A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael.
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individuals we work with through the application of
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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:
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* Running Research News
Note: Owen Anderson has had to discontinue his weekly column on the Runner's Web
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Running Research News is a monthly newsletter which keeps sports-active people
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Send in your training related questions for Owen to answer to
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* WatsonLifeSport
Lance Watson is "Just The Winningest Coach in Triathlon". He has been coaching
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THIS WEEK'S PERSONAL POSTINGS/RELEASES:

We have NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Long Run Pace.
How slow would a long run be if a long run was run slow?
2. Ironman recovery By Dave Scott
3. Multisport: The 6 Most Common Athlete Misconceptions
4. Joe Henderson's Running Commentary - The Great Beyond
5. Study: Aerobic Exercise Affects Genes
6. Dr. Gabe Mirkin's Fitness and Health E-Zine
7. Exercise, diet can affect building muscle mass
8. Study Suggests Fish Is Good for Brain
9. From Runner's World
10. Sports Nutrition: Make The Race Count - Running Low On Energy, Before The
Race Starts?
11. E-Tips: 11 Reasons to Ask Santa for a Power Meter
12. Iron Rich Diet for Endurance Athletes
13. Tips to keep your temperature up and your weight down during cold-weather
workouts
14. A Simple Blueprint for Effective Training
15. Running right along
Vigorous exercise may prevent some of the aches and pains that come with age, a
new study finds. But inactive seniors should start
gradually.
16. Three tactics for cycling (and running) success
17. Severe joint, muscle pain? Blame it on the rain
18. Resurrected Runners:
A Recovery and Training Plan for Biomechanically Burned-Out Boomers.
19. Foods to Boost Immunity and Recovery
20. The Infection Connection
Running Can Boost or Dampen Your Immune System.
21. Full Speed: Active Recovery
Many sports injuries heal faster, and many athletes heal happier, when they
augment rest with modified recovery workouts.
22. Ten Tips for Running Safely at Night
23. To Wear or Not To Wear a Wetsuit
24. Genes Help High-Altitude Dwellers
25. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Paul Tergat set the current world marathon "best" (as of October 14, 2005) of
2:04:55 in the Berlin Marathon in 2003. When will the
2:04 mark be broken?"

You can access the poll from our FrontPage as well as checking the results of
previous polls.
Post your views in our Forum at:
http://www.runnersweb.com/running/runnersweb_forum.html
[Free Registration Required]

LAST WEEK'S POLL RESULTS:
Last week's poll was: "Should there be an age restriction for the marathon?"

The results at publication time were:
Answers Votes Percent
1. No restriction 15 22%
2. 12+ 1 1%
3. 14+ 0 0%
4. 16+ 23 34%
5. 18+ 16 24%
6. 21+ 13 19%

Total Votes: 68

FIVE STAR SITE OF THE WEEK: JaneSaville.com.
Jane is an Australian race walker, ranked #1 in the IAAF in 2004.
Check out her site at:
http://www.janesaville.com

Send us your suggestions for our Five Star site. Please check our list of
previous Five Star Sites available from the Five Star
Window under the link "Previous Five Star Sites" as we do not wish to repeat a
site unless it has undergone a major redesign.

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


BOOK OF THE WEEK: Advanced Marathoning
Peter Pfitzinger, Scott Douglas
Want to run a faster marathon? Commitment and hard work are essential but you
also need to train smarter to run faster. Advanced
Marathoning contains all the information you'll need to run faster, peak for
multiple marathons without injury, and meet your
marathon goal-whether it's running a personal best, qualifying for the Boston
Marathon or winning your age division.
Extensive, day-to-day training schedules are targeted to your weekly mileage and
length of training program (12, 18, or 24 weeks).
These training schedules will have you racing at peak speed, whether you're
targeting one race or several during the season.
The more you know about why and how the plan works, the more motivated you'll be
to stick with the workouts. You'll also be better
able to assess your progress as you get closer to the big race. You'll learn the
scientific principles behind what makes you a
faster marathoner and which workouts you need to improve
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736034\
315

Previous Books of the Week:
From Human Kinetics,
http://www.runnersweb.com/running/human_kinetics.html
From Amazon
http://www.runnersweb.com/running/amazon.html
More running and triathlon books from Associates Shop
http://associatesshop.filzhut.de/shop/index.php?ID=90c9f271c1a519abc4a69299be707\
5a9



THIS WEEK'S NEWS:

1. Long Run Pace:
How slow would a long run be if a long run was run slow?
The long run is an import part of the competitive runner's training plan, and
although the length of one's long run will vary
according to the length of a target race all runners should make long runs an
important part of their training regiment. Arthur
Lydiard had Peter Snell, an 800 and 1500 meter Olympic gold metal winner, run
hilly 22 mile runs. OK, so you're not an elite runner
and not ready to run 22 hilly miles just so you can set a new 5K PR, but you can
still benefit from long runs.
This article is not about if or when or how long you should make your long runs.
It is about how fast or slow should you run during
your long runs? To answer that question we first need to look at what benefits
you should expect to gain from your long run.
Here are the benefits long runs bestow upon us:
1. Cardiovascular Adaption
Well this generally happens with all training. By running more we strengthen our
heart and improve its ability to pump oxygen rich
blood to our eager muscles.
2. Adaption of fast-twitch fibers
As Pete Pfitzinger points out in both Advanced Marathoning and Road Racing for
Serious Runners, general endurance training can help
fast-twitch fibers, especially Type IIa, fast-twitch fibers, to act more like
slow-twitch fibers. Tim Noakes, in Lore of Running
states "There is also a recruitment sequence during prolonged exercise, with
Type I [slow-twitch] fibers being activated first. One
theory is that as Type I fibers become progressively energy-depleted, the Type
IIa fibers become active, followed finally by the
Type IIb fibers."
3. Increased Size and Quantity of Mitochondria
If you are a runner competing in longer distance races where aerobic energy
production is important, then building Mitochondria is
critical. Pfitzinger states that "Mitochondria are the only part of your muscle
fibers in which energy can be produced aerobically."
Numerous authors refer to Mitochondria as powerhouses. Simply stated, the more
Mitochondria, the more energy provided to your
muscles.
4. Increased number of capillaries and capillary density
Your capillaries carry oxygen rich blood to your working muscles, so this is
another case where more is better: more capillaries
equals more oxygen, which means you can run faster and longer aerobically.
More...from the Competitive Runner at:
http://www.competitiverunner.com/long_run_pace1.html


2. Ironman recovery By Dave Scott:
I looked up the word recovery in "Roget's Thesaurus" and noted several
definitions that were descriptive. Improvement, rescue,
reformation - all seemed appropriate in describing your recuperation from an
Ironman. However, there was one definitive phrase that
stood out above the rest - "recover your health."
Recovering our health as quickly and painlessly as possible is the ultimate goal
in mending the wounds from an Ironman. Yet, if we
recover too quickly, then the process of our long road to fitness may seem to be
diluted by a quick turn-around. I've always enjoyed
the aftermath of the Ironman, knowing that my stiffness, acute soreness and
general malaise are symbolic of the magnitude of the
physical and psychological toil of the event. Unfortunately, after a few days
post-event, your family and friends are tired of your
moaning and groaning and it's time to recover your health. So, what's the plan?
I've broken the process into categories that will give you a selection of
recovery steps from your Ironman race. Recognize that
every individual is unique in recovery. In previous Ironman races, you may have
noticed that your recovery was speedy, and in other
races much lengthier. Select and improvise on the categories that pertain to
your race recovery characteristics.
More...from Dave Scott at:
http://www.sandyhookers.org/ironman/ironman-recovery.htm


3. Multisport: The 6 Most Common Athlete Misconceptions
By Matt Russ
In my experience, there are a few common misconceptions many athletes have.
1. Miles = Speed. Going farther does not necessarily mean getting faster. If you
put in a lot of weekly miles, but lack any specific
training, you are really only (over) training your endurance. If you want to
run, bike, or swim fast, you must run, bike, or swim
fast. This means interval training for strength, power, aerobic capacity, and
lactate threshold training. I tend to be conservative
with my athletes' training miles. I don't want an athlete doing one more mile
than he or she needs to. If your goal is to build
endurance, it is not necessary to go more than 10-15% over race distance. Only a
portion of your training should be dedicated to
building and maintaining endurance. The rest should be shorter, more specific
workouts that address your specific limiters.
2. A month off is good for you. Take a month off and you will spend the next 8+
weeks getting back to your previous fitness level.
This means spending a large portion of the season training to rebuild fitness
instead of building. Fitness falls off very quickly. A
transition or maintenance phase is far preferable to time off. You can reduce
training volume by as much as 80% and still maintain a
level of fitness as long as you are training at the right intensity. Transition
phases last 4-6 weeks and are an informal training
period. It is a great time to cross train or do other activities. The main focus
is rest and recovery while seeking to maintain a
level of fitness. More than one total week off is not a good thing unless
required.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20051008_TSF_Misconceptions.html


4. Joe Henderson's Running Commentary - The Great Beyond:
John McGee spoke while still under the influence of his longest run ever. He
didn't finish the 50-mile race that he'd conceived in
Edmonton, Alberta. But he went far enough to feel elated over the day that took
him well beyond what his training should have
allowed.
"The ultras could be the future of running," he said while sat watching other
runners continue their five-mile loops. "They pose a
new challenge for all of today's marathoners who are looking for something new
and different."
I didn't disagree at the time. You don't argue with a lawyer, even a tired
lawyer -- which McGee is and was.
But thinking about his statement later, I'd say that ultrarunning as now
conducted is less the future of the sport than its past
repeating itself at longer distances. Today's ultras bear a strong resemblance
to yesterday's marathons -- small, obscure and
peopled by the sport's fringe element.
Most ultras go little noticed beyond the pages of their own magazine,
Ultrarunning, just as marathons went under-reported outside of
Long Distance Log a generation ago. Ultrarunners are seen as eccentrics and
extremists even by lesser-distance runners, just as
marathoners once were.
Some runners prefer to be abnormal. They like to go where the crowds do not, to
the courses less traveled -- which means both far
different and much tougher than the norm.
"Normal" ends today with the marathon. The runners who flock to these events are
attracted by the crowds and the excitement they
generate, as well as by the chance to run a course proven to be fast.
But we have always had a certain, preferably small, group that refuses to do
what everyone else does. When running was largely
confined to track and cross-country for school athletes, the dissidents broke
away and ran on the roads. When shorter road races
grew popular, they moved to the marathon... then to road ultras... then to
off-road treks.
To find an exclusive race, a runner must now search for one that is very steep
or very long -- and usually both. Hundred-mile
mountain races that spread across the country from Vermont to Leadville to
Western States now satisfy the urge to be different.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/531.html


5. Study: Aerobic Exercise Affects Genes:
Regular aerobic exercise awakens mostly inactive genes that can result in
improved cardiovascular fitness, but only when the
person's body adapts to the stepped-up exercise regime, according to a new
study.
While exercise at any level may help to enhance muscle tone and reduce weight,
the latest research suggests the greatest
improvements to health can occur after regular periods of exercise over time,
when genes responsible for the formation of new blood
vessels jump into action.
"Aerobic training activates them to enhance oxygen delivery to the muscles,"
explained James Timmons, lead author of the study.
"Aerobic exercise kick-starts these genes to do their job. Otherwise these genes
are only found at low levels."
Timmons and his colleagues asked 24 sedentary males to undergo six weeks of
high-intensity aerobic cycle training. For four days a
week, each subject cycled for 45 minutes at approximately 75 percent of his
maximum heart rate.
More...from the Discovery Channel at:
http://dsc.discovery.com/news/briefs/20051003/exercisegene.html


6. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Stretching Does Not Prevent Injuries
A review in the Clinical Journal of Sports Medicine (March 2005) shows that
there is no good evidence that stretching prevents
sports injuries. Muscles and tendons tear when the force applied to them is
greater than their inherent strength, so anything that
makes a muscle stronger helps to prevent injuries. Strengthening muscles helps
prevent muscle
and tendon tears, but stretching does not make muscles stronger. This review
showed that stretching does not prevent shin splints,
bone stress fractures, sprains, strains or other arm and leg injuries.
However, stretching can make you a better athlete. Competitive athletes need to
stretch to makes muscles and tendons longer and
more flexible. A longer muscle can exert a
greater torque on a joint to help you run faster, lift heavier, throw further
and jump higher. Stretching should always be done
after your muscles are warmed up. You are likely to injure yourself if you
stretch before you have warmed up or when your muscles
are tired. Warming up raises muscle temperature to make them more pliable.
Stretch no further than you can hold for a few seconds.
Bouncing gives you a longer stretch, but can tear muscles. Only competitive
athletes need to stretch further than they can hold for
a few seconds. If you're over 50, be extra careful because older muscles are
less springy and more likely to tear.

* Dear Dr. Mirkin: My husband drinks a lot of caffeinated beverages. Should I
try to get him to change his habits?
Two recent studies show that there may be a concern. Researchers at Queens
University in Kingston, Ontario report that caffeine, in
coffee, tea, chocolate, and most colas, raises
blood sugar levels in healthy people and diabetics, which cannot be reversed by
exercise or weight loss (Diabetes Care, March 2005).
When you eat, your blood sugar level rises. If it rises too high, sugar sticks
to cells, and once stuck on cells, it is converted to
sorbitol which destroys the cell to increase risk for heart attacks, strokes,
blindness, deafness, kidney failure and other effects
of diabetes. Anything that increases blood sugar levels /increases risk for
diabetes. So, most doctors recommend restricting
refined carbohydrates, in sugar and flour. Exercise and weight loss do not
prevent this rise in blood sugar. These studies were
done with caffeine pills. Coffee may contain nutrients, such as ntioxidants,
potassium and magnesium, that may prevent the high
rise in blood sugar.
A second study, from the Netherlands shows that drinking coffee can raise blood
pressure (Journal of Hypertension, May 2005). High
blood pressure markedly increases a person's chances of suffering a heart
attack, stroke and sudden death. The new guidelines state
that normal blood pressure should be below 120 when the heart contracts and 80
when it relaxes. That means the almost 91 percent of
all North Americans will eventually become hypertensive and suffer increased
risk for premature death. The authors reviewed 16
studies on coffee drinking and high blood pressure and found that for most
people, drinking coffee does not raise blood pressure,
but for some, even one cup of coffee can raise blood pressure. If you drink
coffee regularly, it may pay to check your blood
pressure twenty minutes after drinking coffee. Your blood pressure is too high
if it is above 120 over 80.

* Dear Dr. Mirkin: Are low-carbohydrate diets safe?
Atkins Nutritionals in the UK announced that it is shutting down operations
because of financial problems, and its US counterpart
filed for bankruptcy. Perhaps this is an indication
that the low-carbohydrate fad has run its course. The Atkins Diet recommends
restricting carbohydrates, and substituting protein or
fatty foods. Nobody has long-term data to show whether long-term severe
carbohydrate restriction is safe. Dr. Atkins did make the
public aware that taking in refined carbohydrates, such as high-flour and
sugared foods, over many years increases risk for heart
attacks, strokes and diabetes. However, early on, he gave the impression that
all carbohydrates are unhealthful and that unlimited
saturated fat is healthful. In his later years, he corrected these
misconceptions. Most scientists feel that only carbohydrates
that cause a high rise in blood sugar are harmful, and that unrefined
carbohydrates in whole grains, vegetables, fruits, beans,
seeds and nuts are healthful.


7. Exercise, diet can affect building muscle mass:
Question: I have a hard time gaining muscle, even though I am weight training
twice per week. Should I be taking supplements to help
gain lean mass, or is there something missing in my diet?
Answer: It is common for some people to lift weights and have a hard time
gaining muscle because of their dietary intake. Your
weight-lifting technique also could be at fault. Supplements actually cover many
things, including diet pills, protein shakes and
vitamins.
Make sure that you are pushing yourself to lift heavy enough weights in the gym.
Work out with a trainer or partner who will push
you further than you would push yourself. I would recommend at least two to
three days of weight training per week, lifting two to
three sets of eight to 12 repetitions of exercises for all body parts.
Do not fall into the trap of worrying that if you lift heavy, you will get big.
You won't unless you are eating too many calories in a day.
You should really be aware of how much and what you are eating. The average
person should be taking in at least 60 grams of protein
per day, or 30 percent of their daily calories.
If you are lifting weights and want to gain muscle, you can take in more, and an
endurance athlete needs even more to repair damaged
tissue.
To increase your protein intake without feeling like all you do is eat chicken
breasts, try to spread out your protein intake
starting first thing in the morning. Eat some cottage cheese and a protein shake
for breakfast, a chicken breast at lunch and a lean
fish or red meat for dinner.
Of course, you can cycle how much protein you eat each day, it doesn't have to
be exact all the time.
You should not be adding body fat to your weight, only lean mass. Don't be
surprised if you gain some weight in the beginning and
then slowly see a decrease in overall weight.
That brings me to supplements. Protein shakes are supplements often are a good
source of quick protein after a strenuous workout.
Try one with mostly whey protein (it will say under the ingredients). Whey
protein has been shown to be the best for muscle
recovery. Blend it with a healthful, high fiber fruit, such as berries.
Some supplements that are used to build lean muscle mass are amino acids. If you
are not eating enough whole foods or meats that
contain all of the amino acids you need, then an amino-acid supplement can help.
Creatine phosphate is a very popular supplement, often taken in a dissolved
powder form that has shown to delay the onset of
muscular fatigue. I would be careful and only take supplements such as this
after clearing it with your physician. And the jury
still is out on whether these, and many other supplements, are safe and
effective.
Keep at it, and be vigilant about your nutritional intake.
Shannon Simmons is a fitness coach at Courthouse Athletic Club. Simmons has a
bachelor's degree in exercise science and sports
medicine and is a certified personal trainer with the National Academy of Sports
Medicine. To submit a question, e-mail
mailto:questions@....
From the Statesman-Journal at:
http://159.54.226.83/apps/pbcs.dll/article?AID=/20051010/COLUMN0805/510100301/10\
64


8. Study Suggests Fish Is Good for Brain:
Eating fish at least once a week is good for the brain, slowing age-related
mental decline by the equivalent of three to four years,
a study suggests.
The research adds to the growing evidence that a fish-rich diet helps keep the
mind sharp. Previous studies found that people who
ate fish lowered their risk of Alzheimer's disease and stroke. Fish such as
salmon and tuna that are rich in omega-3 fatty acids
also have been shown to prevent heart disease.
For the new study, researchers measured how well 3,718 people did on simple
tests, such as recalling details of a story. The
participants, all Chicago residents 65 and older, took the tests three times
over six years. They also filled out a questionnaire
about what they ate that included 139 foods.
"We found that people who ate one fish meal a week had a 10 percent slower
annual decline in thinking," said co-author Martha Clare
Morris, an epidemiologist at Rush University Medical Center. "Those who ate two
fish meals a week showed a 13 percent slower annual
decline."
At the same time, the Food and Drug Administration warns pregnant women, nursing
mothers and children to avoid certain types of fish
with high levels of mercury -- shark, swordfish, king mackerel or tilefish.
Mercury can damage the growing brains of fetuses and
children.
More...from Newsday at:
http://www.newsday.com/news/health/ats-ap_health10oct10,0,2581282.story?coll=ny-\
leadhealthnews-headlines


9. From Runner's World:
* Coach's Corner
You Can Do It: "You can run a marathon successfully by training just 4 days a
week with mileage topping out at 35 to 40 miles a
week. The key is completing those all-important long runs, which prepare you
mentally and physically to handle the marathon
distance." - Art Liberman, long-time coach and veteran marathoner
* Injury Prevention
Stretch it Out Post-Marathon: Stretching helps work out the waste products that
accumulate in your muscles during the marathon, so
stretch daily during your post-marathon recovery period. Massage also helps with
waste removal, especially within 48 hours after the
race. Plan ahead, and make an appointment with a massage therapist for the day
or two following your marathon.
* Performance Nutrition
Protein Power: Taking in protein immediately after strength training may help
you increase your muscle mass. Snacks like low-fat
yogurt, eggs and protein bars are good choices.
* Words That Inspire:
"Anyone can run 20 miles. It's the next six that count." -Barry Magee, Bronze
Medalist in 1960 Olympic marathon
* Editor's Advice:
"Think quality, not quantity--it's the effort you put in that counts. If you've
only got 20 minutes, use them. Don't skip your
workout altogether. Just do something a little shorter and harder than you might
have had planned." -David Willey, RW
editor-in-chief
* Training Talk:
"Run less often, but longer distances. If you only run three times a week, your
body will recover from workout to workout, and
you'll find it easier to cover more distance on the days when you do run. On
your non-runnng days, do strength training, swimming,
bicycling, walking, or whatever other activities you enjoy the most."
-From Runner's World Complete Book of Beginning Running by Amby Burfoot


10. Sports Nutrition: Make The Race Count - Running Low On Energy, Before The
Race Starts?
We've looked at the importance of consuming particular carbohydrates, proteins
and fats in specific proportions depending on what
segment of your training or race day you're concentrating on. You may think that
this is all the information that is required to
optimize your performance as far as nutrition is concerned. You'd be surprised
to find that, as an athlete, there are real benefits
to include certain vitamins and minerals in your daily regime.
This is the first in a series of articles that will look at individual vitamins
and minerals. The articles will help you better
understand what purpose they serve in your general health and how deficiencies
can potentially have a major impact on your general
overall health and well being as well as your race performance.
There is one mineral in particular that we, as women, need to be aware of. The
mineral I'm referring to is iron. Women are far more
susceptible to iron deficiency and anemia than men, due to the loss of iron
every month with their menstrual cycle.
Where is this mineral found and what function does it have in the body?
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20051011_KV_Energy.html


11. E-Tips: 11 Reasons to Ask Santa for a Power Meter:
By Lynda Wallenfels
As the season winds down, most athletes start thinking about how to get a notch
faster next year. Christmas lies at a time of year
when training volume is low and is the best time to introduce new equipment into
your life-how convenient! By now you must have
heard the buzz about power meters and owners raving about them. It is the best
training tool you can invest in-after hiring a coach,
of course! If you have checked them out then you know they are a big investment,
so here is a list of reasons to tell Santa why you
need one.
1. Accurate Performance Assessment If you put out more watts over a given time
then you become stronger. Wind will affect speed and
many things will affect heart rate readings making cross-test comparisons
difficult. Watts are a direct measure of performance and
if you produce more of them you improve. You need to be able to accurately gauge
your performance progress to know if the training
plan you are following is working for you.
2. Quick Training Schedule Adjustments. A power meter is an unforgiving mistress
because just as it is clear when you are putting
out more watts it is clear when your legs are puny and the watts are nowhere to
be found. Armed with this information you can
immediately ramp up the recovery and rest side of your schedule and let the
high-end watts return when you are ready. Heart rate is
a cloudy window through which to examine your training effectiveness. When you
are superbly fit your heart rate gets "sticky" at
threshold and when you are tremendously fatigued it does similar things. This
leads to enough confusion that you are not able to
make immediate micro adjustments to your training plan to optimize benefits.
3. Motivation. The only thing more motivating than seeing a weekly climb in mean
maximal power output is seeing yourself climb up
the race results rankings. Motivation feeds performance.
More...from Sweat Magazine at:
http://www.sweatmagazine.com/story.cfm?story_id=10898&publicationID=308&pageID=5\
645


12. Iron Rich Diet for Endurance Athletes:
When we think about endurance athletes and food, it can be a daily challenge to
meet the most basic nutritional needs. Not only
must you work on adequate calorie and fluid intake, the endurance athlete needs
to focus on consuming a variety of foods containing
essential vitamins and minerals significant to health and performance.
What is Iron?
Iron is an essential mineral in the body that absolutely needs to be in balance
for peak athletic performance. Iron is a vital
component of the protein hemoglobin which is found in red blood cells.
Hemoglobin supplies oxygen to the muscles enabling the
utilization of carbohydrates and fat for energy.
It is estimated that 30 to 50% of endurance athletes, both male and female, have
depleted iron levels. Pre-menopausal females are
particularly susceptible to iron depletion because they lose significant amounts
of hemoglobin through menstruation. Iron stores
can also be depleted through heavy sweating, repetitive pounding of the feet
during running, and potential gastrointestinal bleeding
which can accompany competition and heavy training loads. These stores need to
be replaced on a continual basis. Recommended iron
intake can range from 15 - 18 mg per day for women to 10 mg per day for men.
Endurance athletes may require up to 30% more iron
than the average adult. The truth is.many athletes just don't get enough.
More...from Transition Times at:
http://www.transitiontimes.com/viewstory.cfm?ID=7646



13. Tips to keep your temperature up and your weight down during cold-weather
workouts:
If packing on the pounds during the winter and exercising the "extra" off during
the summer sounds like a familiar pattern, let
Stacy Berman, top fitness trainer and owner of Stacy's Boot Camp, a
military-style exercise program that takes place outdoors 12
months a year, help break this bad cycle.
"Don't fall prey to this bad routine, since there is no reason you can't take
advantage of working out, even outdoors, during the
colder weather," says Berman. "It keeps it interesting to keep working out in
the fresh air as the seasons change."
Take it from Berman, who weathers the elements for her outdoor classes, "When it
comes to working out outdoors, there are a few key
factors to keep in mind." Below, Berman offers advice to keep your body warm and
your weight down:
Don't slip to get fit. First, be smart about outdoor exercise. If there is a
storm or it is extremely cold and icy, stay indoors, as
you don't want to put yourself in danger of slipping or getting frostbite, which
would set back future exercise.
Listen to your breath. If you have asthma or trouble breathing in the cold
weather, stay indoors until its a bit warmer.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12386&sidebar=17&category=activeusahome\
page


14. A Simple Blueprint for Effective Training:
The Four Rules of Running
You've probably figured out by now that running isn't like other sports. For one
thing there aren't a lot of rules to follow. There
are no "out-of-bounds" or "offsides" or "celebrating too much after finishing."
But since it's human nature to want at least a few
rules, runners have made some up! These "Four Rules of Running" should become
the foundation of your running program. They will
ensure your continued enjoyment and improvement as a runner and help keep things
fun and interesting as well.
Rule #1: Stress and Rest Your training program should consist of a combination
of training stresses followed by recovery. In other
words, "hard" one day, then "easy" for a day or two. Then hard again. This
"hard/easy" approach allows you to continually improve
your fitness level-and stay motivated. "Hard" doesn't mean that you're sucking
wind at the end of your run. Maybe it's just a run
where you increase the distance or speed slightly. "Easy" can mean a day off or
a shorter, slower run that allows your body to
refresh itself. Using this method from workout-to-workout, week-to-week and even
month-to-month, will help you avoid the beginning
runner's #1 Mistake: Doing too much too soon. It'll be easier to get out the
door when you're not sore or tired all the time.
Rule #2: Repetition - To improve their free throw shooting, basketball players
practice shooting free throws, not jumpers from the
top of the key. The same principle goes for runners. Your body improves at what
it practices. If you wanna be a better runner, you
gotta run. Adding other workouts like cycling or swimming is a great way to
maintain or improve your overall fitness level, but
putting one foot in front of the other is the only way to continually get better
at running.
Rule #3: Variety - The body adapts pretty quickly to a consistent routine.
Without stress, there's no stimulus. When that happens,
your fitness level plateaus, your motivation weakens and you stop improving. To
avoid this, you should vary your training from
day-to-day. Use different types of workouts. Vary the amount of training.
Emphasize different types of runs for a period of time
such as a month.
More...from Road Runner Sports at:
http://www.roadrunnersports.com/cgi-bin/rrs/rrs/sduTraining.jsp?BV_SessionID=@@@\
@0836110970.1129213863@@@@&BV_EngineID=caddekjjmfhfb
ekgcgecfeedg.0
[Multi-line URL]


15. Running right along:
Vigorous exercise may prevent some of the aches and pains that come with age, a
new study finds. But inactive seniors should start
gradually.
SEVENTY-five-year-old Walter Bortz adds an unusual ritual to his physical every
year: He runs a marathon. Younger runners might
think the grueling race gets tougher as the years tick by, but Bortz says it's
just the opposite.
"Training gets easier and recovery is faster," says Bortz, who has run a
marathon every year for the last 35. While other runners
were nursing sore muscles after finishing the Boston Marathon last April, Bortz
took a shower, walked down to his favorite
restaurant and ate a roast beef dinner.
Bortz says a combination of an active lifestyle and a structurally sound frame
have kept him running this long. "I can't remember a
time when pain has kept me from running."
Older people often shy away from vigorous physical activity for fear of injury,
but new research shows that regular intense exercise
can reduce the aches and pains of old age. The finding adds to a growing pile of
evidence suggesting that exercise is a key
component to aging gracefully.
"If you don't want to be frail, you've got to stay active," says Bortz, a
physician at Stanford University in Palo Alto and past
president of the American Geriatric Society. "Now we say inactivity is lethal."
Previous research has shown that exercise can reduce the pain of arthritis, as
well as the progressive disability that can occur
with aging, such as people's ability to feed and dress themselves.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-painless10oct10,1,1125926.s\
tory?coll=la-health-fitness-news


16. Three tactics for cycling (and running) success:
Back in the olden days of triathlon when men were men and microscopic Speedos
weren't yet an endangered garment, triathletes of all
ages and genders trained willy-nilly for their beloved endeavor.
As the sport evolved, it became clear to many that, while the end result of any
given race was a combination of swimming, cycling
and running, for most, one of these three disciplines would haunt their repeated
reviews of split times.
For some a better swim was the missing link. Others wondered what the sensation
of blowing past their rivals on two wheels might be
like. Others still have yet to experience the floating rhythm that good runners
describe. All, however, began to grasp the fact that
each sport was impacted by the one before.
Those who thought in terms of percentages began to realize that the cycling
portion of most triathlons was the lion's share of a
given day's event -- provided, of course, that you weren't reduced to a walk for
the entire run course.
With that in mind, they began to devote a greater amount of training time to
cycling, not only to improve their bike splits but also
to give them a better shot at a run worthy of their potential. Remember, running
well in a triathlon isn't always a function of more
or harder run training -- it's often the result of not being negatively impacted
by the two disciplines that came before,
particularly the one that also uses leg muscles as the prime movers: cycling.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12371&sidebar=26&category=triathlon


17. Severe joint, muscle pain? Blame it on the rain:
Oh, those aching bones.
With rain and flooding expected into the weekend in Long Island and New York
City and a sharp drop in temperature this week, the
cries of the arthritic are growing.
Some doctors say the idea that they were probably the first to know of a storm
is probably true.
"There is a common folk wisdom that when you have a change in barometric
pressure, patients tend to feel these pains. Sometimes they
can tell when it's going to rain," said Dr. Thomas Scilaris, an orthopedic
surgeon who runs a private practice in Astoria and
Manhattan.
"When there are changes in barometric pressure and changes in humidity, patients
with internal hardware from fracture repairs
clearly experience an increase in symptoms and an increase in muscle and joint
pain," added Dr. Gerard Brogan, director of emergency
services at North Shore University Hospital at Plainview.
Some doctors in Long Island and Queens said the rough weather may have caused a
small spike in weather-related ailments over the
past few days. They added that the impending Yom Kippur holiday, which began
last night and goes through today, may have led some to
hurry to see doctors.
"They're worried about getting access to doctors" during the holiday, said Dr.
Joshua Kugler, chairman of the department of
emergency medicine at South Nassau Communities Hospital in Oceanside.
More...from Newsday at:
http://www.newsday.com/news/health/ny-liail134467298oct13,0,1427879.story?coll=n\
y-health-headlines


18. Resurrected Runners:
A Recovery and Training Plan for Biomechanically Burned-Out Boomers.
As a coach of many veteran runners, I often have to be a locker room lawyer.
Real lawyers label what I have to do as "taking the
jury down the primrose path." It means bringing them to an inescapable
conclusion. In my case, it often means jogging those vets,
with 20-30 years of wear and tear on their legs, down the path to where they
admit that they need to change their training patterns.
These changes are necessary for those runners who no longer are setting PRs but
want to stay competitive. They are particularly
necessary for those who have reached the point of simply wanting to continue
non-competitive running. The inescapable conclusion at
the end of the primrose path involves changing either how often they run, or how
hard they run, or how long they run.
Step One: Acceptance
I know the way down that primrose path, because I had to follow it myself. I am
one of the Biomechanically Burned-Out Boomers
(BmBOBers), the walking wounded serving as textbook cases of every running
related injury ever diagnosed. It may have taken us vets
20-25 years or more of hammering away at workouts and races, but eventually the
mileage embedded in our legs reached a critical
total. At that point, maintaining consistent training became all but impossible.
Performances got embarrassingly slower than our PRs
from the old glory days. Our form started looking lousy with weak, tight, little
pitter-patter strides.
More...from Running Times at:
http://www.runningtimes.com/issues/03dec/resurrected.htm


19. Foods to Boost Immunity and Recovery:
As an endurance athlete are you more susceptible to getting a cold or flu than
average, more sedentary person? In general no, but
there may be a "window" of time of approximately 3 to 72 hours after an intense
workout or race that the immune system is weakened.
This provides an opportunity for viruses and bacteria to attack the body's
system.
Fighting Back With Antioxidants
Antioxidants have the potential to minimize the effects of intense exercise on
the immune system. The most commonly recognized
antioxidants in sport nutrition are vitamins C and E. In addition, selenium and
zinc play supportive roles (as enzymes and
hormones) to immune response. There are also many "phytochemicals" (plant
chemicals) found in food that play antioxidant roles in
our bodies chemistry.
It is well known that athletes can achieve their vitamin (C and E) and mineral
(selenium and zinc) needs through a "balanced" diet.
This implies that an athlete follow a diet high in carbohydrates and meets the
high carbohydrate needs through consuming whole
grains, fruits and vegetables. Unfortunately due to time constraints, lack of
variety in economical vegetable and fruit choices,
and use of sport nutrition products, the consumption of fruits and vegetables
may be sub-optimal to meet the micronutrient
requirements of an endurance athlete.
Getting Your Vitamins Through Your Diet
Sport science research has failed to produce conclusive evidence regarding
improved immune response and supplementing the diet with
antioxidants, selenium or zinc. Therefore, consuming mega-doses of these
micronutrients will likely not improve your immune system
or overall performance. In fact, supplementing with mega doses of certain
vitamins over an extended period of time can lead to
side-effects such as kidney stones, diarrhea, and hair loss. Alternatively, a
poor intake of these micronutrients will likely
result in a compromised immune system and delayed recovery from intense
exercise. Consuming excess amounts of antioxidants through
the diet very rarely results in any side effects. (The exception is
beta-carotene. This may result in a harmless yellowish
pigmentation of the skin.)
More...from Competition Zone at:
http://www.competitionzone.com/articles/nutrition-for-triathlon.htm


20. The Infection Connection:
Running Can Boost or Dampen Your Immune System.
Most runners I know have a better-than-average understanding of the human
musculoskeletal system, tossing terms such as IT band
syndrome, piriformus syndrome, and iliopsoas tendinitis into casual conversation
with other runners as though they were confetti at
a New Year's Eve party. Knowledge of the immune system-especially as it relates
to exercise-tends to be less encyclopedic, for the
layperson at any rate. NK cells, macrophages, salivary IgA . . . ho-hum, when's
your next race?
That is a shame, considering the importance of the immune system. Most of us
take for granted that the immune system protects us
from disease-causing organisms, but as runners we tend to sit up and take notice
only when a whopper cold settles into our heads the
day before a marathon or we find ourselves plagued by recurrent sinus infections
following races. Running can boost the immune
system-but too much can also dampen it.
The immune system's first lines of defense against invading organisms are
barriers: physical barriers, such as the skin and mucous
membranes, and chemical barriers, including stomach acids and proteins in tears,
saliva, and skin oils. If some intrepid organism
manages to penetrate these barriers, specialized cells called phagocytes
(including macrophages) engulf, kill, and chew up foreign
invaders as well as cancer cells. The aptly named natural killer (NK) cells also
destroy infected and cancerous cells. This first
line of defense is called the innate immune system.
Then there's the acquired immune system, the T and B cells (lymphocytes) that
respond to specific proteins, or antigens, on invading
organisms. Prodded into action by macrophages and other components of the innate
immune system, the T and B cells produce chemicals
(cytokines and antibodies) that regulate the immune response and help kill the
offending organism. It's the lymphocytes that
remember past infections (and immunizations), allowing the immune system to
respond faster and more efficiently the next time the
same antigen comes along.
Of course, the immune system doesn't operate in a vacuum; it's fundamentally
interconnected with both the nervous and endocrine
systems. It knows whether you've been stressed out about losing your job or that
you make it a practice of eating only Pop-Tarts for
breakfast every morning. There aren't any secrets among the three systems:
everything is connected.
More...from Marathon and Beyond at:
http://www.marathonandbeyond.com/choices/latta.html


21. Full Speed: Active Recovery:
By Kara Douglass Thom
Many sports injuries heal faster, and many athletes heal happier, when they
augment rest with modified recovery workouts.
It happened to me and I survived. It may even have made me stronger. I can say
it now, years later, without cringing: I was injured.

Of course, it happened at the worst time, when I was deep into training for an
Ironman triathlon. Most of my training partners had
experienced some sort of snap, crackle or pop, so at first I thought I was
simply "coming of age" as a triathlete. But there was no
gain with this pain. My back seemed in a constant state of spasm and I could
barely turn my head. Still, somehow I managed to swim,
bike and run - despite the fact that nothing from my athletes' first aid
handbook (ibuprofen, ice, stretching, chiropractic,
massage) brought relief.
When the doctor showed me the x-ray illuminating two bone spurs on my cervical
spine, I felt a wave of relief at finally pinpointing
the problem, followed by gut-wrenching panic at the thought of an injury
compromising my quality of life as a triathlete. The big
race was only nine months away.
Just a decade ago, my only recourse would have been to withdraw from the race
and hope that I was guaranteed a starting spot the
next year. But sports medicine has come a long way. It's now understood that
total rest can be as potentially devastating,
physically and mentally, as injury itself. My doctor prescribed active recovery,
in my case a combination of physical therapy,
strength training and yoga.
These disciplines kept me active, reversed the pain and gave me tools to prevent
a recurrence. In fact, my recovery set me up to be
in better shape for my Ironman, which I finished pain-free and faster than my
last.
More...from Life Time Fitness at:
http://www.lifetimefitness.com/magazine/index.cfm?strWebAction=article_detail&in\
tArticleId=301


22. Ten Tips for Running Safely at Night:
According to the Insurance Institute for Highway Safety last year alone, over
122,000 runners, walkers, and cyclists were hit by
cars. Unless you can workout during your lunch time, if you walk, run, bike, or
skate, you are likely to spend at least some of your
exercise time in darkness.
Collisions with cars and bikes happen on a much more regular basis then we would
like them to. Almost half of fatal crashes
involving runners occur between the hours of 6 p.m. and midnight. The reality is
that for people who work it is hard to exercise
during the daylight hours only. Here are a few safety tips:
1. At night always make sure you are wearing reflective clothing. The ability of
others to see you at night is directly related to
the amount of reflective and light color material you wear.
2. Carry a reliable flashlight not only to see your way but to be seen by
others.
3. If walking or running, stay on the sidewalk and always use the crosswalk.
Avoid areas without sidewalks and crosswalks.
4. On a road always walk facing the traffic; if you're riding a bike, always
ride with traffic.
5. Prior to crossing the street make eye contact with the driver.
6. If possible don't run alone.
7. Don't wear headsets. Use your ears to be more aware of your surroundings.
8. Stay alert. The more aware you are the less vulnerable you become.
9. Bring a cell phone or whistle in case you fall and need help.
10. Carry identification or write your name, telephone number and blood type on
the inside of your shoe.
Remember that safety precautions should be used at all times. If something
should happen to you use your head, stay calm and take
care of yourself.
Provided courtesy of www.night-gear.com.


23. To Wear or Not To Wear a Wetsuit :
"Each age group participant shall be permitted to wear a wet suit without
penalty in any event sanctioned by USA Triathlon up to and
including a water temperature of 78 degrees F. When the water temperature is
greater than 78 degrees F, but less than 84 degrees F,
age group participants may wear a wetsuit at their own discretion."
From USA Triathlon Rule Book - Wetsuits
Triathletes whom I run into and coach always want to know how much money they
need to spend to achieve their triathlon goals. While
there are several pieces of equipment that can legitimately improve performance,
a wetsuit is something that potentially yields very
significant results.
In most cases a wetsuit can not only save you 5-10 seconds per 100 yards, but
also require less energy to do so. If swimming is your
least favorite triathlon leg, a wetsuit can help. Not only can a wetsuit make
you more buoyant, therefore correcting body position,
but it can also add a sense of security if the water makes you uncomfortable.
Since a wetsuit helps you float, it make it very easy
for you to stay "on top" of the water.
More...from the Chicago Athlete at:
http://www.chicagoaa.com/features/wetsuittipsJulyAug05.html


24. Genes Help High-Altitude Dwellers:
The ability to adapt to high-altitude living, and associated physical
activities such as mountain climbing, appears to have a
genetic link, according to a recent Swiss National Science Foundation study.
The finding could help to explain why even fit individuals become tired and
short of breath in higher elevations, while others
experience no apparent ill effects.
Sports physician Hans Hoppeler from the University of Berne, who led the
research project, became aware of the fitness differences
in the 1980s after he studied members of two Swiss Everest expeditions. Some
climbers experienced cell damage in their muscle
tissues.
"We found serious muscle degradation and a loss of muscle mass and oxidative
capacity," Hoppeler told Discovery News.
The climbers' porters on the trek, who were indigenous Sherpas, remained
healthy, and seemed immune to the physical problems high
altitude can cause.
Extended time spent at and above 2.2 miles above sea level challenges most
humans. That is because the oxygen content of air
decreases as altitude increases. Oxygen deficiency, also called hypoxia, can
adversely affect a person's lungs and brain, a
condition commonly referred to as "altitude sickness."
More...from the Discovery Channel at:
http://dsc.discovery.com/news/briefs/20040308/altitude.html


25. Digest Briefs:
* Run the Planet Q and A:
Should I have someone look at the way I run?
I have been running for a few months now, and my daily and weekly mileage has
increased to around five a day, thirty per week. As my
distance has increased I have begun feeling pain across areas of my lower legs.
Someone told me I should have a "gait analysis" done
to see if my feet "run funny". What is the point of having someone look at the
way I run? How will that help ease my pain? - Funny
Feet
More...from RTP at:
http://www.runtheplanet.com/pages/refer/mailbag/mail0043.php

* Triathlon Trivia
Q: When did the first Hawaii Ironman take place and who won?
A: The first Hawaii Ironman took place on February 18, 1978. It began as a
contest amongst friends to determine who was more
fit-cyclists, runners or swimmers. Gordon Haller won that first competition
covering the 140.6 miles in 11:46:40.


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

October 15, 2005:

OAC Corporate Relay & 5K - Ottawa, ON
http://www.runnersweb.com/running/corporate_relay.html

Baltimore Running Festival - Baltimore, MD
http://www.thebaltimoremarathon.com
Baltimore Sun Coverage
http://www.baltimoresun.com/sports/outdoors/bal-marathonspecial,1,4591469.specia\
l?ctrack=1&cset=true

BELAIRdirect.com ZooRun - Toronto, ON
http://www.canadarunningseries.com/zoorun

Ironman Triathlon World Championship - Kona, Hawaii
http://www.ironmanlive.com

Palermo European Cup Triathlon - ITA
http://www.palermotriathlon.org

Tussey Mountainback 50 Mile - Boalsburg, PA
http://www.tusseymountainback.com
USA 50 Mile Road Championships

Women's 5K Classic - Allentown, PA
http://www.womens5kclassic.org

October 15-16, 2005:

The Saturn Relay - Napa Valley to Santa Cruz, CA
http://www.therelay.com/re_new.htm
America's Second Largest Relay

October 16, 2005:

Beijing International Marathon - China
http://www.cits.net/travel/travel/marathon/marathon.jsp

Columbus Marathon - OH
http://www.columbusmarathon.com

Emerald Nuts Staten Island Half Marathon - New York, NY
http://www.nyrr.org/grandprix/si_reg.php

ING Amsterdam Marathon - NL
http://www.amsterdammarathon.nl/home/index.php

Mount Desert Island Marathon - Bar Harbor, ME
http://www.mdimarathon.org

For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race reports on these events at:
http://www.runnersweb.com/running.html

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

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Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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Have a good week of training and/or racing.

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

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