A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
The Runner's and Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and
health issues. The opinions expressed in the articles referenced by the Digest
are the opinions of the writers and not necessarily
those of the Runner's Web. Visit the Runner's Web at http://www.runnersweb.com
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questions should be posted to one of our forums available
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1. RunnersWeb5K.com Race for Women
The first RunnersWeb5K.com Race for Women was held on June 24th at Ottawa's
Aviation Museum. Canada's #2 ranked marathoner, Nicole
Stevenson, won the race in 16:28.
Thirty-five women ran under 20 minutes. For a race report and photos go to:
http://www.runnersweb.com/running/news/rw_news_20060624_RunnersWeb5K.html.
Stay tuned for an announcement regarding next year's race.
More....
http://www.runnersweb5k.com

2. Runner's Web Online Store:
Through a partnership with HDO Sports, the Runner's and Triathlete's Web has
opened an online store. Check it out for your shopping
requirements. The new Garmin 305 is now available with FREE shipping.
http://store.runnersweb.com

3. RunnersWebCoach
Through a partnership with HDO Training, the Runner's And Triathlete's Web now
offers Interactive Training.
http://www.runnerswebcoach.com

4. Road Runner Sports, the world's largest running store at:
http://clickserve.cc-dt.com/link/click?lid=41000000009525499

5. Toronto Waterfront Marathon. September 24, 2006.
http://www.torontowaterfrontmarathon.com/

6. The Toronto Marathon, October 15, 2006
http://www.torontomarathon.com


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THIS WEEK:
NEW! Your chance to win free shoes for life!
Contest rules:
For US residents with US address only. No purchase necessary.
One winner will be selected in a random drawing on August 31st, 2006 from all
entries received by August 27, 2006. (Pearl Izumi
reserves the right to extend the entry deadline to a later date. The deadline
extension date will be posted in this section of the
contest rules no later than August 15, 2006.)
One Pearl Izumi® prize package will be awarded consisting of: 4 pairs of running
shoe, per year, for the life of the winner. Prizes
will be redeemed through the Pearl Izumi's web-site www.pearlizumi.com. The
winner will be given a custom Pearl Izumi on-line
account with USD credit towards 4 pairs annually of Pearl Izumi® running shoes
that they can select solely through the web-site.
Prize is non-transferable.
Sign up at: http://www.pearlizumiactive.com

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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.
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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
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* 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:
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THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We have ONE personal posting this week.
ONE:
Hey everyone,
As part of the 7th Annual Pony Express Run benefiting the Challenged Athletes
Foundation being held in conjunction with the Kiehl's
Badwater Ultramarathon a week from tomorrow, I will be giving away a brand new
IRONMAN EDITION BOB JOGGING STROLLER.
The raffle will take place on Saturday 7/29/2006. If you'd like a chance to
win this great jogger, please stop by my event website
(www.ponyexpressrun.com) and click on the "BOB Ironman Stroller Giveaway" link.
Entries to the raffle are going for $1 for 1 entry, $5 for 7 entries, $10 for 15
entries, $20 for 40 entries and $50 for 150
entries.
Also, for anyone who buys 15 entries or more (essentially a $10 donation) I am
giving away a $10 gift certificate to Sports Basement
for every $10 donated (no minimum purchase required - good at any of their Bay
Area locations - www.sportsbasement.com ). In
essence, I'm giving you your money back!
One week from tomorrow, I will be embarking on a 135 mile journey through Death
Valley to raise money for the CAF and I hope you all
can help me reach my goal. If you know anyone who needs a great jogger, feel
free to pass my message on.
Thanks everyone for your support.
Bobby - mailto:bobby@)ponyexpressrun.com..


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Science of Sport: Caffeine and Endurance
2. Triathlon: 4 Ironman Training Rules
3. Multisport: The Trouble with Relying on Heart Rate Monitors
4. Joe Henderson's Running Commentary
5. Diet, exercise OK for breastfeeding women
6. Power Training II: Every Heart is Different
7. Faster run in triathlon
8. Multisport: Rest in a High Octane World
9. Picking up the pace changes a workout
10. From Runner's World
11. Exercises For Busy Moms
12. Exercise and Cancer Prevention
13. Ankle Sprains: New Remedies but Still Little Sympathy
14. Beliefs run strong, run deep
Alberto Salazar, shaped by his faith, coaches runners with a religious fervor.
15. Race to the Swift? Not Necessarily
16. Why You Need A Coach
17. Running/Training Research
18. Sustained Speed
19. The Science Behind Bonking
When your body stalls mid-run, it's called bonking. When scientists debate the
causes, it's called a food fight. Here's everything
you need to know.
20. Faster 5Ks on 40 miles per week :
21. Heart rate readings, what do they mean?
22. Lab Report: Essential Ingredients V
Hydration and Heat Management.
23. Diet Detective: Are you really fit?
24: When you gotta go...
25. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"How many miles per week did you average prior to your last marathon?"


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:
"What percentage of athletes use doping to enhance their performance?"
Answers Percent
1. 100% 2%
2. 75 - 99% 40%
3. 50 - 74% 13%
4. 25 - 49% 9%
5. 10 - 24% 18%
6. 5 - 9% 11%
7. < 5% 7%


FIVE STAR SITE OF THE WEEK: EliteRunning.com
About EliteRunning.com
EliteRunning.com was launched in April 2006 with the goal of giving top-level
high school, collegiate, and post-collegiate
middle-distance and distance runners the attention that they deserve, and
inspiring all other runners and running fans in the
process. We hope that this site will make a valuable contribution to U.S.
distance running, and that it will continuously grow and
improve.
The site was created by Alison Wade, founder of fast-women.com, and web editor
of both fast-women.com and mensracing.com from
January 2001, through November 2005. Alison's twin sister, Courtney, has
provided invaluable technical expertise and has been
responsible for all of the site's web development to date. Though much of
Courtney's work is "behind the scenes," her efforts make
it possible for us to get content to our viewers in a very efficient manner.
Visit their site at:
http://www.eliterunning.com

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


BOOK OF THE WEEK: Breaking the Chain: Drugs and Cycling - The True Story
By Willy Voet
Amazon.co.uk Review
The publishing of Breaking the Chain must surely rub salt into cycling's ugly
wounds. The sport is still reeling from the explosion
of controversy that was sparked by the arrest of Team Festina backroom staff
member Willy Voet and his cargo of narcotics, on the
Franco-Belgian border on July 8, 1998. The subsequent police investigation
uncovered a drugs scandal that destroyed that year's Tour
de France but Voet sensationally claims in Breaking The Chain, endemic cheating
has been at the heart of the sport for years.
Voet's role as team "pharmacist"--ferrying and administering the cocktails of
performance-enhancing drugs--made him the invisible
hand that shaped the fortunes of one of the sport's most successful teams and he
spares little detail in relating how it was done.
Step-by-step guides to the business of "charging" on amphetamines and
testosterone, administering mid-race injections and the
secrets of beating the dope tests, are revealed for the first time.
"You slip the part of the tube fitted with the condom up the backside, inject
clean urine up the tube ... cork it and stick it to
the skin following the line of the perineum as far as the testicles ... this
system was never bettered ... I used it for three years
without any worries."
This is an astonishing story and Voet's is an amusing, candid voice--strong on
the thrills of cheating and on the horrors of being
caught--but given the ongoing investigations, and that fact the Voet, along with
other senior members of the Festina team, is living
under the cloud of a suspended prison sentence, it is hard to gauge whether the
author's version of events has itself been
"doctored". He names specific individuals related to the Festina case but
protects the identities of other cheats that he claims
operated on the pro circuit and it remains to be seen whether the full story of
the scandal has now been told. --Alex Hankin --This
text refers to the Paperback edition.
Independent
"A moving and spirited account of lying and cheating on behalf of some of the
biggest names in cycling"
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0224061178/runnersweb/102-0182896-9006569\
?v=glance&s=books


THIS WEEK'S FEATURES:

1. Science of Sport: Caffeine and Endurance:
Reviewed by Robert Kunz MS
Intro: Caffeine continues to be one of the most studied ergogenic ingredients.
Researchers are constantly re-designing studies to
get a clear indication how caffeine improves performance. In 2004-2005 over a
dozen studies have been published on the effects of
caffeine as an ergogenic aid. This newsletter reviews five of those studies.
For years athletes have been using caffeine in various doses to improve their
performance. Everyone knows that a strong cup of Java
gives you that alertness and sense of extra energy. Drink three cups of leaded
Starbucks coffee and you'll feel like you want to run
a marathon! So….does the caffeine just make you want to run that marathon or do
you actually run it and run it faster? Many
professional endurance athletes use caffeine to enhance their performance. Prior
to 2004, Caffeine was banned by the US Olympic
Committee, World Anti-Doping Association (WADA) and US Anti-doping association.
This decision was reversed in 2004, allowing the use
of caffeine in sports, though this reversal may be short lived. Research
published in 2004 and 2005 continues to indicate that
caffeine does elicit an ergogenic boost. Prior to 2004, Caffeine was banned at a
level of 12mcg/ml in urine, which requires about
1,200 mg of pure caffeine or 8 cups of strong coffee. WADA has lifted this ban
starting in January of 2004, although it comes with
some controversy since caffeine does have some ergogenic properties and can be
dangerous if abused. Back to that marathon: you can
run it faster, but only if done correctly, so let's talk about who can benefit
from caffeine and how it can be properly used.
Caffeine stimulates the central nervous system (CNS), increases the release of
adrenaline, increases the use of body fat as fuel and
spares glycogen. Adrenaline release is accomplished through caffeine's effect on
epinephrine and nor-epinephrine. This CNS
excitatory response is used by many athletes to give them that alertness and
sense of extra 'energy' needed for their workouts. More
importantly, caffeine mobilizes free fatty acids (FFA) in the blood. Increased
FFA in the blood allows the body to use fat as a fuel
source. The use of fat as fuel allows the body to spare glycogen (carbohydrates)
for later use in exercise.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20060717_ERB_Caffeine.html


2. Triathlon: 4 Ironman Training Rules :
From: Jason Gootman, MS, CSCS & Will Kirousis, BS, CSCS
Tri-Hard Endurance Sports Coaching
USA Triathlon and USA Cycling Certified Coaches
Certified Strength & Conditioning Coaches
www.tri-hard.com
This article was published in the June 2006 issue of New England Sports Magazine
You’ve watched the award-winning telecasts of the race for the past several
winters. Your friends have gone off and raced at Lake
Placid, Wisconsin, or Florida and come home changed people. You’ve felt
compelled, you couldn’t resist—you signed up for an Ironman
this year! Congratulations, you have an exciting road ahead of you. It’s a road
that you will need to pave with a lot of hard work!
But success will not come from hard work alone—smart training is critical in
such a challenging endeavor. To make the most of your
efforts, follow these four Ironman training rules.
Rule #1: Rest as diligently as you workout
When you workout, you break your body down. On the level of cells and tissues,
and on a cumulative level, your body is damaged when
you workout. In order for you to improve, you must allow your body to
sufficiently repair itself. Working out hard, without adequate
rest, will bring short-term improvements, but guaranteed long-term problems
(i.e., overtraining syndrome, injuries, burnout, poor
performance). Ample rest on the other hand, will allow you to steadily improve.
So what constitutes rest? Rest is time spent doing
activities that are low-key, physically and mentally. Rest is your chance to be
“off” in a world that wants you to constantly be
“on”. You are resting when you are watching a movie, reading a book for
pleasure, listening to music, socializing with family and
friends, or doing similar activities. During this time, your body can
sufficiently dedicate itself to repairing itself. When you are
working out, working, commuting, or doing chores you are doing, not resting.
Rest does not come easy to many triathletes. Many are
busy bodies who must always be doing something and who feel that rest is a waste
of time. Learning to rest and making it a priority
will help you tremendously.
You’re thinking we’re crazy. Working out is a “good” breakdown of your body,
right? True, working out is one of the healthiest
things you can do, but in the absence of sufficient rest, it becomes unhealthy.
Think of resting as giving your body the chance to
heal itself so when it comes time for your next workout, you are fully ready to
give it your all. Think of rest not as “doing
nothing”, but as an important part of the training process. Rest as diligently
as you workout. See Table 1 for some guidelines on
rest.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20060717_THS_Rules.html


3. Multisport: The Trouble with Relying on Heart Rate Monitors:
Learning to Run Using the Alternative
Heart monitors were one of the best tools to be made available to the public in
the mid 1980’s . The average Joe was able to afford
a ‘coach’ and have their ‘coach’ with them at all times. If you thought you were
training too hard, all you had to do was look down
at your wrist and see what your HRM was telling you. Did you think you were
going too easy? The HRM told you that as well. It was
and is like having a coach right by your side.
You can even program HRMs now to let you know when to start and finish an
interval. You can record data points for your HR, pace,
max altitude, distance run, calories burned and even the elevation gain of your
run. Pretty neat huh? Yeah, I think so too.
Somehow when we learned to be smarter about our training we got a little too
smart. We check our HRs when we get up, at lunch before
bed and !gasp! during our ‘night time, indoor, under the sheets exercise’. We
know the altitude gain of our favorite runs and
measure our pace to the tenths of a mile. We chase monthly training numbers like
we are going to win a prize for compiling the most
miles or the most accurate log or maybe even the most anal log. C’mon people –
do we need to be that analytical about it? Some
people would like you to think so. Of course being a civilization of information
we constantly want to know how we are doing. We
have GPS and temperature gauges in our cars, we know how many monthly minutes we
use on our cell phones, how long to thaw the
chicken in the microwave and how long it takes us to relieve ourselves in the
rest room between commercials. It’s not that this is a
completely bad thing, but we train to have fun, to relieve stress in our lives
and to live happier, healthier and longer lives. At
least that is why I do it. I enjoy the training a lot more than the racing and
even more than that, I enjoy the camaraderie. So it’s
important we drop the paralysis by analysis.
There are days when we feel great during a workout, but our HRM tells us
otherwise. There are days when we can’t get our HRs above a
certain threshold, yet we have our best workouts. So what happens when the HRM
is not in line with how we ‘feel’? Do we listen
anyway or should we ignore the HRM and keep on our merry way? In my opinion,
sometimes it’s ok to ignore that little number on your
wrist, and run by ‘feel’ or exertion.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20060717_D3_HR_Training.html


4. Joe Henderson's Running Commentary - Running Home:
On a recent holiday I spent the morning searching a 10K race crowd for local
friends and for runners in town that week at a Dick
Beardsley Marathon Camp. That afternoon I stood before the campers to speak, in
my own backyard.
This never would have happened before the year 2000. Back then my hometown of
Eugene, Oregon, was a place to rest up between
speaking trips. My home was a place to hide out and write for readers I'd seldom
see.
I ran alone and never raced in Eugene. I joined no running club and volunteered
at no local races.
Sometimes I'd meet runners in town. If they knew my name from some article or
book, they'd ask, "Are you visiting here to work on a
story?"
By 2000 I had lived in Eugene for almost 20 years and hardly knew anyone here. I
was about to realize this wasn't any way to live.
How that happened was the subject of the recent talk in my backyard. Here is a
condensed version.
THINKING LOCALLY, ACTING LOCALLY
Six years ago this summer I hit bottom. I date it from the Napa Valley Marathon.
This was my least-trained-for marathon. I hadn't planned to run it, did no
special training, didn't think of finishing it until I'd
gone almost 20 miles.
Raceday itself wasn't bad, but the effort was so draining that it opened the way
to a flu-like illness that lasted for two months.
By the end of it I'd lost 20 pounds and dozens of running days.
The weight wouldn't have been missed if I'd lost it the right way. The runs were
sorely missed.
I was too weakened to travel anywhere or to write anything from home worth
reading. For the first time ever, I felt truly alone and
isolated, cut off from both the outer world and the one nearby.
That summer I stood watching Eugene's largest local race, the Butte to Butte
10K. From the river of faces passing by, I could name
very few.
I thought then: You need to get out more often.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2065


5. Diet, exercise OK for breastfeeding women:
Overweight women who are breastfeeding and want to lose weight can do so safely
by decreasing the amount of sweetened drinks, snack
foods, sweets and desserts in their diet and walking briskly for 45 minutes per
day, four days per week, a new study indicates.
This approach sheds about a pound a week. It does not affect women's ability to
breastfeed, and it's not harmful to their infants,
study chief Dr. Cheryl A. Lovelady of the department of nutrition at The
University of North Carolina at Greensboro told Reuters
Health.
The post-childbirth period "may be an ideal time to implement an exercise and
diet program," as many women are anxious to lose
weight after the baby arrives, she and her colleagues note in the Journal of the
American Dietetic Association. However, the effect
of dieting on maternal nutrient intake, which impacts the nutrient content of
breast milk and maternal health, "must be determined."

Lovelady's team determined dietary changes in a group of women participating in
a study looking at the effects on infants of weight
loss in overweight lactating mothers.
At 4 weeks after delivery -- once breastfeeding was established and mothers had
recuperated from delivery -- 35 overweight
breastfeeding women were randomly assigned to reduce their energy intake by 500
calories per day and to exercise, or to maintain
their usual diet for 10 weeks (the control group).
More...from Reuters at:
http://today.reuters.com/news/newsArticle.aspx?type=healthNews&storyID=2006-07-1\
4T152647Z_01_COL451493_RTRUKOC_0_US-BREASTFEEDING-WO
MEN.xml&archived=False
[Multi-line URL]


6. Power Training II: Every Heart is Different:
by Josh Horowitz
Before you jump into the world of power, it’s first important to listen to your
own heart. Or at least, you should understand what
your heart rate can or cannot tell you about your fitness and response to
training. We explore the inconsistencies associated with
heart rate monitoring and how you can use it to your benefit.
In the last article, I wrote about how relying solely on heart rate can often
lead to and even encourage improper and inefficient
workouts. Therefore, before any of my clients delve into the world of measuring
watts, I encourage them to first take the time to
learn about and understand the limitations of heart rate data and to understand
the uniqueness and idiosyncrasies of the human
heart. With that knowledge in hand, when they do incorporate wattage into the
equation they will have an even better understanding
of how their own body responds to and recovers from training and racing.
Don’t Keep Up With The Joneses
One of the most common complaints I hear from new riders is ‘my heart rate is
too high’ or ‘too low.’ There is no such thing. I
coach two racers in their mid 30s. I have a standard monthly 5 mile road test
(hill climb) which they both complete in about 19
minutes. The only difference? One rider does it at 155 bpm and the other at 205.
Same age, similar power output, similar weight, 50
beat difference in heart rate. There’s nothing wrong with either of them,
they’re just different.
Tracking Heart Rate Inconsistencies
By this point, most of us know that heart rate is subjective. It’s the whole
reason we need power meters which are completely
objective. Heart rate can be affected by weather, mood, sleep, caffeine, and a
host of other “extraneous” variables. This can be
seen to be a limitation of heart rate, but in fact, this sensitivity to external
influences is exactly what makes heart rate makes
it such a useful training tool. Namely, exhaustion from previous workouts and
other stresses placed on the body and mind can also be
reflected in heart rate response at rest and during training.
For example, I have several riders (including myself) whose heart rate at a
given effort will drop by as much as 20 beats over the
course of a 4 week training cycle. On week 4 of a cycle, I’m doing the same
amount of work both in watts and in perceived exertion
as in week 1, but my body is tired and my heart rate just won’t go up to where
it was when I was fresh. After a recovery week, my
heart rate will go back up to where it was before and the process starts again.
To make things even more complicated, I have another
rider whose heart rate goes UP 5 to 10 beats over the course of a hard training
cycle! This is less common, but it does happen and
you should know which kind of rider you are.
First Thing Every Morning
Tracking your resting heart rate is one of the easiest and most important (but
possibly most neglected training tools) the cyclist
has to monitor their level of exhaustion. Simply take it each morning before you
get up out of bed. Once again, don’t put too much
emphasis on the number itself. Just because your training partner has a resting
heart rate of 35 and yours is 55 does not mean he’s
in better shape than you. What is important, is to watch the flow of the numbers
and look at the big picture rather than any
individual day.
The general guideline is that a 10% increase in resting heart rate indicates
that the body is not recovered from the previous day’s
workout. However when you keep your training log, make sure to note other
factors that could be affecting your resting heart rate.
The stress of waking up at 5 am to a day where you will try to squeeze in a 2
hour training ride so you can make an 8 am meeting and
then work through lunch so you can pick up the kids from school at 3, come home,
grab a snack and then head out to a night at your
in-laws could easily be responsible for a 10% increase in resting heart rate and
doesn’t necessarily mean you should skip those hill
repeats.
More...from Pez Cycling at:
http://www.pezcyclingnews.com/?pg=fullstory&id=3771


7. Faster run in triathlon:
By Gale Bernhardt For Active.com
Q: Hey Gale, I recently competed in my first sprint distance triathlon, and I am
hooked. The swim and the bike come fairly naturally
to me (or at least I feel like I am able to improve at both); however, the run
is where people pass me. I don't know the proper way
to prepare for the run. During my training leading up to the event I would run 3
to 4 miles, but I never switched up the pace. I
plan on doing an Olympic distance triathlon in the near future and would love to
feel as dominant on the run as I do with the swim
and bike segments. Any suggestions?
A: There are several strategies to attack improving on the run in triathlon.
What strategy or combination of strategies you use
depends on how much time between now and your Olympic distance race. Below are
three of my favorite strategies:
1. In moving from sprint to Olympic distance racing, gently build a long run
once per week into your training routine. A run in the
five- to seven-mile range works fine. If you have several weeks or months until
the triathlon, then you can build more toward the
seven-mile mark. Keep the intensity of this run mostly easy and conversational,
in other words stay primarily aerobic.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=13299&CFID=10595561&CFTOKEN=14250971


8. Multisport: Rest in a High Octane World:
By Gordon Paulson, USAC Certified PCG Coach - The Peaks Coaching Group, Inc.
Rest. In our modern high speed broadband, wi-fi, HDTV enabled world, there seems
to be little emphasis on the concept of ‘rest’. In
the high octane world of competitive cycling ‘rest’ is one of those 4 letter
words that we don’t want to utter in mixed company. If
your experience is like mine, you’ve found that the athletes you coach are not
very interested in talking about their rest and
recovery days. They would much rather talk about intervals, improving CP
numbers, TSS and power profiles. But, when the conversation
turns to quality rest, you can almost see the interest fading. This is an
attitude I try to change.
My personal philosophy is, do the hardest things first. This is one concept that
my dad passed along to me that I have found most
rewarding. Do first those things you’d prefer to do last. Translated to this
topic, rest is a topic that I try to emphasize with my
athletes from the very start of their coaching experience. You can imagine some
of the thoughts crossing their mind. “Why am I
paying this guy to tell me to nap more?” The first challenge then, is to get
your athletes to buy in to the concept, not just
intellectually, but to make it an integral part of how they approach their
training. To accomplish this, I found it helps to educate
my athletes about how rest fits in to the performance equation. They need to
understand the process of pushing past their limits,
and recovering to a new fitness level. They should be told how their muscles
rebuild when they’re sleeping. In fact, I try very hard
to convince them that it’s the ‘secret weapon’ that may very well spell the
difference between racing like they have always raced,
and taking their performance to the next level.
After you’ve gotten your athlete to buy in to the concept that they must plan
and execute quality rest, you’ll find that the next
challenge will be to convince them that they must structure their rest periods
as true rest and recovery. I’ve encountered a number
of interesting uses of an athlete’s “rest” day. There was the 20-something
firefighter who ‘only’ did his weight lifting on his rest
day. As he explained to me he just didn’t have enough time on the days when he
trained on the bike to work in his weight work. I
‘also had another athlete who convinced me that he could do ‘recovery rides’
instead of a true, ‘off the bike’ rest day. That lasted
until his second 800kj one-hour ‘recovery’ ride. The power meter saved that guy.
When we worked together to set a reasonably true
‘recovery’ ride kilo joule level, he started to experience the kind of recovery
he needed. As I start working with an athlete I try
to get a good picture of what his or her week looks like. And one of the first
things I’m looking for is the day of the week that
fits best in the picture as the mandatory ‘rest’ day. While Mondays often work
well for many people, especially during the work
week, a lock-step approach is not a good idea. I try to discuss the idea of rest
with the athlete in part so I can understand the
demands that are placed upon the individual and, in part because I want to sell
the idea of the importance of rest to the athlete.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20060717_PCG_Rest.html


9. Picking up the pace changes a workout:
Sure, cranking up a workout with intervals, plyometrics and other boot-campish
abuse can help boost your athletic performance and
sculpt your body, but experts have long held that you don't really need to go
hard simply for your health.
That's still true — but a recent study from Yale University does show that
high-intensity exercise has its own rewards.
In that research, older women got an elevated health benefit (in this case, an
improvement in a key diabetes marker) when they
exercised at high intensities, compared with women who worked out at moderate
and low intensities.
The nine-month study, published in the January issue of the Journal of Applied
Physiology, comprised 25 nondiabetic women ages 62 to
84 who were inactive but not obese. The high- and moderate-intensity groups
exercised four days a week and used the same amount of
energy — each person burned 300 calories per session — but at different paces.
(The high-octane group worked at 80% of aerobic
capacity, the moderates at 65% and the lows stayed under 50%.)
The high- and medium-intensity groups exercised primarily on a treadmill but
also jogged on mini-trampolines and used rowing
machines for variety.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-speedup17jul17,1,7226524.st\
ory?coll=la-health-fitness-news


10. From Runner's World:
* Coach's Corner
Strike a Balance
Alternate between a comfortable, relaxed pace for distance runs. Try running at
least 1 minute per mile faster once or twice a week.
The occasional hard efforts will improve your fitness and make your runs feel
easier. -Runner's World Magazine
* Injury Prevention
Stretch it Out Post-Marathon
Stretching helps work out the waste products that accumulate in your muscles
during the marathon, so stretch daily during your
post-marathon recovery period. Massage also helps with waste removal, especially
within 48 hours after the race. Plan ahead, and
make an appointment with a massage therapist for the day or two following your
marathon.
* Performance Nutrition
Eat Peanut Butter
"Thanks to the healthy fats and the disease fighting phytochemicals in regular
peanut butter, it should be a part of every runner's
diet. Bonus: The fat in peanut butter helps make you feel full, making peanut
butter a great way to stave off late-afternoon
hunger." -Liz Applegate, Ph.D.
* Editor's Advice
"Take pride in your running accomplishments! Organize any newspaper results,
finisher's certificates and finish-line photos into a
scrapbook. Leave plenty of space in the back to add to it. Then take your
scrapbook out often for inspiration and fond trips down
memory lane." -Lindsay Shafer, RW copy editor
* Training Talk
"You just want to be in position to use your speed in the end. And if there's a
logjam with 600 to go, make sure you're in real good
position. Don't be behind anybody. Run in lane 2 if you have to. You don't want
to chance if the pace gets slow that you just get
bumped at the end." -Alan Webb From Sub 4:00 by Chris Lear


11. Exercises For Busy Moms:
4 Quick, But Effective Exercises To Keep Busy Moms Strong
We all know how difficult it is to stay in shape and find time to exercise - but
most especially for women with babies or small
kids. There's the sleep-deprivation factor, no time and priority changes. So
what are the fitness options for busy Moms?
The fact is, the more you can take of yourself and the better you feel, the
stronger you will be physically and emotionally to take
on the day with the "little ones" and all of life's challenges.
Below are some quick, but effective, exercises - specifically designed for the
busy Mom - for the back and shoulders to keep you
strong and prevent future injuries that may occur with poor lifting biomechanics
and poor posture. The heavy weight of not just the
baby, but also all the fun gadgets you're expected to lug around. It's no
surprise that our bodies need a little help to get through
the day.
Rotator Cuff Strengthener
For this workout you will need a light theraband. The beauty about this piece of
equipment is that it's small enough to carry in
your bag or your stroller. Now you have no excuses - you can do these exercises
on the go, at the park or when you have a few
moments to spare.
You can do this exercise either seated or standing; hold the elbows close to the
waist with palms facing the sky holding the
theraband. Pulling the hands away from each other externally rotating the
shoulders
Reps: 3 sets of 10-15 reps
Muscle Focus: Rotator cuff muscles are the small muscles that stabilize the
shoulder joint. If these get weak from over use you
could end up with bicep tendonitis or other potential injuries. This is very
common with Moms as everything is usually done with one
hand while holding the "little one" in the other.
Triceps push-up extension
This is the one time in your life you are going to need arm strength, the biceps
are going to get over worked from the motion of
picking up the baby so it's important to balance these out and keep the triceps
strong as not to put unwanted strain on them.
Hands are directly under your shoulders and knees are on the ground in a
modified push-up. The pelvis is slightly pressed forward
creating work in the abdominals that stabilize the spine. Place the theraband
under the right hand on the floor and extend opposite
arm in a tricep extension. Whilst extending the working arm be careful to keep
the wrist in line with the hand not to create any
unwanted tension/strain.
Reps: 3 sets of 10-15 reps on each side
Muscle Focus: Drawing your shoulder blades down activating your upper back
muscles, engaging abs at all times. Keeping your abs
strong and being aware of contracting them is very important as they play an
important role in stabilizing and protecting the back.
Translating this in to functional activities such as picking the baby up out of
the crib will really save your back.
Spine extension with pulses
Over time in pregnancy our posture completely changes due to the increased
weight of the baby bringing our body forward and causing
the spine to round forward with the shoulders. This causes the back muscles to
become very stretched out and weak.
Seated up right with legs in front of body shoulder width apart, hands over your
head. Hinge forward from the hips leading with the
sternum, biceps are by your ears. Hold this position and slightly pulse the arms
behind the body mobilizing the shoulders and
working the upper back. Return back to an upright position to repeat the
movement again.
Reps: 3 sets of 10 Pulses
Muscle Focus: Upper back and hamstring flexibility. This exercise will
strengthen the mid upper back and open up the tight thoracic
area of the spine, correcting bad habits that the body formed through pregnancy.
Butterfly ab curls
Keeping you abs strong is essential for keeping your whole body strong and
restoring poor posture left over from pregnancy.
Lying on the floor with heals of feet together and knees bent to the side in a
frog like position. Arms are straight over you head,
circle arms around and lift the head neck shoulders off the floor exhaling
pulling in the abs hold for 5 seconds and return back to
starting position.
Reps: 3 sets of 10 reps
Muscle Focus: As you exhale and bring the head neck and shoulders off the floor
think of pulling your abdominals in up and back to
the spine. Moms, this is a time you can practice doing your kegal on the
contraction working the pelvic floor.
About the Author:
A highly sought after fitness expert with over 15 years in the fitness industry,
Tracey Mallett can help the busiest parents get
into shape. Her Jab, Kick and Burn, Cardio Boot Camp, and Cardio Kick exercise
DVDs each feature 3 different cardio workouts that
hone in on kickboxing moves and techniques that will strengthen and reshape your
body's major muscles - in just 15 minutes per day.
Even the busiest of parents, have 15 minutes in a day - so buy the DVD now at:
http://www.TraceyMallett.com
From the Stretching Handbook at:
http://www.thestretchinghandbook.com


12. Exercise and Cancer Prevention:
Excerpt from Women's Health and Fitness Guide by Michele Kettles, M.D.,
M.S.P.H., Colette L. Cole, M.S., and Brenda S. Wright, Ph.D.
(Human Kinetics, 2006)
The second leading cause of death in women is cancer, all types combined. Of
course it's important to discuss cancer by type, as the
risk factors for one type of cancer may be very different from another.
Lung cancer has become the leading cancer concern for women. Unfortunately, it
is the burden of smoking from prior decades that has
led to the surge in lung cancer deaths since 1970. As fewer women smoke
cigarettes over time, the number of lung cancer deaths will
slowly decrease. This is a cancer that does not appear to be directly affected
by exercise. The number of women diagnosed with
breast cancer is greater than the number diagnosed with lung cancer, but more
women die of lung cancer because it is far less
curable than breast cancer. This is just another reason to discourage smoking.
Data exploring the relationship between every type of cancer and exercise is not
available, but let's review what has been done. We
will examine whether being physically active has any effect on developing
colorectal, breast, ovarian, endometrial, or pancreatic
cancers.
Exercise and Colorectal Cancer: Colorectal cancer risk is clearly decreased in
women who are active. Numerous studies of both
occupational and leisure time physical activity have shown decreased colon
cancer risk, with higher levels of activity reducing risk
by about 50 percent!. One component of the Nurses' Health Study showed that both
low body mass index (BMI) and high physical
activity were associated with decreased colon cancer risk. Specifically, for
women who exercised regularly, such as walking at a
normal or brisk pace for one hour per day, colon cancer risk was reduced 46
percent. A meta-analysis of studies also confirms
reduction of colon cancer risk with physical activity. Specifically,
recreational physical activity reduced colon cancer risk by 29
percent in women. Physical activity did not reduce risk of rectal cancer in
either sex in this meta-analysis.
Exercise and Breast Cancer: For breast cancer, the study results are mixed.
Three studies were published from the Nurses' Health
Study database. The first in 1998 showed no link between physical activity, in
late adolescence or in the recent past, and breast
cancer risk among young adult women. One significant limitation of this study
was the relatively short follow-up period of six
years. Another limitation was reliance on exercise history from just a few
discrete points in time, as opposed to a lifetime
exercise history.
The second study, published in 1999, used several different measures of adult
physical activity and studied pre- and post-menopausal
women. The results showed that women who engaged in moderate or vigorous
physical activity for seven or more hours per week had a
statistically significantly lower risk of breast cancer than those who were
active less than one hour per week. The relative risk
was 0.82, meaning breast cancer was reduced 18 percent in vigorous exercisers.
In this study, women were followed for 16 years and
physical activity was assessed on multiple questionnaires throughout the years
of follow-up.
Finally, a third study from this database was published in 2003. A surprising
result from this study was that pre-menopausal women
with a higher body mass index (BMI greater than or equal to 30) had an increased
risk of breast cancer from regular physical
activity. The theory behind this finding is as follows: Overweight and obesity
are associated with anovulation (not releasing eggs
from the ovary). Anovulation reduces risk of breast cancer. Regular exercise in
obese women may actually increase their frequency of
ovulation and therefore increase breast cancer risk. A limitation of this study
was the low number of women who engaged in regular
vigorous exercise.
A recent study outside the Nurses' Health Study database examined the
relationship between breast cancer and physical activity. A
case-control study suggested that any exercise activity reduced risk of breast
carcinoma in situ, but only in women without a family
history of breast cancer. The study included white, Hispanic and black women,
aged 35 to 64. Lifetime exercise history was
determined by personal interview. The reduction in risk for breast cancer in
physically active women without a family history of
breast cancer was 35 percent. Higher levels of physical activity did not confer
any additional benefit. This confirmed results from
an earlier similar study done by the same university published in 1994 that
showed a reduced risk of breast cancer of 58 percent in
women who exercised 3.8 or more hours per week over their lifetime. The
population in the earlier study differed in that the women
were all under age 40.
The results from research studies regarding the relationship between breast
cancer and physical activity are mixed. We haven't cited
every study done in this area, but the ones mentioned mirror what has been
published from studies of other groups of women. Although
we would like to say that regular physical activity lowers breast cancer risk,
and in some studies it does, it has not been
consistently shown to be beneficial. One main reason for the apparent
contradictory findings may be inaccurate or inadequate
exercise history.
Exercise and Ovarian Cancer: Ovarian cancer risk was also studied in the Nurses'
Health Study cohort. One study in 2001, by Bertone
et al, did not find any association between recreational physical activity and
ovarian cancer risk. However, there was a suggestion
that women who engaged in frequent vigorous activity had a modest increase in
ovarian cancer risk. Dr. Bertone was lead author of
another study in 2002, with a different patient population, that showed no
association between any level of physical activity and
ovarian cancer risk. In other databases, including studies done in other
countries, results are mixed. Some studies show no effect,
some show a protective effect, and others show increased risk of ovarian cancer
with regular exercise. A recent study published on
this issue was done in 2004. It showed no overall significant association
between physical activity and risk of ovarian cancer,
although the results were suggestive of a protective effect. In sum mary, it is
unclear if exercise has any significant impact on
risk of ovarian cancer.
Exercise and Endometrial (Uterine) Cancer: Data on whether regular exercise
reduces endometrial cancer is unclear. A prospective
cohort study done in the United States showed a non-significant reduction in
endometrial cancer risk in women who were physically
active as compared to those with the lowest levels of activity. This study was
limited by its focus on recent physical activity as
opposed to lifelong exercise patterns. A case-control study done in the state of
Washington showed that more women in the control
group (women without cancer) were regular exercisers than cases (women with
cancer). In this study, there was little evidence of a
trend of decreasing risk with increasing activity. A review article from
Australia stated that obesity and diabetes increase the
risk of endometrial cancer, while low-fat diets and exercise appear to decrease
risk.
Exercise and Pancreatic Cancer: The Nurses' Health Study also examined the
relationship between physical activity and pancreatic
cancer. Finding anything that reduces risk of pancreatic cancer is helpful
because this is a rapidly fatal cancer. Often diagnosed
in later stages, because it is asymptomatic early on, pancreatic cancer kills
about 15,000 women on average every year in the United
States.
Two prospective studies examined the relationship between pancreatic cancer and
exercise. A 2001 publication by Michaud showed that
in the Nurses' Health Study, obesity significantly increased the risk of
pancreatic cancer and physical activity appeared to
decrease the risk of pancreatic cancer, especially among women who were
overweight. By contrast, a 2003 study by Lee et al, showed
no association between physical activity or overweight/obesity and pancreatic
cancer in men and women. However, there weren't enough
women in the study to be analyzed separately from the men. The jury is still out
as to whether physical activity reduces pancreatic
cancer risk in women; but the Michaud study is compelling. It studied women only
and showed a significant 30 to 40 percent reduction
in risk.
Exercise and Cancer - Summary of Important Findings
~ Colorectal cancer risk is clearly decreased in women who are regularly
physically active. Higher levels of activity reduce risk by
about 50 percent!
~ The results regarding the relationship between breast cancer and physical
activity are mixed.
~ Results are mixed regarding ovarian cancer. Some studies show no effect, some
show a protective effect, and others show increased
risk of ovarian cancer with regular exercise.
~ Physical activity may decrease the risk of endometrial cancer.
~ Physical activity may decrease the risk of pancreatic cancer, especially among
women who are overweight.
To purchase Women's Health and Fitness Guide, go to
http://www.coopercomplete.com/store/detail/217.php


13. Ankle Sprains: New Remedies but Still Little Sympathy:
Emergency room statistics suggest that every day in this country, an estimated
23,000 people — athletes, stylistas in stilettos,
middle-aged accountants in sensible shoes — severely turn an ankle, stretching
and tearing the ligaments, tendons and neuromuscular
connections that keep the jumble of bones in place.
Torn-up knees and dislocated shoulders get more press and sympathy. But doctors
know that a bad ankle sprain is not only more
common, but can be at least as far reaching in its effects. A broken bone
usually takes weeks to heal, but the worst ankle sprains
may require three months of rehabilitation.
Any wrenching turn that swells the ankle like a water balloon and leaves it too
painful to walk on for a day or longer weakens the
joint and primes it for more bad sprains and osteoarthritis years later,
according to Dr. Bruce Beynnon, a biomechanical engineer at
the University of Vermont who has spent decades studying knee and ankle
injuries.
Dr. Beynnon said many athletic coaches used to routinely tell players after a
sprain to “just walk it off.’’ But, he said, “People
who know the research on sprains don’t recommend that anymore.”
In the hope of finding better ways to prevent such injuries and help them heal
faster, Dr. Beynnon and colleagues have been looking
for risk factors that may make some people more vulnerable to sprained ankles
than others.
More...from the NY Times at:
http://www.nytimes.com/2006/07/18/health/18cons.html?_r=1&oref=slogin


14. Beliefs run strong, run deep:
Alberto Salazar, shaped by his faith, coaches runners with a religious fervor.
Alberto Salazar's transition from driven athlete to driven coach began with a
faith journey to Bosnia-Herzegovina to seek the Virgin
Mary.
It was 1990. Salazar was 31, six years from last making the U.S. Olympic team,
eight years from holding off Dick Beardsley in what
many believe the most dramatic finish to a Boston Marathon and nine years from
setting the world record at the New York City
Marathon.
The former University of Oregon runner had made a reputation as the toughest man
in a sport where only the toughest exist -- once
collapsing from heat exhaustion at the finish of a road race, then waking up
packed in ice, a priest administering last rites.
But by 1990, toughness no longer was enough. Salazar's career was in steep
decline. His body no longer could hold up. For an athlete
who willed himself to mastery of his sport, the fallout was devastating.
Desperate, he went to the Bosnian village of Medjugorje, where 25 years ago Mary
appeared as a vision to six young villagers.
Many Catholics believe Mary intercedes on behalf of the devout. Pilgrims have
gone to Medjugorje seeking aid or comfort or answers.
Salazar found all three, starting with a sign.
A few days into his stay, his rosary beads mysteriously changed color overnight,
from silver to gold. At first Salazar looked for a
rational explanation -- some sort of oxidation process, perhaps. But the beads
of others had not changed, and Salazar could find no
scientific explanation for something he could see and touch. With the sign came
a sudden, overwhelming sense of peace.
More...from Oregon Live at:
http://www.oregonlive.com/search/index.ssf?/base/sports/1151130392307210.xml?ore\
gonian?spr&coll=7


15. Race to the Swift? Not Necessarily:
INDIANAPOLIS — Steve Spence arrived in Tokyo on an August day in 1991 to run a
world championship marathon. He knew right away that
it would be bad.
The city was hot and humid and the air so polluted, Mr. Spence said, that he
felt as though he could not take a full breath. His
adviser, David Martin, an exercise physiologist, agreed. They were, Dr. Martin
said, “the most challenging conditions that have ever
been reported for world championships.”
But Mr. Spence, who is now the head cross-country coach at Shippensburg
University in Pennsylvania, had trained long and hard for
the race, the International Association of Athletics Federations’ World
Championships. He had run so much that a
five-minute-per-mile pace “felt like a jog,” he said. But his training had been
so exhausting that he had to sleep 10 hours a night
and nap 2 hours every afternoon. And his schedule, running 140 miles a week, was
so onerous that he needed 5,000 calories a day to
sustain himself.
“I got sick of eating,” he said.
Even so, he and Dr. Martin, who is a professor at Georgia State University,
planned his training by trial and error, Mr. Spence
recalled. “We just kind of muddled our way through,” he said.
Times have changed. Armed with new knowledge of how to survive a grueling race
in heat, humidity and pollution, trainers and coaches
say they are already starting to plan for two races that may be as bad as Mr.
Spence’s — the World Championships in Osaka, Japan, in
2007, and the Olympics in Beijing in 2008.
It is so early that the athletes for the races have not even been selected. But
exercise physiologists and trainers are planning
every detail, from a mile-by-mile examination of the routes to the use of a
chemical that can prevent dehydration to methods for
coping with the extreme air pollution in China.
Each tip, each special preparation, might take only 1 percent or so off a
runner’s time, but that can mean the difference between
fame and defeat.
More...from the NY Times at:
http://www.nytimes.com/2006/07/18/health/nutrition/18mara.html?_r=1&oref=slogin


16. Why You Need A Coach:
LYNN JENNINGS HAD A SUCCESSFUL YEAR running in 1988. She made the American
Olympic team at 10,000 meters. She placed sixth at the
Games in Korea. She set a personal record of 31:39. She achieved all this as a
self-trained athlete, having run the three previous
years without a coach.
The following season, despite those achievements, Jennings decided she needed a
coach. She contacted John Babington, an attorney,
who in addition to coaching at Wellesley College directed the Liberty Athletic
Club in Cambridge, Massachusetts. Jennings explains:
"The emotional toll of creating a training program, making it work, and calming
my self doubts was too much. I'd stalled out. I felt
I needed that objective second eye that only a coach can provide."
Babington, who once had coached Jennings in high school, began directing her
workouts. Under his tutelage, Jennings went on to even
greater success, winning three world cross-country championships between 1990
and 1992 and placing third in the 10,000 at the 1992
Olympics, lowering her American record to 31:19.
"Every athlete has doubts," says Jennings. "Elite runners especially are
insecure people. You need someone to affirm that what you
are doing is right, and that's one of the job descriptions for a good coach."
Francie Larrieu Smith finished fifth, one place ahead of Jennings, at the 1988
Olympics. "If anyone seemed to prove you could run
fast minus a coach it was Lynn," comments Larrieu Smith. "But look what happened
after she got one!"
Larrieu Smith similarly feels she benefitted from a coach's advice. "I learned a
lot over the years as to what one needs to do in
training, but I didn't trust myself to follow through. It helped to have someone
who studied and learned about new ideas and also
followed old ideas to put it all together and help me reach my optimum
performance level.
"The average runner thinks we are always motivated, but we suffer the same pains
and problems as everybody. Having a coach helps you
through the rough spots."
Kim Jones of Boulder, Colorado, had personal bests of 34:10 in the 10-K and 2:48
in the marathon before she sought guidance in 1985
from Benji Durden of Boulder. Working mostly by phone and fax, Durden helped
Jones lower her times to 32:23 and 2:26. States Jones:
"A good coach is someone who gives athletes workouts and explains why they will
help. When I go out the door to run, I don't want
the stress of thinking what I have to do that day and why I have to do it."
Durden describes another reason to have a coach: "Athletes sometimes tell you
they want to do one thing, yet their behavior tells
you they want to do another. In coaching, it helps to be able to read minds. I
think of myself less as a coach and more as a
facilitator."
Babington, who served as one of the women's coaches for the U.S. Olympic team in
1996, has another view of the athlete/coach
relationship: "I think of myself as somebody who has responsibility for a super
powerful race car, and part of my job is to keep it
pointed in the right direction. Just correct the course by a degree or two. Not
a major function, but arguably an important one."
Jim Huff explains his role as a coach with Detroit's Motor City Striders:
"Someone with experience can look at a runner's training,
discuss goals, and develop a program to help that person accomplish realistic
goals. A lot of people don't have the basic know-how
to progress toward a goal."
It matters little whether the athlete involved is training for the Olympic team
or is a beginning runner hoping to finish a 10-K.
The basic needs are the same. Runners at all levels can benefit from good
coaching.
More...from the RRCA at:
http://www.rrca.org/coaching/ch3.html


17. Running/Training Research:
If you're a runner, are you concerned about how to improve your economy? If so,
you can literally breathe easily: new research from
Odense University in Denmark shows you a straightforward way to do it - and
reveals a surprising mechanism by which economy
improves.
In the Danish investigation, researchers worked with 36 experienced male runners
with an average VO2max of 54.8 ml/kg/min, which
predicts a 5K race time of about 18:22 (5:56 per mile). Prior to the study, the
runners had been training about 2.2 hours per week,
usually by running continuously at moderate intensities (Improved Running
Economy Following Intensified Training Correlates with
Reduced Ventilatory Demands, Medicine and Science in Sports and Exercise, vol.
30(8), pp. 1250-1256, 1998).
The researchers divided the 36 runners into three groups. Three times a week,
members of the first group carried out tempo runs at
about their predicted half-marathon race pace of 6:26 per mile - roughly 14
seconds per mile slower than their potential 10K race
speed. For three weeks, these runs were 20 minutes in duration; for the final
three weeks of the study, the tempo runs were expanded
to 30 minutes. On non-tempo-run days, the subjects simply ran easily for about
30 minutes (there were an average of two easy days
per week).
A second group avoided tempo running completely, relying instead on long
intervals to improve their fitness. Three times a week, the
runners in this group completed four-minute work intervals at a pace of 5:49 per
mile, just slightly faster than their predicted 5K
race velocity. These four-minute intervals were punctuated with two-minute
recoveries. Initially, the long-interval runners
completed three work intervals per workout, but they moved up to five intervals
per session after three weeks. As was the case with
the tempo trainers, the long-interval runners simply ran easily on recovery
days.
More...from TUFTS at:
http://www.tuftsmarathonchallenge.com/trainingJournal/journal.aspx?dataObjectID=\
158


18. Sustained Speed:
Virtual Coach Dave Spence, World of Endurance
One of the great things of working with different coaches is learning new
training techniques. Those of you who read my articles for
first-timers probably noticed that I am a fan of building endurance before
speed.
My views on this subject are based largely on watching numerous friends suffer
running injuries, as well as my own experience in
trying to improve my times. I am grateful to a fellow coach Frank for sharing
his experience with Sustained Speed [SS].
What I am going to present is a simplified version of a technique developed by
Veronique Billat, a French scientist. Dr. Billat has
done a lot of very interesting research into this subject.
The beauty of SS is that it takes the guesswork out of speedwork. At the track,
my athletes have the toughest time finding the right
pace. Almost all of the time, they start out too hard and end up dying at the
end of the session. SS tells you the pace to run,
doesn't hurt (much) and, according to Dr. Billat's research, is just as
effective as extremely painful super-threshold running that
many athletes do.
To kick off we need to define a few terms:
vVO2 Max Pace:
This is the speed that you are able to achieve when running at VO2 Max Pace. VO2
Max is your maximum rate of oxygen consumption. For
ease of reference, I am going to express vVO2 Max in seconds per 400m (one lap
of a standard track). This makes it easier to explain
the actual workouts.
More...from World of Endurance at:
http://worldofendurance.com/runnersguide/focus_column.asp
[Site is slow to load]


19. The Science Behind Bonking:
When your body stalls mid-run, it's called bonking. When scientists debate the
causes, it's called a food fight. Here's everything
you need to know.
Chiang Kai-shek is said to have received news of his army's mutiny while still
in his pajamas. Chances are you will be equally
unprepared for the mutiny of your own body--in other words, for bonking. We're
not talking about the mere cramping of a calf, or the
everyday slowing caused by lactic acid build-up, or the deep muscle pain
sometimes caused by downhill running. Marathoners used to
call bonking "hitting the wall," but it's actually a bodily form of sedition. In
some form or another, it becomes a collapse of the
entire system: body and form, brains and soul.
Consider the muscle-glycogen bonk, where the brain works fine but the legs up
and quit. Then there's the blood-glucose bonk, where
the legs work fine but the brain up and quits. Let's not forget the everything
bonk, a sorry stewpot of dehydration, training
errors, gastric problems, and nutrition gaffes.
And then there's the little-purple-men bonk. "After about 20-K, I started to see
little purple men running up and down the sides of
these cliffs," says Mark Tarnopolsky, M.D., who wears hats as both a leading
sports nutrition researcher and an endurance athlete.
"I knew it was an hallucination, but I stopped in the middle of the race to look
at them anyway," he says. "It was kind of crazy."
If you have run a distance race, chances are you have already become an
aficionado of the bonk. You remember how your form held
until you hit mile 18 and your feet turned into scuba fins. How your motivation
held until you faced that last hill and became
preoccupied with the idea of lying down on the pavement. Or, if you bonked
thoroughly enough, how you began to see beings that
belong in Dr. Seuss. And you thought sports nutrition was dull.
And now, the field is undergoing the scientific version of a food fight. The
sanctity of carbohydrates has come under question.
Endurance athletes are rediscovering protein. Products are making new claims,
nutritionists are taking sides. And we haven't even
gotten to the reasons why many runners act so weird about food in the first
place. But in essence, the science of bonking comes down
to 10 laws. If you learn them, you won't merely be on the cutting edge of
sports-nutrition science, you may never bonk again.
More...from Runner's World at:
http://www.runnersworld.com/article/0,5033,s6-51-0-0-6263,00.html


20. Faster 5Ks on 40 miles per week :
By: David Holt
Balance your 5K training while using all of your energy systems, and avoid
flogging yourself to fatigue.
Want to get injured?
It takes no skill to train yourself into the ground with overtraining: just go
out and run your hardest every day.
If your goal is to race fast though, while avoiding injury, you should run quite
slowly most days (60 to 70 percent of maximum
heartrate or max HR). You should only feel slightly fatigued after any speed
session; you should not be achy all over.
To race good 5Ks and 10Ks you need to be patient. You need a series of mostly
gentle runs interspersed with modest amounts of
quality or “hard” running. The quality runs must be at appropriate pace for you
or they will not give you any training benefit. You
also need several different types of quality running to perform well:
1. Hill training for strength;
2. Interval training for running economy and speed;
3. Anaerobic threshold training for endurance.
Items 1 and 2 are run at 5K intensity most of the time, or at 95 percent of your
max HR. You’ll include about 25 percent of your
repeats at 2-mile pace or intensity, which is 97-98 of max HR, or 10 seconds per
mile faster than current 5K pace. Click on hills or
Intervals at left for more details.
This web page is primarily the Anaerobic Threshold phase of training. Threshold
pace is the best predictor of race performance. At
25 to 30 seconds slower than 5K pace, this modest speed allows you to do more
running at this pace. Cruise in control to stimulate
your muscles and your oxygen delivery system to work at high effort while
producing minimal amounts of lactic acid.
This running schedule is for the moderately intensive runner, or intermediate
runners during Phase Three of 5K or 10K Running,
Training & Racing:
Experienced at 10K or 5K racing on 30 miles per week and done a hill training
phase at 40 per week? Graduate to moderately intensive
5K training, and run at speed twice a week, accumulating eight miles of gentle
speed running each week.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20060720_Holt_5K.html


21. Heart rate readings, what do they mean?
By Gale Bernhardt
Q: I have been athletic my whole life, and I regularly run and spend time on the
cross trainer. I recently bought a heart rate
monitor to make my runs less stressful. I want to get the most out of each and
every run. I have always been told to play hard or go
home...but now at 30 years old I want to enjoy running and exercising. I set-up
the heart rate monitor with the company defaults of
high (171) and low (121) heart rate scale, not knowing what mine should be. I
used it for a 4.7 mile run, which took me 50 minutes
to accomplish. I averaged a 161 heart rate with a low of 120 and a high of 180.
Now that I have this information, what does it mean?
Is it too high? I have heard that while running, if you are breathing too heavy,
you are not getting enough oxygen in and therefore
not using your body correctly. I have also heard that this puts stress on your
body. I would appreciate any advice. In advance,
thanks for your help.
A: You have a great question that is not easily answered. The short answer is
that you do not need to go all-out hard each time you
run in order to gain benefits from the workout. More than likely, if you
continue this all-out approach, there is a high chance you
will suffer an injury or overtraining symptoms.
A heart rate monitor is a non-invasive peek at your body's energy production
system. The monitor can help estimate how your body is
producing energy. This energy production and related exercise intensity can help
you plan your training and recovery. Your training
intensity for any given workout needs to have purpose if you hope to make
improvements. Recovery workouts and rest cycles in your
training help you absorb the training work, elevating your fitness to new
levels.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=13304&CFID=10595561&CFTOKEN=14250971


22. Lab Report: Essential Ingredients V:
Hydration and Heat Management.
Training and racing in the summer can be a true pleasure, but heat and humidity
can negatively impact your performance and even be
dangerous, particularly if you are not heat acclimatized or the weather is
extreme. Even in relatively moderate summer conditions of
80 degrees (or over 70 degrees with high humidity), it is easy to become
progressively dehydrated. During a hard workout or race,
when your metabolic rate and heat production are high, your core temperature can
increase to a hazardous level.
When you run in the heat, your body must cope with both the heat of the
environment and the heat produced by your muscles (over
two-thirds of the energy produced by your muscles is lost as heat). One of the
body’s responses is to send more blood to your skin
to enhance cooling, leaving less oxygen-rich blood available for your muscles.
Your body also increases sweating to remove heat from
your body through evaporative cooling, which makes you progressively more
dehydrated. As you become dehydrated your blood volume
decreases, so even less blood is available to go to your working muscles, and
your heart pumps less blood per beat.
Running on a day that is both hot and humid is more dangerous because sweat
rolls off your skin onto the ground rather than cooling
you off through evaporation, due to the high moisture content of the air. You
still sweat, but the sweat does not have the desired
cooling effect, so heat builds up in your body and your core temperature
increases. This is particularly true during races, when
competitive urges make many runners ignore their body’s warning signals. Races
of 5K to 10K in extreme heat and humidity can pose
the greatest danger of overheating because your running intensity (and therefore
heat production) is so high that your body cannot
eliminate heat quickly enough to prevent a steady increase in core temperature.
In those conditions, the best plan is to reduce your
pace from the start.
With less blood available to the working muscles and the cardiovascular system
under stress, running performance is compromised.
Research suggests that performance is reduced by about two to three percent for
each one percent loss in body weight due to
dehydration. If you lose more than about five to six percent of body weight, the
risk of heat-related illness increases appreciably.
The risk of heat-related illness is also increased by some prescription and
over-the-counter drugs, which increase metabolism or
decrease sweat rate or blood flow to the skin
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=8290&c=359


23. Diet Detective: Are you really fit?
By Charles Stuart Platkin
All things considered, it's a pretty good bet that the guy in the corner of the
gym bench-pressing his body weight is in decent
shape, right? Well, maybe, but it's really not that simple. There are three
unique components to fitness: strength, flexibility and
cardiovascular capacity, and it takes all three to be truly fit. Physical
fitness isn't just about how much you can lift or how far
you can run, and a person who excels in one area could be floundering in another
-- and not even know it.
To gauge your own level of fitness on all three counts, you need to be tested
for each component. And why these particular tests?
"Because they have been extensively studied by exercise scientists for many
years -- and these tests are consistently ranked as the
best," says Walter Thompson, Ph.D., an exercise physiologist at Georgia State
University.
Fitness tests are administered by institutions like the Army, police/highway
patrol academies, professional and community sports
organizations, gyms and schools. These tests will give you a sense of your own
physical strengths and weaknesses, indicating areas
you may be neglecting in the course of your usual exercise program. You should
take the tests twice to verify your results. And pay
attention to when you take them -- for example, you're much more flexible after
a run than you are when you first wake up in the
morning.
Ready to find out if you're truly fit? Read on.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=13305&category=activeinsider&num=1


24: When you gotta go...
By Chris Carmichael
The subject of bathroom breaks has been getting a lot more attention than usual
in the past few days, thanks in part to a small
incident involving Robbie McEwen during Stage 12 yesterday.
Many people wondered why the McEwen, the leader in the sprinters’ points
competition, would allow Oscar Freire escape in a breakaway
to gain points at intermediate sprints and possibly a big chunk of points for
winning the stage. The truth is, McEwen wanted to
chase him down, but the pack took a break to answer the call of nature just as
the breakaway took shape. The Australian rider chased
anyway, which drew the ire of many riders in the field, but was unsuccessful and
could only watch as Freire rode away. By the end of
the day, the Spaniard who has won two stages already in this year’s Tour moved
from 36 to 25 points behind McEwen, and into second
place in the green jersey competition.
Freire paid for his efforts yesterday, however, and finished way back in the
pack today while McEwen and Tom Boonen both earned
points in the bunch sprint, even if it was almost 30 minutes after Jens Voigt
had crossed the line as the stage winner! Yet, even
though the situation in the points competition is back to what it was like at
the end of Stage 11, I’ve been getting a lot of
questions about how and when riders go to the bathroom during stages.
Pit stop
There is almost always a pit stop in the first two hours of a Tour stage, and
the timing is usually controlled by the man in the
yellow jersey. A large portion of the pack pulls over to the side of the road
and riders simply stop and empty their bladders. For
any rider who has to go, it’s a good idea to take advantage of this pit stop
because there’s safety in numbers. You don’t have to
chase back to the pack if half of it is right there next to you already. In
women’s racing the pit stop is pretty much mandatory
since there’s not really an on-the-go option.
More...from Train Right at:
http://www.trainright.com/info.asp?action=display&uid=3231


25. Digest Briefs:
* Ultra Distance Fuel Alternatives
By Neal Henderson MS CSCS, Boulder Center for Sports Medicine
Fueling for Ultra distance racing can be distinctly different than for more
typical races lasting 2-5 hours. Races of 8-14+ hours
demand greater reliance on food intake, primarily because your body simply does
not store enough carbohydrates to go that long.
Though athletes have plenty of stored fat to go long distances, relying on fat
as a primary fuel means going much, much slower than
using the combination of carbohydrates and fats. Even athletes with body fat %
in the single digits have enough fat calories to go
for days.
In order to compete in Ultra distance events you will need to rely on sustained
food intake throughout the race. Things to consider
are taste, effectiveness, ease of storage/carrying and stability in heat. Though
in theory one could race an entire 24-hour race on
a single food or single energy drink, the mental toughness to do so and the risk
of diminishing a critical nutrient are high. Going
long means you will deplete your body of many nutrients if not replenished. A
great strategy is to eat a variety of foods. The human
body is also quite efficient at adaptation. We train because it forces our body
to adapt to the stress and makes us better prepared
to race. Food can be viewed the same way. Train your body to accept and adapt to
foods while training and your body will be ready to
go on race day. During Ultra distance racing pay particular attention to using
foods you are used to consuming and which have
quality nutrients.
Anyone familiar with ultra-distance competitions has probably heard of an
athlete who has used strange foods as fuel during the
race. A small list of some more memorable fuels that I have actually seen people
use is: water bottles full of honey, McDonald's Big
Mac, and chocolate chip cookies. While I wouldn't necessarily recommend any of
those foods, some "real" foods make great
alternatives to sport nutrition products like bars, gels, and sports drinks. My
top recommended "real-food" alternative sports fuels
are: boiled red potatoes (lightly salted), hard pretzels, bananas (duh...),
defizzed & dilute Coke/Pepsi, and power taquitos. What
is a power taquito? It's a low-fat soft taco shell with a mix of smashed banana,
peanut butter, and honey spread on it and rolled
up! Other options are GORP (mixed nuts, dried fruit and even M&M's), Fig Neutons
and even not so healthy, but very calorically dense
Bon Bon's.
Finally, since most endurance drinks are formulated with a 6-8% carbohydrate
solution, they are not very calorie dense. It would
take a phenomenal amount of these drinks to deliver the calories needed in an
Ultra distance race. Recovery drinks on the other hand
generally have much more to them like vitamins, minerals, proteins and calories.
A drink like Ultragen can be a great Ultra distance
fuel when mixed with some of the foods above.
From First Endurance at:
http://www.firstendurance.com

* Nutrition: Daily Dose of Dairy May Help With Hypertension
People who regularly consume low-fat dairy products may be less likely to
develop hypertension, researchers have found.
The researchers looked at the eating habits of almost 5,000 people taking part
in a heart study run by the National Heart, Lung and
Blood Institute and found that those who took in two or more servings of low-fat
foods like milk, cheese and yogurt tended to have
lower blood pressure.
The study, which appears in the August issue of the journal Hypertension, found
that eating dairy was associated with a lower
incidence of high blood pressure and lower readings of the systolic pressure
(the top and higher number, reflecting the measurement
when the heart beats).
“These findings lend support to the recommendation of low-fat dairy consumption
as a mean to lower blood pressure,’’ wrote the
researchers, who were led by Dr. Luc Djoussé of Harvard Medical School.
The study, which did not receive financing from the dairy industry, noted that
the current recommendations for lowering blood
pressure, apart from medication, were for people to exercise and follow a diet
rich in fruit, vegetables and whole grains, as well
as potassium, manganese and calcium, which are in dairy foods.
But earlier studies have been inconclusive about the relationship between dairy
and blood pressure, the researchers noted, and
questions have been raised about whether any value may be canceled out by the
saturated fats they contain.
While this study did find a link between dairy consumption and lower blood
pressure, it was not clear why this was so.
Calcium alone did not appear responsible for the benefit, suggesting that some
other nutrient may play a role.

* Q: What's the hydration value of carbonated mineral water (i.e. club soda or
Perrier) versus regular tap water? Any difference? It
tastes great after a long run on a hot day, but I'm not sure if it does me any
good.
A: don't know about you, but after a long ride on a hot day, there's another
cold, fizzy beverage that tastes really great to
me…but I digress. Carbonated water isn't the best choice for post-workout
hydration, but not because the bubbles interfere with your
ability to absorb the water into your system. The biggest trouble with
carbonated beverages is that people typically stop drinking
them sooner, and hence consume less fluid than they would have if the water
contained no bubbles.
When I was working with PowerBar on their line of Endurance and Recovery sports
drinks, we looked into the issue of carbonating one
of them, or both. We rejected the idea because when people tried it in the past,
athletes found that carbonation essentially got in
the way and prevented them from drinking enough. Granted, that was with sports
drinks designed to be consumed during exercise, when
an athlete wants to be able to gulp down much more than a sip at a time.
However, the same phenomenon happens with carbonated water.
In the two hours after a long run on a hot day, you need to consume 1.5 times
the amount of water weight you lost during the run
(weigh yourself before and after the run, without clothes to find this number of
ounces). That means that if you lose two pounds (32
ounces) during the run, you need to drink 48 ounces of fluid, which can be
difficult with carbonated water if the bubbles make you
feel full faster or tickle/irritate your throat, which makes you have to take
smaller sips.
However, there's no reason to completely eliminate carbonated water from your
post-workout fluid intake. I'd encourage you to
consume a full bottle of water or recovery drink (non-carbonated) as soon as you
come in off your run and then grab a glass of
carbonated water, or vice versa. The most important thing is to make sure the
carbonated drink doesn't keep you from consuming
enough total fluids in the first two hours after exercise. And don't forget that
you also need calories and electrolytes after those
long runs in order to recover and run again in the coming days.
~ Chris Carmichael @ Outside Magazine
http://outside.away.com/


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

July 1 - 23, 2006:
Tour De France
http://www.letour.fr
EuroSport.com
http://www.eurosport.com/cycling/tour-de-france/2006
Outdoor Life Network
http://www.olntv.com/cyclysm
More Links...
http://www.runnersweb.com/running/rw_tdf2006.html

July 21 - 23, 2006:
Canadian Junior Track and Field Championships - Sherbrooke, PQ
http://www.athletics.ca/article.asp?id=7331

July 22 2006:
Television - CBC 14:00 - 15:30
World Cup Triathlon from Edmonton

July 22 - 23, 2006:
Spirit of Racine Triathlon - Racine, WI
http://www.spiritofracinetri.com

July 23, 2006:
Boulder Peak Triathlon - Boulder, CO
http://www.5430sports.com/peak.htm

Cleveland Triathlon, OH
http://www.pacificsportsllc.com/cleveland/athlete.html

Corner Brook BG Triathlon World Cup - Newfoundland
http://www.triourworld.com

Ford Ironman Lake Placid - Lake Placid, NY
http://www.ironmanusa.com

Ironman Germany - Frankfurt, Germany
http://www.ironman.de/english

"The Great Hyannis" Johnny Kelley Road Race, Hyannis, MA
http://www.johnnykelleyroadrace.com/

July 24, 2006:
Deseret Morning News Marathon & 10K - Salt Lake City, UT
http://deseretnews.com/run/mainmenu.html

Nova Scotia Marathon - Barrington, NS
http://www.barringtonmunicipality.com/rec.htm

July 26, 2006:
DN Galan - Stockholm, SWE
http://www.dngalan.com/eng.php?type=eng#

2007 Race Preview June 23, 2007:
RunnersWeb5K.com Race for Women - Ottawa, ON
http://www.runnersweb5K.com


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

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

Ken Parker
Runner's Web
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* 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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