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
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 - Canada's
Fastest Women's 5K
Emilie's Run online entries close at midnight on Sunday, June 15th.
In person registration is available on Friday, June 20th at the Aviation Museum
from 3:00 p.m. to 6:00 p.m. and
On Saturday, June 21st (Race Day) from :00 a.m. - 8:30 a.m.
Prize Money Announced for Teams: RunnersWeb.com Inc. is pleased to announce the
addition of $2,250 in prize money for the top teams
for the 2008
Emilie's Run. This prize money is in addition to the previously announced $5,500
in individual prize money for the top open and
masters runners and the primes for the leaders at 1 through 4K. The team prize
money will be allocated as follows: 1st (Open):
$1,000, 2nd: $750, 3rd: $500 A maximum of 5 entrants per team, top 3 to score.
The 2008 edition of Emilie's Run will take place on
Saturday, June 21st at the Aviation Museum in Ottawa with $5,500 in cash prizes
for the top open and masters and merchandise prizes
for the top teams and age-groupers. There will also be a 1K run for children.
For more on the race visit the website at:
http://www.emiliesrun.com.
Join Emilie's Run Community and contribute at:
http://groups-beta.google.com/group/emiliesrun?hl=en
January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's Run
GoodLife Fitness - Coed or Women's Only Visit
www.GoodLifeFitness.com today to receive 3 FREE Visits! Your 3 FREE visits
include: . A Visual Fitness Planner Consultation . Fit
Fix Orientation to learn how to exercise safely and effectively . Access to all
cardio and strength-training equipment . Access to
all of our world-class Group EXercise classes . A copy of Living the Good Life
audio CD Get started today! Visit
www.GoodLifeFitness.com Limited time offer.

3. Road Runner Sports, the world's largest running store at:
http://clickserve.cc-dt.com/link/click?lid=41000000010069822.
New Arrivals from Nike With Web Exclusive Apparel and More!

4. Toronto Waterfront Marathon, September 28, 2008
http://www.torontowaterfrontmarathon.com/

5. Goodlife Fitness Toronto Marathon - October 19, 2008
http://www.torontomarathon.com/

6. Training Peaks Training Peaks, LLC is dedicated to the endurance athlete and
coach. With our industry leading software products,
we're committed to help you monitor, analyze and plan your training. We
encourage you to draw on our passion for excellence to help
you reach your athletic dreams. Trusted by thousands. Dedicated to you.
http://www.trainingpeaks.com/

7. Running Free Running Free is a complete online running store with everything
for the casual to serious runner. They also have
retail stores in the GTA (Toronto) and Markham. Check them out at:
http://www.runningfree.com

8. January 4, 2008: Goodlife Fitness has come on board as a sponsor of Emilie's
Run GoodLife Fitness - Coed or Women's Only Visit
www.GoodLifeFitness.com today to receive 3 FREE Visits! Your 3 FREE visits
include: . A Visual Fitness Planner Consultation . Fit
Fix Orientation to learn how to exercise safely and effectively . Access to all
cardio and strength-training equipment . Access to
all of our world-class Group EXercise classes . A copy of Living the Good Life
audio CD Get started today! Visit
www.GoodLifeFitness.com Limited time offer.

9. Watch over 50 IAAF Events Live and On-Demand. World Championship Sports
Network ABOUT WCSN World Championship Sports Network
(WCSN) is the premier destination for fans of Olympic and lifestyle sports,
delivering an immersive experience via exclusive live
and on demand coverage of world class competitions, interaction with top
athletes and in depth access to sports news and information
year round. WCSN offers comprehensive coverage of over 60 sports disciplines,
through exclusive long term programming agreements
across a number of key International Federations and National Governing Bodies.
Major championship events in sports ranging from
Athletics (Track & Field), Skiing, Swimming, Gymnastics and Cycling to
Volleyball, Karate and Taekwondo are featured online at
http://tinyurl.com/ysnvnh and on television via WCSN's weekly syndicated
television program, World Championship Sports, available in
more than 45 million US households. WCSN also markets Olympic sports in
partnership with International Federations, National
Governing Bodies, local organizations, clubs, sponsors, and through related
websites and publications. WCSN is dedicated to
providing year round, in depth coverage of these important and exciting sports
to reach millions of fans around the world for whom
they represent a way of life. WCSN is committed to expanding the audience by
delivering programming that exemplifies the best of the
human spirit. WCSN enables fans to interact with world class champions as well
as get to know the up and coming athletes through
blogs, interviews and their broadcast commentary. Consistent with the world
class caliber of the sports it celebrates, WCSN delivers
high quality production values, leveraging state-of-the-art-technology and next
generation distribution platforms to provide an
immersive, interactive experience available anytime, anywhere.
Visit WCSN at: http://tinyurl.com/ysnvnh

10. Canadian Running Magazine: Subscribe at:
http://www.runnersweb.com/running/CanadianRunner.html

11. BeatRunning Music for runners: Music to start running, for experienced
runners and for interval training.
Check it out at: http://www.beatrunning.com

12. Mi-Sport - The Ultimate Sports MP3 Player Introducing the world's first and
only waterproof and wireless sports mp3 player.
These Mi-SPORT mp3 headphones have a 1GB memory built into a cool neckband
design. At last no wire tangle and no earbuds to fall
out. The patented design makes this waterproof/sweatproof mp3 player great for
running, cycling and gym work. The player however is
more than splash proof! It can be completely submerged with no harm to it making
it perfect for swimming, kayaking, and water
skiing. Now incorporating the latest 3D music quality with it's adapted
waterproof speaker. Relax to music in the bath, or push out
that training session with no fear of losing your player or tangling the wires.
Circuit training is so much easier with your own
music. Enjoy the waves wire-free. This is the only waterproof pair of classic
headphones with a built in mp3 player in the world.
The stylish looking headphones play the usual MP3, WMA and WAV formats and are
compatible with Windows98/98SE/2000/XP and Apple MAC.
Depending on track length, the headphones hold well over 14 hours worth of music
and the rechargeable battery life is about 8 hours.
Nick Matthew, the 2006 British Open squash champion now uses the player to train
with and Mi-SPORT are endeavouring to encourage
more athletes to enjoy the benefits of training to wire-free music, podcasts or
coaching aids. Inspiration and freedom at last, for
athletes and exercise enthusiasts everywhere.
Check it out at: http://www.mi-sportmp3.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.

NEW THIS WEEK:
Watch live and webcast of Track and Field and Road races on WCSN.
Sign up at:
http://www.wcsn.com/sport/index.jsp?id=34003&affiliateID=hptRunWebLNAV1A021208&p\
artnerId=hptRunWebLNAV1A021208

I've created a Runner's Web Group on Facebook. To join the Runner's Web Facebook
group, if you are not a member of Facebook, you
must first create a free Facebook account at www.facebook.com. Once you have
your own space, search "Runner's Web" under "Groups".
At the Runner's Web site, click "Join this group". Once I have approved your
request to join, you'll be able to visit the site, post
race photos, discuss training tips, and share information about running, racing
and training.

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 2,371 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:
If you woke up tomorrow weighing in at 400 pounds what would you do? Some would
decide to lose weight but with the way the world is
going today most would find something else to blame other then themselves, But
only once have i heard of or seen someone in that
situation stand up and say it was time to do something about it. As i have feel
free
to follow the progress of this one such person.
He has a site up that posts his progress at www.mrmarathoner.com and his youtube
page with video updates of how things are going
from health drive and weight loss at www.youtube.com/pocce31
Posted by Damine (mailto:phobos32@...)



THIS WEEK'S DIGEST ARTICLE INDEX:

1. Sportsmedicine: Active Rehabilitation - The Final Hurdle To A Complete
Recovery
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. Vigorous Exercise Can Help Seniors Avoid Disability
4. Joyless Exercise Doomed to Fail, Mix It Up
5. Supplement Testing: Who is Watching Out for the Athletes?
6. Hear thunder? Get inside fast, experts say
7. Carmichael Crush - Recovery Smoothie T
8. Swimmers' immune systems tumble in response to competition; glutamine doesn't
help, but sugar does
9. Exercise: Link Is Seen Between Crime and Fitness
10. Juice up your diet
11. Training Tip - A Brief History of Water Theory
12. This Week in Running
13. Lack of vitamin D rampant in infants, teens
14. The Coaching Files: Riding the Perfect Back-of-the-Pack Century
15. An Olympic Cyclist's Levelheaded Advice
By GRETCHEN REYNOLDS
A few cues from Christian Vande Velde's training regimen can help road cyclists
ride faster, longer and smarter.
16. Pilates for Running with Caroline Sandry
17. Running Battles: Anatomy of a Bad Run
It Happens to the Best of Us
18. Gym payments too big a stretch
19. Addicted to Power
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Vote for the world's greatest athlete."

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:
"Should Olympic team athletes be selected on the basis of one "trials"
competition or on overall performance over the year leading
up to the Games?"
Answers Percent
1. One trials competition 58%
2. Overall performance 42%
3. Other (email polls2008@...) 0%
4. No opinion, don't care 0%


FIVE STAR SITE OF THE MONTH: IronDistance.com.
There is only one short cut on your way to the finish line. We are here to help
you find the race that is right for you.
An iron distance triathlon consists of a 2.4 mile swim, 112 mile bike, and a
26.2 mile run. It is considered by many to be the
ultimate endurance test.
The Top Ten elements to look for in an iron distance race.
You put endless hours of training into preparation for your race. Make sure the
event you enter puts in the same effort to make
your day a memorable one.
The site has recently added a race rating system.
More...from www.IronDistance.com.

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

BOOK/VIDEO OF THE MONTH: Championship Triathlon Training
Train less to race faster
Triathlon expert offers tips for multisport conditioning
Windsor, ON-- George Dallam, PhD, USA Triathlon's first national team coach,
leads the way in triathlon coaching. As the longtime
coach of Hunter Kemper, the top-ranked triathlete in the ITU World Cup during
2005 and most of 2006, Dallam shares many of his
coaching insights for serious triathlon participants in an upcoming book.
In Championship Triathlon Training (Human Kinetics, May 2008), Dallam and
coauthor Steven Jonas, MD, address essential components
for effective triathlon training:
. Make transitions a competitive advantage rather than a drain.
. Use Dallam's novel method of projecting target training velocities in
swimming, cycling, and running.
. Employ simple technologies to maximize the adaptive process and get more
enjoyment out of training.
. Alter breathing patterns to improve ventilatory efficiency, reduce heart rate
and blood pressure, and improve training
consistency and performance.
. Develop the psychological skills to improve performance and enjoy the process
more.
. Build movement-specific strength to improve basic speed and endurance-related
speed in swimming, cycling, and running.
According to Dallam, by implementing particular training components, athletes
can train less to race faster. "These are
specific methods that any athlete can use to develop more effective technique in
swimming, cycling, and running to become faster,
more efficient, and less likely to be injured," says Dallam.
Championship Triathlon Training offers advice on complex speed and endurance
training, race-specific training and
strategy, and training for strength. For more information on Championship
Triathlon Training, contact Human Kinetics at 800-465-7301
or visit
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=978-0-7\
360-6919-9
ABOUT THE AUTHORS
George Dallam, PhD, is the longtime coach of Hunter Kemper, the top-ranked
triathlete in the ITU World Cup during 2005 and most of
2006. Dallam is the founding member of the National Coaching Commission of USA
Triathlon, the sport's national governing body, and
was USA Triathlon's first national team coach. In 2004 he was a finalist for the
Doc Counsilman Award for the Science in Coaching
category of the United States Olympic Committee's Coach of the Year Award. In
2005 he was USA Triathlon's Elite Coach of the Year.
Dallam is an associate professor of exercise science and health promotion at
Colorado State University at Pueblo. As a sport
scientist, he has authored and coauthored numerous scientific papers relating to
triathlon. During his career at CSU-Pueblo, he has
received each of the university-wide awards for teaching, scholarship, and
service, becoming the only faculty member in the history
of the institution to receive all three awards.
During his triathlon coaching career, Dallam has served as a personal coach to
several elite triathletes, including Amanda Stevens,
Marcel Vifian, Callahan Hatfield, Michael Smedley, and Ryan BickerstaffAt the
Olympic Training Center, he served as resident and
collegiate programs coach for Olympians Nick Radkewich and Susan Williams as
well as perennial international stars Laura Reback,
Becky Lavelle, and Doug Friman. Before focusing on triathlon, he coached at
various levels in swimming, water polo, and cross
country.
Steven Jonas, MD, MPH, MS, FNYAS, has been a regular columnist and contributor
to The East Coast Triathlete, Triathlon Today,
Triathlon Times, and American TRI. Since 2006, he has written a column titled
"Ordinary Mortals: Talking Triathlon with Steve Jonas"
for USA Triathlon Life. He is the author of Triathloning for Ordinary Mortals
and The Essential Triathlete. He also serves as editor
in chief of American Medical Athletic Association Journal and has been a member
of the editorial board of ACSM's Health & Fitness
Journal since 1999.
Jonas is a professor of preventive medicine in the School of Medicine at Stony
Brook University in New York. As author, coauthor,
editor, and coeditor, he has published more than 25 books and 135 academic
papers on health policy, health promotion, disease
prevention, and fitness and exercise.
The year 2007 marked Jonas' 25th season as a recreational triathlete. He has
competed in more than 185 multisport races, including
115 triathlons, at distances up to the Ironman. He is also a certified
professional ski instructor.
CONTENTS
Chapter 1 Essential Training Elements and Guidelines
Chapter 2 Training the Mind
Chapter 3 Assessing and Improving Technique
Chapter 4 Training for Strength and Muscular Balance
Chapter 5 Complex Speed and Endurance Training
Chapter 6 Race-Specific Training and Strategy
Chapter 7 Creating a Long-Term Training Program
Chapter 8 Race-Specific Training Programs
Chapter 9 Health and Fueling Strategies for Optimal Performance
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=978-0-7\
360-6919-9

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. Sportsmedicine: Active Rehabilitation - The Final Hurdle To A Complete
Recovery:
Last week, we reviewed an often over-looked component to successful soft tissue
injury rehabilitation; "Scar Tissue Removal" and
discussed its' effectiveness in speeding up the recovery process for soft tissue
injuries like muscle and tendon pulls, and ligament
strains. To review last week's issue, click here.
If you were to follow the advice in last week's issue, your injury would have
healed to about 80% of its' original capacity. You may
even feel that your injury is fully recovered. Your treatment so far may have
stopped the swelling and bleeding, it may have reduced
the amount of scar tissue at the injury site and it may have even started to
heal the soft tissues that were injured. But there is
still one more important thing to do.
The last 20% can be the most crucial to your complete recovery. If you've ever
suffered from a sporting injury in the past, you'll
know how annoying it is to think you're recovered, and then out-of-the-blue,
you're injured again and back to where you started
from. It can be one of the most frustrating and heart-breaking cycles an
athlete, or anyone else for that matter, can go through.
Active Rehabilitation
Most people refer to this phase of the recovery process as the active
rehabilitation phase, because during this phase you will be
responsible for the rehabilitation process. You will be doing the exercises and
activities required to speed up your full recovery.
This phase of the injury rehabilitation process should only be implemented after
the initial healing process has been completed. For
more information, click here.
The aim of this phase of your rehabilitation will be to regain all the fitness
components that were lost during the injury process.
Regaining your flexibility, strength, power, muscular endurance, balance, and
co-ordination will be the primary focus.
Without this phase of the rehabilitation, there is no hope of completely and
permanently making a full recovery from your injury. A
quote from a great book called "Sporting injuries" by Peter Dornan & Richard
Dunn will help to reinforce the value of active
rehabilitation.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news_2008/rw_news_20080617_TSH_Active_Rehabili\
tation.html


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Dear Dr. Mirkin: How can I help to improve my son's running form?
When children look very awkward when they run, they usually have an imbalance in
their muscles, or muscle or nerve damage. Telling
an awkward child to change his form won't help and will probably just make him
self-conscious. The child should first be evaluated
by a physician for conditions that affect nerves and muscles. If none is found,
the coach should have the child repeat the running
motions over and over until the brain can coordinate the body's motions about
his center of gravity. The faster he runs, the more
likely he will be to acquire a running form that is efficient and does not waste
energy with unnecessary side movements.
Your center of gravity is the spot in your body with equal weight in front and
in back. Every motion you make is aimed at keeping
your body balanced around your center of gravity. When you move one part of your
body forward, you move another backward to keep you
from falling. When you move your left leg forward, you automatically move your
right arm forward and your left arm backward.
People who don't do this look funny when they run. You can't talk a person into
efficient running form and you cannot think yourself
into good running form. To correct poor running form, go out and run every day
and when you are in good shape, start running short
interval sprints as fast as you can.
* Dear Dr. Mirkin: Why don't you recommend alkaline water to help prevent
osteoporosis?
Whether the water you drink is acid or alkaline, it becomes acidic as soon as it
reaches your stomach. Your body corrects changes
in pH with little cost to your calcium metabolism.
For example, when your blood becomes slightly alkaline, you breathe slower to
retain CO2. When it becomes slightly acidic, you
breathe faster to blow off more CO2 (CO2 in water forms carbonic acid). Any pH
changes in your body that might be manipulated with
diet are minimal compared to other factors that cause osteoporosis: too much
thyroid, too much cortisol, any disease that causes
malabsorption of nutrients, lack of exercise, an overactive parathyroid, kidney
disease, lung disease, malnutrition and so forth.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com


3. Vigorous Exercise Can Help Seniors Avoid Disability:
Healthy seniors who are physically active and exercise for more than 60 minutes
each week can lessen their chances of disability as
they age, finds a new long-term study.
"This study contributes to the large body of scientific evidence supporting the
importance of continuing to be physical active over
one's life," said lead author Bonnie Bruce, of the division of immunology and
rheumatology at Stanford University Department of
Medicine.
The researchers looked at 805 adults between the ages 50 and 72 at enrollment
and followed for them for 13 years, from 1989 to 2002.
Each year, participants answered survey questions about their overall health and
vitality and rated themselves on their ability (or
inability) to do tasks such as dressing, eating and reaching. Responses fell on
a scale from 0 (no difficulty) to 3 (unable to do).
Participants also reported their level of activity and were considered "active"
if they exercised vigorously - for example, running,
brisk walking, swimming, biking and hiking - more than 60 minutes per week, or
"inactive" if 60 minutes or less per week.
Mre...from Science Daily at:
http://www.sciencedaily.com/releases/2008/06/080603185228.htm


4. Joyless Exercise Doomed to Fail, Mix It Up:
DEAR DR. DONOHUE: I have been training and running since 1984. I would run 25 to
30 races a year, always trying to best myself. I
stopped all this in 1998 and settled on my favorite training format, fartlek. I
threw my stopwatch away. My exercise now is about
fitness and fun.
My workout changes every day, depending on how I feel and the weather and the
heat. My advice for the everyday runner is a program
of fartlek. - B.R.
ANSWER: It's been a long time since anyone has mentioned fartlek. I'M glad you
did, for a number of reasons. If exercise is a grim
routine, no one sticks with it. The same program, day after day, spawns boredom.
Both the body and the mind need new challenges.
"Fartlek" is the combination of two Swedish words that mean "speed play." It
combines the best of sprinting (anaerobic exercise) and
distance running (aerobic exercise). The idea is to vary the program on a daily
basis according to how you feel. Each day,
incorporate features that are different from the ones used the day before. A
person might run fast for a short time and then slow
down to a jog or a brisk walk and then, when the urge strikes, speed up again.
Nothing is timed. Nothing is done according to a
rigid plan. The intensity of exercise is determined by the person's own
perception of how tough it is. It's possible to be
self-delusional with this kind of program, but most people honestly evaluate the
energy cost of their exercise. People can stop
taking their pulses to be sure they are in the "zone." They can stop measuring
distances. They don't have to time themselves. They
can, believe it or not, actually enjoy themselves.
Fartlek not only varies the pace and kind of exercise, but it varies the terrain
on which exercise is done. It can take place on
hills, on flat stretches, on concrete, on soft dirt or on sand. Terrain
variation recruits different muscles depending on the type
of terrain.
More...from Red Orbit at:
http://www.redorbit.com/news/health/1432833/joyless_exercise_doomed_to_fail_mix_\
it_up/


5. Supplement Testing: Who is Watching Out for the Athletes?
Most professional athletes wake up every day faced with a dilemma. They ask
themselves "Will today be the day that I inadvertently
consume a supplement that's been tainted with a prohibited substance? Or should
I go through my day working at a less-than-optimal
level so I don't risk a false positive drug test?" The mental games go on with
"I'm being told that it's my responsibility to watch
what I eat and anything that is found in my urine or blood is my fault, but
nobody is giving me the tools to help me determine if
what I'm eating is safe. Will today be the day?" Thankfully, for the vast
majority of athletes, this nightmare never becomes
reality. But really: Who is watching out for athletes?
In parts 1 and 2 of this series, I discussed the US Food and Drug Administration
(FDA) oversight of the nutritional supplement
industry and possible sources of contamination of supplements as they are
produced in contract labs under a variety of conditions
(in the regulated world of cGMP and the free-for-all world of non-cGMP). While
it is possible to test every ingredient used to
produce a batch of a supplement, nothing can assuage the worry faced by every
athlete like testing off-the-shelf supplements for
prohibited substances. Part 3 of this series explores some of the options
present today that revolve around supplement testing, and
insight into where the future of testing lies.
What does testing a supplement involve?
Testing for WADA prohibited substances is not an easy task. The current WADA
list contains an inexhaustive accounting of over 200
defined substances and wording that covers classes of drugs (such as steroids
and beta blockers) or designer drugs that are
modifications of existing prohibited substances or related substances. Most
analytical testing is carried out by LCMS (Liquid
Chromatography-Mass Spectrometry) and GCMS (Gas Chromatography-Mass
Spectrometry) in specialized analytical labs. All analytical
tests rely on comparison of the test sample against a library of known
materials. The analytical techniques employed aid chemists to
make this comparison, and will include both a characteristic retention time on a
separation column as well as by molecular weight.
More...from SlowTwitch.com at:
http://www.slowtwitch.com/Features/Supplement_Testing_Who_is_Watching_Out_for_th\
e_Athletes__372.html
Part 1:
http://www.slowtwitch.com/Features/You_are_what_you_eat_does_the_FDA_care__285.h\
tml
Part 2:
http://www.slowtwitch.com/Features/Where_do_those_little_pills_come_from_anyway_\
_310.html


6. Hear thunder? Get inside fast, experts say:
Christina Wards could hear the thunder and knew a fast-moving storm was closing
in, so she hustled her daughter Richelle and other
teens practising baseball off the field towards their vehicles.
But as she and Richelle prepared to climb into their van, a bolt of lightning
struck a nearby metal fence enclosing the sports field
in their hometown of Dawson Creek, B.C. The flash travelled across the ground
and engulfed the pair in a massive electrical jolt.
The force lifted Richelle off her feet and blew her across the van's interior,
slamming her into the driver's side from the
passenger door.
"She was screaming `My feet, my feet,"' recalls Wards of that day last July. "My
own arm was buzzing."
Richelle, now 16, had tingling, numbness and severe sensitivity in her feet and
legs for a few days, but suffered no lingering
effects.
As lightning strike survivors go, she was one of the lucky ones.
Each year, about 10 Canadians are killed after a close encounter with this
dangerous weather phenomenon and an estimated 70 to 160
are injured, often severely.
A 29-year-old man was killed on the weekend after being struck by lightning
while building a deck at his parents' Saskatchewan home.
His mother was also hit and suffered serious burns.
More...from the Toronto Star at:
http://healthzone.ca/health/article/444283


7. Carmichael Crush - Recovery Smoothie T
By Alicia Kendig, RD, CSSD
Last winter we got a call from Ari Shapiro, owner of Xoom smoothie shops
(www.xoomjuice.com) in Tucson, Arizona. He's a big fan of
cycling and knew there was a CTS Training Center in Tucson, so he came to us
with the idea of creating a special recovery smoothie
for his customers. The result: The Carmichael Crush Recovery Smoothie T.
Try this all natural smoothie designed to maximize post-workout recovery and
provide the nutrients you need. It's a refreshing
summertime option with a delicious fruity taste to motivate you to consume all
the nutrition and fluid you need following a workout.
The ratio of carbohydrate to protein has been carefully formulated to maximize
your post-workout replenishment of carbohydrate,
protein, vitamins and minerals. all keys to a successful next workout
Pour all the ingredients into the blender and store in the refrigerator, and as
soon as you come home, hit blend. The sooner you
drink it the better, as the first 30-60 minutes after exercise is the optimal
time to replenish depleted energy stores.
More...from CTS at:
http://www.trainright.com/articles.asp?uid=3441&p=3440


8. Swimmers' immune systems tumble in response to competition; glutamine doesn't
help, but sugar does:
Exhaustive exercise can suppress athletes' immune systems; for example, studies
have shown that runners who complete a marathon are
six times more likely to develop a respiratory-system illness than
non-marathoners. However, exercise scientists haven't been sure
whether sports like swimming and cycling are as immune-suppressive as running,
or whether athletes could take preventative steps to
minimise their immune-system downtums during and after their difficult
exertions.
At Aalborg Hospital in Denmark, scientists recently tested the effects of a
high-intensity 5-K swimming race on immune-system
function in eight elite male swimmers. The swimmers' lymphocyte concentrations
(lymphocytes are key white blood cells involved in
the immune response) increased immediately after the race but then tumbled two
hours later, gradually returning to normal during the
subsequent 24 hours. Two hours after the race, the lymphocytes were also less
responsive,' meaning that they would probably react to
invading pathogens less quickly. These results are almost identical to those
observed in runners, suggesting that strenuous swimming
has a similar depressing effect on the immune system.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/0381.htm


9. Exercise: Link Is Seen Between Crime and Fitness:
Thinking about a life of crime? You may want to hit the gym first.
A new study that looked at the physical characteristics of about 5,000 Arkansas
inmates found that most were athletically fit when
they entered prison. The researchers referred to them as mesomorphs.
Oh, there were also endomorphs and ectomorphs - fatties and skinnies to the lay
people. But the study found that they were less
likely to have been imprisoned for violent crimes.
The researchers, whose study appears in The Social Science Journal, used body
mass index, a measure of height and weight, to assess
fitness.
Scientists have long explored whether physical traits play a role in criminality
- a field that has fallen into disrepute when its
practitioners advanced claims about characteristics like race.
The new study does find that mesomorphs make up an unusually large percentage of
the prison population, from 62 percent to 73
percent.
But that does not mean that being fit is a predictor of criminal tendencies,
said one of the authors, Jeffery T. Walker of the
University of Arkansas.
More...from the NY Times at:
http://www.nytimes.com/2008/06/17/health/nutrition/17exer.html?ref=fitnessandnut\
rition


10. Juice up your diet:
Eating fruits and vegetables helps keep you healthy and protects against
disease, but it's not always easy to consume as much
produce as experts advise. Fortunately, juices can be a convenient way to
squeeze in extra servings. Six ounces -- just 3/4 cup of
juice -- counts as one serving of a fruit or vegetable.
"Fruit and vegetable juices are excellent natural sources of vitamins and
minerals and, in moderation, can be part of a healthy
diet," says Barry W. Ritz, PhD, a nutritional immunology researcher at Drexel
University in Pennsylvania. "Compounds found in fruit
and vegetable juices appear to have widespread positive effects on health."
And the variety of juices available today helps expand our palates, too. Besides
longtime favorites such as orange, grape, and apple
juice, "now we have exotic juices made from things like pomegranate or blueberry
or lychee," Ritz says.
But does juice provide the same nutritional benefits as the whole food from
which it is extracted? Does it matter whether juice is
fresh squeezed, bottled or canned, frozen, made from concentrate, or found in a
juice cocktail or drink? CookingLight.com: Six top
fruit juice recipes
What are the nutritional benefits of juice?
More...from CNN at:
http://www.cnn.com/2008/HEALTH/diet.fitness/06/08/cl.antioxidant.juices/index.ht\
ml


11. Running Times Newsletter:
* Training Tip - A Brief History of Water Theory:
As runners, many of us enjoyed a long, cool spring, full of perfect running
days, but the recent heat wave that has crossed the
country was reminiscent of the most recent surprising heat wave: The 2007
Chicago Marathon weekend. Organizers were criticized for
running out of water, cups and ambulances. In light of this, you might be
surprised to learn that only 40 years ago, race organizers
were not allowed to provide fluids before the 11 kilometer mark of a marathon
and after that point runners could only drink once
every 5k, according to the IAAF rule number 165.5.
In fact, this rule was more relaxed than the 1953 version which specified that
"refreshments shall [only] be provided by the
organizers after 15 km.No refreshments may be carried or taken by a competitor
other than that provided by the organizers." We've
certainly come a long way from those days, but, as Tim Noakes points out in his
tome The Lore of Running, we now have a tendency to
overdo it a bit. We're not talking about hyponaetremia (or overhydration) but
we're simply drinking more fluids than it is possible
for our bodies to absorb when we are in a stressed state.
During competitive running, its just not possible to replace fluid at rates
equal to sweat rate, due in part to gastrointestinal
distress. Noakes found in a 1993 study, that both fluid and carbohydrate
absorption from the intestine was lower than expected
during exercise. He found that while running, athletes had a hard time absorbing
more than approximately 700 milliliters (about 23
ounces) per hour. If they tried to drink more than this, they felt bloated,
which indicated some volume of unabsorbed fluid in the
intestine.
"The only runners who are capable of drinking [enough to keep up with their
sweat rate] are those who develop water intoxication
(hyponaetremia)," and they tend to be the back of the pack runners, who are
running slowly enough to be able to take in so much
fluid. In contrast to popular belief, Noakes says that NOT all of the weight
loss over a long run or race needs to be replaced in
order to maintain performance. Indeed, when runners were tested after hot races,
it was found that those with the greatest degree of
dehydration were the winners.
So how does all this apply to you? While you're running and racing this summer,
drink. When you're thirsty and not too much. About
16 ounces (1 pint) per hour will be as much liquid as most of us can absorb.
* Q&A: Ask the Coaches - Finding Your Half Marathon Pace
Q: I ran a half marathon yesterday and I'm seeing a pattern:I read once that you
should run these races like a 10 miler and a 5k:
keep a fairly steady pace on the 10 miles, then see how hard you can kick on the
5k. In my previous race, I ran my first 10 miles at
about 6:43 pace, then ran the last 3-4 miles at around 6:20, which let me finish
around 6:38.
Yesterday was the same thing but a bit faster: I averaged around 6:40 for the
first 10 miles, then ran the last 3 miles in 6:15-6:20
so I finished at a 6:34 pace. What would have happened if I just tried to keep
an even 6:34 pace yesterday?My body is seemingly
unable to stay at a constant tempo, but I'm wondering if I had gone out faster
and stayed constant, would I have simply finished 'on
pace,' or I would have fizzled out and run slower splits at the end.
Thanks, Nate
A: You are experiencing typical rookie runner mistakes and there is not much
verbal advice that can keep you from repeating the
mistake.It simply takes lots of racing experience and learning from trial and
error. But here are some general guidelines for
figuring out race paces.
Start by running several 5k races for PR purposes. Get up near the starting line
and go out hard. The shorter distance will offer a
quick chance to find out what pace is too fast. Once you feel yourself going
deep into oxygen debt, you'll have to back off and find
a slightly slower pace that allows you to maintain this new pace. Since recovery
from 5Ks is very quick, you can run lots of them in
a short period until you finish your experiment.
Next try pacing control in 10Ks by using the 20 sec/mile slowdown rule of thumb.
Take your 5K race pace, add 20 seconds per mile and
you'll be able to go twice as far at this slower pace. Be patient until you get
your split at the mile and then adjust your pace.
Run a couple of 10Ks to be sure that you have a good PR. Once you know your 10K
pace, again add 20 seconds per mile to determine
your goal pace for your next half marathon.
Just remember though that you're much better off going out too slowly in
distances like 13.1 and 26.2. A real wall banger may be
painful enough to convince you to take up golf. Your pacing problem is a good
one, so don't worry it to the point of creating the
more typical one of going out too fast.
Good Luck, Coach Benson
Do you have a question for our coaches? Ask it HERE:
http://runningtimes.com/Article.aspx?ArticleID=11937
From the Running Times Newsletter.
Subscribe at:
http://runningtimes.com/Newsletter.aspx


12. This Week in Running:
10 Years Ago- Haile Gebreselasie (ETH) lowered Daniel Komen's (KEN) 5000m WR by
0.38 seconds at
the Ericsson GP Meeting in Helsinki FIN, clocking a 12:39.36. It
was Gebreselasie's
fourth WR at 5000m, tying Ronald Clarke (AUS) and Vladimir Kuts
(UKR) for the most
5000m records. Luke Kipkosgei (KEN) was a distant 2nd, more than
27 seconds back
with a 13:07.06.
20 Years Ago- Bill Reifsnyder (USA) won the Maski-Courons (PQ/CAN) 20K with a
1:01:15 and more than
a minute margin on Brent Barnhill (USA) who was 2nd. James
Haughey (NIR) was 3rd in
1:03:54 while Norman Tinkham (CAN) was first CAN in 6th with a
1:04:41. Odette
LaPierre (CAN) won the women's race in 1:12:07 with Cindy New
(CAN) following in 1:15:15.
30 Years Ago- Jos Hermens (NED) ran a 28:03.4 to win a 10,000m in Sittard NED.
Carlos Lopes (POR)
was 2nd in 28:05.0 while Karel Lismont (BEL) was 3rd in 28:24.0.
40 Years Ago- Kenji Kimihara (JPN) won the Polytechnic (ENG) Marathon in
2:15:15, sporting a four
minute margin over 2nd placer Meldrum Edwards (GBR) at 2:19:32.
Eric John Austin (ENG)
was 3rd in 2:20:16 while Scot John Linaker was 4th in 2:21:19.
50 Years Ago- Jerzy Chromik (POL) won the Janusz Kusocinski Memorial (POL)
3000m in 7:58.0 Siegfried
Herrmann (GER) was also under 8 minutes with a 7:59.0 and
Zdzislaw Krzyszkowiak (POL)
was 3rd in 8:00.7.
60 Years Ago- Emil Zatopek (CZE) ran a 11:14.2 to win a 4000m track race in
Zlin CZE.
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.


13. Lack of vitamin D rampant in infants, teens:
Giving your children all they need to grow big and strong may not be as simple
as a gummy vitamin and three square meals. They still
may be susceptible to an epidemic that's starting to gain the notice of
pediatricians and bone doctors across the country: vitamin D
deficiency.
Mike Stone joined a growing legion of children diagnosed with the condition when
an X-ray of his 14-year-old bones revealed a
skeleton so thin it appeared clear on film.
"My doctor thought the machine was broken and that they should take an X-ray on
another one," says Stone, 22, a recent graduate of
Tufts University in Boston.
The machine wasn't broken. Stone was seriously vitamin D deficient, and though
he had felt a "snap" in his back - the impetus for
the doctor's visit - he had no fractures. But his bones had become perilously
thin, 50% less dense than they should have been. His
doctor immediately put him on vitamin D supplements to correct the problem,
Stone says.
For years, doctors have been aware that older people tend to be low in vitamin D
and need extra supplements to help keep bones
strong, says Lisa Callahan, co-director of the Women's Sports Medicine Center at
the Hospital for Special Surgery in New York.
More...from USA Today at:
http://www.usatoday.com/news/health/2008-06-16-vitamin-d-main_N.htm


14. The Coaching Files: Riding the Perfect Back-of-the-Pack Century:
Chris Carmichael
My colleague Jim was driving to the Santa Fe Century in New Mexico this spring
when his car sputtered and died at the side of the
highway. He managed to get it going again, but by the time he got to the
century, most of the riders were already miles up the road.
As a result, Jim, normally a 5:30-hour century rider, had the opportunity to
ride with slower cyclists and experience a hundred from
the back of the pack. Over the years, I've written and about pacelines, feeding
strategies, lightweight equipment, and interval
workouts to help people finish centuries faster, but upon his return Jim pointed
out that slower riders and late starters face
different challenges than the fast riders and early birds. Learning from Jim's
experience, here are tips to help you get through a
long day in the saddle.
Carry extra food. Fast century riders and early birds have a secret they're
keeping from the rest of the century-riding crowd: The
first people to the rest stops get the best food. Despite organizers' best
intentions, by the time the back-of-the-packers arrive,
the rest stops are likely to be picked clean of the best choices. Shoving a few
more bars and gels into your pockets at the start or
at an early rest stop means carrying a bit more weight, but it'll be well worth
it a few hours later when you pull into a rest stop
at mile 80 that has only pretzels and orange slices left. Carry cash as well, in
case the route passes a convenience store.
Study Weather.com. Late starters and riders heading for eight-hour-plus
finishing times need to be prepared to ride the majority of
their century in the heat of the day. That means consuming more fluids-aim for
at least two bottles an hour, and possibly three-and
plenty of foods rich in electrolytes to avoid dehydration. Sports drinks, bars
and gels are good ways to ensure you're getting
enough sodium; try to have sports drink in one out of every two or three bottles
you drink. It also means more sunscreen, which
breaks down in intense sun and needs to be reapplied every two hours.
Riding into the afternoon also increases your chances of encountering stronger
winds and/or storms. In many parts of New Mexico and
Colorado, for instance, calm mornings typically give way to windy afternoons,
with thunderstorms sometime between 1 and 3 pm. Check
weather reports in the days prior to your event looking for patterns, and ask
the locals how the weather normally works this time of
year. If a shower has rolled in most afternoons, stuff a rain jacket in your
pocket-even if there's not a cloud in the sky when you
start.
More...from CTS at:
http://www.trainright.com/articles.asp?uid=3474


15. An Olympic Cyclist's Levelheaded Advice:
A few cues from Christian Vande Velde's training regimen can help road cyclists
ride faster, longer and smarter.
MOST cyclists think that you have to train on hills to be competitive in road
races, which typically feature multiple vertiginous,
lung-busting climbs. Not Christian Vande Velde, who's expected to be selected
next month for the United States road racing team for
the Summer Olympics in Beijing. "I'm proof that you don't have to ride hills to
do well on hills," he said recently.
Mr. Vande Velde, 31, who spent last winter training near Chicago, is enjoying
the best season of his career. He spent a day last
month as the leader of the prestigious Giro d'Italia and won the individual time
trial at the Tour of Georgia in May.
He and his coaches have developed innovative training techniques, nutritional
plans and strategies. Here are a few cues from Mr.
Vande Velde's training regimen that road cyclists can use to ride faster, longer
and smarter.
FIRST, SPEND WISELY "If you want to race, you will have to spring for a $1,500
to $2,000" road racing bicycle, said Jonathan
Vaughters, the manager for Mr. Vande Velde's cycling team, which added a sponsor
this week and is now called Team Garmin/Chipotle
with H3O.
But don't feel pressured to overbuy, Mr. Vaughters said. "The difference between
a $500 bike and a $1,500 bike is huge," he said.
"The difference between a $1,500 bike and an $8,000 bike is very small." Invest
the saving in good-quality bike shorts with a firm,
thick pad and a price tag north of $75. "That may be the best thing you can buy,
in terms of comfort," Mr. Vaughters said.
More...from the NY Times at:
http://www.nytimes.com/2008/06/19/fashion/19fitness.html?ref=fitnessandnutrition


16. Pilates for Running with Caroline Sandry:
In this video TV presenter, personal trainer and Pilates expert Caroline Sandry
takes you through a number of Pilates exercises that
are of specific benefit to runners. The exercises will strengthen and stretch
areas prone to tightness and injury among runners of
all speeds, distances and ages. Caroline begins with warm up exercises that you
can do before your run and then provides some great
core strengthening moves that will bolster your running muscles. These can be
done after your runs or as a stand-alone workout. You
could also select some of the exercises to perform in your resistance training
workouts.
More...from Peak Performance at:
http://www.pponline.co.uk/encyc/pilates-for-running


17. Running Battles: Anatomy of a Bad Run:
It Happens to the Best of Us.
Everyone who runs long enough has had it happen to the: the strange,
uncomfortable and troubling phenomenon that is the bad run.
A bad run can be of several different varieties. There is the run where you set
out to run a certain distance (often one you have
covered easily in the past) and instead discover yourself exhausted well before
you reach the goal. There is the run where you go
out to run a certain number of repeats, and find yourself unduly stressed by the
first few, with no hope of making it through the
entire workout. Then there is the run where you aim for a certain pace, but
find yourself simply and completely unable to cling to
it. And then there are those every day runs where you find yourself struggling
mightily to run your regular easy pace. There are
even runs that go so badly that force you to walk or to stop running for the day
or that may make you physically sick.
Although you may actually get physically sick from a bad run, usually the
sickness amounts to little more than some stomach cramps
or some nausea and it goes away. Almost always, the physical sickness is
transient and relatively harmless. What lingers far
beyond the physical effects of the bad run is the mental consequences. The bad
run is most troubling not for the physical
discomfort it induces, but rather for the mental discomfort it provokes.
More...from the Running Times at:
http://www.runningtimes.com/Article.aspx?ArticleID=13561


18. Gym payments too big a stretch:
Consumers looking to trim their budgets are exercising for free outdoors instead
of at fitness clubs.
With gasoline prices racing to new highs weekly, it's crunch time for many gyms.
Consumers looking to tighten their belts are giving
up on tightening their buns in gyms, yoga classes and personal training
sessions. Instead, they're exercising the old-fashioned way:
sweating for free at the beach, parks or on the street.
Canceling a monthly gym membership -- which ranges from about $25 to hundreds of
dollars-- may not seem to shave much off the
budget. But for some, it's enough.
"I know it's next to nothing, but when you're a starving artist, every little
bit counts," said Ashley Brooke Moore, an aspiring
dancer and actress in her 20s who canceled her $36-a-month membership at Bally's
about eight months ago. She then signed up for yoga
classes, but when that got too expensive, she quit those and started going to
free yoga classes at Runyon Canyon Park.
Money is tight because the catering company she moonlights for hasn't been doing
many jobs recently. "Everything's a little bit
slower, and gas prices are ridiculous," she said.
These days, she said, she spends money only on rent for her Hollywood apartment,
her cellphone, car insurance, gas and food.
More...from the LA Times at:
http://www.latimes.com/features/health/la-fi-pennywise18-2008jun18,0,1053366.sto\
ry


19. Addicted to Power:
By Chris Carmichael
I miss my power meter. A few months ago I started riding a new Serotta MeiVici
and since I needed to get it built quickly I used the
parts it came with rather than transfer my SRM from my previous bike. No big
deal, I've been riding for more than 30 years - most of
them without a power meter - so it's not like I need it.
I can give up power whenever I want.
No, I don't have a problem.
Hello, my name is Chris and I'm a powerholic. Actually, it's not that bad but I
do miss my power meter. I consider myself a very
good judge of intensity, meaning that like many experienced riders I know how to
gauge my efforts by feel. Still, there's something
missing from my rides: context. I have my perceptions, but I can't compare them
to real data to see if my perceived exertion is
appropriate for my actual power output.
The other thing I really miss is knowing my kilojoules per ride. Kilojoules are
the measure of how much total work you're doing on
the bike, and by a coincidental relationship between a conversion factor and
your mechanical efficiency, the kilojoules produced
during a ride are approximately equal to the kilocalories (read 'calories' in
terms of food energy) burned during the same period of
time. When you keep track of kilojoules, you see that 2 hours on the bike - even
over the same course - can be very different rides.
Headwinds, hills, and time pulling at the front of the group increase the
kilojoule count for a ride, while tailwinds, descents, and
drafting tend to lower it. I've gotten accustomed to using the kilojoule display
on my SRM to gauge when it's time to go home.
Instead of going by miles or even hours, I would often go out for 1700 Kj (about
2:30 on rolling hills and light wind), 2100 (close
to 3 hours in similar conditions), or 2600Kj (about 4 hours). Basically it comes
down to about a 650-700 KJ/hr work rate. Without a
power meter, though, it's difficult to figure out the real energy demands of my
rides.
More...from CTS at:
http://www.trainright.com/articles.asp?uid=3443&p=3440


20. Digest Briefs:
* Six cups of coffee a day may be good for you
Drinking large amounts of coffee-- up to six cups a day --doesn't increase the
risk of an early death and appears to protect women
from fatal heart attacks and stroke, new research suggests. Harvard School of
Public Health researchers looked at coffee drinking
and the risk of dying from heart disease, cancer or any other cause. They found
that people who drank more coffee were less likely
to die during 18 years of follow-up in men, and 24 years of follow-up in women.
Published in the Annals of Internal Medicine, the
study suggests that "coffee drinkers can be reassured that coffee doesn't
increase the risk of death," says lead author Esther
Lopez-Garcia, of the department of preventive medicine and public health at
Universidad Autonoma de Madrid.
* Healthy men need a good night's sleep
Want your husband to live longer? Stop stealing his covers. Don't snore. Resist
the impulse to apply your icy feet to his warmer
ones unexpectedly, and let him sleep. As men age, they need their sleep if they
want to live long, says a medical study from the
University of Minnesota. Disrupted sleep somehow manages to kill off even men
who are in apparently good health. The study found
that "waking early, staying up late and severely disturbed sleep patterns may
have a detrimental impact on health in older men,
especially since this group was generally in good health," said lead researcher
Misti Paudel. "A good night's sleep is important."
Early results suggest that women have the same need for sleep.


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

June 20, 2008:
Chip's Not Dead Yet Memorial Mile - Vancouver, BC

June 20-21, 2008:
Myomed Ragnar Relay Wasatch Back - Logan / Park City, UT

Saturday, June 21, 2008 Emilie's Run -
The Emilie Mondor Memorial 5K race for Women
http://www.emiliesrun.com Over $7,000 in prize money for top individual and
teams In 2007 45 women broke 20:00!

Grandma's Marathon - Duluth, MN

Shriners 8K - Sacramento, CA

Vancouver Sun Harry Jerome International Track Classic - Burnaby, BC

June 21-22, 2008:
Green Mountain Relay - Jeffersonville, VT

Ontario Outdoor Junior-Senior Championships - Ottawa, ON

SPAR European Cup - Annecy, France


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/

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.

XM Satellite Radio
http://clickserve.cc-dt.com/link/click?lid=41000000021517490

Puma
http://clickserve.cc-dt.com/link/tplclick?lid=41000000005110141&pubid=2100000000\
0028567

Champion
http://click.linksynergy.com/fs-bin/click?id=h1QosBYBFXw&offerid=113858.10000144\
&type=1&subid=0

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.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php

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

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:
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/newsletter.php
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...***