A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
The Runner's and Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and
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6. The Toronto Marathon, October 15, 2006
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7. LifeSport by Lance Watson - Professional Coaching
Lance Watson 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. A Human Kinetics
graduate (sport psychology minor), Lance has had the
opportunity to work with and be mentored by numerous world-class swim, bike, run
and triathlon coaches and liaise with many top
sport professionals (scientists, psychologists, nutritionists, therapists, etc.)
Lance has coached at the 2000 Olympics, 2002 Commonwealth Games and 2003 Pan
American Games. He has been head coach at several
national-team events and coached at various Ironman, ITU World Cup and world
championship events. As well, he was an award recipient
as "Triathlon Canada Elite Coach Of The Year" four consecutive years from
2000-2003. He was the 2004 Olympic Team Head Coach
(Triathlon).
http://www.runnersweb.com/running/LifeSport.html


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The winner of our April Pegasus Quiz was Jacques Bourgeois of Ste-Foy, Quebec.

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winner getting FREE entry into the RunnersWeb5K.com
Race for Women which will be held in Ottawa on June 24, 2006. Check it out at:
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Sub 18:00 5K women runners should contact me for FREE entry into the race.

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

* Peak Performance Online
Peak Performance is a subscription-only newsletter for athletes, featuring the
latest research from the sports science world. We
cover the whole range of sports, from running and rowing to cycling and
swimming, and each issue is packed full of exclusive
information for anyone who's serious about sport. It's published 16 times a
year, including four special reports, by Electric Word
plc. Peak Performance is not available in the shops - only our subscribers are
able to access the valuable information we publish.
Check out our article archive from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html

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

* 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

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


THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We have NO personal postings this week:


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Sportsmedicine: Stretching for Injury Rehabilitation
2. Sports Nutrition: Energy Bars
3. Sports Psychology: Where to Begin with your Mental Training Plan this season!
4. From Running Times Magazine
5. Joe Henderson's Running Commentary -Advice to Advisers
6. Thin, Light... and Fragile
What all runners should know about bone health.
7. Fast transitions: Socks or no socks?
8. Injury prevention and maintenance
9. Women and iron
What every woman should know about iron and performance.
10. Mountain bikers' dark streak
Cyclists are heading out after sunset for reasons both practical (schedules) and
personal (sensory rush).
11. Hydrate, or be Very Poorly Indeed!
12. From Runner's World
13. Fitness with Chris Carmichael
14. If you're not careful, even exercise can be bad for you
15. 2006 Spring Running Shoe Review
16. Low-Calorie Diet May Lead to Longer Life
17. Prosperous running: Flexibility
18. Some helpful running tips
19. Get fit? No sweat
If you want to lose weight, be healthy and live longer, forget the gym. A new
book claims that ordinary activity, even fidgeting,
can be more effective than hard exercise.
20. Dr. Gabe Mirkin's Fitness and Health E-Zine
21. Mental strategies to train for a marathon
22. Superachievers
23. The taper caper
Why, when and how to ease off as race day approaches.
24. Run Your Best Marathon. Really.
A put-all-your eggs-in-one-basket program that works if you let it.
25. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Which race entry methods do you use?
Postal
Online
In person"

You can access the poll from our FrontPage ( http://www.runnersweb.com) 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:
"Which of the following workouts do you incorporate into your training on a
regular basis?
Answers Votes Percent
1. Long runs 48 20%
2. Tempo runs 34 14%
3. Hill training 34 14%
4. Pace intervals 24 10%
5. Speed intervals 29 12%
6. Running drills 15 6%
7. Pilates, yoga, etc. 28 12%
8. Other 24 10%
Total Votes: 236


FIVE STAR SITE OF THE WEEK: Triathlon Ireland, Home of Triathlon in Ireland.
Triathlon Ireland (TI) is the national governing body for the sport of
Triathlon, Duathlon and Aquathlon in Ireland, affiliated to
the International Triathlon Union (ITU) and the European Triathlon Union(ETU).
Our main responsibility is for promoting and
sanctioning triathlon related events throughout Ireland, aid and develop our
athletes, from Novice to Elite and grow this relatively
new sport in Ireland.
Visit the site at:
http://www.triathlonireland.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: Blown
by Francine Mathews
In her latest novel, "Blown," former CIA analyst turned author Francine Mathews
spins a tail of espionage which includes one of the
running industry's greatest nightmares: a terrorist attack on a major marathon.
"As thousands of runners line up for the Marine Corps Marathon in Washington,
D.C., no one suspects that in a matter of hours the
event will become a race between life and death," reads the promotional copy on
the author's website.
The plot centers around a U.S. secret agent, Caroline Carmichael, whose husband,
Eric (another secret agent) has had his cover blown
and his life is now in danger. Carmichael is "torn between a desire to save her
husband and her duty to save her country," according
to the author's promotional materials, and she "is drawn back into a treacherous
labyrinth where trusting others is as good as
suicide."
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0553803301/runnersweb/104-3404225-2914344\
?v=glance&s=books


THIS WEEK'S NEWS:

1. Sportsmedicine: Stretching for Injury Rehabilitation:
Speed up Your Recovery with the right type of Stretching
Choosing the right type of stretching during your rehabilitation program will
have a tremendous effect on the speed of your
recovery, while choosing the wrong type could lead to further injury and a very
slow recovery.
So what type of stretching is best for which phase of the recovery process?
The recovery process of a soft tissue injury can be broken down into a number of
phases and it's important that the right type of
stretching be employed for each phase.
The First 72 Hours
Without a doubt, the most effective, initial treatment for soft tissue injury is
the R.I.C.E.R. regime. This involves the
application of (R) rest, (I) ice, (C) compression, (E) elevation and obtaining a
(R) referral for appropriate medical treatment.
Where the R.I.C.E.R. regime has been used immediately after the occurrence of an
injury, it has been shown to significantly reduce
recovery time. R.I.C.E.R. forms the first, and perhaps most important stage of
injury rehabilitation, providing the early base for
the complete recovery of injury.
However, during this phase of the rehabilitation process NO STRETCHING should be
used at all! This is not the time to start
stretching. Concentrate on the R.I.C.E.R. regime and avoid all stretching or any
activity that puts stress on the injured area.
Stretching during this early stage of the rehabilitation process will only cause
more damage to the injured tissues. Avoid
stretching during the first 72 hours.
The Next 10 to 14 Days
After the first 72 hours most of the initial swelling will have subsided and you
can start with some gentle active rehabilitation
techniques.
The most effective treatment at this stage is the use of heat and massage, but
including light, gentle static and passive stretching
exercises after your heat and massage treatment will help to dramatically speed
up the recovery process. So what is static and
passive stretching?
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20060404_TSH_Injury_Rehab.html


2. Sports Nutrition: Energy Bars:
By Jennifer Neily, M.S., R.D., L.D., and Amber Odom, R.D., L.D.
It is best to eat a variety of whole foods at each meal to provide a
well-balanced diet. On days you need to grab something to
prevent skipping a meal or snack, an "energy bar" may be a good alternative.
Energy bars can also provide energy before and/or after
a work out or participation in a sporting event. Remember to stay hydrated by
drinking plenty of water or non-caffeinated beverages.

There are five different kinds of "energy bars":
Performance Bars: Frequently referred to as energy bars, they can be high in
carbohydrates to maximize an aerobic workout. High
carbohydrate bars (60-70% carbohydrate) are best eaten 45 minutes to one hour
before aerobic exercise. The protein in the bar should
contain a high quality source, such as casein, whey, soy, or egg.
Meal Replacement Bars: Designed to replace a meal within the caloric range of
around 300 to 400 calories and 15 or more grams of
protein from a quality source. Choose a bar that is 5 gm total fat and 3 gm
saturated fat. Be sure to note that a single bar will
not provide all the nutrients you need, so do not replace all of your meals with
a meal replacement bar.
Snack Bars: Intended to be eaten between meals to satisfy your appetite until
your next meal, but are not intended to be a meal
replacement. These bars typically range from 100 calories for women up to 300
calories for men. Select a bar 5 gm total fat and 3 gm
saturated fat. These bars can be combined with low-fat yogurt and a piece of
fruit for a meal replacement.
Women's Bars: Specially formulated to provide extra nutrients needed by most
women such as calcium, folic acid, iron, and soy
protein. Although designed for women, males may benefit from them as well.
Carbohydrate Controlled Bars: Designed for people with diabetes; ask your
Diabetic Specialist which bar is best for you (Glucerna,
Choice DM, or Extend).
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20060404_Cooper_Energy_Bars.html


3. Sports Psychology: Where to Begin with your Mental Training Plan this season!
By Michelle Cleere, Sports Psychology Consultant
You've probably already began training for this season and since you've already
started training how are you feeling? Not just
physically but mentally. Do you keep a journal of your training? If not, I am
let me make a suggestion that now might be a good time
to start. In that journal write down as many thoughts as you can with regards to
nutrition, sleep, work, relationships, and training
(mental & physical). It doesn't have to be pages and pages of information. In
fact you might use single words or short phrases that
make sense to you. The reason I am suggesting you keep a journal is because in a
journal you can look back at what you've written
which often times can be very effective for figuring out why something might be
going really well or why it might be going really
not so well; in all regards.
The main motivation behind my suggesting you keep a journal is so you will begin
thinking about what mental challenges get in the
way of your performance. Journals help you become aware of and clarify what
mental challenges are occurring and will help you to see
the effects of those mental challenges on your training. And then, you can
choose to do something about whatever the challenging
situation is.
Take for example my friend Viola. Viola found that every time she went out for a
run it seemed difficult and wasn't at all fun for
her. She has been a runner for over 20 and has trained a lot so it didn't seem
like it could be her physical training. She slept at
least 8 hours every night. Her eating was not great all the time but she ate
pretty healthy and was of average weight with no health
risks. After about the 5th time of her bringing this situation up in
conversation I asked her about her thought process around her
running. Viola said she didn't love running but didn't think she was feeling or
thinking too negatively about it. I suggested she
keep a journal of her thoughts around her running. I told her there might be
something occurring in her thoughts that was making her
running so challenging for her. She said she'd give it a try.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20060401_SM_Training_Plan.html


4. From Running Times Magazine:
* TRAINING TIP OF THE MONTH - Training Consistency
Beginning runners tend to run the same pace, and often even the same distance,
day after day. That's good for building an initial
aerobic base, but as soon as you want to start running faster, or training for a
race, you need to build in hard/easy days to
increase stress and then let your body recover and rebuild to meet that stress.
Using different paces and different intensities to
work different physiological systems is the basis of most training programs.
Experienced runners often get so intent on having a purpose for each run,
however, that they begin to ignore the "standard" runs of
a comfortable distance at a comfortable pace that are the building bricks of
training, the ones we all started with. True, we can
get by with three runs a week, all of them intense, but eventually we'll start
to suffer from the lack of volume in our training.
Elite athletes ALL run lots of miles, much of it at a relaxed pace. If you've
started to only plan your runs "with a purpose" and
let the daily runs fall away, either because you're too tired from the intensity
or you're bored with the easy runs and just don't
fit them in, you might benefit from going to back to running a standard route
every day of the week for a few weeks, then upgrading
some to tempo and V02 Max pace, keeping the "recovery" day runs and overall
weekly mileage. You'll not only improve from the
increased volume of training, but you'll relearn the discipline and enjoyment of
just running as part of your daily routine.
--Jonathan Beverly, Editor in Chief
* MEDICAL CORNER - Nausea During Race
Q: I have been running for five years. I have raced numerous times and have
placed in most of the races. Lately, I have noticed that
when I run at race pace, my stomach gets upset to the point of being sick. Do
you know what could be causing this? I am 44 years
old. I run six miles 5 times a week.
A: Nausea or vomiting during or following intense exertion is not an uncommon
problem, but it sure is troublesome if you're the
victim. At greater levels of exertion, the gastro intestinal system is less well
protected from stomach acid. This may cause reflux
(heartburn), nausea and/or vomiting, and abdominal pain. Medications, especially
anti-inflammatory medications, (such as ibuprofen,
aspirin, and naproxen), caffeine, alcohol, and dehydration may increase the
likelihood of these problems.
Play around with your diet before training. Try some intense morning workouts to
see how your body responds. Make sure that whatever
you drink during a race is something that you have tolerated well during
training. Make sure you remain well hydrated. Dehydration
can cause some major abdominal cramping. If you have severe, persistent pain
following a race or workout, you should be evaluated by
a physician.
--Dr. Cathy Fieseler
* Q & A
Q: To Bill Rodgers: Is there one workout that is a staple of your training, and
that you recommend for all runners as a means of
increasing speed or strength?
A: There are two staples; the daily or near daily hour special (sometimes
referred to as a "Kelley Hour" for Johnny Kelley of Boston
Marathon fame) i.e., an easy to steady pace. This is my recovery run and/or my
base builder. Secondly, I believe mile repeats build
strength. I do them on the road these recent years. The most I have ever done is
7. I max out at 4 at about 5:20 pace now. Run
steady.
--Bill Rodgers
Subscribe to Running Times at:
https://www.runningtimes.com/pages/subscribenewsletter.asp


5. Joe Henderson's Running Commentary -Advice to Advisers:
Once you've learned the basics of running, you become a potential teacher, coach
or adviser. You can give the help you once
received, or wish you had, by passing along what you know and love. If each of
us influences even one recruit, the future of the
sport is secure.
The ways to help are many. You simply can counsel and cheer on a family member,
friend, neighbor or co-worker. You can lead a
marathon-training group, or work with Race for the Cure or Corporate Cup
runners. Or you can step in to coach a school or club team.
Recently I heard from a runner in Minnesota who had volunteered to organize a
cross-country program at a high school where none
existed before. She knew how to write training schedules but realized that
building a team involves much more than posting the
week's runs.
"I'm becoming extremely excited to start what I hope to be a very long-lasting
tradition at this school," wrote the new coach. "What
would be your top-10 list for a successful program?"
My 10 tips on organization and motivation are phrased in terms of what I'd want
from any group running program involving a child of
mine, a close friend, a student in my university running classes -- or myself.
1. Let anyone and everyone run. This includes runners who don't look the part
and don't appear to have much talent. You never know
which ones will catch fire, achieving surprising results in the short term and
making running their longtime love.
2. Start slowly. Assume that most of your runners have trained very little
recently, or maybe ever. Try not to discourage -- or
worse, injure -- them in the first weeks of training. Start with modest
distances and slow paces, and work up from there.
3. Reward improvement. You can't praise or celebrate too much a jump in distance
or pace. It's as big an accomplishment for a runner
to drop from 10-minute to nine-minute miles as to go from the sixes into the
fives. Let all the runners know that you appreciate
their efforts equally.
4. Emphasize PRs. This relates to the point above, with a slightly different
twist. It's a way to measure success in races. Teach
runners that they can "win" by setting personal bests. Winning this way doesn't
require beating anyone, but if their PRs keep
dropping the higher placings will come automatically.
5. Preach pacing. New runners -- especially the young -- are notoriously
impatient, typically starting their runs and races too
quickly and finishing too slowly. Show them that their best times come from
running at an even pace, or from finishing slightly
faster than they started.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2050


6. Thin, Light... and Fragile:
What all runners should know about bone health.
You've read them in magazines, and seen them on TV and even the
Internet-advertisements marketing medications for osteoporosis, a
disease that is estimated to affect nearly 20 million Americans. But chances are
you haven't paid much attention to these
endorsements because you're a runner, and you've read that weight-bearing
exercise, like running, protects you from thinning bones.
Unfortunately, that advice is only one small part of the much more complicated
issue of who develops osteoporosis, why, and how it's
treated. Consider what happened to Bill Rodgers one day in August 2003.
"I was out on a training run on a hot and muggy day. I wasn't running very fast,
and I was nearing the end of the run. I came off
the asphalt onto the grass, and that's when I felt my right leg crack," Rodgers
explains. His tibia had broken, in a spot where
Rodgers admits that, "I'd been feeling a little soreness for a while, so I think
I was running on a stress fracture." Rodgers was
diagnosed with bone mass "low normal" for his age.
He spent the next six weeks in a hard cast, the treatment recommended by his
orthopedic physician, but at the end of the month and a
half, the fracture hadn't healed, so he got a second opinion. His new doctor
insisted that he start doing weight-bearing exercise
again, and prescribed Fosomax, the brand name of a class of pharmaceuticals
known as bisphosphonates that are used to treat
postmenopausal osteoporosis, and osteoporosis in men. (Other options are
medications prescribed for women that mimic estrogen but do
not have some of the risks associated with hormone replacement therapy, or HRT.)
Rodgers's physicians tell him that the medication
will protect him from developing further fractures by strengthening his bones.
Highly Active, Small Bones
Fractures in someone like Bill Rodgers, arguably one of the best distance
runners ever? Yes, because the reality of osteoporosis is
that running thousands of miles over a three-decade career, being a fit
world-class athlete, and being male, don't necessarily
protect you from the disease. In fact, some researchers and physicians believe
that men or women who have a "highly athletic
lifestyle" may be more at risk for developing osteoporosis.
Whether you are or not depends on many factors, some of which-genetics, for
instance-you can't control but others you can. It's
important to bear in mind, however, that even the experts aren't always in
agreement; since there have been relatively few studies
done on osteoporosis in older runners, both female and male, the research is
just beginning to yield conclusions that will allow
physicians to determine whether or not their treatments are the most effective
for patients in those specific groups.
The National Institutes of Health (NIH) defines osteoporosis as a skeletal
disorder characterized by compromised bone strength
predisposing to an increased risk of fracture. According to the National
Osteoporosis Foundation (NOF), 55 percent of men and women
over the age of 50 in the United States have low bone mass, which puts them at
risk for suffering the pain and disability of a
fracture.
More...from Running Times Magazine at:
http://www.runningtimes.com/rt/articles/?id=7376


7. Fast transitions: Socks or no socks?
With race season here, most triathletes are thinking about how to optimize race
times. Sometimes getting faster doesn't require
physical training, but thought, strategy and knowing a few tricks of the trade.
One way to get a faster race time is to make your transitions faster. There are
lots of tricks to faster transitions; but let's
focus on the big decision of "socks or no socks?"
The first time I ran without socks in an Olympic-distance event, the last two
miles were torture. Pain, pain, pain. After crossing
the finish line, I took off my shoes to find a nice crop of blisters on both
feet. While I had blisters that remained closed,
several other competitors showed me their blisters that were open wounds. Ouch
and yuck!
Prevention
The best care for blisters is to prevent getting them in the first place --
sometimes this is easier said than done. The three major
contributors to blisters include heat, moisture and friction. How to eliminate
the blister fertilizers seems to vary among
individuals. Also, a cruel twist is what worked for the last race may or may not
work for the next one.
Wearing moisture-wicking socks is one remedy that can reduce or eliminate
blisters altogether. Some competitors prefer single-layer,
thin socks while others prefer the double-layer socks. Wearing double-layer
socks keeps feet cool and dry by wicking moisture. These
socks reduce friction on feet by transferring the friction to the area between
the two sock layers (as opposed to the foot and sock
interface.) Unfortunately, some athletes get blisters even if they wear socks.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12918


8. Injury prevention and maintenance:
In my past two columns we have covered the basic frustrating aches and pains
associated with starting up your early-season training
on the swim and run. This time I will finish off the series by covering cycling.
And it's about time, from what I've heard. I have
received several e-mail questions on cycling pains, so I'll be sure to try and
address everything this week. However, first off I
have to toss out my mandatory disclaimer. When I say "aches and pains" I am
referring to subtle, nagging issues -- not major injury.
If you have anything that you might consider more than just an irritating little
pain, consult a physician. With that said, let's
get on with it.
Cycling injuries are caused by three major factors: environment, training and
position. Obviously there is another sub-category of
crash-related injuries, but there isn't much I can do to help you with those
other than giving the sage-like advice of "keep the
rubber side down."
Environmental Injury
Riding in the cold with inadequate clothing subjects your muscles and joints to
the elements, even in fairly mild temperatures
around 60 to 70 degrees. This chill causes decreased flexibility and range of
motion in joints and muscles, leaving you vulnerable
to tears, strains, tendonitis and viral infections.
Here are the basic rules of dressing for cycling:
. Always have your knees covered if it's below 65 degrees
. Always carry extra clothing, especially if you are heading out for a long ride
or plan on climbing; you should almost always have
at least a light vest with you
. Wear tights or leg warmers if it is below 55 degrees
. Wear arm warmers if it's below 60 degrees
. Always put on a vest before a long descent. You see this all the time in the
tour.
. Don't forget your feet. Wear booties or toe covers when it's cold and
especially if it's wet.
. Lastly, get a hat that fits under your helmet.
These rules don't cover everything, but they establish a good baseline for
deciding what to wear before a ride. Remember you can
always take extra clothing off.
More...from Triathlete Magazine at:
http://www.triathletemag.com/story.cfm?story_id=11946&publicationID=92&pageID=17\
05


9. Women and iron:
What every woman should know about iron and performance.
Have you noticed a decline in your performance lately? Are you feeling tired and
sluggish and can't figure out why? There could be a
number of reasons for this, such as reduced body fat, athletic ammenhorea that
leads to a lack of estrogen and prostregon or
irregular menstrual cycles resulting from excessive mileage. Another factor
however, which might be playing a role in your
lackluster running and sagging energy levels, is a lack of iron.
Iron deficiency is especially prevalent among women, for a few different
reasons. In an attempt to watch our waistlines as well as
our health, women tend to avoid eating red meat. However, by steering away from
what we think is bad for us; we could actually be
ruining our health as well as our performance. This is largely because iron is
responsible for red-blood cell formation.
In athletes, particularly women, iron deficiency follows three phases. Firstly
there is the depletion of iron stores, followed by
diminished erythropoieses (the hormone EPO which is responsible for red blood
cell production) and finally reduced heamoglobin
production. It is the haemoglobin that carries the oxygen around our bodies.
Reduced hemoglobin production is not apparent until the
latter stages, in other words, when the problem is chronic and deficiency is
extremely low.
More...from Real Buzz at:
http://www.realbuzz.com/sport/sports_az/running/nutrition_for_runners/female_foc\
us/index.php?pmid=378&gmid=373&mode=1&aid=406


10. Mountain bikers' dark streak
Cyclists are heading out after sunset for reasons both practical (schedules) and
personal (sensory rush).
THE darkening sky glows red as a long line of lights bobs along the dirt road.
Riders breathe hard as they pedal their mountain
bikes four miles up the Verdugo Mountains in Glendale. City lights twinkle below
in the cold night air. It is 6:30 p.m., and the San
Fernando Valley-based Over the Bars Mountain Bike Club is out on its
twice-weekly night ride.
"It's addictive," says club member Ed Daniels of Downey. "It's an adrenaline
rush."
Whether they're accommodating busy lives, avoiding summer heat or seeking the
rush that comes from riding in the dark, more mountain
bikers are strapping on high-tech lights and hitting the trail after dusk.
"The main reason people ride at night is their schedule," says Mark Langton, who
teaches mountain biking skills and has written
guides to local trails. "They have to get their fix in after work."
Yet there is an allure to night riding that goes beyond the practical.
Riders say senses are heightened and even familiar trails seem different in the
dark. Some have seen mountain lions and bears on
rides, and many see deer and coyotes. On one night ride, Langston watched an owl
fly out of a tree. "You could look up and see his
wings going over," he says. "That was a unique experience you wouldn't have if
you only ride during the day."
The mountains surrounding the L.A. Basin are dotted with prime locations for a
night ride.
Though some parklands close at dusk, national forest and Santa Monica Mountains
National Recreation Area trails are usually open 24
hours. Cheeseboro and Palo Comado canyons in Agoura Hills, popular with mountain
bikers, have been closed at night since last fall's
Topanga fire to protect sensitive areas that are still recovering from the fire,
says Woody Smeck, superintendent of the recreation
area.
Smeck says riding and hiking at night are unique ways to experience the park.
"It can be serene at night - so quiet and peaceful you wouldn't know you were
near L.A.," he says.
Not everyone is so enthusiastic. For years, experts have warned against
exercising too close to bedtime because it raises body
temperature and may interfere with sleep. Because of this, the National Sleep
Foundation advises exercising at least three hours
before you plan on going to bed or waiting until morning.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-nightride3apr03,1,129131.st\
ory?coll=la-health-fitness-news


11. Hydrate, or be Very Poorly Indeed!
Water constitutes 50-60% of an average persons body weight and is vital for
life. When fully hydrated, physical and mental
performance is optimal, but even relatively small fluid losses can dramatically
impair your ability to compete efficiently. Physical
performance is reduced by 5% for every 1% loss of body fluid. This means that if
you loose 5% of your body weight through sweating,
you should expect a 30% drop in physical performance. A fluid loss of as much as
9-12% can be fatal.
How does fluid loss effect performance?
The main constituent of blood plasma is water, which is the body's internal
transport mechanism. Red blood cells and nutrients are
carried in this aqueous solution to different parts of the body delivering the
fuel for physical exercise. In addition to red blood
cells and nutrients, carbon dioxide and other metabolic wastes are carried by
the blood plasma to be removed from the body, and the
hormones that regulate metabolism use this same transport system to reach their
required destinations. Dehydration thickens the
blood by removing water from this fluid cocktail, causing the bloods
constituents to become less diluted, which leads to reduced
cardiovascular function.
Water also helps dissipate the heat generated during exercise, through the sweat
mechanism. Although water is lost from the body by
other means, heavy sweating along with insufficient fluid consumption represents
the primary cause of dehydration in endurance
athletes. The act of sweating helps to prevent overheating and it is only when
we become dehydrated, that this luxury is sacrificed
in order to maintain the blood profile, discussed previously. This competition
for water leads to reduced cooling, overheating and
the associated reduction in physical performance.
Studies have shown that mental performance is affected when the body is in a
dehydrated state. Research indicates that reaction time
increases (slows down) when dehydrated, a serious handicap for the Triathlete,
as important decisions often need to be made in a
split second.
More...from TSN (TriSportNews) at:
http://www.trisportnews.com/articles/2004/11/000077.html


12. From Runner's World:
* Coach's Corner
There's no magic number of miles that defines high-mileage training but to
decide if high-mileage is right for you, ask yourself:
Can you spare the time away from your job and family? Do you have access to
off-road surfaces to avoid the excessive pounding of
pavement? Can you get enough sleep to recover from the two-a-day workouts
required? Experiment with your mileage to find out what
works for you.
-Joan Nesbit-Mabe, former U.S. Olympian, an elite masters runner, and coach.
* Injury Prevention
The best way to improve is to gradually increase the length of your long run by
1 to 2 miles every 2 to 3 weeks, and do race
specific speed training. With sufficient rest between these two components, you
may even be able to decrease your total mileage and
still improve times and endurance.
* Performance Nutrition
Broccoli has it all! It's a great source of vitamin C, which may reduce
exercise-induced muscle damage. It's also a good source of
folate and the bone builders calcium and vitamin K. Broccoli is also chock-full
of cancer-fighting phytochemicals called indoles
* Editor's Advice
"Have a pacing plan before you start a race, then stick to it. When the gun
goes off, focus inward, stay relaxed, and trust your
ability to pace yourself." -Michelle Hamilton, RW Senior Associate Editor
* Training Talk
"To be most effective, a recovery run must be short and easy enough to promote
recovery, not so long or hard as to require a lot of
additional recovery. "Short" and "easy" are relative terms in running. A
recovery run should last at least 20 minutes, but it
doesn't need to be much longer."
-From Runner's World The Cutting-Edge Runner by Matt Fitzgerald
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1594860912/runnersweb/102-0182896-9006569\
?v=glance&s=books




13. Fitness with Chris Carmichael:
Q: For the best workout when cycling, is it best to pedal at a higher rpm in a
low gear or a lower rpm in a high gear? What are the
advantages of each?
- Somebody in...
Chicago, IL
A: Ah. the cadence question. Whether 'tis nobler in the legs to pedal hard and
slow or to take strokes lightly, and by pedaling
fast, save energy? All right, the strained Shakespeare reference aside, the
question of whether it's better to pedal slow or fast
depends on your training goals.
Exercise leads to fatigue, and the cadence you use during cycling can affect how
fatigue impacts your riding. When you pedal slowly,
you're pushing against more resistance with each pedal stroke, which means you
have to recruit a lot of muscle fibers in your legs
to generate enough power to keep going. The trouble is, many of those fibers
fatigue quickly, no matter how fit you are. Pedaling
faster reduces the resistance you're pushing against with each stroke, which
shifts a good portion of the stress of pedaling from
your leg muscles to your heart and lungs. Since your heart and lungs don't
fatigue the same way skeletal muscles do, this shift
allows you to keep riding longer before your legs get tired.
Now, if you are looking to increase leg strength and your ability to accelerate
fast and sprint, then low-cadence, high-resistance
intervals are important for your training. By demanding more power against a big
resistance, these intervals are similar to weight
lifting on the bike and lead to neuromuscular adaptations that lead to increased
recruitment of fast-twitch muscle fibers. In the
end, you'll develop the ability to accelerate and sprint faster.
Sample Workout: Muscle Tension
Find a gradual climb (5 to 8 percent), shift into a big gear that you can only
push at a cadence of 50 to 55 rpm. Stay seated and
relax your upper body, and focus on pulling your feet back through the bottom of
the pedal stroke and pushing forward over the top
of the stroke. Continue grinding your way uphill for five to eight minutes, rest
ten minutes, and repeat for a total of two or three
intervals.
High-cadence cycling received a lot of attention during Lance Armstrong's first
Tour de France victory in 1999 because his pedal
speed in the mountains and time trials was notably faster than his rivals'.
During his comeback from cancer we discovered that he
could produce more power, go faster, and maintain that speed longer by pedaling
faster instead of harder. Cancer peeled 17 pounds of
muscle from his frame, and mashing big gears with that remaining muscle led to
fatigue very quickly. As a result, it made sense for
him to purposely shift as much work as possible from his leg muscles to his
aerobic engine.
Pedaling faster puts more stress on your aerobic system, but with training, your
aerobic system will adapt and you'll be able to
sustain a high pace on flat ground and hills for longer periods of time.
Sample Workout: Fast Pedal
On a relatively flat road, shift into an easy gear and bring your cadence up to
15 to 16 pedal revolutions per ten-second count.
This equates to a cadence of 90 to 96 rpm. Stay seated with your upper body
relaxed, and try to pedal even faster while keeping your
hips from bouncing. If your hips start to bounce on the saddle, you're pedaling
faster than you can control, and you should back off
until you can pedal smoothly again. Intervals should be five minutes of
continuous pedaling, separated by five to ten minutes of
normal cruising cadence riding.
From Outside Magazine.
Subscribe at:
https://w1.buysub.com/pubs/MD/OUM/OUM_Subscriptions.jsp?cds_page_id=4457&id=1144\
185980298&lsid=60941626202034521&vid=1&cds_mag_code=
OUM
[Multi-line URL]


14. If you're not careful, even exercise can be bad for you:
The deaths of two runners during the recently run Los Angeles Marathon are a
sobering reminder that doing something good for
yourself can sometimes have a bad outcome.
In people with heart disease -- those who know it and those who don't -- recent
studies have confirmed that exercise can indeed
trigger a heart attack or sudden cardiac death. A piece of plaque can break off
from an artery and stop blood flow. An irregular
heartbeat can develop, slowing blood flow to the brain. Or blood pressure can
increase to the point of placing a dangerous strain on
the heart.
It's scary enough to make a fitness buff store those sneakers in the closet for
good.
But it would be a mistake for people to equate exercise with danger, health
experts say. Although working out can precipitate a
heart attack or sudden death during the exertion and for about one hour
afterward, regular exercise is important in preventing those
events.
"The paradox is when people exercise regularly, they are protected against
sudden death. But there is this real risk of sudden
cardiac death during exercise," says Dr. Christine Albert, a cardiologist at
Brigham and Women's Hospital in Boston and the author
of a new study on exercise and sudden death.
In a study published last week in the Journal of the American Medical
Association, Albert and her colleagues found a slightly
increased risk of sudden cardiac death in women during exercise as opposed to
during other activities. But the risk of sudden death
during exercise was still very low, only 1 death per 36.5 million hours of
exertion. The data were collected from the Nurses' Health
Study, a long-term study of more than 121,000 women.
More...from NorthJersey.com at:
http://www.northjersey.com/page.php?qstr=eXJpcnk3ZjczN2Y3dnFlZUVFeXk1NDImZmdiZWw\
3Zjd2cWVlRUV5eTY5MTEyMjYmeXJpcnk3ZjcxN2Y3dnFlZUVFeXk
2
[Multi-line URL


15. 2006 Spring Running Shoe Review:
Companies are burning the midnight oil working to build running shoes with a
great deal of injury prevention technology, yet that
are mellowed by construction that makes them feel great to put on. The result?
Running into spring gets better every year.
01. STABILITY
01. Asics Gel Kinsei
The Gel Kinsei is a breakout shoe for Asics in a lot of ways. First, it jumps
over the popular Gel Kayano as the top shoe in its
line, with a hefty price tag to match. (Don't worry Kayano fans, that shoe is
still around.) There's enough innovation in the Kinsei
to make a shoe geek's eyes pop out. The most evident is the radical design of
the exposed Gel cushioning in the heel. It's part of a
the "non-monolith" midsole, meaning it has separate interrelated parts that help
the shoe better respond to a runner's specific
gait. The shoe is filled with even more new fabrics and technologies. But what
runners really want to know is does it work? The
answer is a resounding yes. The slipper-like fit and impressive cushioning made
the Gel Kinsei stand out among stability shoes. Yet
the stability is still there for all but the worst overpronator. The price may
be high, but the ride sure is nice. $165,
www.asicsamerica.com
02. Etonic Jepara SC
Etonic is back in the game with the Jepara SC, a stability shoe that features
several advantages for the moderate overpronator. A
plastic bridge from heel to forefoot helps with a smooth ride, as does the
rubber heel unit that offers cushioning without feeling
cushy. In fact, the Jepara SC is a good shoe for those who prefer a more solid
feel on the road. The upper fit is solid and offers
good breathablility while still providing the foot plenty of support. $90,
www.etonic.com
03. New Balance 857
In the end, the most valuable service a good running shoe delivers is protection
from injury. New Balance is good at this. The 857
weaves together a plush amount of forefoot cushion with denser areas of foam
where you need them, in concert with an anti-pronation
platform molded into the arch and a combination last. While not as important to
injury prevention, the thick layer of wear-resistant
carbon rubber planted onto the high-impact areas of the outsole should please
many runners. $95, www.newbalance.com
More...from Metro Sports DC at:
http://www.metrosportsdc.com/story.cfm?story_id=11979&pageID=4789


16. Low-Calorie Diet May Lead to Longer Life:
A low-calorie diet, even in people who are not obese, can lead to changes in
metabolism and body chemistry that have been linked to
better health and longer life, researchers are reporting.
The findings lend support to the theory that eating less, long known to prolong
life in rats and mice, may do the same for people,
by preventing heart disease, cancer, diabetes and other diseases, and by slowing
aging.
The notion that going hungry could be the fountain of youth has captivated
scientists and the public. Calorie restriction, the
scientific name for a regimen high in nutrients but low in calories, is the
subject of intense research, and some people have
already begun trying it on their own.
There is a Calorie Restriction Society with members all over the world, and its
president, Brian M. Delaney, estimates that the
people experimenting on themselves number in the thousands.
But there is no proof that calorie restriction works in people, largely because
it is difficult and expensive to study; it can also
take decades to measure an effect on life span.
"There is no data on non-obese humans," said Eric Ravussin, chief of health and
performance enhancement at the Pennington Biomedical
Research Center at Louisiana State University. Earlier studies had proved that
low-calorie diets could reduce weight and alter
metabolism in obese people.
More...from the NY Times at:
http://www.nytimes.com/2006/04/05/health/05diet.html


17. Prosperous running: Flexibility:
After several years of running, I stumbled upon these wise words that I continue
to use as a guide on my competitive journey:
"Do you not know that those who run in a race all run, but only one receives the
prize? Run in such a way that you may win."
Not everyone who competes will win and many athletes will admit their goals
don't include wanting to win. The above quote tells me
that regardless of your reasons for competing, you should train to win.
Running speed
When it comes to run performance, what factors are under your control? More
importantly, what role will strength training play in
your speed program?
Running speed is defined as stride frequency x stride length. A simple way to
measure stride frequency would be to count each foot
strike while running for one minute. Most elite runners have 180-plus foot
strikes per minute. Stride length is the distance covered
with each stride; this is where flexibility plays an essential role.
Biomechanical running stride evaluations have determined that hip mobility plays
a major role in stride length. So if leg muscles
are tight, they'll affect hip mobility, which in turn will inhibit forward swing
and more importantly the push or extension of the
leg after foot contact. Hip extension, or the drive phase of each stride, should
be the focus of flexibility, strength and power
development because this is how you're propelled forward.
It was further determined that runners who had similar stride frequencies, yet
were slower over the same distances, were slower
because the elapsed time between foot impact and foot lift was considerably
longer. This is caused by a lack of strength and power
in the gait cycle.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12901&sidebar=13


18. Some helpful running tips:
In the first column of this series, I wrote about the benefits of using the
water for developing running specific flexibility,
strength, and joint range of motion.
In this column a model for injury prevention will be presented. Over the
years many injured runners have sought my
rehabilitative exercise and sports conditioning services for regaining their
ability to run and to improve their fitness.
In most of these cases there were no obvious traumatic reasons for being
injured, such as stepping into a hole and tripping.
Instead pain, mild or severe, developed gradually or suddenly during or after
normal running, eventually making any running
impossible. This column will present an overall perspective and method for
running longer, running stronger and preventing this type
of wear and tear or overuse injury.
Rule number 1: If you feel pain developing, stop. This rule for injury
prevention is the easiest and unfortunately, the least likely
to be followed. For 99.9 percent of runners, pushing through pain is absolutely
not necessary, and for the remaining .1 percent the
necessity is questionable.
If you are running to improve your fitness or to reach a personal health or
running goal, then running through potentially
injurious and debilitative pain is in direct opposition to your goal and should
not even be considered. Simply stated, if you run
through pain and are injured you will not be able to run and all of your running
based goals will immediately become moot.
Rule number 2: Change your shoes regularly. An old pair of shoes that still
look good may be hiding a broken down sole. A shoe
that is worn out will not give you the proper support and may even cause a
slight change in your running mechanics. Together the
loss of support and the variation in mechanics will eventually create an injury.
Such injuries, aside from being painful, can hinder
your running for many months.
More...from the Wilmington Advocate at:
http://www2.townonline.com/wilmington/schoolSports/view.bg?articleid=465515


19. Get fit? No sweat:
If you want to lose weight, be healthy and live longer, forget the gym. A new
book claims that ordinary activity, even fidgeting,
can be more effective than hard exercise.
There's no gain without pain - it's the mantra that has men and women in their
hordes dutifully sweating away hours each day in the
gym. And with fitness the new corporate status symbol, few can refuse to
subscribe to the workout ethic.
But it could all be a waste of time - according to Sharon Stone, at least. The
48-year-old film star has the sort of physique that
shouts of hours with a personal trainer and an heroic workout regimen. But not
for Stone the endless Ashtanga asanas, gyrotonic
contortions and pre-breakfast runs. Instead she practises "integrative"
exercise, in which she tots up calorie-burning activity
without going near a gym. "I still do push-ups and sit-ups," Stone says. "But I
also try to do things such as walking up the stairs,
and not taking a lift. I'll also park my car farther away from a store so I have
to walk a few steps more. If you keep it up over a
long period, you don't have to do too much."
It sounds like disingenuous Hollywood talk, but integrative exercise - billed as
one of the hottest fitness trends for 2006 by The
New York Times and Los Angeles Times - is based on scientific fact. And indeed
the experts are now lining up to extol the benefits
of the approach; the US Centres for Disease Control and Prevention and the
American College of Sports Medicine have already produced
a chart of daily activities according to their calorie-burning effects.
Meanwhile, Harvey Simon, an associate professor of medicine
at Harvard Medical School and a former proselytiser for the benefits of
aerobics, recently confessed in Newsweek that he'd been
"wrong" to tell people that "prolonged, continuous exercise was essential". He
added: "You can reap enormous health benefits with
no-sweat exercise . . . everything that gets you moving - from gardening to sex
- can and will contribute to your health."
More...from the Times Online at:
http://www.timesonline.co.uk/article/0,,8127-2120187,00.html


20. Dr. Gabe Mirkin's Fitness and Health E-Zine:
* Muscle Cramps in Endurance Events:
If you've ever developed severe muscle cramps during long-term exercise, the
odds are that you never found out why it happened.
Doctors in South Africa studied triathletes and found that most of the time, the
muscles cramps were not caused by dehydration,
thyroid disease, blocked blood flow, nerve damage, or mineral abnormalities of
calcium, sodium, magnesium or potassium (Medicine &
Science in Sports & Exercise, July 2005).
The athletes with cramps had normal electrolytes and did not lose more fluid
during exercise than those who did not suffer cramps.
The researchers showed that the most likely cause is muscle fatigue or tearing
of the muscle itself. Electromyograph (EMG) studies
at one to five minutes showed markedly elevated electrical activity of the
nerves controlling the cramped muscles. Therefore muscle
cramps during long distance athletic events appeared to be caused by
exercise-induced damage to the muscles themselves. If this is
true, muscle cramps during endurance events can be prevented by slowing down
when you feel excessive soreness in one muscle group or
straining in a muscle. Of course, competitive athletes will not do this, and
they pay for it with muscle cramps.
* Plantar Fasciitis:
One of the most common injuries in tennis and jogging, is plantar fasciitis
(plantar fasciitis), pain on the bottom of the heel (1).
A band of tissue called the plantar fascia extends from your five toes, along
the bottom of your foot to attach on the bottom of
your heel. When you run, you land on your heel and raise yourself on your toes
as you shift your weight to your other foot, causing
all your weight to be held up by your plantar fascia. Such repetitive force can
tear the fascia from its attachment on your heel.
Several factors increase force on the fascia, such as shoes that have stiff
soles that do not bend in the right place just behind
the ball of your big toe, shoes that are too wide for your feet,/ running too
fast for the present strength of your plantar fascia,
or not allowing enough time to recover between fast workouts. It can also be the
first site of pain for arthritis. Doctors have no
medications that help heal the plantar fascia. Cortisone injections and
aspirin-like pills can reduce pain, but they can also delay
healing. If you have plantar fasciitis, stop running and limit walking until you
can run without feeling pain. Since you pedal with
your knees and hips and place little force on your fascia, you can usually pedal
a bicycle without feeling pain. Use shoes that have
flexible soles. Wear arch supports that limit the rolling in motion of your
feet, stretch your calf muscles and wear night splints
(2,3). Surgery to cut the plantar, called fasciotomy, is usually ineffective and
may even prevent healing 4,5). I have treated some
patients with infractible pain, unconventionally, with 10 mg/day alindronate for
three months (6)
Some podiatrists now offer a non-surgical treatment for plantar fasciitis that
does not respond to the conventional treatments. The
Food and Drug Administration has approved The Dornier EPOS extracorporeal
shockwave machine that has been shown to cure persistent
plantar fasciitis. If your heel pain has not been cured by other treatments,
check with a podiatrist to see whether extracorporeal
shockwave treatment is for you.
1) Phys and Sprts Med August, 1991.
2) MS Mizel, JV Marymont, E Trepman. Treatment of plantar fasciitis with a night
splint and shoe modification consisting of a steel
shank and anterior rocker bottom. Foot & Ankle International 17: 12 (DEC
1996):732-735.
3) HB Kitaoka, ZP Luo, KN An. 3) M Powell, WR Post, J Keener, S Wearden.
Effective treatment of chronic plantar fasciitis with
dorsiflexion night splints: A crossover prospective randomized outcome study.
Foot & Ankle International 19:1 (JAN 1998):10-18.
4) Mechanical behavior of the foot and ankle after plantar fascia release in the
unstable foot. Foot & Ankle International 18: 1
(JAN 1997):8-15. Operations involving fasciotomy affect arch stability and
should not be performed in patients with evidence of
concomitant pes planus deformity.
5) DB Thordarson, PJ Kumar, TP Hedman, E Ebramzadeh. Effect of partial versus
complete plantar fasciotomy on the windlass mechanism.
Foot & Ankle International 18: 1 (JAN 1997):16-20. Partial plantar fasciotomy
decreases the arch-supporting function of the plantar
fascia in addition to weakening the structure.
6) must be considered experimental.
From: http://www.drmirkin.com


21. Mental strategies to train for a marathon:
Of all the distance running events, the marathon presents the greatest
challenges both physically and mentally. Even after
completing all the required training and making it to the race site rested and
healthy, arriving at the starting line in less than
the ideal state of mind can have a devastating effect on your performance. Let's
discuss a variety of mental strategies that will
enable you to set realistic goals, complete the necessary training (in
particular, the long runs), and be optimally prepared
mentally for the challenges that await you in completing the marathon.
Please be familiar with the following terminology (described with positive
outcomes), as each will be mentioned later in this
section: mental rehearsal / visualization (the process of creating pictures or
images in your mind), imagery (playing out/imagining
in your mind the way you wish for an event to occur), self-talk (the "voice" in
your head that can be trained to provide positive
affirmations during adversity and tough times).
Before you begin
There are certain "prerequisites" or internal characteristic that a runner must
possess in order to undertake the necessary training
that the marathon requires. These include motivation, self-discipline, and
effective time-management, all of which are inter-related
characteristics. A coach can be enthusiastic about the training program he or
she designs/presents and show interest in the runner's
development; however, motivation and self-discipline must be developed primarily
from within. The best marathon training program in
the world will not enable a runner to make it to the finish line of a marathon
if he or she isn't internally motivated to undergo
and complete the training and then finish the race. Similarly, it requires a
great deal of self-discipline to complete the long
training runs while at the same time, cope with other daily distractions and
manage all the personal responsibilities daily living
provides. This is why it is crucial that the runner who wishes to train for the
marathon be an effective manager of time.
More...from Run the Planet at:
http://www.runtheplanet.com/pages/refer/articles/mentalstrategies.php


22. Superachievers:
The days of women climbing the ladder of success are over. Look around and
you'll see greater numbers not only perched near the top
rung, but once there, they're finding ways to inch just a little bit higher to
achieve that perfect view from the top.
Most of these high-achievers have at least one thing in common: the more they
take on, the more successful they seem to become.
Whether taxed with career demands, family responsibility or simply trying to
balance being healthy and fit in a life that travels at
light speed, a select few are finding ways to perform at the top of their game
both in life and sport.
The following women show that it's possible not only to do it all, but also to
do it all really well.
The Ironwoman: Bo Arlander
In both business and sports, Bodil "Bo" Arlander, 42, is a rare breed. As a
senior managing director for global investment giant
Bear Stearns, Arlander is one of just a handful of women in the country handling
$50- to $100-million deals. And as a top Ironman
triathlete, she's among few amateur women racking up finishes in the 11-hour
range.
In business she looks for companies ripe for growth and gets them the millions
they need to prosper. In sports, she's "negotiated" a
staggering 23 Ironman finishes, eight of which took place in Hawaii at the world
championships, where the sport's most elite go to
duke it out. Her personal best time of 10:07:25 -- set at the European
Long-distance Championship in 1999 -- is consistent with
times routinely rendered by pro women.
Arlander's numbers continue to impress. She finished in 10:58:25 last June at
Ironman Coeur d'Alene and in doing so qualified for an
eighth trip to the 2005 Hawaii Ironman, where she clocked in at 11:05:36. Last
July she won first overall in the female masters
division (over 40) in the New York City Triathlon in 2:18:33.
Pretty decent for a woman who started running just over a decade ago to get her
Afghan in shape for dog shows. At first she hated
running, preferring instead to work out at the gym on cardio machines. But she
stuck with it, in part to keep her beloved dog,
Emile, fit.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=12920&sidebar=630&category=activewomen


23. The taper caper:
Why, when and how to ease off as race day approaches.
Performing well on marathon day isn't just a matter of getting the training
right - it's also about ensuring you are fully rested
and recovered. Marathon training really takes its toll on the body - both in
terms of depleting glycogen stores and taxing the
muscles and joints, which is why all good training programmes wind down as they
head towards race day.
The decrease in training volume leading up to a big event is called the taper.
Research from Ball State University in the United
States suggests that for marathon running, three weeks is the optimum amount of
time between the final long run and the race itself
- but bear in mind that if you haven't been training very consistently, or
started late - you could consider using a two-week taper
instead. (This is simply because you haven't got as much training to 'recover
from.')
Less is more
After than final long run, the overall amount of training declines steadily. The
length and intensity of all the sessions is reduced
- but it's the long runs that are most significantly slashed. Two weeks out from
race day, your 'long run' should be just half the
time/distance you achieved on your longest session. The week after, it's cut in
half again (so your 'long' run may actually be four
to six miles). Do not worry about 'losing' your fitness during the taper - bear
in mind that it took many weeks - or even months -
for those physiological adaptations to take place - they aren't going to
disappear overnight. Research shows that reducing your
training volume to a third of your highest level still allows you to maintain
your cardiovascular fitness for around eight weeks -
so don't worry about a mere three weeks causing a decline in your potential.
More...from the Real Buzz at:
http://www.realbuzz.com/sport/sports_az/running/training_zone/race/index.php?pmi\
d=394&gmid=305&mode=1&aid=1099


24. Run Your Best Marathon. Really.
A put-all-your eggs-in-one-basket program that works if you let it.
Oh no, not another marathon-training article!
If you are a runner whose only real goal in the sport is to run your very best
marathon-even if that goal obligates you to abandon
every other reason for lacing up your shoes-you've no doubt been exposed to your
share of advice. If your years of training and
reading about how to improve your marathon PR (or at least not finish at
death-march pace) have resulted in frustration and
persistent self-doubt-"what am I doing wrong?"-and if, above all, you have an
open mind, then keep reading. The next few pages may
provide you with what you've been looking for.
This article is geared primarily to athletes with several years of consistent,
focused training under their belts and the desire to
improve competitively. It's not designed for first-time marathoners unless they
have an excellent record at shorter distances, and
it's not targeted to those whose goal is simply to finish the race.
The Rationale
Preparation for the marathon, along with every other physiological stressor that
comprises "training," is governed by the principle
of specificity: That is, in order to improve at a given activity, you must
duplicate, or at least approach the parameters of, that
activity as often as possible.
Runners are familiar with this concept. We run intervals at or faster than 10K
pace so we can run that speed in a 10K race. We run
26 miles (or close to it) in training so we can accomplish the same feat in a
marathon. And so on. Mysteriously enough, however,
this principle all but evaporates when it comes to one aspect of marathon
training, even among the most ambitious and dedicated.
Conventional training wisdom places due emphasis on the need to approximate the
marathon distance and pile on the mileage in
general. We're also encouraged to keep up our speedwork while training for
marathons, so that our legs don't become lazy. But most
typical schemes blithely ignore the essential need in training for your best
marathon-the requirement that training conditions mimic
racing conditions.
When Ronaldo da Costa, a relatively unheralded Brazilian, destroyed the men's
world marathon record with a 2:06:05 last fall, he
revealed that the key ingredient of his training was performing time trials of
28 to 36 kilometers (about 17.5 to 22.5 miles) at or
near marathon pace. The running community was shocked by da Costa's gusto; I
wasn't. Since taking up the marathon in 1994, I have
become convinced that such efforts, thought too taxing by conventional wisdom to
fit into most training regimens, are essential to
top performances at the 26.2-mile distance.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=4835


25. Digest Briefs:
* Sports Bras for Women in Motion
In honor of Brooks' recent launching of our Women in Motion campaign, I decided
to address an issue of importance to all women
runners and fitness enthusiasts: the sports bra.
They've come along way since 1977, when two women invented the sports bra by
sewing together a couple of jock straps. Yet, even now,
with plenty of options to choose from that don't result in the dreaded uni-boob
phenomenon, 80% of women are wearing the wrong bra
size. This is of particular concern for women athletes, who demand more of their
bras.
A quick anatomy lesson clarifies the need to support breasts during physical
activity. Breasts are made up of fatty tissue, muscle
and mammary glands. Interwoven among these tissues is a network of bands called
the Coopers ligaments, which give breasts their
shape. The bouncing that occurs during exercise can cause these ligaments to
stretch out, compromising breasts' natural support
system.
To avoid the strain and stretch that comes with too little support while also
evading the painful squashed feeling of a too-tight
bra, adhere to the following tips. Then count yourself among the 20% of women
who have found their perfect fit.
Band Auditions
If the band rides up in the back, the bra width is off (too wide) or the straps
need to be adjusted to a longer length.
Use the middle set of hooks to fasten the bra. The band should be snug, but not
tight.
You should be able to fit one finger under the bottom band on each side, front
and back.
The center portion of the bra band should lie flat against the chest wall
between the breasts.
Checklist for Cups and Straps
The bra's underarm construction should not dig in or limit your range of motion.
If the cups appear wrinkled or are not filled out, try a smaller cup size.
If breasts spill out over the top or through the arm openings, try a larger cup
size.
The cups should not push breasts out toward the sides or force them together
toward the center of your chest.
You should be able to fit two fingers under the straps.
Take it for a Test Drive
1. Jog in place.
Jog in front of the mirror. You'll know the bra is providing support when you
see that bounce is restricted as you move.
2. Take a deep breath.
You want the bra to stretch horizontally so you can breathe freely during your
workout.
3. Move your body!
Mimic the movement of your favorite fitness activities. You should experience
full freedom of movement and no points of friction.
From www.BrooksRunning.com

* Ask the Coaches: Swelling and Antidepressants
Q: Swelling and Antidepressants: I have been running seriously for 4 years now
and have trained for and run several marathons. I'm
31 years old. Lately my fingers are swelling a lot during runs of 6 miles or
longer. I am always thirsty and carry water. I really
can't go without it. I am also on an antidepressant. I have been on it for 2
years now. Do you know if that is contributing to my
thirst and swelling in my hands? I am looking for any research you know of on
the subject of taking an antidepressant and running.
A: Most of the commonly used antidepressants cause dry mouth and increased
sweating. This certainly could cause the thirst that you
are experiencing. There is the potential for developing hyponatremia while
taking these medications. This is one of several
potential causes of swelling. Your hands are relatively inactive and hanging by
your side while you run, which may cause dependent
edema. Repeatedly opening and closing your hands while running may help
alleviate the swelling. Fingers may also swell with
prolonged exposure to cold. Mittens may work better than gloves for this
problem.
Diabetes may cause excessive thirst and swelling. You should discuss this
possible diagnosis with your physician.
Antidepressants are a very commonly prescribed class of medication. Many
athletes at all levels of ability take antidepressants. The
effect on performance is typically dependent on the side effects that the
medication has on the individual athlete. Some feel that
the medication enhances performance, some feel that it impairs performance, and
others don't notice any difference in performance.
Alberto Salazar won an ultramarathon in South Africa (Comrades) while taking
Prozac. There were many anecdotal reports on
antidepressant use by runners and the results are quite varied. The best method
seems to be trial and error. When medications are
changed, it may take several weeks before effects of the new drug are known.
--Dr. Cathy Fieseler

* The Claim: You Burn More Fat by Exercising on an Empty Stomach
THE FACTS For most people who exercise in the morning, there is no getting
around the question: Eat and run? Or run and eat later?
Leif Parsons
Fitness experts will say that eating first provides fuel for a proper workout.
But according to one common belief, exercising on an
empty stomach forces the body to tap into its reserves, burning off calories
stored as fat and providing a more efficient workout.
So who is right?
According to researchers, there is no simple answer. One study that examined the
claim directly in 1995 found that a group of people
did burn more calories from fat on days when they exercised on an empty stomach
than on days when they had a small breakfast first.
But the researchers found that the difference was negligible, and other studies
have shown that fewer calories are burned in the
long run because the workouts are shorter.
A study published in 1999 in the journal Medicine and Science in Sports and
Exercise had a group of people ride an exercise bike on
two mornings: on one day after a small breakfast, and the other after eating
nothing. The researchers found that when the subjects
ate nothing, they became fatigued faster and stopped exercising about 30 minutes
earlier.
Dr. David Prince, an assistant professor of rehabilitation medicine at the
Albert Einstein College of Medicine of Yeshiva University
in New York, said that when you exercise on an empty tank, your body burns
through stored carbohydrates first, then protein, before
it finally moves on to fat. In the meantime, he said, "you lower your blood
sugar, causing ravenous hunger that in most people would
lead them to eat much more than they would otherwise."
His recommendation? A small piece of fruit, "just enough to give you energy for
a more intense workout."
THE BOTTOM LINE Exercising on an empty stomach burns slightly more fat but
shortens your workout.
From the New York Times



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

April 8, 2006:

Eisenhower Marathon - Abilene, KS
http://www.eisenhowermarathon.com

Harry's Spring Run-Off 8K & 5K - Toronto, ON
http://www.canadarunningseries.com/springrunoff/index.htm

Loveland 10 Mile Challenge - Cincinnati, OH
http://www.bigdogeventz.com

North Pole Marathon - Russian Ice Base, NP
http://www.npmarathon.com/

Santa Anita Derby Day 5K - Arcadia, CA
http://www.kinaneevents.com

Tagaman Triathlon - Saipan, Northern Mariana Islands
http://www.tagaman.com

XTERRA New Zealand Championship - Rotorua, NZ
http://www.xterranz.com

April 9, 2006:

Carlsbad 5000 - Carlsbad, CA
http://www.eliteracing.com/home.html

Ford Ironman Arizona - Tempe, AZ
http://www.ironmanarizona.com

Great BUPA Ireland Run - Dublin, Ireland
http://www.greatrun.org/events/event.asp?id=6

Spirit of St. Louis Marathon - St. Louis, MO
http://www.stlouismarathon.com

Zurich Marathon - SWISS
http://zurichmarathon.ch

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

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

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

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


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