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
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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.html
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

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

4. Toronto Waterfront Marathon. September 30, 2007.
http://www.torontowaterfrontmarathon.com/

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

6. Carmichael Training Systems
http://www.trainright.com/promos.asp?code=DSBYBFCSP


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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.
Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

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

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

Running Research News:
RRN's free, weekly, training update provides subscribers with the most-current,
practical, scientifically based information about
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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:
From: Susan Brewer <mailto:tcjsusan@...>
Date: Wed Oct 4, 2006 6:17 pm
Subject: (No subject) littlesusan24
I am new to the group---not new to running, I run 6 days a week 70 miles a week,
I do marathons and ultras so I am looking forward to the group
Thank-U


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Science of Sport: EPOC – Quantify Your Training Load?
2. Stress Fractures - Prevention & Treatment Strategies
3. VO2 Max Newsletter
4. Runner’s Diet: food as fuel
Eating right can improve your performance. Madelyn Fernstrom, a nutritionist and
‘Today’ contributor, tells you how to optimize your
energy.
5. Joe Henderson's Running Commentary - Who's Cheating Whom?
6. Narrowing the field
Elite athletes now dominate many high school teams. As other sports
opportunities shrink, average kids lose out.
7. The drafting dilemma
8. One-Third of U.S. Kids Are Unfit
Researchers renew call for more physical activity to keep children healthy.
9. Technique: A Commonly Overlooked Variable
10. Improving your performance
There are three main types of fitness training.
11. Touting Tea
A new study finds that drinking tea may reduce the risk of deadly diseases—and
that's just one of many health benefits associated
with the popular beverage.
12. No need to cut the good fat with the bad
13. Ten things to know about interval and other fitness training
14. Old but Not Frail: A Matter of Heart and Head
15. This Week in Running
16. Training + Performance - Marathon Preparation
The Final 3 Weeks - Race day is getting closer. Your long runs are history.
You're in final prep. Here are a few essential pre-race
tips to help make sure you're ready to finish strong.
17. Go nuts!
18. Dr. Gabe Mirkin's Fitness and Health e-Zine
19. When Skinny Doesn’t Equal Fit
20. Carry on running - but it may not be enough to tackle obesity in children
21. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"What is the highest entry fee you have paid or would pay to compete in a road
race or triathlon?"

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:
"Winter is coming! Where do you run during the winter months?"
Answers Percent
1. Outdoors 53%
2. Indoor track 18%
3. Treadmill 29%


FIVE STAR SITE OF THE WEEK: Tri-Hard Sports Conditioning Systems.
"Jason Gootman and Will Kirousis operate Tri-Hard Sports Conditioning Systems
("Tri-Hard" for short). We have a deep passion for endurance sports and it is
our goal to bring that passion, combined with our
knowledge and experience, to you!
We are dedicated to providing world-class coaching and education services for
endurance athletes including triathletes, duathletes,
road cyclists, mountain bike racers, and runners. We assist endurance athletes
of all ages and all ability levels from beginner to
professional in working towards and reaching their personal goals. Through
expert guidance and superior service, we aim to create
the most constructive and enjoyable athletic experience, both physically and
mentally, for each athlete or group of athletes with
whom we work.
We accomplish this goal through:
* Coaching -- We coach endurance athletes through our personalized coaching
services.
* Speaking -- We present custom seminars for endurance sports clubs/teams and
other organizations.
* Writing -- We write articles for internationally acclaimed journals,
magazines, and websites covering endurance sports topics.
To learn about our latest happenings, please read our Tri-Hard News section. To
learn more about us and how we may be able to assist
you, we invite you to explore our website. As you will see, we take great pride
in providing the most personalized endurance sports
coaching available. Please feel free to contact us with questions about how we
can help you work towards and reach your personal
goals. That's what we're here for!"
Check out their website at:
http://www.tri-hard.com/


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


BOOK OF THE WEEK: Staying The Course: A Runner's Toughest Race (Paperback)
by Dick Beardsley (Author), Maureen Anderson (Author)
Review
"There are faster and more decorated runners than Dick Beardsley, but probably
none with a more compelling life story. You'll want
to read this book in one big gulp, then return again and again for inspiration
both on and off the roads." -New York Runner
"In the long run, Beardsley's book is a winner." -Pioneer Press
Book Description
For a moment Dick Beardsley became the most famous runner in the world by losing
a race. In the 1982 Boston Marathon, Beardsley,
foiled by a motorcycle that cut him off, finished two seconds behind Alberto
Salazar in one of the most memorable contests in
marathon history. Staying the Course recounts that race and the difficult years
that followed, including his recovery from a
near-fatal farm accident, his subsequent addiction to painkillers, and a public
arrest for forging prescriptions. His story of
overcoming obstacles speaks to anyone who loves competition, who has survived
catastrophe, or who has pursued a seemingly impossible
goal.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0816637598/runnersweb/102-0182896-9006569\
?v=glance&s=books


THIS WEEK'S FEATURES:

1. Science of Sport: EPOC – Quantify Your Training Load?
By Ben Wisbey, Sports Scientist, FitSense Australia
Over the past twelve months interest has been growing in the use of predicted
EPOC as a means of monitoring training load. Interest
in the area has been sparked by new software, developed by a group of Finnish
sports scientists, which uses heart rate measures to
predict EPOC, respiratory rate, VO2 consumption, and a variety of other
physiological measures. This software is now being used by
Suunto and FRWD to enhance the analysis of data obtained from their heart rate
monitors.
What is EPOC?
Excess post-exercise oxygen consumption (EPOC) is a physiological measure of the
oxygen consumed in excess of resting requirement
after exercise. It is measured in litres or ml/kg. EPOC reflects the disturbance
of the body’s homeostasis brought on by the
exercise, and the subsequent recovery demand.
Exact measurement of EPOC is only possible by analysing respiratory gases with
laboratory equipment. Practical limitations in
conducting this type of testing have led to the development of methods to
estimate EPOC based on heart rate. In this article, we
will refer to predicted EPOC as pEPOC.
How is pEPOC Calculated?
In order to make a prediction of EPOC, a known maximal heart rate and VO2 max
for the user is required. The heart rate and heart
rate variability (HRV) measurements during exercise are then used to predict
respiratory rate and VO2. Predicted respiratory rate,
and VO2 are then used in conjunction with heart rate to predict EPOC.
What could pEPOC be used for?
One of the key challenges in sport science is in determining an optimal training
load. Sufficiently strenuous exercise causes a
disturbance in the body’s homeostasis. After recovery this results in improved
fitness. The challenge lies in determining the
optimum balance between training volume, training intensity and recovery.
Training that is too easy doesn’t improve fitness, and
training that is too hard may lead to overtraining in the long term. It is
suggested that by calculating pEPOC, the training load
can be quantified. This allows the time needed for recovery to be calculated.
Limitations of pEPOC
There are several limitations to the use of pEPOC as a means of monitoring
training response based on heart rate. These limitations
are discussed below.
The current predictions of pEPOC are based on formulas for which there is a
solid scientific basis. However, in practical trials
conducted by FitSense Australia the predicted in-exercise VO2 values based on
heart rate were 5-10% out from known laboratory
measured VO2 values. Inaccuracies in the VO2 prediction will cause inaccuracies
in the prediction of pEPOC measures.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20061003_Wisbey_EPOC.html


2. Stress Fractures - Prevention & Treatment Strategies:
Stress fractures are small cracks in the bone caused by repetitive stresses or
overuse, such as the repetitive impact on the bones
of the lower leg and foot during running and jumping activities. This injury
commonly occurs in the weight bearing bones of the
feet, upper and lower legs, and hip area.
Any athlete may encounter this injury but those with lower bone density due to
genetic, metabolic or dietary issues are more
susceptible. Women may be more susceptible as well due to irregular or absent
menstrual cycles, eating disorders or osteoporosis.
Recovery time usually ranges from six to ten weeks.
What is a stress fracture?
When bones are subjected to stresses they adapt, just as muscles do, to become
stronger. To increase in strength they must rob
calcium from one area to build another. This weakens that area and new, and
repetitive, stresses on that weakened area can cause a
crack. This fracture is a result of the bone’s inability to handle the stress
over time.
Weakened bones, due to old injuries or other conditions, are much more
susceptible to stress fractures because they are unable to
handle the new stresses applied to them. Athletes with compromised bone density
must be very careful when increasing their work
load.
Increases in intensity, duration or frequency can lead to stress fractures due
to the process of repair and rebuilding being
interrupted. The bones need adequate rest time to rebuild and restructure. If
unable to repair, the bone will weaken and become
susceptible to fracture. Treatment must be initiated as soon as possible to
prevent further damage and a more severe fracture.
What sports and activities are most vulnerable?
While stress fractures can occur in any sport, they are most common in high
impact sports of a repetitive nature. Sports such as
basketball, track and field, dance, gymnastics and tennis are all examples of
sports with a high frequency of stress fractures.
Athletes in any sport can fall victim to stress fractures if their form, posture
or technique is incorrect or conditions change
without a chance to adapt. Changing playing surfaces or using worn shoes, with
poor support, can increase the risk as well.
Increasing training loads too quickly or changing intensity without a period of
time to adapt will make athletes more susceptible.
More...from the Runner's Web at:
http://www.thestretchinghandbook.com/archives/stress-fractures.htm


3. VO2 Max Newsletter
* Integrating Science with Application--Tapering
If you're planning on running a marathon this fall, chances are you're already
thinking about your taper. Research has shown that
tapering results in changes in biological markers that reflect a reduced
training stress and an increased recovery, and that
improved performance (from 0.5% to 6%) is more likely to occur after a period of
reduced training.
Most studies on tapering in runners have examined the effect of 1-week tapers on
short distance events, and have found that the
intensity of training is more important than either the training volume (weekly
mileage) or frequency. Reductions in mileage up to
60-90% have been found to be beneficial. So you can reduce both your weekly
mileage and the number of days you run per week as long
as you keep the intensity high. For example, studies using a low volume/high
intensity taper for 1 week (e.g., an 85% reduction in
mileage and 5x500 meters at 800-meter race pace with 6-7 minutes recovery,
decreasing by 1 rep each day for 5 days) have found
improvements in running economy and 5-K performance,
and increases in aerobic enzyme activity, blood volume, and time to fatigue at
1,500-meter race pace compared to a moderate-
volume/low-intensity taper (e.g., 6 miles at 60% VO2max, decreasing by 1.25
miles each day for 5 days) or a taper with no running at
all.
There has been little research on the effect of tapering on long-distance
running, with one study finding that tapering (85%
reduction in mileage for 1 week) did not affect half-marathon performance (run
on a treadmill to control for other variables), and
that performance was similar to that of runners who didn't taper.
The duration of your taper is one of the most difficult aspects to determine
since the answer will vary for each runner. It
depends on the severity of the training load, your level of fatigue, and the
distance of your upcoming race. Also, the time frame
separating the benefits of a successful taper from the negative consequences of
insufficient training has not been clearly
established by research. Research on swimmers has revealed that 2 weeks seems
to be the longest time to receive the benefits of a
taper before detraining
begins, with many athletes needing longer to fully recover from hard training.
Before a marathon, most people taper for 2 to 3
weeks, using a 1-week taper before shorter races.
In addition to the research, many of my decisions concerning the taper depend on
the strengths and weaknesses of my athletes and
what has yielded positive results in the past. I typically have my athletes
begin cutting their mileage 3 weeks before the marathon
(or up to a week later if they haven't been running high mileage), with the
first week at 70%
of peak training mileage, the second week at 50%, and the week of the marathon
at 35% (not counting the marathon itself). I keep
the intensity high during the first week, including one interval workout at 3K
race pace and one moderately-long run (13-15 miles)
with about half at lactate threshold pace. I begin to decrease the intensity
slightly during the second
week, including two short- to medium-distance runs (5-10 miles) at marathon race
pace. The week of the race, I include one interval
workout early in the week at either lactate threshold pace or slightly faster,
cutting back on the distance of the intervals and the
number of reps. The final week also includes a daily progressive reduction in
mileage that mirrors the pattern of the weekly
reduction.
So if you're running a marathon this fall, take care in planning your taper--and
good luck on race day!
* VO2 Kinetics
As may be obvious during the first few strides of your run, VO2 increases
dramatically, plateauing within 2 to 3 minutes. When you
stop running, VO2 decreases until it returns to its resting value. A study
published in International Journal of Sports Medicine in
2006 found that the rise and fall of VO2, called "VO2 kinetics," are related to
the type of runner.
The time for VO2 to reach a steady-state value at the start of exercise and the
time for VO2 to return to its resting value after
exercise are both significantly shorter in long-distance runners compared to
middle- distance runners. The researchers suggest that
this difference is related to training volume, since the greater the weekly
mileage, the less time it takes for VO2 to increase at
the start of a run.
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


4. Runner’s Diet: food as fuel:
Eating right can improve your performance. Madelyn Fernstrom, a nutritionist and
‘Today’ contributor, tells you how to optimize your
energy.
We all know that food is the body’s fuel, but many of us don’t know which ones
can optimize our energy whether we’re working out in
the gym, training for a marathon, or walking a mile or two. Take “Today Runs a
Marathon” guest runner, Karen Gorrell, for example.
When I met Karen to go over nutrition with her, she hadn’t given much thought to
her eating habits — food was food — and she wasn’t
aware of how much her diet could affect her training for the marathon. So I told
her she needed to take the same mental discipline
she used for her running and apply it to her eating.
The “old” Karen downed doughnuts and fast food, gulped down some water and
sports drinks, and skimped on protein. No wonder she felt
overly fatigued during some of her runs. Her fantastic attitude and spirit
carried her through most of her training, but she needed
some nutritional training, if she was going to be in the best condition to run a
marathon.
More...from MSNBC at:
http://msnbc.msn.com/id/15106911/


5. Joe Henderson's Running Commentary - Who's Cheating Whom?
When I hear of runners cheating in a race, pretending to do what they didn't,
stealing an honor that wasn't theirs, I'm as amazed as
I am appalled. This crime is foreign to everything most runners believe. If we
run mostly to improve and impress ourselves, then the
person most cheated is the cheater.
Thousands of runners honored the pledge to themselves to run an honest race last
spring [1997] at the Boston and Pittsburgh
Marathons. A few deviants couldn't accept the elemental honesty of a certain
time over a specific distance.
A husband-wife couple "won" their age-groups at Boston, and a man snuck into
seventh place in Pittsburgh's national-championship
division. If they really believe what they did, they have simple recourse. They
can clear their names without going to court but by
running another carefully monitored race and coming anywhere near their claimed
time.
History says they won't. Others caught cheating in some of America's biggest
races all protested their innocence. But all failed to
make amends in the one way that any runner would accept.
I won't overstate the problem. Cheaters are as rare in this sport as sub-2:20
American marathoners. But one scofflaw per thousand
honorable runners is too many, and surveillance must be vigorous and punishment
harsh to root out that one.
When the recent cheaters were nabbed, they raised further suspicions: How often
had they gotten away with this before? And how many
others do the same and avoid detection?
If secret on-course videotaping or computer-chip technology catch cheaters, what
is fitting punishment? A lifetime ban from racing,
certainly (though this is usually voluntary, since the exposed seldom show their
faces at races again).
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2076


6. Narrowing the field:
Elite athletes now dominate many high school teams. As other sports
opportunities shrink, average kids lose out.
THE long, sweaty summer practices are over. The pep rallies have begun. Fall
sports are underway around the nation.
Cory Harkey, 16, is part of the action. The 6-foot-5, 220-pound junior at Chino
Hills High School is symbolic of the elite athlete
who has come to dominate interscholastic high school sports. He practices to the
point of exhaustion almost daily and plays on
private club teams to maintain his star status in several sports. He dreams of a
college scholarship in basketball or football, and
college scouts undoubtedly will scrutinize his potential during the coming year.
Sara Nael, 17, is not part of any team. A senior at the same school, she won't
go near a volleyball game this fall, having failed to
make the team as a freshman. She considered trying out for something else but
eventually concluded that playing in high school
sports "doesn't look fun."
The two students represent what is both positive — and distressing — about the
state of youth sports today. High school athletes are
fitter, more skilled and better trained than ever before. But these top-notch
athletes, say many health and fitness experts, have
become the singular focus of the youth sports system — while teenagers of
average or low ability no longer warrant attention.
"What is happening at the high school level is, we're principally satisfying
kids who are elite athletes — the best, the most
skilled, the most developed in their particular sport," says Bruce Svare, a
critic of the nation's youth sports system and director
of the National Institute for Sports Reform, based in Selkirk, N.Y. But, Svare
adds, "we're forgetting everyone else in terms of
their health and fitness needs."
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-sports2oct02,1,7467993.stor\
y?coll=la-health-fitness-news


7. The drafting dilemma:
The illegal drafting that occurs during multi-sport events has received a lot of
press this year. Many athletes are frustrated by
the blatant and continued disregard some race participants have for this rule.
There is no doubt that even a brief period of drafting gives an athlete a
distinct advantage. 70-90 percent of resistance on the
bike comes from the air in front of a cyclist. By having another cyclist block
this air flow, the amount of energy an athlete has to
expend is drastically reduced.
In a large pack of riders, a cyclist can motor along barely touching the pedals
and, perhaps, at speeds much greater than would be
sustainable under their own power. Drafting not only takes minutes off the bike
split, it leaves the legs nice and fresh for the
run.
You can imagine the annoyance an athlete feels when they are passed by a rider,
or in many cases, groups of riders working together
in flagrant disregard for this rule. Athletes have their individual reasons they
race and many take a casual approach to their race
performance, but others take their racing very seriously.
These athletes may be competitive age groupers who have worked hard for months,
or, perhaps, an entire season to be at their best
for a race. Their goals could include attempting to qualify for a coveted event
slot or team, accumulate points in a series or win
their age group. Losing to someone who cheated can leave a very bitter taste in
your mouth and even question the legitimacy of the
sport.
More...from Active.com at:
http://active.com/story.cfm?story_id=13564


8. One-Third of U.S. Kids Are Unfit:
Researchers renew call for more physical activity to keep children healthy.
As many as one-third of American children aren't physically fit, a new study
found.
Reporting in the October issue of the Archives of Pediatrics & Adolescent
Medicine, the researchers found that boys tended to be in
better shape than girls; older boys were more fit than younger boys; younger
girls were more fit than older girls; and --
predictably -- heavier children were in worse shape than their slimmer
counterparts.
"We are concerned, from a public health standpoint, that a third of kids don't
meet fitness standards," said lead researcher Russell
R. Pate, a professor of exercise science at the University of South Carolina's
Arnold School of Public Health in Columbia. "The
solution is for American youth to be more physically active than they are right
now."
Being physically fit is an important key to maintaining healthy blood pressure
and cholesterol levels and warding off many chronic
diseases. But, since the 1980s, there has been a growing trend toward overweight
and even obesity among American kids, with an
estimated 15 percent of boys and girls between the ages of 6 and 19 now
considered overweight. Much of that weight gain has been
linked to a lack of exercise.
More...from HealthScout at:
http://www.healthscout.com/news/1/535279/main.html


9. Technique: A Commonly Overlooked Variable:
A commonly overlooked variable for most cyclists is that of proper technique. In
essence, proper technique presents itself as the
foundation for which fitness should be laid upon. More often than not, it's the
latter that gets the attention- forcing those who
have poor technique to work perpetually harder as they go harder and so on. It
becomes a "cat chasing its tail" scenario.
Without going into a bunch of neuro-physical jargon, here's the skinny. Muscles
fire (contract) via electrical impulses from the
brain through neuropathways, which then trigger very specific chemical reactions
at the nerve/muscle junction, resulting in the
contraction (shortening) of muscles. Now, the key word is neuropathway. This
"network" of physiological communication is built upon
repetition. The old saying "practice makes perfect" is true. However, practice
can also apply to perfectly poor technique. Think of
neuropathways as water-formed ravines that have been created over long periods
of time. The more time, the deeper the ravine. If the
ravine does not permit the water to travel from point A to point B in the most
efficient and effective manner, then you're doing a
lot more work than you need to.
So, what are the factors that instigate inefficient neuropathways (poor
technique)? Poor fit to the bicycle is the most common.
Others include muscular imbalance, anatomical compensations (Ex. leg length
discrepancy), crossover interference (Ex. A hockey
player who tries to swing a golf club often mimics the technique of the hockey
swing due to the movement tasks being similar.), or
just plain old bad form. Remember that the key to neuropathway development is
repetition. Repeated movements with any of the above
fault(s) is going to lead to perfectly polished, highly trained,
non-compromised, finely tuned, bad form.
More...from TriFuel at:
http://www.trifuel.com/triathlon/bike/technique-a-commonly-overlooked-variable-0\
01631.php


10. Improving your performance:
There are three main types of fitness training.
* Resistance training
* Interval training
* Continuous training
Each type of training helps your body develop in different ways and will prepare
you differently for the various sports.
Sprinters require a huge amount of upper body strength and to develop their
aerobic fitness.
Endurance athletes prefer to work on their aerobic fitness and stamina rather
than their physical strength.
These are the important factors to remember:
* Rest for at least a day after heavy exercise to allow the body to repair
* Training should be suited to the specific muscle groups used in the sport
which is played
* Gradually increase training over time
* Work with heavier weights than previously to increase strength
* If you stop exercising for a long period of time your body will lose its
fitness level
* Workout at 60-75% of one's maximum heart rate
* Tailor a programme to meet your needs
More...from the BBC at:
http://news.bbc.co.uk/sport2/hi/health_and_fitness/4270714.stm


11. Touting Tea:
A new study finds that drinking tea may reduce the risk of deadly diseases—and
that's just one of many health benefits associated
with the popular beverage.
love coffee. I love the way it smells. I love the way it tastes. (Although I'm
so sensitive to caffeine, even a cup of coffee makes
me talk as fast as Robin Williams might sound if he were on speed—and, hey, do
you have to drive so slowly?) But I drink tea now.
Most of the time.
Apparently, I'm not alone. Tea is the most widely consumed beverage in the
world, other than water. Over 6.6 billion pounds of tea
are produced each year.
Why? More and more research is documenting that what we include in our diet is
as important as what we exclude. Tea contains a
variety—perhaps thousands—of powerful, protective antioxidant substances called
polyphenols, especially flavonoids such as
catechins, that may help reduce the risk of some of the most common chronic
diseases.
For example, a study was published two weeks ago in the Journal of the American
Medical Association that followed more than 40,000
Japanese men and women over a seven- to eleven-year period. They found that
green tea consumption was associated with a reduced
mortality due to all causes except cancer.
More...from Newsweek at:
http://www.msnbc.msn.com/id/15107841/site/newsweek/


12. No need to cut the good fat with the bad:
Many years ago, we got the message that eating fat was bad - that it caused
heart disease. So Americans have worked hard to cut fat
out of their diets. So it says in "Eat, Drink and Be Healthy" by Dr. Walter C.
Willett (Free Press, $15).
According to Willett, co-developer of the Harvard School of Public Health, in
the past four decades we have reduced calories from
fat in our diets from 40 percent to 33 percent. Yet the disease rate remains at
the same level, and obesity and Type 2 diabetes are
soaring.
What happened?
Fat can be satisfying, so when we cut down on it, we are hungry, and we eat more
carbohydrates.
Unfortunately, carbohydrates increase weight as effectively as fat. Willett
explains that pasta, potatoes, white bread and white
rice all cause spikes in blood sugar levels, which you don't get with fat,
protein or slowly absorbed carbohydrates from vegetables,
fruits or whole grains. These spikes in blood sugar levels cause spikes in
insulin levels, which puts heavy demands on the pancreas
to make insulin and can eventually lead to adult-onset diabetes.
Willett summarizes that cutting all fats and increasing carbohydrates does
little to protect against heart disease and may
ultimately cause some harm. One reason is that in our zeal to cut fats, we have
cut the good fats with the bad. We reduced vital,
good-for-us, unsaturated fats like oils in salad dressings and nuts.
More...from Newsday at:
http://www.newsday.com/news/health/ny-hsnut4915041oct03,0,5599213.story?coll=ny-\
health-print


13. Ten things to know about interval and other fitness training:
By Marlene Habib, CBC News
Marlene Habib is a full-time senior copy editor on the Copy Desk at CBC.ca.
She's also a Can-Fit-Pro certified trainer who leads
outdoor exercise classes.
In the repertoire of exercise naysayers, the claim "I don't have time to
exercise" stands out even more than the burning desire to
avoid the irksome rants of fitness crusaders like Richard Simmons. But that's no
longer a valid excuse, according to new research
that shows even short periods of activity can have big health benefits.
Alan Katz works out during his 20-minute circuit at his gym, Aug. 17, 2006, in
Citrus Park, Fla. (Steve Nesius/Associated Press) A
report out of McMaster University in Hamilton suggests bona fide benefits to
interval training (IT) – short bursts of movement
alternated with slower activity. IT, with more and more studies backing its
calorie-burning and performance-enhancing bonuses, is
the trendy "it" word in fitness.
More...from the CBC at:
http://www.cbc.ca/news/background/exercise_fitness/interval-training.html


14. Old but Not Frail: A Matter of Heart and Head:
Mary Wittenberg, the 44-year-old president of New York Road Runners, is a fast,
strong and experienced runner. But she races best,
she says, when she runs just behind Witold Bialokur. He can run 10 kilometers,
or 6.2 miles, in less than 44 minutes and he is so
smooth and controlled.
“He’s like a metronome with his pacing,” Ms. Wittenberg says. “I am often
struggling to keep up with him and it’s a good day when I
do.”
While Mr. Bialokur’s performance would be the envy of most young men, he is not
young. Mr. Bialokur is 71.
It is one of the persistent mysteries of aging, researchers say. Why would one
person, like Mr. Bialokur, remain so hale and hearty
while another, who had seemed just as healthy, start to weaken and slow down,
sometimes as early as his 70’s?
That, says Tamara Harris, who is chief of the geriatric epidemiology section at
the National Institute on Aging, is a central issue
that is only now being systematically addressed. The question is why some age
well and others do not, often heading along a path
that ends up in a medical condition known as frailty.
Frailty, Dr. Harris explains, involves exhaustion, weakness, weight loss and a
loss of muscle mass and strength. It is, she says, a
grim prognosis whose causes were little understood.
More...(and associated video) from the NY Times at:
http://www.nytimes.com/2006/10/05/health/05age.html?_r=1&oref=slogin


15. This Week in Running:
10 Years Ago- Stefano Baldini (ITA) won the IAAF World Championships (ESP) Half
Marathon
with a 1:01:17 and some 13 seconds clear of Josephat Kiprono
(KEN) in
1:01:30. The bronze medal went to Tendai Chimusasa (ZIM) who
finished in
1:02:00. Xiu-juan Ren (CHN) took the women's gold medal by a
similar
margin, running 1:10:39 to Lidia Simon's (ROM) 1:10:57.
Romanians took
places 2-4 with Aurica Buia (1:11:01) and Nuta Olaru (1:11:07) to
take the
team title rather handily.
20 Years Ago- Frantisek Visnicky (SVK) won the Kosice (SVK) Marathon in 2:18:43
and
the Slovak marathon title. Frank Konzack (GER) was next in
2:18:58 and
Jürgen Eberding (GER) was 3rd in 2:19:06. Christa Vahlensieck
(GER) ran
2:41:08 to get her third of five wins here. Lutsia Belyayeva
(RUS) was
2nd in 2:45:20 while Ok-Hui Choe (PRK) took 3rd in 2:45:48.
30 Years Ago- Christa Vahlensieck (GER) won the Waldniel (GER) Marathon in
2:45:24.4 over
an international field. Kim Merritt (USA) was 2nd in 2:47:11.2,
Gayle Barron
(USA) took 3rd in 2:47:43, and Claire Spauwen (NED) was 4th in
2:47:50.
40 Years Ago- Gyula Toth (HUN) won the Kosice (SVK) Marathon in 2:19:11.2.
ALmost two minutes
back came James Alder (SCO) in 2:21:06 and Yutaka Aoki (JPN) was
3rd in 2:22:44.4.
50 Years Ago- Chris Chataway (ENG) won a 5000m in Budapest HUN with a time of
13:59.6. Close
behind came Derek Ibbotson (ENG) at 14:00.0 and 3rd was Sandor
Iharos (HUN) in
14:03.4.
From the Analytical Distance Runner at:
http://www.arrs.net.


16. Training + Performance - Marathon Preparation:
The Final 3 Weeks - Race day is getting closer. Your long runs are history.
You're in final prep. Here are a few essential pre-race
tips to help make sure you're ready to finish strong.
You’re in final countdown for marathon race day. You’ve logged the long miles.
You’ve got your race strategy locked down tight.
Physically and mentally you’re ready to go. But there’s a lot of other essential
preparation that’s often overlooked in the run up
to the big day. Here are a few pre-race items to help make sure you have the
smoothest marathon day possible.
Relax – It’s Part of Training
Believe it or not, the best training you can do right before a marathon is not
much training at all. Rest powers your body. Continue
to taper mileage as race day approaches. Avoid the impulse to squeeze in
last-minute long runs. Get plenty of sleep. Book a massage.
You’ve done the hard stuff. You’re as fit as you’re gonna get. If you haven’t
done the necessary miles yet, wait for the next
marathon.
More...from Nike.com at:
http://www.nike.com/nikerunning/usa/home.jhtml?loc1=tools_training&loc2=runners_\
library&loc3=137&promoID=USRU_EM_092606_octnewsmen#r
unners_library
[Long URL]


17. Go nuts!
By Annette Colby, Ph.D., R.D.
You have your nutrition strategy down to a science: plenty of nutrient-dense
fresh fruits and veggies to nourish your body;
protein-packed lean meats to strengthen muscles; calcium-rich, low-fat dairy to
build bones; and energizing whole grains to fuel
your workouts (and your day.)
But if nuts aren't on your eating plan, they should be. A nut holds an abundance
of healthy, energizing goodness all squeezed into a
small package.
Nuts contain healthy monounsaturated fats, which protect the heart by lowering
"bad" LDL cholesterol and raising "good" HDL levels.
Researchers also believe these monounsaturated fats help prevent diabetes by
building healthier membranes around cells, creating
more efficient doorways for blood sugar to enter.
They also contain essential omega-3 fatty acids, which provide anti-inflammatory
protection against heart disease, high blood
pressure, diabetes, cancer and autoimmune diseases (disorders in which the
immune system attacks the body, like rheumatoid
arthritis.)
Nuts are full of vitamin E, selenium and magnesium, which provide additional
protection against heart disease and diabetes. In
addition to their great taste, all nuts are cholesterol-free and full of
important nutrients, including protein and fiber. The
protein content of nuts is around 10 to 25 percent, making them a great
alternative to meat. In fact, in 2003 the FDA allowed food
companies to put the following qualified claim on nut packaging: "Scientific
evidence suggests but does not prove that eating 1.5
ounces per day of most nuts, as part of a diet low in saturated fat and
cholesterol, may reduce the risk of heart disease."
More...from Active.com at:
http://active.com/story.cfm?story_id=13578


18. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Children Need More Exercise for Heart Health
Children need at least 90 minutes of exercise a day to avoid heart disease when
they are older, according to a new study reported in
Lancet (July 23, 2006). The old guidelines
recommending 30 minutes of exercise three times a week, or even an hour a day do
not appear to be adequate for preventing obesity
and heart disease. Researchers used heart rate monitors to measure the activity
of 1700 nine- to-fifteen-year-olds in Denmark,
Estonia, and Portugal. They then calculated a heart-attack risk score
consisting of blood pressure, cholesterol, insulin
resistance, and skinfold thickness.
They compared physical activity from the heart rate monitors with the heart
attack risk-factor score and found that the more active
the child, the lower the heart attack risk score. Many
children who exercised for 60 minutes a day were still overweight and had high
heart attack risk scores. The authors suggest that
the lack of regular physical activity is likely to mean that the children are
spending too much time watching TV, playing video and
computer games, and eating junk food. There is no reason to expect that the
results would be different with American children. The
current recommendation of at least an hour per day of moderate activity in
children may not be sufficient for future heart health.
* Yeast Infections
When a woman develops a white discharge and vaginal itching, her doctor often
diagnoses yeast infection, even though he may be wrong
because every healthy woman has yeast in her vagina and cultures of the vagina
almost always grow yeast, even in women who have no
symptoms at all. A doctor diagnoses yeast by inserting a cotton swab into the
vagina, placing it in a drop of water and examining
the fluid for yeast under a microscope. Cultures should not be used to diagnose
yeast as most healthy women harbor yeast in their
vaginas, mouths and intestines.
Yeast infections often follow taking antibiotics or birth control pills, but
when yeast cause a rash on the genitals, it often is
acquired through heterosexual contact (1) or it can be caused by immune defects
associated with diabetes or HIV. When normal healthy
people develop rashes caused by yeast, doctors should look for a cause. Genital
infections caused by yeast are often associated with
a special type of yeast that is able to break though the skin to cause a red,
itchy rash. Men and women with genital rashes caused
by yeast either have an immune defect such as diabetes or they have a special
yeast that can be acquired through sexual contact.
Women who have documented yeast infections and a rash from it can be cured when
they and their partners take ketoconazole, 400mg
daily for 14 days, or fluconazole,150 mg/day for 4 days. Women who keep on
getting documented yeast infections may need to take
itraconazole 50 to 100mg daily or fluconazole 100mg weekly or 150mg monthly.
Short courses of topical therapy, e.g. 500mg
clotrimazole pessaries as a single weekly dose for 6 months or 100mg miconazole
pessaries twice weekly for 3 months, followed by
once weekly for 3 months may also be used (3).
Since yeast is a normal inhabitant in the vagina, it is often diagnosed as the
cause of vaginal itching when it is only an innocent
bystander. When a physician takes cultures for many different types of
infections and finds only a yeast, he usually prescribes
suppositories (over-the-counter clotrimazole vaginal suppository, once a day for
three days) to kill yeast and the patient feels
better for a week or so because the suppository lubricates the irritated area.
Then the itching returns because these women often
are infected with mycoplasma/ which is extraordinarily difficult to find on
culture/ and can be cured when they and their partners
take azithromycin (250 mg once a day for 9 days) to kill the mycoplasma. If a
woman really has a vaginal yeast infection, she
usually clears up with a pill called fluconazole (150 mg/day for 4 days).
A study from the University of Leeds showed that women who get yeast infections
over and over, have the same type of yeast that
recurs; it is not a new infection. This means that women with recurrent yeast
infections and their partners should be treated for
several weeks with oral drugs to kill yeast such a Diflucan, and not just with
vaginal suppositories (4).
1) J Warszawski, L Meyer, N Bajos. Is genital mycosis associated with HIV risk
behaviors among heterosexuals? American Journal of
Public Health 86: 8 Part 1(AUG 1996):1108-1111.
2) One paper recommends a vaginal suppository containing metronidazole and
miconazole, twice a day for two weeks, to kill
gardnerella, Trichomonas and yeast. S Kukner, T Ergin, N Cicek, M Ugur, H
Yesilyurt, O Gokmen. Treatment of vaginitis. International
Journal of Gynecology & Obstetrics 52: 1(JAN 1996):43-47. Metronidazole 500 mg
and miconazole nitrate 100 mg (Neo-Penotran(R), Embil
Pharmacy Company, Istanbul, Turkey) insert twice daily for 14 days.
3) NC Nwokolo, FC Boag. Chronic vaginal candidiasis - Management in the
postmenopausal patient. Drugs & Aging, 2000, Vol 16, Iss 5,
pp 335-339.
4) An investigation into the pathogenesis of vulvo-vaginal candidosis. Sexually
Transmitted Infections, 2001, Vol 77, Iss 3, pp
179-183. SS ElDin, MT Reynolds, HR Ashbee, RC Barton, EGV Evans.
From Dr. Gabe Mirkin at:
http://www.drmirkin.com


19. When Skinny Doesn’t Equal Fit:
By Molly Krause, CTS Sports Nutritionist.
Tour de France riders have rail-thin physiques, triathletes are über-fit, and we
can often see marathoner’s ribs. Sports companies
put out tight-fitting clothes stitched for performance. In this environment,
most athletes can become consumed with striving to
achieve some sort of an ideal weight, even though they have no idea what that
number on the scale should read. We’re attracted to
“thin,” because if you have no heft to haul around, you’ll go faster.
Here’s the big truth: thinner is not always better.
Now, don’t grab that Snickers bar thinking it’s OK to chow down. We’re talking
about finding the best weight for you. This requires
listening to your body’s cues and being smart about deciding what that weight
should be. For some people, their ideal weight may
have them looking like an elite marathoner. Others may carry a lot more muscle
and some fat.
Certainly, losing weight to perform better has its benefits, but there’s a fine
line between beneficial weight loss and debilitating
weight loss. And it’s important for athletes, parents, coaches, athletic
trainers and teammates to be aware of the dangers of
excessive weight loss. Often times one athlete’s goal to become sleeker becomes
an obsession that nurtures a potentially deadly
eating disorder.
More...from Carmichael Training Systems at:
http://www.trainright.com/info.asp?action=display&uid=3928


20. Carry on running - but it may not be enough to tackle obesity in children:
FOR generations, children have been prescribed regular doses of exercise to keep
them fit and healthy, but research suggests this
may not be the answer to Scotland's obesity crisis.
In a study of more than 500 pre-school children in Glasgow, regular exercise had
no effect on body mass index (BMI) - a measure of
weight in relation to height.
The findings have cast doubt on the ability of exercise alone to cut soaring
rates of obesity.
Advocates of physical activity last night urged parents to continue to ensure
their children took regular exercise. But researchers
behind the report said diet and other lifestyle issues needed to be tackled too.
Professor John Reilly, from Glasgow University, and his colleagues prescribed
30-minute sessions of exercise three times a week for
545 pre-school children. The children's parents were also given guidance on
increasing physical play at home.
Their BMI was recorded after six months and again after a year of the exercise
regime.
The researchers, writing in the British Medical Journal, found that the
increased levels of activity had little effect on BMI.
The exercise regime also failed to encourage the children to be more active
outside of nursery.
Prof Reilly said children's movement skills did improve, which could have future
health benefits.
"It might foster an increase in activity levels in future by increasing
confidence or ability, or both, and may have direct effects
on body fat content in the long-term," he said.
More...from the Scotsman at:
http://news.scotsman.com/scotland.cfm?id=1477672006


21. Digest Briefs:
* Shorter, Harder Exercise Works, Too
Don't have an hour a day to work out? Then a new study has the answer for you:
Forget the traditional walk on the treadmill and opt
for short-burst, high-intensity exercise instead.
Researchers out of Hamilton, Ontario, compared healthy young men who
participated in the two different types of exercise find both
groups increased their fitness levels to similar degrees.
The study involved 16 men who were assigned to either six sessions of 90 minutes
to 120 minutes of continuous cycling on an exercise
bike (endurance training, or ET) or six shorter sessions during which the men
pedaled full out for 30 seconds, followed by four
minute rest periods, repeating the cycle four to six times (sprint-interval
training, or SIT). Over two weeks, the ET exercisers
clocked about 10.5 hours of exercise, vs. just 2.5 hours in the SIT group.
While the authors wouldn't recommend SIT for heart patients -- and emphasize
anyone starting an exercise program should check with
their doctor first -- they believe short burst, intense workouts like the one
they studied could go a long way toward introducing
exercise into the lives of busy people.
"Given the large difference in training volume, these data demonstrate that SIT
is a time-efficient strategy to induce rapid
adaptations in skeletal muscle and exercise performance that are comparable to
ET in young active men," they write.
SOURCE: Journal of Physiology, 2006;575:901-911

* Meltdown meditation. All Miavita Fitness Tips
Everything's coming at you at once. Don't explode -- try a little yoga trick
that can calm you down in an instant. Place one hand on
your belly and breathe deep; exhale slowly. Relax your shoulders. As you
breathe, gently push your belly out so your hand rises as
you inhale and falls as you exhale.



THIS WEEK'S FEATURED EVENTS:
*Please verify event dates with the event websites*
Check the Runner's Web FrontPage for links to the race sites.
October 7, 2006:
TransCanada 10K Championships - Ottawa, ON

Waddell & Reed Kansas City Marathon - MO

Television
CBC 14:00 - 16:00 EDT 2006 Road Cycling World Championships
Men's & Women's Road Races - From Salzburg, Austria

October 7-8, 2006:
Durango Double - Durango, CO

October 8, 2006:
Army Ten-Miler - Washington, DC

B.A.A. Half Marathon, Boston, MA

IAAF World Road Running Championships - Debrecen, Hungary

Mt. Rushmore Marathon - Black Hills, SD

Ottawa Fall Colours Marathon & Runs - Cumberland, ON

Rock 'n' Roll 1/2 Marathon - San Jose, CA

Royal Victoria Marathon - Victoria, BC

Steamtown Marathon - Scranton, PA

October 9, 2006:
Tufts Health Plan 10K for Women - Boston, MA


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

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

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

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

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

Adidas
http://www.dpbolvw.net/click-2141789-10440258

If you have an accident while running or cycling, do you want your family to be
contacted? Do you want to receive immediate and
proper medical treatment?
If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
http://www.roadid.com/?referrer=50

The Stretching Handbook:
http://www.thestretchinghandbook.com/cmd.php?af=245575
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
Buy the DVD at:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905&e=products/video-dvd\
.htm


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