancer is leaving its mark on athletes in a
range of sports. To spread awareness and help strike out
skin cancer, the most common form of cancer in the United States, the American
Academy of Dermatology (AAD) is urging athletes to Be
Sun Smart(SM).
"Thousands of athletes, both professional and amateur, are at high risk for
developing skin cancer," warned dermatologist Brian B.
Adams, MD, MPH, FAAD, and chairperson of the AAD's Sports Committee. "Outdoor
athletes face double jeopardy because perspiring
exacerbates their risk."
Perspiration on the skin lowers the minimal erythema dose, the lowest
ultraviolet (UV) light exposure needed to turn the skin barely
pink. "You have already set yourself up for trouble if you are not using
sunscreen when outdoors participating in sports," commented
Dr. Adams. "When you perspire, you are even more susceptible to a burn, and with
continued exposure, to wrinkles, age spots and
maybe even skin cancer."
Skin cancer has left its mark on runner Deena Kastor, one of America's top
distance runners and an Olympic bronze medalist in the
marathon. "I have 25 external stitches for basal cell carcinoma and early stages
of melanoma," said Kastor. "I also have six
internal stitches to tie off blood vessels the doctor cut through because the
cancer runs deep."
More...from the EarthTimes at:
http://www.earthtimes.org/articles/show/news_press_release,126421.shtml


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Choose Your Cycling Foot Position
Many experienced cyclists do not know whether it is best to point their feet
upward, downward, or straight as they cycle. A recent
study from San Diego State University shows that you should hold your ankle in
whichever position is most comfortable for you
(European Journal of Applied Physiology, April 2007).
Eleven trained cyclists participated in three six-minute cycling bouts at
approximately 80 percent of maximal capacity. They were
told to try to hold their ankles so their feet were in an
upward position in one trial, and then to hold their ankles in whatever position
was comfortable for them. When they bent their
ankles to raise the front part of their feet, they had to hold their calf
muscles in contraction for longer periods of time. This
forced them to use more oxygen and become less efficient and tire earlier. So
the most efficient way to pedal is with your ankle
held with a little movement, but not to lock your ankle in a position that
forces your toes to be above your heels. Many racers
hold their feet below their ankles, but others hold their feet straight or
slightly above their ankles.
Some bicycle riders think that they are supposed to bend the ankle up and down
with each pedal stroke. This technique is called
"ankling", and sooner or later, virtually all serious cyclists learn that it is
inefficient. You pedal with your hips and knees,
bending and straightening them with every rotation. If you also try to bend and
straighten your ankle joint with each stroke, you
will tire quickly without gaining any significant power .
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


3. This Week in Running:
10 Years Ago- The Polish 10,000m championship for men was won by Jan Bialk
(28:33.63) with
Adam Dobrzynski (28:39.33) and Slawomir Kapinski (28:55.18)
medaling. The
women's champion was Renata Paradowska in 33:26.80, ahead of
Aniela Nikiel
(33:36.84) and Danuta Marczyk (33:48.18). The 5000m titles went
to Michal
Bartoczak (13:48.96) and Justyna Bak (15:58.55). The men's
medalists were
Dariusz Kruczkowski (13:48.69) and Leszek Lewandowski (13:50.76);
the women's
medalists were Renata Paradowska (15:58.70) and Danuta Marczyk
(16:12.23).
20 Years Ago- Marti tenKate (NED) won the Enschede (NED) Marathon in 2:13:52
and took the
Dutch marathon title as well. Karel Lismont (BEL) was next in
2:14:03 and
Gianfranco Vergine (ITA) was 3rd in 2:14:59. Helen Comsa (SUI)
won the
women's race in 2:39:29 while in 2nd place, Eefje vanWissen (NED)
took the
Dutch title in 2:46:28. Ine Valentin (NED) was 3rd in 2:49:02.
30 Years Ago- Jerzy Kowal (POL) won the Janusz Kusocinski Memorial (POL) 5000m
in 13:35.5
followed by Rodolfo Gomez (MEX) in 13:35.7 and Ryszard Kopijasz
(POL) in
13:36.3.
40 Years Ago- Gyorgy Kiss (HUN) led a 1-6 sweep in a 10,000m race in Budapest
HUN with all
six under 29 minutes. Kiss ran 28:46.8, followed closely by
Lajos Mecser in
28:47.2 and Janos Pinter in 28:47.4.
50 Years Ago- Vladimir Kuts (UKR) won a 3000m in Tallin EST in 8:06.6.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a focus on races, 3000m
and longer, including road, track, and cross-country events.
The ARRS has a website at http://www.arrs.net.


4. Runners -- Let Thirst Be Your Guide:
Many people are drinking too much water, including sports drinks, when
exercising, a practice that could put some individuals
engaging in prolonged types of endurance exercise at risk of potentially lethal
water intoxication, say international experts who
study disorders of water metabolism. Such exercise includes marathons,
triathlons, and long distance cycling.
This serious condition, known as exercise-induced hyponatremia (EAH), could be
prevented if only people would respect their personal
thirst "meter," or would undertake a "sweat test" to determine how much water
they actually need to drink in order to replace just
the body fluids lost during exercising, the researchers say.
A group of experts in this condition has issued a number of papers and
recommendations, including an international consensus
statement on this disorder published in the Clinical Journal of Sports Medicine
in 2005. Joseph Verbalis, M.D., Professor and
Interim Chair of the Department of Medicine at Georgetown University Medical
Center and a member of this group, recently updated the
scientific community on the causes of this disorder in the May issue of Sports
Medicine.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/06/070615182233.htm


5. Joe Henderson's Running Commentary - Running Beyond the Boom:
(Last in a series of articles, begun in RC 677 and written as if the year were
1977. Nike assigned and then declined these writings
during its marketing campaign for the re-release of several shoe models from
that era.)
Hindsight is always clearer than foresight. Which is to say, it's easier to
report a trend than to predict one. You've read one
reporter's views on how much running has grown, and why. Here are my confessions
of how badly I underestimated running's growth and
change, along with forecasts on where we might go next.
Take the Boston Marathon as one example of surprising change. I first ran there
in 1967 and thought the field might be the biggest
I'd ever see. Seven hundred of us started. By 1977, despite qualifying times
designed to limit entries, the number there is 10 times
larger. The time standards will go even higher as Boston struggles to control
its size. Meanwhile other races will welcome all the
runners they can get. Fred Lebow's New York City Marathon will overtake Boston
in size this year. New York will soon match Boston in
prestige, but as a different style of race. There will never be another Boston.
In 1967, I thought that ancient marathoner Johnny Kelley might be the oldest
runner I'd ever meet. He was 59. Kelley, now 70, still
runs Boston and other runners aren't far behind him in age. This isn't a
young-man's game anymore. The median age is climbing, along
with the quality of some runners. Jack Foster is their hero, an Olympian after
turning 40 and the world record-holder for masters
marathoners. Someday someone this old will win a major marathon outright. Maybe
he -- or she -- hasn't yet started running today, as
Foster hadn't at 35.
Two women ran the 1967 Boston, one with a race number that her gender wasn't yet
welcome to wear. While I applauded what Kathrine
Switzer did, I thought she might have set back women's running by embarrassing
certain officials. Just the opposite happened. That
monumental run-in inspired other women to run marathons. So many now do that the
biggest prize of all, an Olympic Marathon of their
own, will be theirs by 1984. Its winner will be woman who's now running track
and cross-country in Norway or New England, and hasn't
yet thought of trying a marathon.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2115


6. Marathon men: Program says fewer runs lead to better times:
Bill Pierce couldn't fathom it at first.
The marathoner and Furman University exercise scientist had cut back his
six-runs-a-week training regimen to fit in bike rides and
swims as he prepared for a triathlon. Still, all the stopwatches and data showed
the same startling things: Pierce's training times,
oxygen consumption and anaerobic threshold all had increased.
Plus, Pierce felt healthier and fresher after long, hard workouts.
"I think we were surprised," Pierce said.
Armed with the results, Pierce and his fellow researchers and training partners,
Scott Murr and Ray Moss, founded the Furman
Institute of Running and Scientific Training (FIRST) about three years ago and
passed their findings to other interested runners.
Eventually, a philosophy took shape: Run less to run faster.
"It's certainly an evolution," said Pierce, 59.
Last month, Rodale published the three professors' book, "Run Less, Run Faster."
It throws aside what many recreational runners
believe - that the only path to better times is to log mile after mile.
The Furman researchers say three days of focused running paired with at least
two days of different aerobic activity can increase
race performance and make runners feel fitter and more energized.
To many serious runners, the FIRST plan "sounds like snake oil somebody's trying
to peddle," said Amby Burfoot, a former Boston
Marathon winner and executive editor of Runner's World magazine, also published
by Rodale. "But these guys have done some good
studies that the program's working for a lot of people."
More...from Gator Sports at:
http://www.gatorsports.com/article/20070616/APS/706160697


7. Keeping your cool:
Reduce the risk of overheating by exercising summer smarts.
Exercising al fresco is a great pleasure. The scenery and fresh air can make a
long run go by faster. But summer heat waves can turn
refreshing outdoor exercise into a sweat-drenched experiment in heat exhaustion.
Overheating, the mild form, causes fatigue and dizziness. That's annoying
enough. As internal temperatures rise, athletes may
experience cramps, headaches, nausea and vomiting. By the time core temperatures
reach 40C (104F), the body rebels from
hyperthermia.
If the athlete keeps on pushing and internal temperatures pass 40C, the athlete
risks "organ failure and death from heat stroke,''
says Dr. Aurelia Nattiv, professor in the department of family medicine,
division of sports medicine at the University of
California, Los Angeles.
More...from The Record at:
http://www.therecord.com/NASApp/cs/ContentServer?pagename=record/Layout/Article_\
Type1&c=Article&cid=1181883379511&call_pageid=102432
2086066&col=1024322199686
[Multi-line URL]


8. Joe Montana's New Life With Hypertension:
Since his retirement in 1995, Joe Montana's life has changed quite a bit. He
starts a typical day with exercise, runs his business
of scanning investment opportunities in properties or land, then drives to his
sons' high school to "observe" football before
retiring to his Napa Valley home with his wife, Jennifer.
In 2002, Montana was diagnosed with high blood pressure. One year later, he
signed a multi-year contract with the Swiss
pharmaceutical giant Novartis, to back a hypertension awareness campaign that
includes promoting its blood pressure medicine Lotrel.
The campaign recently brought Montana and his cardiologist, Dr. James M. Rippe,
to San Diego where he agreed to a one-on-one meeting
with the managing editor of the American Council on Exercise at the Manchester
Grand Hyatt. Montana talked freely about his
heart-healthy lifestyle, exercise and eating habits, and campaign goals.
Known for never showing stress on the field, the quarterback says he was shocked
to learn about his medical condition and the
associated risks.
"I thought I was going to go to the doctor for a physical exam and get out of
there (in no time)," Montana recalls. "I was shocked
to learn that my blood pressure was 140 over 90 mm Hg (below 120 over 80 mm Hg
is considered normal).
Hypertension or high blood pressure (i.e., blood pressure is consistently 140/90
m Hg or higher) is a serious disease that can cause
damage to the blood vessels and significantly increase the risk of damage to the
heart, brain and kidneys as well as stroke.
Like many of the estimated more than 60 million Americans affected by
hypertension, Montana didn't have any symptoms. Doctors often
refer to it as the "silent killer," because the only way to tell if a person has
high blood pressure is to have their blood pressure
checked. Rippe finds that people tend to underestimate the risk of blood
pressure problems.
"The reality is, there is a 20 percent chance in your 20s that you have high
blood pressure, a 30 percent chance in your 30s, and a
40 percent chance in your 40s," Rippe says.
More...from ACE at:
http://www.acefitness.org/updateable/update_display.aspx?CMP=HET_0607&pageID=782


9. Menstrual dysfunction - the 'Energy Drain' for Female Athletes:
Doctors and scientists are increasingly concerned about the high prevalence of
menstrual dysfunction among female athletes. For it
is now clear that reduced levels of reproductive hormones pose a significant
threat to bone health, increasing the risk of
sport-related injuries and osteoporosis.
And that's not the end of it: US nutritionist Prof Melinda Manore claims it's
not uncommon for female athletes with menstrual
dysfunction to complain of fatigue, frequent injuries, irritability and poor
athletic performance, with a consequent increase in
psychological and emotional stress.
Furthermore, 'the long-term effects of diminished reproductive hormones,
especially oestrogen, on other body systems (eg
cardiovascular health, cognitive function, immune function) have not yet been
clearly established'.
Prof Manore points out that a number of factors may contribute to the
development of athletic menstrual dysfunction, including
energy balance, exercise intensity and training practices, body weight and
composition, disordered eating behaviour, physical and
emotional stress and individual susceptibility.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/1027.htm


10. Running Times Newsletter:
* Training Tip of the Month - The 90% Rule for Distance Runners
In the late 1960s, Coach Bud Winter was the greatest sprint coach in the world.
His San Jose State sprinters dominated world and
Olympic competition. Winter's mantra was "relax and win". He found that when his
sprinters gave 100% all-out efforts in training or
racing, they were actually slower than when they focused on giving 90% effort.
It seems counter-intuitive but Bud surmised that by
trying to run all out, the sprinters actually tightened up and would not run as
fast. He discovered that when he told them to train
and race at 90% effort, they actually ran faster. They relaxed and the speed
would just come.
While Winter's work was with sprinters, my experience has been that this is also
the best way for distance runners to approach key
workouts. When you go to the track for a workout, never give 100%. Never go all
out. Never leave your best performances on the
track. Save something for the races. Train at 90% effort, knowing that you could
have done a little more running and the running
that you did do could have been a little faster. This is the way to optimally
train and by doing this, your risk of injury and burn
out is greatly reduced. I also find that your ups and downs in training and
racing performances are greatly reduced. Your
performances become much more consistent and predictable.
How do you know if you have your optimal effort dialed in?
1) If your racing results outpace your training results then you are probably
training at the correct intensity. My #1 sign that an
athlete is overtraining is if they have great workout results but poor racing
results. In these cases, I really encourage reducing
the effort in training and usually, the racing results are soon up to par.
2) If you finish each and every workout knowing that you could do a little more
and/or could have gone a little faster. I've been
around a fair number of the world's best distance runners and what I notice is
that they work hard but they never leave their best
performances in training. They always save something for the races.
3) If the fatigue from a particular workout is still present when you go to do
your next hard workout (usually two to three days
later), then you are probably pushing too hard. The body should be fully ready
for another key workout in two to three days. If you
require more recovery days then you should decrease your effort in the workouts.
As you move into the heat of the summer and effort becomes the most important
guide for your training, use the wisdom of Coach
Winter. Relax and win.
-- Greg McMillan
McMillan is an exercise physiologist and certified USA Track and Field coach and
the newest addition to the Running Times staff. He
helps runners via his website www.mcmillanrunning.com.
* Medical Corner - Upper Hamstring Injury and Strengthening
Q: I have had a hamstring injury for over 4 months. The doctor recently
diagnosed it as an inflamed bursa sac on the upper hamstring
tendon. He gave me a cortisone shot there 2 weeks ago. It is doing better but
gets very sore after an easy 5 mile walk/run. I have
been icing, doing easy stretches and light strength work. What else can I do?
A: Problems with the upper hamstrings are common in distance runners. Although
the cortisone injection may help with the pain, there
is residual weakness and inflexibility. Continue to work on the stretching;
remember that stretching should not cause pain. Your
strengthening program needs to include hip extension -- leg lifts in the prone
position. I recommend that runners incorporate high
speed hip extension exercises into their strengthening program as their strength
improves. This can be performed with a sports cord
or theraband attached to the leg of a table and around your ankle. Your knee
will remain straight as you move your leg backwards. As
strength and flexibility improve, so should your ability to run long distances.
--Dr. Cathy Fieseler
* Q & A
Q: Alan Culpepper, in an interview on the Running Times site, talks about
"adding pure speed workouts such as 12 x 200m with full
recovery to address the 'speed issue' of aging legs."
I am 42 years-old and trying to improve my marathon time. I have run 16
marathons, so I'm long past the beginner's improvement
curve.
I have always been a "strong" rather than a "fast" runner, and come to distance
running from a general sports background rather than
track or CC. Training on the track with runners of my talent level, I find I
drop behind on the 200s and 400s, but catch up on
workouts of 800m and longer. In recent years I have concentrated on strength,
longer reps and tempo runs, rather than trying to find
speed that wasn't really there to begin with. I notice that in training I am
doing my 800s on the track slower than I used to and my
marathon times are not dropping. On the other hand I wonder whether there is
anything I can do to improve, at my age.
Might adding speed workouts be an answer, particularly early in the training
cycle? Can someone my age recover speed, or find new
speed, and might this be a way to break through to a new level of performance in
the marathon?
A: I would go Alan Culpepper one better and tell you to try improving your leg
speed with some aerobic intervals of just 100 meter
repeats.
Why don't you try something like 10-12 x 100m with a very slow walk/jog 100
meter recovery interval. This is just that old chestnut
of stride the straights/jog the curves, but here you should be running the 100's
at close to your all-out 400 pace, or even a bit
faster. If you have the "natural" speed to run 2:47, you must be able to run a
10k in around 36:00 or close to 5:50 pace. If so, you
should be able to also run a 5k in about 17:20 at 5:30 pace. You thus have the
speed to run the 100's in 17-18 sec without serious
risk of blowing a gasket.
My goal when I do these workouts is to run fast, and then stop short before I go
into O2 debt deep enough to pull a muscle. Then I
take as long to cover the 100 meter interval as I need to recover from all the
excitement, even if I have to walk the whole
distance. The goal is to improve my turnover, not my stamina, so just think
"legs, not lungs."
If you try this, stick with just a few 100's. This is not a workout of high
volume to add to your endurance base. And do these early
in your training plan and then ease up as you peak by cutting down the number
and taking a longer recovery. You don't want to be
working on weaknesses that close to your goal race. It's too risky.
Good luck.
--Coach Benson
Subscribe to the Running Times Newsletter at:
http://lists.runningtimes.com/mailman/listinfo/running-announce


11. Sleep: The ultimate performance enhancer:
Basketball players ran faster and made more free throws after sleeping more than
normal.
Getting a good night's sleep has its rewards, such as reduced fatigue and better
concentration. For athletes, the benefits may be
even bigger - faster speed and improved performance. Those are the findings from
a recent, albeit small study in which college
basketball players fared better on sprints and free throws after sleeping more
than they normally did. "Athletes understand how
important training is, and nutrition, but there's a third component that makes a
big difference in how they perform - sleep," says
Cheri Mah, lead author of the study presented last week at the Associated
Professional Sleep Societies' meeting in Minneapolis.
Mah, a researcher at the Stanford Sleep Disorders Clinic and Research
Laboratory, says athletes often aren't counseled on the value
of adequate sleep, adding that college students are no strangers to sleep
deprivation, sometimes maxing out at five or six hours of
sleep a night. That's far below the 9.5 to 10 hours recommended by sleep experts
for adolescents and young adults.
The study followed six Stanford basketball players, ages 18 to 21, during their
2006 playing season. For two weeks they followed
normal sleep patterns, then they were told to sleep as much as they could for
six weeks, with a goal of 10 hours a night, and to
maintain a regular sleeping and waking schedule. During both phases, the players
were tested several times a week on sprints and
free throws following team practice.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-sleep18jun18,1,2772329.stor\
y?coll=la-health-fitness-news


12. Runners: Let Thirst Be Your Guide:
Experts advise endurance exercisers to rely on thirst as a way to limit excess
use of water.
Many people are drinking too much water, including sports drinks, when
exercising, a practice that could put some individuals
engaging in prolonged types of endurance exercise at risk of potentially lethal
water intoxication, say international experts who
study disorders of water metabolism. Such exercise includes marathons,
triathlons, and long distance cycling.
This serious condition, known as exercise-associated hyponatremia (EAH), could
be prevented if only people would respect their
personal thirst "meter," or would undertake a "sweat test" to determine how much
water they actually need to drink in order to
replace just the body fluids lost during exercising, the researchers say.
A group of experts in this condition has issued a number of papers and
recommendations, including an international consensus
statement on this disorder published in the Clinical Journal of Sports Medicine
in 2005. Joseph Verbalis, M.D., Professor and
Interim Chair of the Department of Medicine at Georgetown University Medical
Center and a member of this group, recently updated the
scientific community on the causes of this disorder in the May issue of Sports
Medicine.
Verbalis says the goal of the group is to understand the biological basis of
EAH, and in that way, assure that no athlete ever
succumbs to it again. A number of marathon runners have died from EAH, including
one at this year's London Marathon in April. One
recent study found that 13 percent of Boston marathon runners suffered from EAH,
though most cases are mild enough so that they are
not noticed by the athletes themselves.
More...from Innovations Report at:
http://www.innovations-report.de/html/berichte/studien/bericht-86075.html


13. Taking care of your bones:
What everyone should know about preventing osteoporosis.
Physician and triathlon athlete Dr. Eric Dahl of Oxford was on a high-speed
bicycle ride when he hit his brakes to avoid a dog.
"I went over the handlebars and into the pavement and was writhing in pain for
the next four hours," Dahl said. "I broke my back and
my ribs."
Dahl's broken bones were so severe he ended up in a full body cast. Concerned,
his physician ordered a bone density test.
The results stunned Dahl, 53. He had severe osteoporosis.
"I said, 'Well, you must be mistaken,' " Dahl said. "I'm at ideal body weight
and healthy and fit. I don't drink. 'Do we need to run
it (the test) again?' I said."
Dahl discovered he is one of the 10 million Americans, including 2 million men,
who have osteoporosis, a bone disease in which the
bones are fragile, thus more likely to break.
The disease mainly affects people over age 50. But pay attention to your bones
no matter what your age, experts say, because
prevention and treatment can make a huge difference.
"You should address your bone health as you would your heart health," said Dr.
Deaver Collins, a rheumatologist with Arthritis
Associates of Mississippi in Jackson, who has specialized in osteoporosis for 15
years. "It's kind of like getting a bone checkup. I
think it should be as second nature as getting a cholesterol check."
More...from the Clarion-Ledger at:
http://www.clarionledger.com/apps/pbcs.dll/article?AID=/20070619/HEALTH/70619032\
8


14. Extreme Athletic Events Becoming Mainstream:
What were once considered "extreme" athletic competitions in Utah are becoming
more mainstream. We discovered that just by looking
at the numbers of people entering events.
How many people can really bike 200 miles, or compete in an iron man triathlon?
Enough that hundreds, even thousands of people are
filling the registration limits within days.
Just a few years ago, Becky Clements thought she'd do something drastic and
compete in a marathon. Now she's running 50 mile
ultra-runs.
"I thought, hmmm, what can I do, what other adventure is out there? What can I
do to push myself a little bit harder?" Becky said.
She's like a growing number of Utahns who are pushing themselves and the notion
of a challenge to the limits. Triathlons, marathons,
200-mile cycling competitions are filled to capacity within days of opening
registration.
While volunteers fill race bags for this weekend's 175 mile Wasatch Back Relay,
organizers speculate why their numbers double each
year.
More...from KSL at:
http://www.ksl.com/?nid=148&sid=1367981


15. The Payoff:
Train with purpose, pack your calendar with challenging events, and something
remarkable happens: Fitness ceases to be a chore and
becomes part of your life.
MY ARMS AND LEGS were tingling, and black vines were creeping into my peripheral
vision. When I felt certain I was going to
projectile-vomit on the monitor in front of me, I hopped my feet to the sides of
the whirring treadmill and collapsed against the
rail.
"Dark in there, isn't it?" said Neal Henderson, sports-science manager at
Colorado's Boulder Center for Sports Medicine. Henderson
was alluding to one of his favorite metaphors, the pain cave, from which I had
just emerged after my seven-minute VO2-max test.
"That was good work," he continued, leaning forward to study the data displayed
onscreen. "I think this is going to be a great
result."
It was a cold, snowy day in January, and I'd returned to BCSM after five months
of formal training to see what kind of progress I'd
made. Henderson, a former nationally ranked triathlete and currently a certified
strength-and-conditioning specialist, had been
coaching me since September via daily e-mail prescriptions of running, cycling,
weight lifting, and rest. (The latter, at times,
seemed the only facet of my workouts at which I truly excelled.)
But even while micromanaging my day-to-day training, I knew the real secret to
long-term fitness lay elsewhere: the calendar. Mine
was currently marked with a series of events, starting in February with the Mt.
Taylor Winter Quadrathlon-a punishing 40-plus-mile
multisport race that involves cycling, running, skiing, and, finally,
snowshoeing nearly 5,000 vertical feet to the 11,301-foot peak
near Grants, New Mexico, then reversing the stages all the way back. Next was
March's Elk Mountains Grand Traverse, a 40-mile
backcountry ski race in Colorado, from Crested Butte to Aspen. Then in April I
was heading off to Mount Everest, where I intended to
climb to the North Col, elevation 23,000 feet, more than 5,000 feet higher than
I'd ever been before.
More...from Outside Online at:
http://outside.away.com/outside/bodywork/200706/summer-fitness-special-lab-rat.h\
tml


16. The Feedzone with Monique Ryan: Nutrition planning for an important race:
With the race season now in full view, it is time to map out your nutrition
strategy for important races (and the less important
races for good practice). Whether you are planning on completing a long road
race, criterium, cross-country mountain bike race, or
track racing or maybe you just want to hang strong with the group on tough
training rides, or even complete a century in style,
proper, proper dietary preparation is essential to your best efforts. Good
nutritional preparation ensures that you have more energy
to complete the event at your best effort level and more fun as well.
Eating and Drinking Ahead
Daily training and eating results in a steady cycle of glycogen depletion and
repletion. Falling short of your recovery fuel needs,
especially carbohydrates, can result in subpar rides, and lackluster training.
And before an important race or event it is essential
that you arrive to the start with fuel at full capacity.
While weekly racing can be part of your training routine, start planning ahead
by one to two days for important dates on the
calendar. With less intense training, your nutritional intake can exceed your
training needs, particularly in the area of
carbohydrate, resulting in muscle glycogen stores filled to capacity. Muscle
glycogen is your premium fuel for the race or event, so
you want to arrive at the start line with full stores. Consume 3 to 5 grams of
carbohydrate (ranging from a full rest day to
covering a light ride) per pound of body weight (6.5-10 g/kg) for the day and
consider carbohydrate timing as well. Make sure that
any easy training rides are followed by a good high carbohydrate snack or
recovery drink to get a full start on the replenishment
process.
Optimal hydration, without underhydrating or overhydrating is also essential for
a successful event. Hydrating is important, but
keep in mind that less training means less sweating. Match your fluid intake for
that day's activity. Clear or very light colored
urine indicates that you are adequately hydrated. Overhydrating beyond your
daily and exercise fluid needs is not advised, as this
is one potential cause of hyponatremia, or lowered blood sodium, a serious or
even fatal condition associated with endurance efforts
generally lasting longer than four hours. Salty sweaters can also incorporate
salty foods into their pre-event foods and salt food
(unless otherwise advised by their physician for specific medical reasons).
More...from Velo News at:
http://www.velonews.com/train/articles/12445.0.html


17. Confessions of an Age-Grouper:
I've always prided myself on being a fairly life-balanced, non-obsessed
triathlete. I try not to fret over the detailed minutiae of
an ironclad training plan, I cannot recite every past Hawaii winner (both male
and female, complete with swim, bike & run splits) in
my sleep, I do not sport a single "M-dot" tattoo, and I'm more concerned with
shaving a few pounds off my own frame than a few
ounces off my bike.
By Holly Bennett
I know neither my VO2max nor my resting heart rate. In fact, I recently pulled
my heart monitor out of the box where it has lay
dormant for the past few years, strapped it on and only after about 30 minutes
did I realize the reason I was not getting a reading
was that I needed to replace the battery. Back into the box it went!
Not to say I couldn't easily submerse myself into tri-geekdom, it's just that I
really don't care. Don't get me wrong - I am very
passionate about my racing, and in fact my friends would surely call me
capital-C-Competitive. And I cherish the community of
multi-sport athletes with whom I'm fortunate to work and play. But I prefer to
embrace a somewhat by-the-seat-of-my-pants approach
to this sport, in order to avoid the total immersion trap I see so many
triathletes fall into. The one where every conversation is
peppered with words and phrases such as "off the bike", "in the zone", "T2",
"bonking", "brick workout", and where athletes wander
in a hapless fog when forced to take a single day off from training. I would
simply rather leave a bit up to fate and a whole lot up
to fun!
More...from Competitor Magazine at:
http://www.competitorsocal.com/article/?Guid=ce94a05f-6405-44ed-b8f3-580af07d253\
e


18. Fats and Endurance:
By Sally Warner PhD
What are fats? Fats are organic compounds composed of a glycerol backbone with
fatty acids attached to it. There are three primary
types of fatty acids: saturated, monounsaturated (MUFA), and polyunsaturated
(PUFA). Saturated fatty acids are those that only have
single bonds between the carbon atoms and all remaining bonds are filled with
hydrogen atoms. These are common in animal fats. Trans
fatty acids fall under this category, although they are not naturally occurring.
Instead, trans fatty acids are engineered by
hydrogenating unsaturated fatty acids to create a solid, more stable fat
product. The second type of naturally occurring fatty acid,
MUFAs, has one double bonded carbon atom. MUFAs are found in olive oil, canola
oil, peanut oil, as well as other products. Lastly,
PUFAs have more than one double bond. The PUFAs can be further broken down into
two major groups of essential fatty acids, the
omega-6 series and the omega-3 (Kruger and Horrobin, 1997). Omega-6 fatty acids
are found in corn oil, soybean oil, and most other
vegetable oils, as well as pastries. Examples of where omega-3 fatty acids are
found are: walnuts, canola oil, flaxseed oil, salmon,
sardines, and other fish. Below is a diagram for clarification.
More...from First Endurance at:
http://www.firstendurance.com/newsletter_fats.html


19. Keeping Fit After 60:
Although gyms are sometimes thought of as the domain of twentysomethings, more
and more fitness centers are offering programs
tailored to people over 60. Older adults tend to be less physically active than
younger people, but they can still reap many
immediate and long-term benefits from exercise.
Unfortunately, chronic illness, joint stiffness and a lack of social support
sometimes makes exercise challenging for older people
to begin and maintain. And many do not realize that it doesn't take much to make
a significant difference. Below, Dr. Edward
McAuley, a professor of kinesiology and psychology at the University of Illinois
at Urbana-Champaign, explains how older people can
become more physically active.
What are the benefits of physical activity in aging adults?
Physical activity can influence many aspects of one's life. It is well
documented to be an effective way of reducing risk of
cardiovascular disease, type 2 diabetes and some cancers. It is also known to
improve overall quality of life and psychological
health. In essence, it's one of the most effective behavioral interventions for
reducing the risk of illness and death in adults.
There is evidence to show that physical activity, typically aerobic activity,
improves cognitive function in older adults,
particularly in attention and, to some degree, memory. It also helps older
people carry out their everyday activities of daily
living.
The evidence also suggests that individuals who exercise on a regular basis show
improvements in self-esteem. Physical activity also
results in reductions in anxiety and depression in older adults.
More...from Science Daily at:
http://sciencedaily.healthology.com/fitness/article1577.htm


20. Digest Briefs:
* Fitness Q and A with Chris Carmichael:
Q: Can beer be considered a valuable source of carbs for post- training
refueling?
- Marc
Montreal, Quebec
A: Marc,
Nice try, but no. The dehydrating impact of alcohol trumps the benefits from the
carbohydrate, and it's also important to realize
that alcohol itself is primarily metabolized to fatty acids rather than to
usable carbohydrate energy. Yes, it originated as
carbohydrate-grains, grapes, corn, whatever-but now it's alcohol and your body
treats it differently. There's actually not much
usable carbohydrate energy in beer or wine.
Now, that doesn't mean that athletes have to avoid alcohol at all times. A beer
or glass of wine with dinner or while watching the
game isn't going to set your training back. Alcohol right after a big workout
isn't going to help you recover for tomorrow's
training, however. Immediately post-workout, you should go for a carbohydrate-
rich recovery drink that contains electrolytes then,
consume a full meal within about an hour to take full advantage of the "glycogen
window" that enables you to replenish your
carbohydrate stores rapidly. If you want to have a beer later that evening, be
my guest, but wash it down with a full pint glass of
water.
From Outside Online at:
http://outside.away.com/outside/bodywork/carmichael-20070614.html
* Q. Is eating fortified foods (for example, orange juice enriched with calcium
and vitamin D or flour with folic acid) any better
than just taking the nutrients in pill form?
A: A. "If the same form of nutrient and daily dose is used, there should be no
difference between nutrients taken in fortified foods
and those taken in pill form," said Dr. Sheldon S. Hendler, co-editor of The
Physicians' Desk Reference for Nutritional Supplements,
the standard reference in the field. "However, since most people prefer food to
pills, regularly eaten fortified foods can provide a
more reliable choice for following a particular vitamin and mineral regimen."
"In some circumstances a pill might be preferable to an enriched food to make
sure a person is getting enough of a specific
nutrient," Dr. Hendler said, "for example, for those on restricted diets,
including calorie-restricted diets, for those with food
allergies and sensitivities (like lactose intolerance) and for the elderly, who
may not be able to eat enough of a particular food."
But eating a fortified food rather than taking a pill gives the added advantage
of the food's overall nutritional value, including
valuable plant nutrients called phytonutrients, some of which may not even have
been identified yet, as well as calories, fiber and
water.
Another advantage of food over pills is that it is difficult to get an overdose
of a vitamin from a fortified food, while it is not
impossible to get an overdose of, say, vitamin A from taking too large a dose in
pill form.
From the NY Times at:
http://www.nytimes.com/2007/06/19/science/19qna.html?ref=fitnessandnutrition



THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites*
Check the Runner's Web FrontPage for links to the race sites.

June 20-24, 2007:
AT&T USA Outdoor Championships - Indianapolis, IN

June 22-23, 2007:
Ragnar Relay Wasatch Back Relay - Park City, UT

June 23, 2007:
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON
http://www.emiliesrun.com

June 23-24, 2007:
Spar European Cup - Munich, GER

June 24, 2007:
20th Cranmore Hill Climb, N Conway, NH
USA Mountain Running Championship

Edmonton BG Triathlon World Cup - Edmonton, AB

Ford Ironman Coeur D'Aline - Coeur d' Alene, ID

Ironman France - Nice, France

Quelle Challenge Roth Iron Distance Triathlon - Germany

Scotiabank Vancouver Half-Marathon - Vancouver, BC

Smiths Falls Classic Triathlon & Duathlon - Smiths Falls, ON

Smiths Falls Figure Eight 5K - Smiths Falls, ON


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/

For Triathlon Coverage check out The Sports Network at:
http://www2.sportsnet.ca/tvschedule/tvsked_sport.php?region=ONTARIO&schedule_id=\
25

Send this to a Friend:
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
http://groups.yahoo.com/group/RunnersWeb/join

YOUR FEEDBACK AND COMMENTS:
Comments, contributions and feedback are always welcome via this list at:
mailto:runnersweb@yahoogroups.com and in our Runner's Web Forum, available off
our FrontPage. If you post to the mailing list and
get your email returned, please contact the Runner's Web at
mailto:webmaster@... to notify us of the problem. To update your
Runner's Web eGroups subscriber's profile, go to the web
site at http://groups.yahoo.com/group/RunnersWeb/join , sign in and update your
changes.
Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
http://groups.yahoo.com/group/RunnersWeb/join

Have a good week of training and/or racing.

Ken Parker
Runner's Web
mailto: webmaster@...
http://www.runnersweb.com/running.html
A running and triathlon resource portal
Runner's Web Online Store
http://store.runnersweb.com
RunnersWebCoach
http://www.runnerswebcoach.com

*********************************************
RUNNER'S WEB AFFILIATE PROGRAMS:
*********************************************
All revenue from advertisers and affiliate programs goes into the support of
running and triathlon through sponsorship of events,
teams, clinics and fund raising programs for Canada's Olympic athletes.

Nike
http://clickserve.cc-dt.com/link/click?lid=41000000015009821

Free Ground Shipping on Orders of $175 or More at Patagonia.com
http://clickserve.cc-dt.com/link/tplclick?lid=41000000012303508&pubid=2100000000\
0028567

Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

Reebok
http://click.linksynergy.com/fs-bin/stat?id=h1QosBYBFXw&offerid=117802&type=3&su\
bid=0

Your very own personal trainer at a fraction of the cost
http://www.cartville.com/app/?af=473063

Check out TotalWellness's mp3 Personal Training Program - only 5% the Cost of
Regular Personal Training!
http://www.totalwellnessconsulting.ca/fitter_u_totalwellness.htm

Geezer Jock Magazine, The Masters Sports & Fitness Magazine
http://www.geezerjock.com/index.cfm?affID=runnersweb

Athletes, Coaches, Trainers and Physio's
...new software designs unlimited stretching routines with ease!
Design unlimited stretching routines today, starting from scratch, in under 60
seconds!
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/products/instantstretch.htm

Mental Strength Training Center:
http://www.memberstar.com/redir_a.php?LFAId=1027

National Bike Registry
http://click.linksynergy.com/fs-bin/stat?id=vVGS2V*0iZg&offerid=21387&type=3&sub\
id=0

Buy Paula Radcliffe's book, My Story - So Far, from Amazon UK at:
http://www.amazon.co.uk/exec/obidos/ASIN/074325242X/runnersweb-21

Endurance Films
Triathlon Training DVDs
https://endurancefilms.hivelocity.net/Merchant2/merchant.mvc?Screen=SFNT&Store_C\
ode=EF&Affiliate=runnersweb

Instant Stretching Routines
Design unlimited stretching routines today, starting from scratch, in under 60
seconds!
http://www.instantstretchingroutines.com/cgi-bin/a.cgi?a=runnersweb

ShoeWallet.com has set out on a mission to enable people to easily carry ID and
medical information at all times. Basically, anyone
who is out on the roads or trails needs a convenient place to carry this vital
information.
http://store.yahoo.com/cgi-bin/clink?joggerscompanion+pXgxpm+index.html+

SportsShoes in the UK
http://www.sportsshoes.com/index.php?id=149

Visit on AssociatesShop.com Online Bookstore for running and triathlon books:
http://associatesshop.filzhut.de/shop/index.php?ID=90c9f271c1a519abc4a69299be707\
5a9

TrainingPeaks.com by Wes Hobson.
Find the training program that fits you at:
http://www.trainingpeaks.com/rw

TriSwim Coach - The Complete Guide to Triathlon Swimming
http://hop.clickbank.net/?rhianyth/triswim1

Adidas
http://www.dpbolvw.net/click-2141789-10440258

If you have an accident while running or cycling, do you want your family to be
contacted? Do you want to receive immediate and
proper medical treatment?
If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
http://www.roadid.com/?referrer=50

The Stretching Handbook:
** You can get the new 3rd Edition of The Stretching Handbook at the old version
price of only US$19.97. But only until the 1st of
May!
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/specials.php#stretch_book
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
Buy the DVD at:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905&e=products/video-dvd\
.htm

NEW SUBSCRIBERS:
This newsletter has been composed using Outlook set to "Text" format. The Digest
is sent via an email list at
http://groups.yahoo.com.
If you experience any delays in receiving your copy of the Digest, please advise
us at:
mailto:webmaster@...
You can receive the digest in three ways:
1. Immediately, via email,
2. Daily, in an email summary, and
3. By accessing the YahooGroups.com web site on demand.
The mail list has been set to not allow attachments out of concerns for viruses.
Also, all messages must be approved by the monitor (me) prior to being released
to the group. If you have any questions regarding
the options available for receiving this digest,
please do NOT email the list, rather email me directly at
mailto:Webmaster@...
*NOTE*
**[ Some e-mail clients may split the URL address into two lines. If you have
trouble connecting to a link, be sure that you paste
the entire address into your browser, so that it ends in ".html" or another
appropriate suffix ].
Note: An increasing number of media sites require free registration. If you wish
to sign up for free access to sources for our
articles without using your main email address we suggest the use of a mail
alias program such as http://www.emailias.com.

*** END OF RUNNER'S AND TRIATHLETE'S WEB DIGEST...***