A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
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THIS WEEK:

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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael.
From the beginning, the mission of the company has been to improve the lives of
individuals we work with through the application of
proper and effective fitness and competitive training techniques. Whether your
focus is recreational, advanced, or you are a
professional racer, the coaching methodology employed by CTS will make you a
better athlete. Check the latest monthly column from
CTS at:
http://www.runnersweb.com/running/cts_columns.html.

* Running Research News
Note: Owen Anderson has had to discontinue his weekly column on the Runner's Web
die to his increases commitments on his web site
which has recently been re-launched. He has agreed to carry on with his Question
and Answer feature and to allow us to publish his
weekly column from his Newsletter.

Running Research News is a monthly newsletter which keeps sports-active people
up-to-date on the latest information about training,
sports nutrition, and sports medicine. RRN publishes practical, timely new
material which improves workouts, prevents injuries, and
heightens overall fitness. Check our archive columns from Running Research News
at:
http://www.runnersweb.com/running/RRN_index.html
Send in your training related questions for Owen to answer to
mailto:webmaster@...?subject=Owen_Anderson
Check out the questions and answers from the Q and A Index page at:
http://www.runnersweb.com/running/RRN_AskOwen_index.html

* Peak Performance Online
"Peak Performance is a subscription-only newsletter for athletes, featuring the
latest research from the sports science world. We
cover the whole range of sports, from running and rowing to cycling and
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 latest article from Peak Performance Online at:
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* 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/EmailSale.aspx?BID=37234&AfID=103794&AdID=5075&LP=www.\
peakrunningperformance.com
Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

* WatsonLifeSport
Lance Watson is "Just The Winningest Coach in Triathlon". He has been coaching
triathlon and distance running since 1987. Over the
years, Lance has coached some of the most successful athletes in the sport of
triathlon and duathlon.
Check out the Lance Watson Online Article Index at:
http://www.runnersweb.com/running/LW_index.html


THIS WEEK'S PERSONAL POSTINGS/RELEASES:

We have NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Science of Sport: Critical Velocity - A Pace Between
2. Sports Psychology: Termination Among Endurance Athletes
3. Sportsmedicine: Piriformis Syndrome and Effective Piriformis Stretches
Detailed Treatment Strategies for the Prevention and Treatment of Piriformis
Syndrome.
4. Joe Henderson's Running Commentary - Traveling Light
5. From Running Times
6. The Cornerstones of training
7. Do you have what it takes to run a marathon?
Five tips to help aspiring runners get started.
8. Running Thoughts
Psychology major examines the minds of long-distance runners.
9. Tips on maximizing your running economy
10. Working out pays off at work
11. A comprehensive approach to strength training for triathletes
12. How Badly Do You Want It?
A Blueprint for Training Your Mind for a Great Performance.
13. From Runner's World
14. Fitness with Chris Carmichael
15. Workouts Can Lighten Heavy Hearts
Exercise may equal medication in easing depression, experts say.
16. IOC Consensus Statement on the Female Athlete Triad
17. Genetically altered 'skinny' mice could lead to drug to treat obesity -
study
18. Caffeine and runners
19. Active rest: Rejuvenate and rekindle the flames
20. Nutrition for Distance Running - Are we getting the message across to all
21. Can Pilates Keep you Aerobically Fit?
Pilates improves your body in many ways, but does that include cardiovascular
benefits?
22. Eyes pried open
Sleep-deprived triathletes face an uphill battle.
23. Cyclocross: A race like no other
24. The distance model for success
Why are some distance runners so much better than others?
25. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
A number of charity "runners" were found to have taken some shortcuts in the
Marine Corps Marathon. What would be a suitable
punishment?
* The runners should be banned from future MCMs
* The runners should be banned from all running events
* The association should be banned from future MCMs
* The association should be banned from all running events
* They have suffered enough embarrassment

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:

"Olympic team selection in athletics and the triathlon should be based on:
- One competition (Trials),
- Best result over multiple competitions,
- Average result over multiple competitions,
- Ranking over the previous year."

The results at publication time were:
Answers Votes Percent
1. One competition (Trials) 31 53%
2. Best result over multiple competitions 13 22%
3. Average result over multiple competitions 12 20%
4. Ranking over the previous year 3 5%
Total Votes: 59

FIVE STAR SITE OF THE WEEK: Tri-Newbies Online.
Your Total Triathlon Information Source and Internet triathlon Community.
Check out the site at:
http://www.trinewbies.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: Triathlon Workout Planner
About the Product
Train smarter and get better results no matter how busy your lifestyle.
Triathlon Workout Planner is like having your own personal
support team to prioritize training, fit workouts into your schedule, and plan
for long-term racing success. By choosing the right
workout at the right time, you can actually improve efficiency, technique, and
overall fitness level in less time with these
invaluable tools:
* Three or four key workouts that serve as the core of your weekly training
schedule
* The 80/20 rule, which focuses on the 20% of training that gets 80% of the
results
* Workout choices based on available time and target heart rate for customized
training
* Eight weeks of log pages to gauge progress and make weekly adjustments,
helping you stay on track and stay injury free
* Racing plans for every distance-from sprint to Ironman
Take control of your training and your schedule with Triathlon Workout Planner.
Train more efficiently and effectively for better
performance on and off the race course!
About the Author
John M. Mora is a prolific sports, health and fitness, and medical writer. He is
a former contributing editor to Triathlete and
currently serves as the running columnist and triathlon feature writer for Windy
City Sports. He has written more than 400 articles
for national magazines, including American Health, Women's Sports & Fitness, and
Runner's World. He also coauthored Paula
Newby-Fraser's Peak Fitness for Women (Human Kinetics, 1995) with eight-time
Gatorade Hawaii Ironman Triathlon world champion Paula
Newby-Fraser. Mora's second book with Human Kinetics, Triathlon 101, has sold
more than 60,000 copies worldwide and has been
translated into two foreign languages.
Born in Chicago, Mora has competed around the country in 10 marathons, 70
running and cycling events, and 80 triathlons of various
distances, from sprint to Ironman. He currently owns Creative3, a marketing
business specializing in the health, fitness, and
medical industries. Mora lives and trains in Plainfield, Illinois, a suburb of
Chicago.
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736059\
059

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. Science of Sport: Critical Velocity - A Pace Between
By: Chris Puppione
With the rise of the Internet Age has come a rise in the number of readily
accessible "oracles" of distance training knowledge. Many
of these online personalities pass themselves off as pillars of wisdom in the
running community on the message boards of such
popular websites as Letsrun.com and Run-Insight.com. With all of their
grandstanding and carelessly constructed late-night
revelations, however, these false prophets mingle with some very well-educated,
and sometimes, famous individuals (the likes of Dr.
Jack Daniels, Renato Canova, and Brad Hudson) discussing everything from
nutrition to mileage to interval training and threshold
training. And thankfully, some of these interludes diverge from the juvenile
jabs and blind-leading-the-blind blather, and turn the
heads of even the most knowledgeable runners, coaches, and exercise scientists.
One such topic was able to span across several message boards and spawned many
great responses, demanding that we, as students of
the sport, take a second look. The topic of this discussion, and more
specifically of this article, pertained to something called
"critical velocity." This term, which sounds very imposing and forceful, is just
as transparent and seemingly without definition as
some of our other profound training terms in distance running (i.e. lactate
threshold, anaerobic threshold, etc.) Just as these
other terms have been given multiple names with just as many numerical values,
so too has critical velocity in the scholarly
literature of the physiological community. It has been referred to as critical
speed, critical power, and critical velocity, with
paces ranging from vVO2 MAX down to that which would be comparable to MLSS
(maximal lactate steady state, or a blood lactate level
of approximately 4 mmol). With such a convoluted list of differing terms and
paces, how then do you reconcile the initial question:
What is critical velocity? And once that issue is resolved, then you must
address the next quandary: How will training at my
critical velocity improve my performance? In the end, by training at critical
velocity, you can improve your aerobic profiles by:
1. Bringing about greater fractional utilization of VO2 MAX in order to race
faster at a lower percentage of VO2 MAX for a given
distance.
2. Improving extensibility - an athlete's capacity for running farther at a
faster pace.
3. Performing LT - improving sessions with less volume at a greater intensity in
order to keep legs fresher and stimulate an
athlete's VO2 MAX.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20051109_PRP_CV.html


2. Sports Psychology: Termination Among Endurance Athletes:
Sports Psychology: Termination Among Endurance Athletes
By Michelle Cleere, Sports Psychology Consultant
A friend was training for an entire year for an Iron man triathlon with Team in
Training. It took a lot of time and energy and time
and energy away from other things in life: family, work, friends, social life,
etc. When the event was over she would talk to me
about her depression, weight gain, irritability, and lack of energy. I talked to
her a about what I call "the end" of the season or
seasonal termination. She spent a lot of time with the team and a lot of time
training and now doesn't which left her with very
little time to spend with family and friends. And now she has no resources to
deal with the aftermath of it all. She had a job, a
daughter, a house, friends but those things had been on the back burner for a
year. Figuring out how to get back to the rest of her
life after Iron man training was a real struggle for her. What she is struggling
with I call athletic seasonal termination. This is
not an uncommon issue among endurance athletes.
Event or season termination distress: adjustment difficulties,
occupational/financial problems, family/social problems, body image,
& alcohol/substance abuse. Adjustment difficulties are the negative factors
related to adaptation to event or season termination.
For endurance athletes most are occupationally involved, although depending on
their level of commitment to their sport may not be
as involved and making as much money as necessary. At the ending of an event, a
season or termination of their event or season may
provide some distress. Figuring out how to become more involved with family and
friends can be a huge problem for a endurance
athlete, again depending on their commitment. With many of the athletes I've
worked with, the group or team has provided a
family-like/social environment and taken the place of any outside family or
social activities. Transitioning back into the athletes
family and outside (the sport) social contacts can provide a lot of anxiety.
Body image, is particularly challenging for women,
because many women do struggle with a post event, season, career fluctuation in
weight and struggle in dealing with that.
Alcohol/substance abuse is always a consideration when dealing with a situation
where something is missing or a person needs an
escape where otherwise healthy alternatives are not available.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20051107_SM_Termination.html


3. Sportsmedicine: Piriformis Syndrome and Effective Piriformis Stretches:
Detailed Treatment Strategies for the Prevention and Treatment of Piriformis
Syndrome.
Piriformis syndrome is a condition in which the piriformis muscle becomes tight
or spasms, and irritates the sciatic nerve. This
causes pain in the buttocks region and may even result in referred pain in the
lower back and thigh. Patients often complain of pain
deep within the hip and buttocks, and for this reason, piriformis syndrome has
also been referred to as "Deep Buttock" syndrome.
What is the Piriformis?
The piriformis is a small muscle located deep within the hip and buttocks
region. It connects the sacrum (lower region of the spine)
to the top of the femur (thigh bone) and aids in external rotation (turning out)
of the hip joint.
As you can see from the diagram to the right, there are many muscles and tendons
that make up the hip and buttocks region. The
diagram shows the posterior (rear) view of the buttock. The piriformis is the
horizontal muscle in the center of the picture running
over the top of the sciatic nerve.
What Causes Piriformis Syndrome?
Piriformis syndrome is predominantly caused by a shortening or tightening of the
piriformis muscle, and while many things can be
attributed to this, they can all be categorized into two main groups: Overload
(or training errors); and Biomechanical
Inefficiencies.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20051107_TSH_Piriformis.html


4. Joe Henderson's Running Commentary - Traveling Light:
Late fall is my least favorite time of year for running. Not because the warm
mornings of summer are long gone, along with Oregon's
brief dry season, but because my early-morning runs have faded to black.
These runs just became a little brighter, thanks to a recent purchase. I showed
it to my wife. Barbara knows how set in my running
ways I am, so her comment came with a hint of sarcasm: "It's good that after 40
years you've finally seen the light."
In fact, I'm closer to 50 years a runner. And this fall is the first time, ever,
that I've used anything to light my way. I've
always trusted firm ground to be beneath me when I blindly put a foot down.
A near-accident instantly changed my trusting ways. That October day, most of my
pre-dawn run was street-lit. But near the end came
a stretch of bike path far from any artificial lighting.
Before seeing anything, I heard a whir. The next instant brought the outlines of
a bicycle, headed straight for me a couple of bike
lengths away, then a woman's scream. She veered away, avoiding a collision by
inches.
The biker didn't stop, and neither did I. She shouted over her shoulder, "I'm so
sorry." I looked back and voiced a similar apology.

My heart rate had jumped into the anaerobic zone, even while shuffling my usual
sedate pace. What-might-have-been thoughts crowded
my head.
What if she hadn't veered the good way? With an impact speed of maybe 25 miles
an hour (the bulk of it hers), the results would have
been ugly for both of us.
The biker rode without a light. Technically that's illegal in our town, though
this is a law more often violated than obeyed.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/535.html


5. From Running Times: (www.runningtimes.com)
* Base Building
With fall races mostly behind us, it is time to think of the spring, which means
base training now. In an RT Online article on base
training, exercise physiologist Pete Pfitzinger lists at least four ways the
body adapts to a base of high volume, easy miles:
1. Increased capillarization of muscles. Our bodies grow additional capillaries
to provide oxygen and fuel to muscle fibers and
transport lactate and C02 out.
2. Improved glycogen storage. Our muscles learn to store more fuel so that
reserves do not run out on longer runs.
3. Increased utilization of fat. Our bodies learn to burn more fat (which is
plentiful in proportion to glycogen) making them more
efficient.
4. Adaptation of muscles, tendons, ligaments and bones to increased workloads,
so that we can handle higher levels of training.
You can only get these benefits by putting in easy miles over time. You can't
rush it with more intensity or by cramming in more
volume at the end. With all these benefits, you'd think we'd all be putting in
the miles during the off-season. The difficulty is
that it is hard to see the connection between today's six-miler and a race next
May, making it difficult to get out the door when
the winter wind blows and your schedule gets full of holiday chores.
One suggestion is to figure out a total mileage goal for your base training
period and regularly update a accumulation total toward
that goal. Running 700, 1,000 or 1500 miles before your next marathon is
motivating, and each week, each day, brings you closer (or
not, if you don't get out the door). In running, as in much of our lives, we
will find, as social psychologist Dr. David G. Myers
says in The Pursuit of Happiness, that "Although we often overestimate how much
we will accomplish in any given day, we generally
underestimate how much we can accomplish in a year, given just a little progress
every day." That little progress each day will
yield big results next spring. It is, in fact the only way we can get there.
--Jonathan Beverly, Editor in Chief


6. The Cornerstones of training:
Welcome to the 'cornerstones of training'. Here you will find the basics behind
the development of a good training regime that will
benefit your running. This article is by Dave Spence - resident coach, Cape
Town. Time-to-Run
Athletic training and competition are complex activities, with many variables
contributing to success. However, all training
principles and physiological laws of training are based on three very basic
rules or cornerstones. These cornerstones eventually
determine how successful your training will be, whether for the 100m sprint,
shot put, middle and long distances or ultra-marathons.
The cornerstones are moderation, consistency and rest.
Moderation
Moderation basically comes down to not going to extremes in any aspect of
training. Inexperienced distance runners, for example,
should not attempt to run the excessive mileage in training that world-class
runners often do. Serious injuries may develop that
could bring your running career to an abrupt and premature end. Extensive
volumes or hours of training are not necessary on a
consistent basis and should be done judiciously. Only at the most advanced
levels of the sport (and after 6 to 10 years of training)
does the need for fairly extensive appear.
It is true that athletes in some events have trained very intensively and
extensively and have reached outstanding levels of
performance. However, the long-term results of such training programmes are
inconsistent, with more athletes failing than succeeding
in reaching the top. Some athletes develop serious injuries, and many become
physiologically drained by the heavy training loads. We
do not read much about these athletes in athletics literature because stories
about failed sportsman and women do not sell - the
world prefers to read about winners.
More...from Time-to-run at:
http://www.time-to-run.com/training/articles/cornerstones.htm


7. Do you have what it takes to run a marathon?
Five tips to help aspiring runners get started.
With the 2005 New York Marathon coming up on Nov. 6, you might be inspired to
dust off your sneakers and take a nice jog in the
park. Some people will develop such a case of runners-envy that they'll even
start training for a marathon. But do they have what it
takes?
"In the few days and weeks after a major marathon, what we see happening all the
time is people rolling off the coach and pounding
out the miles," says Sam Grotewold, professional athlete manager at New York
Road Runners. "That's when injuries and burnout
happens."
It's not that you have to be a special type of athlete in order train for a
marathon - but you most certainly have to be prepared.
"A marathon is a huge commitment and investment, not only physically, but also
emotionally and mentally," says Grotewold. "It's as
hard emotionally to get up at six in the morning and run as it is physically,
believe me."
More...from MSNBC at:
http://msnbc.msn.com/id/9899887/


8. Running Thoughts:
Psychology major examines the minds of long-distance runners.
You're running a 10-mile race. Your heart is racing. Sweat drips from your brow.
What's going through your mind?
Senior psychology major Jessica Ramsay wants to know.
During the summer of 2004, Ramsay conducted a study of long-distance runners to
discover what people are thinking while they're
running, and how gender, age, and, athletic experience may factor in.
There are two main types of "attentional focuses," or things people think about,
Ramsay says. Runners who "associate" focus more on
the internal state of their bodies, thinking about things such as their pace,
their breathing rhythm, or how their feet feel. Those
who "dissociate" focus on random ideas, ranging from their families to a movie
they saw last week.
Through her survey of more than 120 runners participating in a 10-mile race in
Columbus, Ohio, she found that those with more
running experience were more likely to associate, and finished the race more
quickly than their counterparts. Age and gender did not
significantly affect one's inclination to associate or dissociate, says Ramsay,
who hopes to publish her research.
More...from Ohio University at:
http://news.research.ohiou.edu/studentresearch/index.php?page=138&item=183


9. Tips on maximizing your running economy:
When scientists use the phrase "running economy," they aren't talking about shoe
sales or road race entry fees. Instead, they are
referring to something similar to the so-called fuel economy of one's car. As
you know, a car's fuel economy is the distance it can
travel on a certain amount of gasoline; a compact sedan that gets 40 miles per
gallon (mpg) is said to be very economical, whereas a
gas-guzzling SUV getting 10 mpg is considered uneconomical.
Runners, like cars, can vary considerably in their fuel economy; it's just that
runners burn carbohydrates and fat rather than
gasoline. In this article, I'll discuss some of the factors that affect running
economy in hopes of helping you get as much mileage
as possible out of your fuel.
The importance of economy
Measuring someone's running economy is equivalent to asking the question, "How
far can this person run using a given amount of
energy?" Energy use is usually reported in terms of oxygen consumption; the
farther the person can run per unit of oxygen consumed
-- or, stated another way, the less oxygen he/she consumes in running a given
distance -- the more economical he/she is.
More...from Greg Crowther at:
http://faculty.washington.edu/crowther/Misc/RBC/economy.shtml


10. Working out pays off at work:
By John Briley, Washington Post
What if exercising during the workday actually improved efficiency, along with
mood and energy levels? In other words, what if
increased productivity actually made up for the time workers were away from
their desks?
A British study conducted at the University of Bristol showed that workers were
more productive and better able to manage time
demands - and got along better with colleagues - on days when they exercised at
work than on days when they didn't.
The six-week study, of 130 women and 80 men ages 23 to 57, had participants work
out (mainly aerobics, with some yoga and
stretching) for 31 to 60 minutes each session. All participants had employers
that offered on-site exercise programs.
They were instructed to exercise at least one day a week, but most exercised
twice or more, said lead investigator Jim McKenna, a
professor at Leeds Metropolitan University. "Two in three people reported
improvements" in at least one measure of work performance,
he added.
A few caveats: The workers were involved in workplace exercise programs before
the study and reported feeling confident in their job
performance. Further, the assessments of productivity are based on self-reports,
a notoriously unreliable method.
Still, McKenna called the results "striking," noting he expected a boost in mood
improvement from exercise but not productivity
gains, which averaged 15%.
Since one hour is 12.5% of an eight-hour day, if workers are 15% more
productive, the exercise makes up for itself..
From the Washington Post.


11. A comprehensive approach to strength training for triathletes:
With the season winding down and winter rolling in, it's time to shift gears and
start preparing for a good off-season. With our
beat up bodies and worn out minds, it's time to take some time off and
transition into a rebuilding phase for next year.
If we did things right, then we should only need a few weeks off before starting
to work on our base, enjoying some cross-training
and heading into the gym.
It's no secret that proper strength and conditioning work can be what separates
the winner from the runner-up and a successful
athletic career from one of disappointment -- or worse, pain and injury.
Research supports this as does the experience of many a
successful endurance athlete. In a sport that involves repetitive, cyclic
movement, and three sports to boot, a
scientifically-designed conditioning program is the key to a successful season.
Most of us participate in some kind of strength and conditioning program in the
off-season, but are we doing it for the right
reasons? Maybe. Many athletes think they're doing the right things, but when
asked why they're doing them, their reasoning may be a
little shaky. The primary reasons for employing a conditioning program in the
gym include:
Improving functional flexibility and sport-specific range of motion:
1. Stabilizing and strengthening of the core to prevent injury and create a
solid foundation for biomechanical efficiency
2. Strengthening tendons, ligaments and stabilizing musculature to improve joint
integrity
3. Strengthening the weakened, long muscles to rectify muscular imbalances that
result from overuse, thus improving posture
4. Increasing movement-specific lean muscle mass that has been broken down over
the course of the season
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12502


12. How Badly Do You Want It?
A Blueprint for Training Your Mind for a Great Performance.
"It is a hoary truism that with few exceptions-Babe Ruth, Jean-Claude Killy,
Edwin Moses, Eric Heiden-the level of competition at
the very top is dead even. The winners have little advantage in strength,
technique, or training; the difference comes in
psychology." -John Jerome
Over the past year I have been on a quest to figure something out. As a coach,
counselor and former elite runner I know that many
athletes undermine their ultimate performance potential despite expending so
much time and energy on trying to improve. I have tried
to get my mind around why this happens. I've struggled with my thoughts when I
run, and I've talked to any runner who'll listen to
me.
On one particular run with a client, a scientist training for the Olympic
Marathon Trials, I was explaining my structural theory of
performance breakthroughs. I had been refining this and I wanted her take on it.
Betsy is a tremendous athlete, with a scientist's
ability to cut away the fluff and get to what is real. She has run a 2:45
marathon and believes, two kids later, that she can still
run sub-2:50. If anyone can do it, Betsy can.
As we ran, I explained my thoughts. I had come up with a step-by-step plan to
help athletes achieve performance breakthroughs. There
are two parts to this process. Part one contains six steps:
1) Make a decision. This decision can be at many different levels. The novice
runner may decide to begin a structured running
program. The competitive runner may choose to sacrifice some time on the job so
her lifestyle will support a more ambitious training
program. The elite competitor may commit to doing whatever it takes to reach a
goal, such as qualifying for the Olympics.
2) Consult the experts. Once you've made a decision, it is important to obtain
the best possible information and advice. The novice
runner should read running articles (good, you're following my advice on that
score) and books and join a running club. For the
competitive runner, this step probably involves getting a coach or adviser and
plotting a strategy for optimum and efficient use of
time and energy. For the elite competitor, concentrating more on the mental and
emotional aspects of running may be the necessary
step toward a breakthrough performance.
There are many resources available: coaches, sport psychologists, exercise
physiologists, nutritionists, etc. You'll find
information in countless articles and books, on the Web and by talking to other
runners. Read, listen and absorb as much information
as you can, but remember to screen your sources wisely. There are many so-called
"experts" out there. Find people whom you trust,
who are willing to meet you at your level and who have time to invest with you.
More...from Running Times at:
http://www.runningtimes.com/issues/99nov/palmer.htm


13. From Runner's World:
* Coach's Corner
A Tip for Your Toes: "If your feet tend to get really cold on your runs, treat
your shoes with a waterproof spray. The spray will
protect the shoes from the elements and, in turn, keep your feet warmer." - Jeff
Galloway
* Injury Prevention
Don't Train in Vain: If you do get injured, don't compound it by "training
through it." Not only will this delay the healing
process, it could cause a "referred" injury if you're favoring one muscle group
over another.
* Performance Nutrition
Beware of Fast Food: Not only are hamburgers and soda fattening, but they can
dehydrate you and hurt your performance suggests Gary
Wadler, M.D. of New York University School of Medicine. Dr. Wadler says that
soda and other fast foods can cause bloating, and when
people are bloated they tend not to drink enough liquids.
* Words That Inspire:
"If you don't invest very much, then defeat doesn't hurt very much and winning
is not very exciting." -Dick Vermeil
* Editor's Advice
As the days grow shorter, remember visibility on the road. Wear as much
reflective safety gear as possible. And don't forget your
pet -reflective running jackets are available for dogs too!" -Erin Ploskonka, RW
junior designer
* Training Talk
"Achieving a goal starts with a realistic plan. Begin with a realistic program
based on your health history and progress from there.
Set your goal to finish the race comfortably and enjoyably rather than torturing
yourself until your body quits." -From Marathoning
for Mortals by John Bingham


14. Fitness with Chris Carmichael:
Q: I have been participating in duathlons, but I find my biggest problem is
that I carry too much upper body muscle. Are long
training rides/runs the only way to improve strength to weight ratio for the
bike/run?
- Sam, Boston, Massachusetts
A: Doing long endurance training sessions is only one part of the picture if you
are looking to drop weight in order to improve your
strength (or power) to weight ratio. It is a common belief that if you train for
long periods of time at a lower intensity, you'll
burn more fat and thus lose weight. It is true that you burn a greater
percentage of fat at lower intensities, and that at higher
intensities you burn a greater percentage of carbohydrate. However, training at
higher intensities allows you to burn a greater
number of calories overall, so that ultimately you will actually burn more total
fat (even if the percentage of fat usage is lower).

So, one of the keys to dropping weight is to incorporate some different training
intensities into your program. For example,
you can add some hill repeats to your running workouts, or some sprinting or
power work to your cycling workouts. This will achieve
two goals: it will improve your fitness and make you a faster runner and
cyclist, and it will increase your caloric burn during your
workout which can lead to weight loss. Just make sure that you don't overdo it
on the intervals; because the intensity is higher,
you need to make sure that you give yourself appropriate rest and recovery.
More...from Outside Online at:
http://outside.away.com/outside/bodywork/carmichael-20050919.html


15. Workouts Can Lighten Heavy Hearts:
Exercise may equal medication in easing depression, experts say.
The millions of Americans stricken each year by debilitating depression may want
to consider running away from their problem -- or
walking, swimming or dancing it away.
"What the studies are showing is that exercise, at least when performed in a
group setting, seems to be at least as effective as
standard antidepressant medications in reducing symptoms in patients with major
depression," said researcher James Blumenthal, a
professor of medical psychology at Duke University in Durham, N.C.
According to Blumenthal, other studies are beginning to suggest that solitary
exercise, such as workouts at the gym or a daily jog,
can be just as effective as group activities in beating the blues, and that
"duration of exercise didn't seem to matter -- what
seemed to matter most was whether people were exercising or not."
Blumenthal was lead author on a much-publicized study released five years ago
that found that just 10 months of regular, moderate
exercise outperformed a leading antidepressant (Zoloft) in easing symptoms in
young adults diagnosed with moderate to severe
depression.
And another study released earlier this year, by researchers at the University
of Texas Southwestern Medical Center at Dallas, found
that 30-minute aerobic workouts done three to five times a week cut depressive
symptoms by 50 percent in young adults.
More...from Health Scout at:
http://www.healthscout.com/news/1/528348/main.html


16. IOC Consensus Statement on the Female Athlete Triad:
Protecting the health of the athlete is the primary goal of the International
Olympic Committee's Medical Commission (IOC MC). While
athletes should be encouraged to strive for excellence, there is an obligation
on the part of coaches, team physicians, other health
care providers, International Federations, and sport governing bodies to
recognise pressures, actions, and situations that may be
detrimental to the athlete's health. One area of concern for many female
athletes is the pressure to meet unrealistic weight or body
fat levels. Some may respond to this pressure with excessive dieting and slip
into disordered eating, which in turn can lead to a
serious eating disorder such as anorexia nervosa or bulimia nervosa. Disordered
eating can lead to low energy availability (an
energy intake inadequate to meet energy expenditure), which can disrupt the
reproductive cycle and result in amenorrhea. The
combination of disordered eating and irregular menstrual cycles eventually lead
to a decrease in endogenous oestrogen and other
hormones, resulting in low bone mineral density hence the term "Female Athlete
Triad".
More...from the IOC at:
http://www.olympic.org/uk/organisation/commissions/medical/full_story_uk.asp?id=\
1540



17. Genetically altered 'skinny' mice could lead to drug to treat obesity -
study:
In a discovery with implications for fighting obesity in humans, Canadian
scientists have discovered a molecular switch in specially
bred laboratory mice that makes the animals skinnier than their normal brethren.
The altered mice, which lack a certain gene, have half as much fat as normal
mice - and the fat they do have isn't the kind that
piles on the weight, say researchers at the Ottawa Health Research Institute.
Anthony Scime, a molecular biologist at the University of Ottawa institute, said
the leaner mice have a higher proportion of what
are known as brown fat cells, which burn up fat and release it as heat.
Normal mice - and humans and other mammals, for that matter - have mostly white
fat cells, which metabolize fat as energy to fuel
muscles and other bodily functions.
So when food intake exceeds energy output, these white fat cells multiply and
expand in girth, Scime said Tuesday from Ottawa. "You
just keep on getting bigger and bigger."
The knocked-out gene in the mice - called P107 - seems to act as a switch on
precursor cells, causing them to develop into
heat-producing brown fat cells instead of lipid-storing white fat cells, said
lead investigator Michael Rudnicki, director of
molecular medicine at the institute.
More...from Canada.com at:
http://www.canada.com/health/story.html?id=a8a4c54b-de95-4211-bbde-2a96bbf7012f


18. Caffeine and runners:
Many runners enjoy a caffeine-lift either as a morning eye-opener, during daily
coffee breaks, before training run, and during
competitive events. Questions arise about caffeine: should I use caffeinated
gels during long runs? What about caffeine in sport
drinks? Does coffee enhance performance, or is it dehydrating? The purpose of
this article is to look at caffeine (most commonly
consumed as coffee) as a part of a sports diet and help you determine whether
you want to take it or leave it.
Caffeine and hydration
We have all heard the warning: coffee has a diuretic effect, is dehydrating, and
does not count as a fluid replacer. While once
deemed true, we now know differently. The truth is, a moderate intake of coffee,
cola and other caffeinated beverages do count
towards fluid needs, particularly if you are accustomed to consuming caffeine as
a part of your daily diet (don't we all know
someone who drinks only coffee - no water - and is fully functional?). Given
about 80% of us drink coffee (55% daily, 25%
occasionally), and the average intake is about 200 mg caffeine/day (3 mg/kg),
most runners are familiar with caffeine's benefits of
heightened alertness and performance. The military is intensely interested in
the physiological effects of caffeine on hydration.
Hence, they have researched the effects of moderate and high doses of caffeine
(3 and 6 mg/kg body weight) on hydration. Using
subjects who habitually consumed a relatively low amount of caffeine, equivalent
to one 6-ounce cup of brewed coffee (100 mg/day;
about 1.3 mg caffeine/kg), they found no detrimental effects of caffeine on
24-hour urine volume (Armstrong, International Journal
of Sports Nutrition, June 2005). By day's end, the urine losses were similar
whether the person consumed no caffeine or a high dose.
How did the "coffee is dehydrating" myth start? The initial studies looked at
urine collection just 2 to 4 hours after
caffeine-consumption (not the 24-hour picture), did not compare coffee to water,
or used very high doses of caffeine. We now know
people have similar urine volume whether they consume caffeinated (less than 3
mg caffeine/kg) or plain water.
More...from Run the Planet at:
http://www.runtheplanet.com/pages/refer/articles/coffeerunner.php


19. Active rest: Rejuvenate and rekindle the flames:
As the racing season comes to a close and the colors of the trees start to
change, fall, the season of change, begins the athlete's
transition into rest, relaxation and rejuvenation.
Want to win next year? Don't think about it for the next two weeks!
Reprioritize
The first step towards victory next year begins by getting away completely from
this year.
Before I discuss the reasoning and benefits of active rest, do your body a
service and take time completely off the bike. I suggest
you take a good two weeks off and knock out the annual 'Honey Do' list or go on
that special vacation.
Plan "the break" with family and work in mind and simply relax from the bike.
Earn those family brownie points so you can balance
the hectic lifestyle that goes along with bike racing and traveling during the
season. I promise you that your season will be long
and fruitful if you plan your season properly, which includes your rest periods
with all the variables involved.
Readjust
I like to plan breaks differently for different athletes but it really comes
down to three things: mental freshness, climate and
personal goals. If you're tired, mentally or physically, then take the break
now. Don't force it! When it's time, you must be ready
and want to come back, but don't even think about slinging a leg over the top
tube until the momentum returns.
For athletes who live in areas that have true winters and are still mentally
fresh, then keep going with your training program and
enjoy the fall weather. Group rides are common so hook up with some training
partners for the company, increased intensity, and
extra recovery that's conducive to riding in a group.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12492


20. Nutrition for Distance Running - Are we getting the message across to all:
There is probably no other area of sports nutrition that has been researched
more than that concerning the effect of diet on
endurance exercise and more specifically distance running.
The original work which led to the technique of carbohydrate loading was
published back in 1939 by two Scandinavian physiologists.
They compared the exercise tolerance of a group of subjects on a cycle ergometer
after they had followed a normal mixed diet, a diet
containing fat and protein and a diet high in carbohydrate - each for three or
four days. Following the diet high in fat and
protein, performance almost halved compared to that after the mixed diet. But
their endurance capacity nearly doubled after the high
carbohydrate diet compared to their performance following the mixed diet.
With the development of the biopsy needle in the early 1960s two Swedish
clinicians, Bergstrom and Hultman, were able to take very
small samples of muscle and analyse them for glycogen content. They showed that
fatigue in endurance exercise (in this case cycling)
was associated with a fall in muscle glycogen in the exercising muscles. Their
subsequent experiments published in 1966 were to
shape the concept of carbohydrate loading.
More...from the Lucozade Sport Science Academy at:
http://www.thelssa.com/lssa/article/article.asp?article=219&t=sc_newsletter
[Free registration required]


21. Can Pilates Keep you Aerobically Fit?
Pilates improves your body in many ways, but does that include cardiovascular
benefits?
Check out the floor of any fitness tradeshow or the group fitness schedule at
most health clubs and it's clear that Pilates is still
one of the hottest trends in fitness.
And no wonder-its long list of benefits includes improved body mechanics,
balance, coordination, strength and flexibility.
But is it enough to keep you aerobically fit? In other words, does Pilates
provide enough of an cardiovascular training stimulus to
offer cardiovascular benefits as well? To date, very few studies have examined
whether Pilates could be categorized as having an
aerobic component. So, as we often do, we turned to the researchers at the
University of Wisconsin, La Crosse, to help answer that
question for us.
The Study
Lead researchers Stefanie Spilde and John Porcari, Ph.D., recruited 15 healthy
women, ages 18 to 26, with at least an intermediate
level of Pilates experience (see Table 1 for a more details about the subjects).
After a preliminary V.O2 max test, each subject
participated in two 50-minute Pilates mat-training sessions (one beginner, one
advanced), following a videotaped routine for
consistency. All participants were given the opportunity to practice their
assigned routines prior to data collection.
More...from ACE Fitness at:
http://www.acefitness.org/getfit/PilatesStudy2006.pdf (PDF format file)


22. Eyes pried open:
Sleep-deprived triathletes face an uphill battle.
When I was an internal medicine intern, my friends used to tell me I was nuts.
Back then I would work and work and then work some
more, often on no sleep. A typical call day would start at 6 a.m. and end at 5
p.m. the following day. If I slept for an hour during
that time I considered myself lucky.
After my shift, I would head to the pool, go for a run or get on my bike for a
workout. Sleep became a luxury (not a priority) as I
tried to fit everything into my hectic schedule.
Despite the long hours at work, I was determined to stay in shape and keep
competing in triathlon. Often I would feel dizzy or
lightheaded during these workouts, but trudged through them regardless.
Sometimes when I was spinning at the gym I would close my
eyes and take one-minute naps. This ludicrous behavior finally ended when I fell
asleep and drove off the road returning home from
the pool. After that, sleep grew as a priority.
Sleep isn't negotiable
Does this behavior sound similar to your own? As triathletes, we may also wear
many other hats in our lives: parent, spouse, busy
professional, student or community leader. Juggling it all and finding time to
train for triathlon can be difficult.
As a result, triathlon tends to attract disciplined individuals who are
successful at multi-tasking behavior, but sometimes it also
attracts those who simply take on too many tasks. As we strive to fit in more
and more commitments each day, something ultimately
gets sacrificed. That something is often our commitment to sleep.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12414&sidebar=26&category=triathlon


23. Cyclocross: A race like no other:
For reasons unfathomable to me, cycling has never really caught on in this
country. Television ratings for cycling events barely top
a late-night screening of Ernest Goes to Camp.
ranted, thanks to the recent success of American riders (one in particular),
there has been more interest recently. But the fact
remains that Americans view cycling as a "slow" sport, opting for the quick
clash of football helmets or high-scoring basketball
action or even the cheek-clinching drama of ... golf?
There is one brand of cycling, though, that should silence all but the rowdiest
of armchair quarterbacks. It's a fast-paced
half-breed known as cyclocross. Cyclists in this all-out sport explode from the
sound of the gun. Dirtier than late-autumn football,
with more hops than playoff basketball, cyclocross has all the elements,
including the drama, to keep any sports fan on the edge of
their sofa. But the coverage is still limited, so the best way to truly
experience the action is to head out and see -- or better
yet compete in -- a cyclocross race.
Cyclocross basics
The races in cyclocross start with an every-man-woman-and-child-for-themselves
sprint before the course narrows, forcing the field
of competitors to jockey for position. Then come the obstacles. Racers have to
dismount, shoulder-sling their bikes and hop, skip
and jump over a series of low barriers set up throughout the route. What's more
exciting than that? Golf? Please. Yet this
microculture remains on the fringe of the already tiny American cycling
subculture.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12487


24. The distance model for success:
Why are some distance runners so much better than others? A complete answer to
this question might mention race tactics, motivation,
nutrition, and many other factors. Clearly, though, how well you run depends
first and foremost on what kind of body you have; some
bodies are built for speed, and some are not. So how does the body of a top road
racer differ from the body of a back-of-the-pack
Jack? Again, there are many traits to consider, but exercise scientists have
found that most major differences in endurance
performance can be explained in terms of three variables: VO2max, lactate
threshold, and running economy.
In the language of academia, these three components collectively are said to
constitute a model of performance. In general, a good
model does at least two things: it helps explain why things are the way they are
(e.g., "Audrey is faster than Blythe because she
has a better running economy"), and it makes testable predictions (e.g., "Carlos
will beat Dorian in next weekend's Groovy Groundhog
10K"). The model we'll review in this article is not universally accepted
(Noakes, Medicine and Science in Sports and Exercise 30:
1381-98, 1998), nor can it account for every single aspect of distance running
success. However, many respected scientists have
endorsed this model because of its considerable ability to explain and predict
endurance performance (Joyner, Journal of Applied
Physiology 70: 683-7, 1991; Coyle, Exercise and Sport Sciences Reviews 23:
25-63, 1995; Bassett & Howley, Medicine and Science in
Sports and Exercise 29: 591-603, 1997; Jones & Carter, Sports Medicine 29:
373-86, 2000).
We will now examine the three parts of the model and discuss why each one is
important to distance runners.
More...from Mark Crowther at:
http://faculty.washington.edu/crowther/Misc/RBC/model1.shtml

25. Digest Briefs:

* Math teacher runs over 300 miles without sleep!
During a four-day stretch, Calfee, a middle school math teacher, set a new world
record by running more than 316 miles without
sleeping. During his 92 hour run, Calfee's feet were so sore, he had to use duct
tape on his feet to protect his blistered skin. "He
went through pretty much every emotional level, all the highs and lows you go
through," training partner David Snipes recalled.
"It's a tough thing to do. We had a pretty good time though. We talked about
anything and everything just to keep moving."
After finishing the feat never before achieved in running, an exhausted Calfee
said "I really don't want to go to sleep. I want to
eat," Calfee later confessed that he would catch some zzz's after he grabbed a
bite to eat with some friends.
To prepare for his record-breaking run -- Calfee needed a permit to run in the
state park, a sanction for his attempt from the
Guinness folks, personal liability insurance, plenty of volunteers to help keep
him awake, not to mention endless hours of training
that started in May.
Once the record breaking run began, friends spent shifts at the park to keep a
lookout for Calfee and to provide nourishment as
needed. Calfee took short breaks to eat after each 25-mile loop through the
park, but he never slept.
Calfee started running in College just to stay in shape, but his hobby quickly
turned to passion.
His new world-record run makes that abundantly clear.
From Peak Running Performance (www.peakrunningperformance.com)


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

November 12, 2005:
A1A Marathon - Fort Lauderdale, FL
http://www.a1amarathon.com
* Postponed to February 19, 2006 due to hurricane damage*

CIS Cross Country Championship - Halifax, NS
http://cisport.ca/e/championships/cross_country/2005/index.cfm

Dowd YMCA Half Marathon - Charlotte, NC
http://www.runforyourlife.com

Max's Run for a Reason 5K - Minneapolis, Minnesota
http://www.maxwellbest.com

Mountain Home Marathon for Kenya - Mountain Home, Arkansas
http://www.mountainhomemarathon.com

Suntrust Richmond Marathon - Richmond, VA
http://www.richmondmarathon.com

Television - NBC 4:30 PM EST
2005 Ford Ironman World Championship

November 13, 2005:
Harrisburg Marathon - Harrisburg, PA
http://www.harrc.org

Monaco Marathon - Monaco
http://www.monaco-marathon.com

New Plymouth World Cup - NZ
http://www.trinewplymouth.co.nz/

Old Reliable Run 10K/5K - Raleigh, North Carolina
http://www.runnc.com

Silverman - Iron Distance Triathlon - Las Vegas, NV
http://www.silvermannv.com

November 27, 2005:
Ottawa Dome Distance Dance - Ottawa, ON
http://www.ottawalions.com
** First Athletics Event to ever be contested in the Dome, North America's only
indoor 400M track**


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

StopZilla! Block pop-ups
http://click.linksynergy.com/fs-bin/stat?id=vVGS2V*0iZg&offerid=80634&type=3&sub\
id=0

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

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

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

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

LX Sport - Leading Edge Sports Products for Women.
"We strive hard to bring you the best fitness and sports products on the market
that we can find. Our product range is constantly
evolving"
http://www.lxsport.com/products.php?PARTNER=runnersweb. Use the promotion code
"RWEB".
This application was recently featured on National TV - please see the following
link:
http://easylink.playstream.com/networknewssource/hdo/onlinetrainer.wvx

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

Triathlon Meetup
http://triathlon.meetup.com/r/d5n6/d5n6/0/http://triathlon.meetup.com/?a=d5n6/
Triathlon Meetups! Happening THIS month, find out when .

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

adidas' running apparel at 15% off! All running shorts, pants, and
shirts at reduced prices .
http://service.bfast.com/bfast/click?bfmid=20812557&siteid=39999062&bfpage=15745\
\37

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
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

Buy all your sporting goods at Fogdog Sports, your anytime, anywhere sports
store.
Click here: http://www.fogdog.com/cgi-bin/affiliate?siteid=40054907

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