Runner's World Extr@

for Friday, June 23, 2000

==== In this issue ====

The Golden League, Mt. Washington, the Footlocker National champs, why you should take caution with inhalers, a new study on sleep, coming events and an inside guide to stretching.

==== News ====

Track is back. In this case, it's Golden League track: this year's Golden League kicks off in Paris today (Friday) to end in Berlin on September 1. 

• Golden League kicks off Friday (June 22) http://www.runnersworld.com/dailynew/archives/2000/June/000622.html   

They say you do some races for the medal, some for the T-shirt, but there's only one race you do for the bumper sticker - the Mount Washington Road Race in New Hampshire, featuring "only one hill" which includes all 7.6 miles of the course. Run the race and award yourself by slapping a "The Driver Of This Car Ran Mount Washington" sticker on your car. 

• Kenyans sweep Mt. Washington Road Race (June 20) http://www.runnersworld.com/dailynew/archives/2000/June/000620.html     

Last weekend's big action was in Raleigh, NC, mixing Grand Prix track with the high school National meet. Marc Bloom reported on both. 

• Jones and Marsh at Pontiac Grand Prix (June 19) http://www.runnersworld.com/dailynew/archives/2000/June/000619.html    
• Ritzenhein, Rockford High School shine at Foot Locker National Championships (June 19) http://www.runnersworld.com/dailynew/archives/2000/June/000619.html 

======= Training Tip ======

Most successful training programs are based on variations of the progressive overload theory. You gradually overload the system with progressively more mileage or the same mileage at faster paces. To achieve peak performance, you train to just under the point that your body would break down if you went further. - from Hal Higdon, Marathon: The Ultimate Training Guide, page 86. You can buy this book at: http://rodalepress7.cam-colo.bbnplanet.com:8080/T/A77.88.1.2.4528 

======== Health and Fitness ========

A bone to pick with inhalers: A study done in the United Kingdom found that 196 adults with asthma who used steroid inhalers for 6 years had lost bone density in their lower backs and hips. Low bone density can lead to osteoporosis and unnecessary fractures. To prevent the problem, use the lowest dose of inhalant possible, keep running, and take a daily calcium supplement of 500 milligrams.

Sleep tight: A study done at the University of Georgia's College of Education found that delayed-onset muscle soreness does not disturb sleep. In the study, researchers asked college-aged men to exercise moderately. Despite experiencing arm and leg pain, the men did not take longer to fall asleep, nor did they wake up more often in the middle of the night.

======== In our forums ========

Looking to take up a hobby this summer? Why not introduce one of your sedentary friends to the wonderful sport of running. They can find all the inspiration and help they need to get started by visiting our Beginners Forums. Give that friend a gentle nudge and have them click here: http://205.181.115.110/servlet/AppServer?t=login/login&s=rw 

======== Interview ========

Rhaina Echols, a senior at the University of Chicago, won both the 3000 (9:39.0) and 5000 (16:28.7) meter runs at the Division III NCAA Track & Field Championships on Memorial Day weekend. Her victories completed a seasonal sweep of sorts, since she also won the NCAA D-3 Cross-Country title in November (clocking 16:46 and winning by 22 seconds) and the 5000 meters (16:41) at the NCAA Indoor Track & Field Championships in March. Runner’s World spoke with Echols: http://www.runnersworld.com/dailynew/archives/2000/June/000616.html#chat  .

====== Coming this weekend =======

Sunday, Anthem Fairfield Half-Marathon, Fairfield, Conn. Scenic shoreline course with post-race beach party. Web site: < http://www.jbsports.com .

Sunday, Cellcom Green Bay Marathon, Green Bay, Wisc. First-time event. Mostly flat course full of scenic diversity including a wildlife sanctuary, college campus and a beach. Web site: http://www.greenbaymarathon.com .

Sunday, Kona Marathon, Kona, Hawaii. Run on the same course used on the Ironman Triathlon along the Pacific Ocean. Web site: http://www.jtltiming.com .

Sunday, Scotiabank Vancouver Half-Marathon, Vancouver, Can. New course, from the University of British Columbia to Stanley Park along the Sea Wall. Web site: http://www.runnerschoice.com .

======= Editor's Advice =======

When the weather is hot, it's easy to feel warm and loose as you go inside after your run. But don't be fooled - you still need to stretch. For a quick overview of a few stretches you should consider (though "everyone has their favorites," says Scott Tinley) check out our stretching section at < http://www.runnersworld.com/healthy/stretchhome.html  >. (It's under Health and Fitness on the left-hand side of our home page.)

====== Words to think about ======

Overtraining is the biggest problem incurred by runners who lack the experience or discipline to cope with their own enthusiasm. Marty Liquori, who won the famous "Dream Mile" against Jim Ryun at Franklin Field in 1972 to cap a brilliant career at Villanova

====== Television Schedule  ======