A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
The Runner's and Triathlete's Web Digest is a weekly e-zine dealing
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health issues. The opinions expressed in the articles referenced by
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Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women:
The RunnersWeb5K.com Race for Women has been renamed in memory of
Canadian Olympian Emilie Mondor who died in a car crash September
9th on her way to her high-school reunion. Emilie had just completed
a 2 hour plus run along the Ottawa River during which she talked
with her coach about the upcoming Philadelphia Half-Marathon
(September 17th) and the New York City Marathon in November.
For a story on Emilie read Emilie Mondor: Life Cut Too Short at:
http://www.runnersweb.com/running/news/rw_news_20060913_LB_Mondor.htm
l
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.
The 2007 race date will be Saturday, June 23, 2007.
The prize money will be increased from $3,000 to $5,000 for open and
masters runners. The team competition will be expanded to
include Open, Club and University Teams.
More information will be posted at:
http://www.emiliesrun.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:
NOTE:
This is an abbreviated version of the Digest as I have been
travelling several days this week and will be attending the funeral
for Canadian Olympian Emilie Mondor later today. The full Digest
will return next Friday.

If you feel you have something to say (related to triathlon or
running) that is worthy of a Guest Column on the Runner's Web, email
us at: mailto:webmaster@... or leave your comments in one
of our Forums at: http://www.runnersweb.com/running/forum.html
or from our FrontPage.

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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.peakrunningperformance.com
Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

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

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 TWO personal postings this week.
ONE:
I am currently in the process of training for the Ironman in Lake
Placid in 2007. I am curious to know if anyone has some input on
where I might be able to find a good training program on the web,
etc. Thanks for any help you might be able to offer.
mailto:tnew05tri@...

TWO:
From Jenna Cohen-Volpi
eMail: mailto:jenna.cohen@...
Message: Is there anyone out there who is planning on relinquishing
their spot for the 2007 Lake Placid Ironman? I am trying to get
into the race. I am desperate!!!


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Emilie Mondor: Life Cut Too Short
2. Vibration Platform: New training aids Good vibrations?
3. 'Bionic' Arms Give Amputees Freedom to Move
4. Joe Henderson's Running Commentary - Words We Run By
5. Exercise = Weight Loss, Except When It Doesn't
6. Exercise May Help Breast Cancer Patients Survive
7. From Runner's World
8. Boulder Coaching Academy President Offers Seven Steps to Marathon
Success
9. Water Works
10. The War Over Salt
11. Simple Summer Nutrition & Hydration Strategies
12. 18 reasons for the "demise" of North American male distance
runners
13. When Being Varsity-Fit Masks an Eating Disorder
14. Training journal lessons -- Your memory is not reliable
15. O.J.'S SQUEEZE PLAY
16. The Three Exercises You Must Do for a Tighter You
17. Breathing & Relaxation for Endurance Athletes
18. Engaging the Core
Performance Improvement and Back Pain Prevention.
19. Back-pain acupuncture 'effective' :
Acupuncture for low back pain is cost-effective and works,
according to medical researchers.
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Should altitude tents and similar training aids be banned?"

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:
"Will Paula Radcliffe regain her previous form after giving birth?"
Answers Percent
1. Yes 82%
2. No 18%

FIVE STAR SITE OF THE WEEK: Emilie Mondor.com.
Canadian Olympian Emilie Mondor was killed on September 9th in a car
accident while enroute to her high school reunion. She had just
finished a 29K training run along the Ottawa River during which she
kept remarking how good she felt and how excited she was about
moving up to the marathon. Emilie was scheduled to run the Philly
Distance Run on September 17th and the New York City Marathon in
November. She had relocated to the Ottawa area this summer to start
her marathon training.
Emilie was an Athens Olympian and was the first Canadian woman to
run sub 15:00 for 5K.
Emilie will be deeply missed by her friends in the running community
both in Canada and internationally.
The former RunnersWeb5K.com Race for Women in Ottawa has been
renamed "Emilie's Run - The Emilie Mondor Memorial 5K Race for
Women" in her honor. The race website is: www.emiliesrun.com.
Visit Emilie's site at: www.emiliemondor.com to read about this
great Canadian athlete.



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


BOOK OF THE WEEK: The Carb Cycling Diet
by Roman Malkov
Book Description
Optimize your health, lose weight, feel great—without giving up the
foods you love!
Build muscle and lose fat with the real-life answer to no-carb/low-
carb diets. Low-carb diets like Atkins and South Beach are
notoriously difficult to maintain over time and have been deserted
by millions of people. Health-conscious people all over America are
ready for something better. Discover the secret that athletes and
trainers have been using for years with a healthy carb cycling diet.
By allowing you to eat full, nutritionally balanced meals on any
day, The Carb Cycling Diet breaks away from the "deprivation model"
of most diets on the market today. Alternating between limited-carb
and normal-carb days, you have your cake and eat it, too, without
having to rely on supplements or sugar substitutes.
The Carb Cycling Diet includes easy recipes and meal plans for
normal- and low-carb days. Monitoring what you eat is simple with
the Carbohydrate Content and Glycemic Index tables included. Plus,
The Carb Cycling Diet provides tips on exercise, sports supplements,
and how to keep motivation high.
As former Nutritional Consultant for the Russian National Athletic
Team, physician and exercise physiologist Roman Malkov, M.D.,
understands the secret that the world's top athletes have used for
years. Carb cycling works for them and it can work for you!
Easily adaptable to anyone's lifestyle, The Carb Cycling Diet is a
groundbreaking, sustainable, scientifically based diet to build
muscle, lose fat, and stay healthy for life.
About the Author
Roman Malkov, M.D, is a physician and exercise physiologist who
served as a nutritional consultant for the Russian National Athletic
Team. An active member of the American College of Sports Medicine
and the American Association of Nutritional Consultants, Dr. Malkov
is a consultant to professional athletes and fitness enthusiasts. He
lives in New York City.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1578262038/runnersweb/102-
0182896-9006569?v=glance&s=books


THIS WEEK'S FEATURES:

1. Emilie Mondor: Life Cut Too Short:
Emilie Mondor
1981-2006
"I'll see you next Tuesday." Those were Emilie Mondor's parting
words to coach Ken Parker as she pulled out of his driveway, having
just finished a 29K training run on the gravel trails along the
Ottawa River.
They may have been the last words she ever spoke.
About an hour and a half later, she lost control of her small car on
highway 417 near Hawkesbury. She had been on her way to her high
school reunion and to visit her family in Mascouche, just north of
Montreal. She sustained life-threatening injuries and was rushed to
the Ottawa Civic hospital, where she died a few hours later.
"We chatted about the upcoming Philadelphia Distance run, "said Ken,
who had biked alongside her that morning, as he had done once a week
since she moved to the Ottawa area this summer to train for her
marathon debut in New York on November 5th.
"I had printed off some pace charts for her. She said she felt great
and I told her that I was going to have to cut down her rest time to
a minute in next Tuesday's workout in Rockcliffe Park because she
was running the loops too quickly."
Emilie had wanted those pace times because she planned to break the
Canadian half marathon record in Philly - even though she'd never
raced the distance in her life.
"That was so Emilie," says Ken. "It wasn't bravado. It was knowing
herself. She had complete confidence in her ability to race and the
willingness to put herself on the line. She always set her sights
high. She wasn't going down there to muddle through it."
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20060913_LB_Mondor.htm
l


2. Vibration Platform: New training aids Good vibrations?
Move over, wobble board – the vibration platform is here. In the
past 10 years there has been an increasing interest in the somewhat
strange concept of vibration training and its potentially positive
impact on athletic performance. Can simply standing on a vibrating
platform improve one's strength, power and flexibility? Is this a
gimmick providing a short-term fix, or can athletes and coaches
expect to see some valuable long-term training adaptations? Is
vibration a useful rehab tool? Here's the balance of research to
date.
The origins of vibration training stretch back almost 40 years.
Early work by the Russian space agency looked at the use of
vibration training to combat the effects of zero gravity on the
musculoskeletal systems of its cosmonauts. It didn't take long for
Russian scientists working within sport to start using the same
methods with a variety of athletes (rowers, track and field,
gymnasts and ballet dancers) (1). Although this pioneering research
indicated that vibration training had the potential to enhance both
strength (2) and flexibility (3), it was another 10 years or more
before the international sports science community dusted off the old
research papers and began to take a closer interest in this training
intervention. Since the late 1990s several types of vibration
training methods have been trialled, ranging from the effect of
vibrating cables and dumbbells on isolated limbs, to the use of
vibrating platforms to invoke `whole-body' vibration training.
More...from Peak Performance Online at:
http://www.sportsinjurybulletin.com/archive/vibration-platform.htm


3. 'Bionic' Arms Give Amputees Freedom to Move:
The night before her big news conference, Claudia Mitchell cut a
steak for the first time since she lost her left arm in a motorcycle
accident more than two years ago - thanks to her "bionic" arm.
Mitchell, 26, is the first woman to be fitted with the experimental
arm, which re-directs severed nerves to send her brain's signals to
the electronic motors in the prosthetic.
She is one of six people to try out the arm, being developed by the
Rehabilitation Institute of Chicago.
With her older prosthetic arm, Mitchell could only do one thing at a
time - either open her elbow or open her hand. "It was odd,"
Mitchell told a news conference. "I had to think, 'OK, my hand is
here. Which muscle?'" She had to concentrate on flexing her pectoral
muscle, or the triceps, to power the arm.
"Now I just think about it."
Like many amputees, Mitchell, a former Marine, often left her old-
fashioned artificial arm at home.
"My other arm, it just didn't work well enough to bother wearing
it," Mitchell said. "This might be bigger and feel a little awkward,
but the amount of function that I get out of it makes it worth
wearing it."
More...from the LA Times at:
http://www.latimes.com/features/health/la-
091406bionic,0,2712218.story?coll=la-home-headlines


4. Joe Henderson's Running Commentary - Words We Run By:
Every special interest develops its own jargon, its insider
language. Runnerspeak is so much my natural language that I forget
everyone doesn't speak it fluently. A new reader of a running
magazine complained recently, "I marked 26 words in my first issue
that are foreign to me."
I need to realize too that language evolves. Wording that served one
running generation don't necessarily carry over to the next.
When I started running, some descriptions already sounded quaint --
if not silly. Runners weren't just runners
but "harriers," "thinclads" or "spikesters." I gagged when a
headline writer called us "cinderfellas."
Long retired are most of those words, along with others from my
growing-up years in the sport. Gone the way of cinder tracks and the
broad jump are "warmups" for flat-soled training shoes and "sweats"
for long-sleeved, long-legged training suits.
Runnerspeak keeps changing. Here's a dual-purpose lesson -- to show
newer runners how we used to talk and to update us oldies on the
common usages of today.
Old: I put in 100 miles for a good week. New: I train 100 miles a
month.
Old: Our long, slow runs are at seven minutes per mile. New: Our
short, fast runs are at seven-minute pace.
Old: My hard runs are at race pace. New: My hard runs push the
anaerobic threshold.
Old: I'm running a time trial. New: I've scheduled a tempo run.
Old: The stopwatch tells me how fast to run. New: The heart-rate
monitor sets my tempo.
Old: I'm running 10 interval quarters for speedwork. New: Five-K
races are my speedwork.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2073


5. Exercise = Weight Loss, Except When It Doesn't:
People who exercise regularly give many reasons for why they do what
they do regardless of life's demands. They say exercise can improve
their health, mood, strength and stamina.
But for many, whether they say so or not, a desire to lose or
control weight is a major motivation. Deciding if exercise is an
effective method, though, can be a challenge.
On one hand, you may have heard that exercise is not very useful for
knocking off extra pounds, though it helps to maintain weight. Or
you may have heard that only weight-bearing exercise — like jogging
or brisk walking — can help you lose those unwanted pounds, while
activities like swimming and cycling are not helpful as far as
weight goes.
At other times you may have wondered why, after you took up
activities that were supposed to burn 500 calories a day, you failed
to lose that pound a week.
What is the truth about exercise and weight, and how can you
accurately calculate the caloric value of various activities?
More...from the NY Times at:
http://www.nytimes.com/2006/09/12/health/nutrition/12brody.html?
ref=fitnessandnutrition


6. Exercise May Help Breast Cancer Patients Survive:
Women who are physically active in the year before they receive a
diagnosis of breast cancer are more likely to survive the disease, a
new study finds.
"We found a beneficial effect on survival for exercise undertaken in
the year before diagnosis, particularly among women who were
overweight or obese near the time they were diagnosed with breast
cancer," said study author Page Abrahamson, a postdoctoral
researcher at the Fred Hutchinson Cancer Research Center in Seattle.
Abrahamson led the research while at the University of North
Carolina, Chapel Hill.
The study is published in the Oct. 15 issue of Cancer.
In the study, Abrahamson's team analyzed data on nearly 1,300 women
ages 20 to 54 who were diagnosed with invasive breast cancer between
1990 and 1992. They asked the women about their average frequency of
moderate and vigorous physical activity when they were age 13, 20
and during the year before their diagnosis.
An abundance of regular exercise before diagnosis was associated
with improved disease outcomes. The association was particularly
strong for women with a body mass index (BMI) of more than 25 -- the
statistical threshold for overweight -- who also reported the
highest levels of physical activity in the one year before their
diagnosis. (For reference, a woman 5 feet 5 inches tall who weighs
150 pounds has a BMI of 25.)
Overall, women with rated in the highest 25 percent, in terms of
their level of activity, were 21 percent more likely to survive than
those rated in the bottom quarter. The benefits for women with BMIs
above 25 who had high levels of activity rose; they were 30 percent
less likely to die than those with BMIs above 25 who engaged in low
levels of activity.
More...from Forbes at:
http://www.forbes.com/forbeslife/health/feeds/hscout/2006/09/11/hscou
t534862.html


7. From Runner's World:
* Coach's Corner
Develop A Mental Edge
"Runners who race at their full potential have developed a positive
outlook, bolstered by months of preparation. Practice visualizing
the sights and sounds of success on marathon day, such as the finish
line clock displaying your goal time." -Art Liberman, founder of
www.marathontraining.com and author of the Everything Running Book
* Injury Prevention
As with speedwork, approach hill training with caution. Downhills
are particularly jolting to your lower body and can hyperextend your
knees. Hills are a good training tool if they're used judiciously,
but don't do hill work on successive days. Whether you're doing
distance, speed, or hills, follow the cardinal rules of injury
prevention: Ease into it if it's new and increase the load gradually.
* Performance Nutrition
Get Milk
In a study of 54 people, those who consumed at least 1,000
milligrams a day of calcium (about 3 cups of nonfat milk) gained 6
to 7 fewer pounds over 2 years than did those on low-calcium diets.
We all know running makes us svelte and strong. New research says
dairy products may do the same.
* Editor's Advice
"Try to incorporate relaxation techniques into your training and
racing. Before a workout, get into a relaxed mode to help regenerate
energy that has been drained away by stress. When you are ready to
race, use relaxation to regulate stress right up to the start of the
event." -Amby Burfoot, RW executive editor
* Training Talk
"A long-distance athlete's strength program should vary depending on
the season. While training for a race, include strength training
twice per week with at least 2 days in between. You can do strength
workouts on short-distance training workout days or cross-training
days. Always do it at least 2 days before your endurance workout.
Include all the major muscle groups in the upper body, lower body,
and core." -From Marathoning for Mortals by John Bingham




8. Boulder Coaching Academy President Offers Seven Steps to Marathon
Success:
On September 24, 2006, marathon runners from around the country will
descend on Boulder to participate in the Boulder Backroads Marathon
grueling 26.2 mile course testing strength, endurance and will
power. Scott Armstrong, president of the Boulder Coaching Academy
and a veteran marathon runner, offers Boulder Backroads Marathon
participants seven steps to achieve their personal best. After 12
years and 12 marathons, Armstrong was finally able to achieve his
dream of qualifying for the Boston Marathon, but only with the help
of these seven simple steps. Here are Armstrong's secrets:
1. Set Your Goals in Writing
Create goals for both for the long-term and the short-term, and put
them in writing. Studies have shown that when you write down a goal
the chances of achieving it are a thousand times greater. Your goals
should be specific, measurable, attainable, realistic and must have
a time limit.
More...from Sys-Con Media at:
http://www.sys-con.com/read/271520.htm


9. Water Works:
By Alicia Kendig, RD, CTS Sports Dietician.
Imagine making it through the next eight-hours without taking a sip …
of anything. No coffee. No orange juice. No milk with cereal. No
water. No soda. Most of us wouldn't make it through the next hour
without gulping something down. But how often do you wake up after 6
to 8 hours of sleep and think, "Wow, I'm parched."?
The majority of us don't ask this question, yet statistics from a
survey conducted by Rockefeller University in Manhattan and the
Bottled Water Association shows that the average American—as many as
75 percent of us—wakes up dehydrated and will do little to rectify
this sorry state throughout the next 16 hours. And in our dehydrated
state, we end up unnecessarily suffering from possible fatigue,
headaches, dry mouth, dizziness, dry skin, and muscle cramps.
More...from Carmichael Training Systems at:
http://www.trainright.com/info.asp?action=display&uid=3489


10. The War Over Salt:
FRANK HALL knows he probably should not eat Hungry-Man dinners. The
frozen meals have as much as 2,230 milligrams of sodium per serving —
far more than the government's recommended daily allowance for
older people — and Mr. Hall's doctors have advised him to strictly
limit salt consumption to help keep his blood pressure down.
But once a week, when grocery shopping with his granddaughter, Mr.
Hall, who is 80 and has heart disease, tosses one or two of the big
blue packages in his cart anyway.
"They're really convenient and I figure you can splurge a little bit
once in awhile," said Mr. Hall, who lives in Goldthwaite, Tex.
Sprinkled into everything from bread to cheese, soups and breakfast
cereal, just about every fast-food restaurant meal and now even
fresh cuts of meat, salt is ubiquitous in the American food supply.
And according to government data, Americans eat far too much of it.
Now the nation's largest doctors' group, the American Medical
Association, is going after the government and the food industry to
reduce what it sees as a persistently high level of salt in many
processed foods.
At its annual meeting in late June, the medical association
recommended that the Food and Drug Administration limit the amount
of salt that food companies are allowed to add to products.
More...from the NY Times at:
http://www.nytimes.com/2006/09/13/business/13salt.html?
_r=1&ref=health&oref=slogin


11. Simple Summer Nutrition & Hydration Strategies:
In an area that can be as confusing as nutrition, the key to success
is keeping it simple. By employing a common-sense, scientifically
sound approach to nutrition and hydration, you can ensure effective
training and perform at your best all year long...
By Jeb Stewart MS, CSCS, PES
Introduction
One of the most perplexing and misunderstood aspects of sports
training is that of nutrition. This should not come as a surprise as
it is a subject that encompasses so many areas and plays such a
critical part of the performance paradigm. Unfortunately, there is
no one size fits all approach (at least not one that works) and no
magic bullet. Too many people are constantly looking for the one
nugget of information or approach to nutrition to solve all of the
problems and answer all of their questions. It can be difficult to
find what you are looking for out there without getting confused and
the best way to improve your nutritional practices is to work with a
licensed and certified nutritionist and read the current research
and the many books offered by nutritional experts.
I realize that I only know a little, but I have been fortunate to
have been exposed to some good information and some really smart
people along the way who have guided me in the right direction. The
purpose of this article is to begin to share some of the simple
nuggets I have found to work extremely well over the years, ones
that are supported by applied experience and the current research.
Hopefully what you find will help you keep it simple en route to
better health and performance.
Nutrition
The name of the game this time of the year, not unlike the rest of
the season is to eat for the task at hand. If you short change your
calories when you are training and racing you will pay the price in
less than stellar performance. Eat too much in between and you gain
excess weight. The solution is simple, eat smaller, balanced meals 3
x per day and a low-glycemic snack between each meal to keep your
energy stores topped off and your metabolism fired. Simply put, keep
your portions reasonable, your carbohydrates complex, proteins lean,
fats healthy and lots of fruits and veggies on the plan and you'll
be good to go. I know you have heard this a thousand times but it
bears repeating.
More...from the Daily Peloton at:
http://www.dailypeloton.com/displayarticle.asp?pk=10036


12. 18 reasons for the "demise" of North American male distance
runners:
Q - Coach, I live in North Carolina, but I know this is the same for
Canadians. It's pretty obvious that the North American male distance
runners are becoming less and less competitive and I'm wondering why
this is?
A - You are correct sir or mam. Less competitive and less depth, as
far as home-grown athletes are concerned. Importing may be the way
to go, with the current World Marathon record holder, Khannouchi,
forfeiting his Moroccan citizenship to run for Team America.[I
sometimes wonder if eventually countries will be more like teams
trying to lure athletes, "drafting" from the world pool].
With respect to depth, it's my understanding that in the U.S. the
50th ranked American male marathoner in 1983 had a time of 2:15+,
whereas, in 2000, 2:23ish got you the 50th rank.
Many of my clients have asked me about this situation over the past
couple of years, so I guess it's time for me to wearily climb aboard
the soapbox to offer my view.
First of all, rest assured that this is not, in my opinion, an issue
of genetics. Sure in East Africa, there may be more persons out of
100 having a favourable body type for distance running, but I would
suggest that there are pockets in North America, such as Ontario,
that produce more than an ample share of genetic wonders. Witness
Kevin Sullivan from Brantford; and he's just one of literally dozens
of exceptionally-gifted kids that have arisen out of what I've
nicknamed, "The Rift Valley of the Niagara Escarpment". And this
genetic melding pot is just getting more favourable all the time.
In any case, I submit, the following 18 interrelated reasons to
account for the state of affairs:
1) Deterioration of High School programs and coaches - certainly in
Ontario, the teachers' strikes and work-to-rule tactics have taken
their toll, resulting in canceled competitions, seasons, and loss of
potential coaches.
2) No system of talent identification - There is no cooperative
effort between schools' physed programs and year-round track clubs
to identify kids with potential followed with team tryouts.
More...from Peter Pimm's Website for Runners at:
http://members.aol.com/peterpimm/misc.htm#18


13. When Being Varsity-Fit Masks an Eating Disorder:
FOR a runner, Alex DeVinny wasn't all that skinny on the day that
she won a state track title in 2003. At 17, she was 5-foot-8 and
weighed 125 pounds.
Few people watching her run the 3,200 meters in 10 minutes 53
seconds would have guessed that she had had symptoms of an eating
disorder since age 9 and that she had yet to start menstruating. Her
coach didn't know. The college recruiters certainly did not know.
She was never going to run for those colleges. The summer after she
won the title, Ms. DeVinny, from Racine, Wis., began to run even
harder and eat even less. When she came out for cross-country in the
fall, she looked frail and underweight. Her coach was concerned
enough to prevent her from competing in several meets, but he
allowed her to do two-thirds of her training. He never asked about
her menstrual periods and did not know about her anorexia.
Ms. DeVinny sneaked in extra workouts, but her dazzling window of
athleticism had already begun to close. "Her body kind of broke down
during her senior year," said her sister Gabby Fekete, 27. "She had
lived on adrenaline."
Last March, Ms. DeVinny died from cardiac arrest related to her
starvation. She was 20 and weighed roughly 70 pounds.
Looking back, her coach, Dan Jarrett, questions himself. "I did not
understand how someone with anorexia would be capable of making
decisions that weren't in their best interest," he said. "I totally
failed to grasp what it meant." He is so troubled by her death that
he has since quit coaching girls.
More...from the NY Times at:
http://www.nytimes.com/2006/09/14/fashion/14Fitness.html?
_r=1&oref=slogin


14. Training journal lessons -- Your memory is not reliable:
Some athletes keep very detailed training journals, including every
training and life detail. Other athletes keep a very basic journal
that includes date, workout time and route. There are a few people
that keep no training journal at all. The athletes that do not keep
a training journal will have a difficult, if not impossible, task if
they want to determine what changes to make in training to improve
performance.
Your recent and past training and racing experiences are invaluable.
A training journal helps you document how your body reacts to a
particular pattern of training volume and intensity. This
information can be used to help you in a number of ways.
This column covers two athletes and a few of the key lessons they
learned while using a training log.
More...from Active.com at:
http://active.com/story.cfm?story_id=13535


15. O.J.'S SQUEEZE PLAY:
There's a reason juice glasses are often the smallest glasses on the
table. They pack a healthy and dense shot of nutrient goodness into
a relatively small amount of liquid, usually 8 ounces. Take this
week's Food Marina choice, orange juice. In its natural state you
get a dose of Vitamin C, iron and potassium. Some o.j.'s will even
fortify their ingredients with an alphabet's worth of vitamins and
minerals or add Vitamin D and calcium to help your bones.
QUICK TIP: Like most foods, the closer you get to an all-natural
product the better. Ideally, you'd buy 100% fresh squeezed orange
juice all the time. Even though it's usually the more expensive
option remember that 8 ounces of the real stuff goes a lot farther
than 18 ounces of a watered down choice made from concentrate that's
cheaper by the ounce. You're better served splurging for the 8
ounces of fresh squeezed and then gulping down 10 ounces of water to
slack your thirst.
More...from Carmichael Training Systems at:
http://www.trainright.com/info.asp?action=display&uid=3490


16. The Three Exercises You Must Do for a Tighter You:
It's often said that the best fitness program is one you'll stick
with. True enough. If you don't like what you are doing, you'll look
for a reason to quit. But if you're going to invest time and energy
into getting fit, you also want the biggest bang for the buck. So
here are three of the best exercises any woman can do.
Exercise No. 1: Bicycle the Abs
A study of 30 healthy women and men, ages 20-45, sponsored by the
American Council on Exercise (ACE) and led by Peter Francis, Ph.D.,
at the Biomechanics Lab at San Diego State University, compared 13
of the most common abdominal exercises and ranked them from most to
least effective. Overall, the best exercise for strengthening the
rectus abdominus, which includes the long flat muscles extending
along the front and sides of the abdomen, is the bicycle maneuver.
Here's the ranking of the 13 abdominal exercises from most to least
effective.
"The bicycle kick is the overall best abdominal exercise," agrees
Michael Stefano, a 20-year veteran of the New York City Fire
Department and author of The Firefighter's Workout. Having strong
abdominals helps you maintain balance and provides a foundation for
many other activities.
How to Do It
Lie on your back on a mat or padded carpet with your knees bent and
feet flat on the floor. Press your lower back into the floor,
engaging your abdominal muscles, as you put both hands behind your
head (don't pull on your head). Bring your right elbow over to your
left knee, and then bring your left elbow over to your right knee in
a twisting, bicycle pedal motion. Continue to breathe naturally.
Alternate opposite elbow to opposite knee with hands interlaced
behind your head in a slow and controlled manner and with full
extension of each leg on every repetition.
More...from the Discovery Health Channel at:
http://health.discovery.com/centers/womens/weight_loss/3exercises.htm
l?DCMP=HET_0906


17. Breathing & Relaxation for Endurance Athletes:
It happens to most runners - that dreaded heart rate spike during
what was supposed to be a long, slow effort. You've reigned in your
speed, you've kept hydrated and cool, you've even switched your
running tunes from raucous Van Halen to relaxing Mozart, just to
keep that adrenaline rush at bay. But now your heart rate is racing
and you've strayed outside your recommended heart rate "zones" for
your training session.
So what went wrong?
While running can do wonders for the cardiovascular system, it can
also cause involved muscle groups to dramatically tighten. And this
often includes vital inspiratory and expiratory muscles surrounding
the ribcage, as well as the upper back, shoulders, and neck. So
while a tight or non-relaxed running posture might result in a trip
to your massage therapist for a post-run rubdown, it will also
invariably result in short and shallow breathing. To compound the
problem, most runners have not been taught how to properly breathe
in any activity, including running. In such a scenario, this "tight
torso/shallow breathing" causes limited air intake and results in
less oxygen availability for working muscles, which means the heart
has to pump more of your subpar-oxgyenated blood at a faster rate in
order for you to maintain your seemingly relaxed pace.
And Voila - you're now working at 90-95% of maximum intensity, when
your running program tells you to be at 70-75%.
More...from TriFuel at:
http://www.trifuel.com/triathlon/triathlon-training/breathing-
relaxation-for-endurance-athletes-001596.php


18. Engaging the Core:
Performance Improvement and Back Pain Prevention.
Most runners are familiar with the increased attention the "core"
has received in the popular media lately. Exercises to address the
core are designed to improve performance and prevent back pain and
other injuries. Why then, do many people continue to have back pain
after performing thousands of crunches and sit-ups?
Recent studies suggest that some back pain is closely related to a
lack of muscle activity in key core muscles of the lumbar spine.
These muscles include deep lumbar stabilizing muscles that form a
protective corset around the spine. Activating these muscles may
help prevent low back pain and improve running performance.
Unfortunately, crunches and sit-ups do not automatically stimulate
this are of the trunk. We need to return to the basics to activate
this important area.
One of the most basic core exercises is the Transversus Abdominus
(TA) contraction. To perform this exercise you must first understand
how to find the neutral spine position. This is the back position
that creates balance in the trunk and allows for an effective co-
contraction - or cooperation - among the stabilizing musculature.
To find the position, lie on your back with your knees bent. Slowly
press your low back into the floor then slowly arch your back to
form a hollow space between your back and the floor. Repeat this
several times maximally until you have a good feel for the overall
range of motion. On the final repetition, maximally arch again until
you feel slight tension in your low back. Now, back off about 10
percent until the tension eases. This is neutral spine.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=8656


19. Back-pain acupuncture 'effective' :
Acupuncture for low back pain is cost-effective and works,
according to medical researchers .
Two studies on bmj.com suggest a short course of acupuncture would
benefit patients and healthcare providers.
The cost is well below the threshold used by officials to decide
whether the NHS can afford to fund a set treatment, they said.
Up to 80% of UK residents experience back pain at some point in
their lives, costing the NHS £480m a year.
Worthwhile
The annual economic cost of low back pain in lost productivity and
disability or sickness benefits is estimated to be more than £10bn.
Evidence of acupuncture's benefits is largely inconclusive, yet 2%
of the UK population uses it in any one year.
Dr Hugh MacPherson, from the University of York, along with
colleagues at Sheffield University, reached their conclusions by
studying 241 adults with low back pain.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/5345774.stm


20. Digest Briefs:
* Fitness Q and A with Chris Carmichael:
Q: Can I use my 10k running time to figure out how fast I could run
a marathon?
A: Your 10k running time can give you a good idea of a per-mile pace
you could sustain for a marathon, but you also have to do the
endurance training to be able to complete 26.2 miles. Moderately
trained runners can complete a 10k race by running at their lactate
threshold pace. This is the maximum sustainable pace your aerobic
system can handle, and running faster than this pace leaves you
gasping at the side of the trail.
Running at your lactate threshold pace burns a lot of energy very
quickly, which is why people have to run slower per-mile paces as
competitions get longer. Since a marathon is 20 miles longer than a
10k race (6.2 miles), your per-mile pace needs to be slower than
your 10k pace by about 10 percent.
For example, if you run seven-minute miles for a 10k, your per-mile
pace for a marathon would be 7:40-7:45. Running 26.2 miles at a
7:40 - 7:45 pace would give you a marathon finishing time of 3:20:53
to 3:23:03. Of course, there are a ton of variables that will affect
your marathon time, including weather, terrain, what you eat and
drink, and the simple fact that you're running 26.2 miles instead of
only 6.2! At the end of the day, the 10 percent calculation will
only give you a ballpark estimate of how fast you could expect to
run a marathon. To find out your real time, you're going to have to
step up to the start line and give it a try.
From Outside Online Magazine




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

September 16, 2006:
United States Air Force Marathon, Wright-Patterson Air Force Base in
Dayton, Ohio
http://www.usafmarathon.com/

Television - CBC
14:00 - 16:00 Track & Field - IAAF World Finals from Stuttgart,
Germany
16:00 - 18:00 2006 Triathlon World Championships from Lausanne,
Switzerland

September 17, 2006:
Blackmores Sydney Running Festival - Sydney, Australia
http://www.runthebridge.com.au

CVS / Pharmacy Downtown 5K, Providence, RI
http://www.cvsdowntown5k.com

Disney Half Marathon - Anaheim, CA
http://disneyworldsports.disney.go.com/dwws/en_US/westcoast/listing?
name=WestCoastEventListingPage&bhcp=1

Jefferson Hospital Philadelphia Distance Run - Philadelphia, PA
http://www.runphilly.com/

Maui Marathon & Half Marathon - Kahului, HI
http://www.mauimarathon.com

Montana Marathon - Billings, MT
http://www.montanamarathon.org

Rochester Marathon - NY
http://www.rochestermarathon.com

RACE PREVIEW:

October 7, 2006:
TransCanada National 10K Championships and Fun Run - Ottawa, ON
http://www.transcanada10km.ca

2007:

June 23, 2007:
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women -
Ottawa, ON
http://www.emiliesrun.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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Have a good week of training and/or racing.

Ken Parker
Runner's Web
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TrainingPeaks.com by Wes Hobson.
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Triathlon Meetup
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Triathlon Meetups! Happening THIS month, find out when .

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The Stretching Video in a DVD version. With the DVD version you're
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* Go directly to a specific stretch;
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