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. A children's 912 and under) 1K run will
also be held.
More information will be posted at: http://www.emiliesrun.com and at
http://www.somersault.ca

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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THIS WEEK:
*Special Offer from Human Kinetics*
As an associate member Human Kinetics is offering an exclusive Online Christmas
Special ~ 25% off all purchases + Free Shipping on
orders of $50+. To place your order, click on the following
http://www.humankinetics.com/?associate=880 where you will find the
Human Kinetics site. Enter marketing code K191 when placing your order to
receive the 25% off. If the Free Shipping applies the
shipping amount will be deducted from your order when processed. Offer good in
Canada only.

Quote"
"Sports scientists usually 'discover' what coaches already have figured out from
years of trial and error in training athletes." -
Dr. David Costill

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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.
http://www.clixGalore.com/Sale.aspx?BID=37234&AfID=103794&AdID=5075&LP=www.peakr\
unningperformance.com
Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

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

Running Research News:
RRN's free, weekly, training update provides subscribers with the most-current,
practical, scientifically based information about
training, sports nutrition, injury prevention, and injury rehabilitation. The
purpose of this weekly e-zine is to improve
subscribers' training quality and to help them train in an injury-free manner.
Running Research News also publishes a complete, 12-page, electronic newsletter
10 times a year (one-year subscriptions are $35); to
learn more about Running Research News, please see the Online Article Index and
"About Running Research News" sections below or go
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Check out the article index at:
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THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We have NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Science of Sport: Getting Touch With Triathlon Training
2. Triathlon: Train Smart—Avoid These Key Training Mistakes
3. Health and Fitness: The Rising Rate of Arthritis Causes Concern in the
Athletic and Sports Community
4. Transformation of an Adventure Runner
5. Alcohol: The benefits and risks
6. Steady As She Goes: Strengthen your ankles and build a solid foundation
7. The Overtraining Syndrome
8. Joe Henderson's Running Commentary - Starting Here
9. Why do females feel more pain than males do?
Study after study shows it's true, but scientists cannot explain what's to blame
for this gender gap.
10. Marathon Smarts
Because a little knowledge can go a long way, we asked seven Ph.D. marathoners
to give us their best, most scientific race-day tips.
Don't race without them.
11. Achieving Balance for Multi-sport Athletes
12. From Runner's World
13. Rock Solid
The Remodeling and Reinforcement of Bones in Runners.
14. Plantar Fasciitis
15. Eating vegetables slows mental decline, study finds
16. This Week in Running
17. Virtually Fit
What happens when training goes digital? Your workouts get real.
18. Multisport: Warm-up and Post-Workout Stretching
19. Triathlon: Get Your Head Right
20. ‘Industrial Athletes’: Men With the Goods
21. Want to prevent colds? Start exercising
22. Business of Sport: Stakes Raised in Battle of Hi-tech Underwear:
Hi-tech underwear is set to be the new phenomenon that gives athletes the edge
over their rivals.
23. 23. Run with more muscle
24. Carbo-loading: Tips for endurance athletes
25. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Which of the "World Marathon Majors" is the top marathon?"

You can access the poll from our FrontPage ( http://www.runnersweb.com) as well
as checking the results of previous polls.
Post your views in our Forum at:
http://www.runnersweb.com/running/runnersweb_forum.html
[Free Registration Required]

LAST WEEK'S POLL RESULTS:
"What is your level of interest in the Ironman World Championships in Hawaii on
October 21, 2007?"
Answers Percent
1. High 43%
2. Moderate 14%
3. Low 12%
4. Nil 31%


FIVE STAR SITE OF THE WEEK: Leanda Cave, Triathlete.
Profile:
"Date of Birth: 09 March, 1978
Place of Birth: Louth, England
Height: 58 kg
Weight: 178cm (5'11")
Hair Colour: blonde
Eye Color:blue
Likes: food, wine, cars, animals, art, decorating, fashion, flowers, the
outdoors, perfume, Christmas
Hates: angry dogs, wet weather, moaning people, crashing my bike (and my car)
Hobbies: drawing, painting, cooking, walking, finding a bargain, shopping
Favourite music: Killers, Cold Play, Travis, Sheryl Crow, Cindy Lauper,
Powder Finger, Van Morrison, Neil Young, Guns and Roses.
Marital Status: single, but taken by Torsten Abel.
Favourite Colour: green, orange, pink
Favourite Food: peanut butter and honey on toast.
Place of Residence: Swansea, Wales, UK.
Favourite Place to Visit: Wangen, Germany (great markets, lovely scenery).
Years in Triathlon: Professional-7, competing since 1994.
Goals in Sport: win an Olympic medal, win Hawaii, win another ITU World
Championship. Stay free from injury,
earn lots of money. To win by choice, not by chance.
Goals in Life: live life the best I can, so when I die, I can say what I have
done, rather than what I have.
I don't want to be the sort of person who values materialistic things that wont
go to the
grave with me. I want to strive each day to better myself. I want to be a good
Christian.
I always want to look at the bright side of life, and to get back up when things
go wrong
or I 'm feeling down.
Dreams: to one day live where I don't have to worry. "
Check out her site at:
http://www.leandacave.com



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


BOOK OF THE WEEK: Lore of Running.
About the Product
Now revised, expanded and updated, Lore of Running gives you incomparable detail
on physiology, training, racing, injuries,
world-class athletes, and races.
Author Tim Noakes blends the expertise of a physician and research scientist
with the passion of a dedicated runner to answer the
most pressing questions for those who are serious about the sport:
· How your body systems respond to training, the effects of different training
methods, how to detect and avoid overtraining, and
genetic versus trainable potential
· How to train for the 10K up through ultramarathon with detailed programs from
Noakes and several leading running experts
· How to prevent and treat injuries, increase your strength and flexibility, and
use proper nutrition for weight control and maximum
performance
You’ll also find a candid analysis of supplements and ergogenic effects and
training aids. The book includes new interviews with 10
world-class runners who share their secrets to success and longevity in the
sport. Features on legendary figures and events in
running history provide fascinating insights.
And that’s just scratching the surface. Lore of Running is not only the biggest
and best running publication on the planet. It’s the
one book every runner should own.
About the Author
Dr. Timothy Noakes is Discovery health professor of exercise and sports science
at the University of Cape Town and director of the
medical research council/UCT research unit for exercise science and sports
medicine at the Sports Science Institute of South Africa
in Newlands. Noakes received his MD from the University of Cape Town. He is a
veteran of more than 70 marathons and ultramarathons.
He is an editorial board member for many international sport science journals
and a former president of the South African Sports
Medicine Association. In 1999, he was elected as one of 22 founding members of
the International Olympic Committee’s Olympic Science
Academy. Noakes is also a fellow of the American College of Sports Medicine. He
and his wife, Marilyn Anne, reside in Cape Town,
South Africa.
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0873229\
592
Enter marketing code K191 when placing your order to receive the 25% off. If the
Free Shipping applies the shipping amount will be
deducted from your order when processed. Offer good in Canada only.

For more books on running and triathlon visit:
http://www.runnersweb.com/running/human_kinetics.html and
http://www.runnersweb.com/running/amazon.html


THIS WEEK'S FEATURES:

1. Science of Sport: Getting Touch With Triathlon Training :
Getting tough with Triathlon training – improve your strength
This article originally appeared in the sports science newsletter, Peak
Performance
Strength and aerobic conditioning are the undoubted cornerstones of Triathlon
success. But how do you cover the strength aspect to
gain optimum performance without sacrificing the conditioning. This guide has
been designed to show you just that.
When designing a triathlon strength programme, you have to consider whether a
performance and/or injury benefit is possible for each
of the three disciplines. Once you have done this, you have a rational basis for
choosing the best exercises.
Conditioning = less injury
It is hard to prove that following a strength programme will result in fewer
injuries for elite runners, swimmers and cyclists.
However, experience and clinical research supports the use of preventive
strengthening exercises in specific muscle groups.
Core strength exercises are recommended for both running and swimming injury
prevention. Balance between the strength of the
quadriceps and the hamstrings is recommended specifically for running injury
prevention, while good rotator cuff and scapula muscle
function is recommended for swimming injury prevention.
Therefore, triathletes should include in their routines exercises for all the
trunk and core muscles, rotator cuff and scapula
muscles, together with isolated exercises for the calf and hamstrings.
Strength + conditioning = triathlon success
Strength training of the major leg muscles has been shown to improve long
distance running performance – specifically running
economy – independent of changes in the cardiovascular system. In particular,
explosive strength training and plyometric (jumping)
training have been proven to be beneficial.
Elite swimmers do perform strength training, but the leg strength exercises that
boost power during the dive start and push off the
wall in the turns for events in the pool are irrelevant for triathletes, who
swim in open water. Core strength, particularly trunk
rotation, is recommended for swimming performance, as is upper body strength
work to increase the power of the arm pull. Triathletes
should include core strength and trunk rotation exercises in their programmes,
focusing only on the exercises that are most likely
to benefit swim performance.
Elite road cyclists perform little strength training. In fact, it has been shown
that elite cyclists have quite high maximal
strength of the quadriceps compared with untrained adults of a similar age.
Triathletes don’t need to perform any strength exercises
specifically for cycling. Any leg strength training gains will occur as a side
benefit of the leg exercises chosen for distance
running
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20061023_PPO_Getting_Tough.html


2. Triathlon: Train Smart—Avoid These Key Training Mistakes:
As coaches, triathletes often come to us when their training is not going well
for them, looking for a fix. Let’s take a look at a
few of the most common mistakes, and how you can avoid them by training smart!
Mistake: Cramming for your race.
You turn over the page on your calendar and there it is—the Olympic-distance
triathlon you signed up for back in the winter. It’s
only four weeks away! You haven’t been doing much training, so you know that you
need to get after it right away and get after it
hard. So, like that final exam that you left all the studying for to the last
two days before, you jump right into lots of hard
training and go at it hard for a few weeks, attempting to make up for lost time.
There are major problems with this approach. In the best case scenario, you will
race at a performance level that is a fraction of
your potential. In the worst case scenario, you will get injured, develop the
overtraining syndrome (tremendous fatigue and poor
performance associated with too great a workload from the combination of your
workouts and other life responsibilities or an
inadequate health foundation), and/or get burnt out on triathlon altogether.
Doing well in triathlon is a lot like investing for
retirement. Steady, consistent workouts, done over time, will create the best
performances with the lowest risk. Being inconsistent
with your workouts and/or saving all or most of your training for the last few
weeks before your race is risky—you are building your
ability to perform well on a very shaky platform.
Solution: Give yourself time to train properly.
To reach your potential and avoid ill health, you need to give yourself adequate
time to prepare for your race. Frequency,
intensity, duration, workout volume, workout load—these are common variables
manipulated in a training plan to build your abilities.
What you cannot forget is the total duration of consistent weeks of training
leading up to a race. This is one of the key factors to
your success. Give yourself at least 12 weeks to prepare for your race. To
maximize your potential, divide your training up over an
entire year using the concept of periodization. Using periodization, your
training will be divided into periods, each designed to
develop your ability in a certain way and build your ability in a logical manner
as you work towards your race.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20061023_THS_Train_Smart.html


3. Health and Fitness: The Rising Rate of Arthritis Causes Concern in the
Athletic and Sports Community:
Athletes and sports enthusiasts are wise to heed a Federal government report
that reveals a rising trend in arthritis among an aging
and sedentary population, as well as mounting evidence that nutritional
supplements may provide relief.
Farmingdale, NY (PRWEB) -- A Centers for Disease Control (CDC) report published
in the Morbidity and Mortality Weekly Report of
October 13, 2006 reveals that arthritis is on the rise in the U.S. and predicts
that the trend will continue.
Data from the National Health Interview Survey (2003-2005), on which the CDC’s
report was based, indicate that 21.6% of the adult
population of the U.S. (46.4 million people) report being told by a doctor or
other health care professional that they have
arthritis. In addition, 8.3% of the population (17.4 million people) reported
limitations in their usual activities, which they
attribute to arthritis. And these numbers represent a trend that shows no sign
of slowing —- the CDC predicts that arthritis will
affect 67 million adults in the United States by 2030.
In addition to the general wear-and-tear on joints that occurs with aging,
sports-related injuries are one of the primary risk
factors for developing osteoarthritis. Athletes are at risk not only because of
injuries sustained, but also due to the demands
their workouts and activities place on their joints. And the risk of
sports-related injury is compounded for individuals who
alternate weekends of sporting activity with a sedentary lifestyle during the
work week.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20061024_CDC_Arthritis.html


4. Transformation of an Adventure Runner
by Marshall Ulrich
One Runner's Journey From the Farm to Mount Everest, Through Joyful and Scary
Places in His Heart and Soul.
It felt like 120-volt shocks probing my legs with every step. I couldn't do it.
I had to stop.
I was at the top of Towne's Pass in Death Valley National Park. I had already
run 352 miles across the 125-degree desert floor and
had summited Mount Whitney once. But I still had 232 miles and another summit of
Mount Whitney to go. People surrounded me, giving
me advice. But I was in a fog. I was in my own world, with memories of past
races floating through the haze. I couldn't do it. I had
to stop this madness.
It was July 2001. I was attempting to complete the Badwater Quad-running 146
miles across Death Valley from Badwater, California,
elevation 282 feet below sea level, to the 14,494-foot summit of Mount Whitney,
then returning to Badwater, and then doing it all
again for a total of four crossings and 584 miles with a total elevation change
of 96,000 feet. I was over half done, but I was
suffering from severe tendinitis in both shins.
I could not do it. I had to quit.
But at that moment, something happened. And it was rooted far in my past.
SIMPLE BEGINNINGS
I sat in a small room, glued to the black and white television. I was entranced,
watching a group of men struggling to climb a huge
mountain. Their fingers and toes were black from severe frostbite, and the wind
was blowing, creating a noise that was unyielding,
eerie, and violent. They were just trying to survive, trying to get down off
that damn mountain.
I hit the off switch, and as the tube dimmed, I thought, "Someday I want to
climb mountains." I was only 5 years old. I started
asking questions and learned that Mount Everest was the tallest mountain in the
world. I decided then and there that one day I would
climb Everest.
The next year, 1957, we moved from town out to a dairy farm in Kersey, Colorado,
and my whole world changed.
A Farm Boy From Kersey, Colorado
The smell of fresh-cut hay was sweet, but it also meant that there was work to
be done.
After cutting, we had to turn the hay into windrows with a hay rake driven by
the drive shaft at the rear of the 1948 8N Ford
tractor. You had to respect that drive shaft and keep away from it, unless you
wanted to lose a leg-like the neighbor down the
road-or worse. There were serious consequences to getting too close to moving
tractor parts. I was only 10 and had to use the full
weight of my 55-pound body to push down the clutch pedal on the tractor to rake
the hay. My older brother, all of 11, and I found
such challenges a wondrous thing. Working at an early age was just how it was on
the farm.
More...from Marathon and Beyond at:
http://www.marathonandbeyond.com/choices/ulrich.htm


5. Alcohol: The benefits and risks:
A recent, widely publicized study in the New England Journal of Medicine has led
a lot of drinkers to congratulate themselves, and a
lot of nondrinkers to wonder if they should start. "Drinking is good for your
heart," the newspaper headlines announced, "and the
more you drink, the better."
This was a well-designed study funded by the National Institutes of Health. It
tracked the drinking habits of 38,000 men -- all
healthy at the beginning of the study -- over 12 years. Men who drank at least
three or four days a week had fewer heart attacks
than those who drank less. It didn't matter what they drank -- beer, wine or
spirits -- or whether they drank it with meals.
The positive news didn't end there. From the point of view of preventing heart
attacks, drinking every day was better than drinking
occasionally, and three drinks were better than one. Should you say hooray and
head for the liquor store?
We don't think so. Whether, when and how much you should drink is a complex
question, and the answer should be based on your current
state of health, medical history, family history, age, sex and other factors. If
ever there was a double-edged sword, it's alcohol.
It benefits people (and society) in some ways and devastates them in others. It
is associated with some 100,000 deaths a year from
disease and injury -- more than the number of deaths from heart disease
(estimated at perhaps 80,000) that it may prevent. And
alcohol-related deaths occur mostly among the young.
Before you embrace alcohol as heart medicine, here are some Q & A's to consider.
More...from Active.com at:
http://active.com/story.cfm?story_id=13612


6. Steady As She Goes: Strengthen your ankles and build a solid foundation:
We all know the dreaded feeling of taking a step on unstable ground and feeling
an ankle buckle underneath us. We can be four weeks
or four months into a marathon training plan, playing catch with our kids, or
walking out the front door when it happens. And when
it does it painfully halts any grand ideas we had about taking another step.
Of the injuries faced by walkers, hikers, and runners, ankle tweaks and sprains
account for a fat majority. But here’s the good
news, it’s easy to diagnose whether you’re at risk for this critical joint
failing underneath you (You’d want to know this before
your ankle crumples beneath you on a trail five miles from your car, right?).
And it only takes a couple of basic exercises
performed a few times a week to shore up the ligaments and muscles that support
this crucial structure.
Loose Ligaments Sink the Fit
Three of the most common reasons for ankle sprains and pains are the following:
Abnormally Loose Ankles
Ligaments are the connective tissue that attaches one bone to another, and they
help to support and stabilize our joints. Each of us
are genetically predisposed to have a certain amount of tightness (or lack there
of) in our ligaments. If you have a history of
twisting your ankle from childhood to today, it could be an indication that you
lack a sufficient support structure of ligaments
around the joint.
More...from Carmichael Training Systems at:
http://www.trainright.com/info.asp?action=display&uid=4055


7. The Overtraining Syndrome:
by Dr. Phil Maffetone
A lot of good published research exists about overtraining. Unfortunately, there
is not a lot of agreement on how it should be
defined. I'd prefer a more clinical definition so it's useful for all runners
rather than a technical one that scientists can debate
about.
Overtraining is easy to recognize in its chronic state when exhaustion, poor
performance, depression and other clear problems are
evident. However, it's more important to identify earlier warnings about
overtraining to avoid more serious problems later. I look
at the full spectrum of overtraining which can be seen as three phases.
Overtraining comes with many potential structural, chemical and mental problems,
often intermingled to create any number of diverse
signs and symptoms. As such, calling this problem an overtraining syndrome may
be more appropriate.
Most would agree that the overtraining syndrome is associated with too much
training volume, and/or too much intensity. I think of
overtraining as a state that occurs when there is an imbalance in my simple
formula: Training = workout + recovery. Without proper
recovery, including rest, even low intensity training may result in
overtraining. By including recovery, factors other than training
and racing, including any lifestyle stress, become part of the equation. For
example, if your work hours are high and you don't get
enough sleep, it can impair training recovery.
STAGE ONE
By recognizing the earliest onset of this problem, it becomes clear overtraining
is very common. Unfortunately, most runners won't
admit to being overtrained until the last stage. The first stage of overtraining
may blend with the normal overreaching -a normal
part of training where you ride slightly beyond your ability to force your body
to adapt and improve. However, a fine line exists
between overreaching and overtraining. If overreaching results in an injury,
even a very minor one, or one not clearly defined (that
elusive knee discomfort that comes and goes), you may have gone beyond healthy
training into overtraining.
Other elusive symptoms may begin at the first stage of overtraining: fatigue,
blood sugar handling problems (abnormal cravings for
sweets and hunger, shakiness if meals are delayed), menstrual or other hormonal
imbalances, mental/emotional stress or anxiety,
slight dizziness upon standing, or elevating heart rate. While these symptoms
may be due to other dysfunction, they often share some
common denominators with this stage of overtraining.
Recognizing stage one overtraining may be more easily done by evaluating your
aerobic training improvements using a heart rate
monitor. For example, if you've progressed from nine minutes a mile at 150 heart
rate to eight minutes a mile at the same heart
rate, that's good progress. But if suddenly you revert back to a nine minute
pace, or slower, at the same heart rate, it typically
indicates overtraining.
These early more subtle problems may not adversely effect your race. In fact,
late in this first stage performance improvements,
oddly enough, are sometimes sudden and dramatic improvement in race times.
However, this also may mean the beginning of the end of
your race progress as worsening time may follow.
The first stage of overtraining may also be accompanied by abnormal hormone
levels, which are easy to measure. Cortisol, a key
adrenal hormone, begins to increase, often only during certain times of the day
or night. Reduced testosterone and DHEA may
accompany the increased cortisol.
Any clue that overtraining has begun should be followed with an assessment of
your training and racing schedule. Reductions in
volume and/or intensity can usually quickly remedy stage one overtraining. Other
lifestyle stress should also be considered and
remedied as necessary. If overtraining is not corrected here, you may enter the
second stage of overtraining.
STAGE TWO
This stage of overtraining is more recognized. Classic signs and symptoms
include an elevation of the resting and training heart
rate, and often aggravation of the symptoms from stage one.
Performance reductions are more evident in this stage, as are symptoms such as
fatigue, feelings of depression and sleeping problems
(typically, you fall asleep easily but wake in the middle of the night with
difficulty getting back to sleep).
Hormone imbalance is now usually more dramatic, with an abnormally high cortisol
and low testosterone and DHEA. This puts you in a
catabolic state, making recovery much more difficult. In addition, immune system
function is reduced resulting in more frequent
colds, flu or other infections. Allergy or asthma may also be develop or
exacerbate.
The second stage of overtraining can last a long time. If the problem is not
remedied, typically through reductions in training and
racing volume and training intensity, a runner may enter the third stage of
overtraining.
STAGE THREE
This is a chronic condition with more serious physiological and psychological
ramifications. Often, this includes a career-ending
physical injury or other serious chemical or mental problem. In a sense, the
body has given up its fight against overtraining
stress. Hormone levels are abnormally low, with cortisol reversing its elevated
levels. The sympathetic nervous system also is
reduced as reflected in an abnormally low resting heart rate. Runners in this
stage are usually not racing due to very poor
performance and injury, with exhaustion and depression common. Going out to
train is no longer fun. Even lactate response is low.
Unlike the first two stages, recovery from the third stage of overtraining is a
much longer and more difficult process. Runners
often have to cancel a whole season and focus on getting healthy, often with the
help of a professional.
Recognition of the overtraining syndrome in its earliest stage is essential to
avoid the anguish of this common and unnecessary
problem. The remedy may be as simple as reducing training and racing volume, and
training intensity. Not only can stress come from
running, but other lifestyle factors can add to the overtraining syndrome.
* Dr. Philip Maffetone practiced complementary sports medicine and applied
kinesiology for over 20 years. His extensive background
in biochemistry, kinesiology and exercise physiology has helped him train many
world class and professional athletes. He has a
doctorate degree in chiropractic and is certified in acupuncture. Some of the
athletes he worked with include Mark Allen, Mike Pigg,
Priscilla Welch and Lorraine Moller. Dr. Maffetone was named Coach of the Year
in 1996 by Triathlete Magazine. His books include In
Fitness and In Health and Training for Endurance, and he is currently President
of the MAF Group, which publishes the Maffetone
Report (877-264-2200, www.philsbar.com).
Permission granted to redistribute, as long as you acknowledge the author,
FootNotes and the Road Runners Club of America.
From the RRCA at: http://RRCA.org.


8. Joe Henderson's Running Commentary - Starting Here:
We all had to start somewhere. Wherever that was, it's a place to remember
fondly and to revisit frequently.
My birthplace as a marathoner was Des Moines, Iowa. The year was 1966, so I've
now turned 40 in long-distance years.
Recently I had the good fortune of celebrating this anniversary at the Des
Moines Marathon. There I saw how my past connected with
these runners' present.
Two spots in that city figured most directly in my marathon genesis: Drake
Stadium and Waterworks Park. I run at both places during
every trip here, visiting my ghosts and celebrating all the miles that those
early runs made possible. These usually are private
celebrations, and they started that way again this time.
I ran almost alone at Drake, filling my quota of time with laps on the track. A
grounds crew saw me only as an intruder, getting in
their way as they cleaned up after a football game the night before. A lone
woman, running the steps while ignoring one of the
world's finest track surfaces, studiously avoided any eye contact.
This track was where I'd the best move of my running life. One steamy summer
afternoon I had dropped out of a speed session, flopped
onto this infield and decided: I don't need this anymore.
What I needed was more distance at an easier pace. The search for it had led
first to Waterworks Park and its many miles of
little-used roads beside the Raccoon River. The miles of training there had led
to the Boston Marathon the next spring, then to all
that would follow.
Running in Waterworks this time, I saw only a few runners. They saw me only as
someone who didn't know how to dress for a
sub-freezing morning. I'd forgotten to bring long pants on this trip, and my
bare legs now glowed bright red.
They couldn't have known who I am and wouldn't have cared what I'd done in this
park some long-ago year. This isn't said with regret
but as a healthy reminder that the world little notes nor long remembers who
passed this way before. It's enough that we ourselves
don't forget who we are and where we came from.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2079


9. Why do females feel more pain than males do?
Study after study shows it's true, but scientists cannot explain what's to blame
for this gender gap.
The pain starts after a trivial injury, a scraped knee or even a paper cut, but
endures or intensifies long after the original wound
has healed.
Even a light breeze or the touch of a bed sheet can be unbearable for patients
with the rare disorder known as complex regional pain
syndrome, which affects far more girls than boys, and significantly more women
than men.
No one knows why, says Steve Brown, a doctor who treats chronic pain at the
Hospital for Sick Children in Toronto. He sees seven or
eight girls with the disorder for every boy with it.
"I don't think anyone has a good answer."
The question is part of a larger mystery, one that intrigues researchers as they
work toward a more profound understanding of the
biology of pain. Why is it that females feel pain more than males?
Study after study -- most of them done in adults -- show this is the case. Women
yank their arms out of icy or hot water faster than
men, or report significantly higher levels of pain than men from the same mild
electric shock. The difference isn't huge, but it is
significant.
This might come as a surprise to many women, especially those who have been
through labour.
But scientists have moved beyond documenting the phenomenon to explaining it.
They are now zeroing in on different genes, pain
mechanisms and pathways in women and men, and on the role that sex hormones
play.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/story/RTGAM.20061023.wxpain23/BNStory/spe\
cialScienceandHealth/


10. Marathon Smarts:
Because a little knowledge can go a long way, we asked seven Ph.D. marathoners
to give us their best, most scientific race-day tips.
Don't race without them.
You've trained, tapered, and overcome your share of bumps in the road. But
there's still a lot you need to do right on marathon day.
The experts who share their hard-won wisdom below have run hundreds of marathons
between them. They know more about the ins and outs
of race day than anyone around. Except you, if you read on.
1) Don't do anything new. Race day is not the time for new shoes, new food or
drinks, new clothing, or anything else you haven't
done on several training runs. Stick with a routine that works for you. "I
learned the hard way that when you try something new on
race day, you often end up regretting it," says Russ Pate, who has a Ph.D. in
exercise physiology and qualified for three U.S.
Marathon Trials in '72, '76, and '80. "I eventually developed a routine that I
followed ritualistically before all my races."
2) Eat first thing. Too many marathoners skip breakfast on race day, opting for
just a cup of coffee and/or some sports drink. You
need more than that. "From the time you go to bed until the start of the race is
usually eight to 10 hours," says Ken Sparks, who
has a Ph.D. in exercise physiology and ran a personal best 2:28 at age 46. "In
that time, your liver glycogen--which is stored
carbohydrate--gets depleted. If you don't have a simple, high-carb breakfast,
you're going to be in trouble at 20 miles." Bananas,
bagels, or energy bars are good picks.
3) Don't overdress. Marathons often start in the cool of early morning, and it's
easy to overestimate the amount of clothing you'll
need. As a rule of thumb, it will probably feel 10 or more degrees warmer once
you get going, and temps will rise as the day goes
on. If you wear too much clothing, you're carrying extra weight, and will sweat
more than you want, possibly increasing your body
temperature and risk of dehydration. "If you overdress, you create a
microclimate around the skin that induces sweating," says Mel
Williams, Ph.D., an exercise physiologist, author of The Ergogenics Edge, and
veteran marathoner who expects to run his
30th-straight Marine Corps Marathon on October 30. "The best clothing allows for
some heat loss, but not so much that you become
uncomfortably cold."
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-238-244-255-9043-0,00.html?cm_mmc=\
Training%20Extra%20NL-_-2006_10_24-_-Training-_-Mara
thon%20Smarts
[Long URL]


11. Achieving Balance for Multi-sport Athletes:
Karen Mackin, USAT & USAC Certified Coach
In the years I have been coaching triathletes, I have found that a complete
understanding of the athlete’s competitive priorities is
the most important step in coaching a triathlete. It also can prove to be one of
the biggest challenges if you are coaching an
athlete who continues to compete in an individual sport in addition to
triathlons. Make sure you know whether you are coaching a
triathlete or if you are coaching a cyclist who competes in triathlons. The
difference between the two is not a function of how the
athlete performs in a triathlon; the difference is how the athlete trains (i.e.
how you coach the athlete). Coaching an athlete to
perform well in an event that consists of swimming, cycling, running,
transitions and sometimes nutrition (for iron distance events)
is very different from coaching for an individual sport. As a coach, you need to
make sure your athletes understand the following:
1. Performance in a triathlon is a result of all three of the events, their
transitions and perhaps nutrition (for longer races). A
triathlon is basically a complex time trial. If you go too hard in the beginning
or in one phase of the race (swim and/or bike too
fast), your run will not be as good as it could have been and the overall time
will be slower. This concept is difficult to grasp
because results of a triathlon include the splits for each sport and the
tendency is to focus on the individual splits separately.
The best way to race a triathlon is to perform the entire race at a consistent
effort level. A good coach is able help the athlete
understand how to balance the effort over the course of the race, resulting in
the fastest possible overall time, even when this
means the split in their primary sport will be slower.
2. In order to perform to their fullest potential as a triathlete, an athlete
must work during their training to “balance” all three
sports. Balancing the sports does not mean training an equal amount in each
sport. It means an athlete should train in a way to
perform equally as well (relative to their competition) at all three sports.
Often, this means that they must do the minimal
necessary training in their primary sport to maintain their strength in order to
devote more focused training time to improving
their weak link(s).
It is typically athletes that have come from a strong background in one of the
three sports and/or an athlete who continues to
compete in the individual sport events that have the hardest time doing this.
Once athletes understand these two points, and are
willing to train and race by them, they open the door to reaching their true
potential in the sport of triathlon.
Copyright 2006 The Peaks Coaching Group Inc.( http://www.peakscoachinggroup.com)
Posted with permission.


12. From Runner's World:
* Resting Well - Tapering is a critical component of marathon training that's
often overlooked.
Training is about progressive adaptation to stress. Tapering enables your
musculoskeletal and neurological systems to recover from
that stress and be in prime condition for competition. So, for the fourth
installment of our marathon-training series (visit
runnersworld.com/mts for the others), we compiled our top tapering tips.
1. Think of your taper as a "plan" and prioritize it as you did your training.
Don't disobey your taper plan by running longer or
harder than you should.
2. Devote as much time to recovery as you did to training. You may not be
running for three hours every Sunday, but instead of
filling that time with work or running errands, use it to prepare for your
race--sleep in, stretch twice a day, and relax.
3. Track your heart rate. During a taper, your heart rate should drop slightly
from your peak-of-training rate. If it hasn't, it's a
sign that you haven't reduced your mileage or intensity enough.
4. Cross-train--smart. For 16 weeks, you've neglected your hiking boots in favor
of your running shoes, and now you want to make up
for lost time. Bad idea. Don't engage in anything that could make you sore or
potentially cause injury. Save your other hobbies for
after the race. The exception: pool running. Some elite athletes don't run for
more than 20 minutes at a time during their tapers.
The rest of their "mileage" is done in water. It keeps your legs loose and makes
you feel less slothlike without putting stress on
your body.
* Fast Fixes - Stopping Pain In Its Tracks.
For those bothersome aches and pains during a run or race try these "quick
release" moves.
Certain types of midrun discomfort (chest pain, a torn muscle) warrant an
immediate trip to the ER or medical tent. But there are
less severe, but still bothersome, points of tension that can crop up during a
run or race. Here are five ?quick release? moves that
can ease your pain while keeping you in the game.
1) Calf Cramp:
Standing on the side of the road, with feet below your shoulders, raise the ball
of the cramped leg's foot up while keeping the heel
on the ground. For a deeper stretch, lean forward, keeping the knee of the leg
being stretched locked and the opposite knee bent.
Hold for two seconds; repeat 10 times or more as necessary.
2) Stiff Neck:
Slow down or walk. Look straight ahead; slowly lower your right ear toward your
shoulder. Press gently on your temple with your
right hand. Hold for two seconds, release. Repeat 10 times on each side, more as
needed.
3) Tight Shoulders:
Slow your pace or walk. Looking straight ahead, turn your head to the right 45
degrees and drop your head forward, bringing your ear
down toward your chest. Place your left hand on top of your head and press down
gently. Hold for two seconds, release, and repeat 10
times on each side, or more as needed.
4) Side Stitch:
While running, contract your abdominal muscles, and lean forward and into the
side where you feel tightness. Push your hand against
the point of pain. If the pain persists, take a quick pit-stop. Stand with your
feet below your shoulders and gradually lean into
the cramp. Hold for two seconds, release and repeat 10 times or more as needed.
5) Back tension:
While running, focus on the feeling of pulling your navel in and up. If this
doesn't relieve the pain, stop running. Place your
hands on your hips and lean forward. Hold for two seconds, release, and repeat
10 times or more as needed.
Subscribe to the Runner's World RSS News and Tips Feeds at:
http://www.runnersworld.com/cda/rssfeed/0,7129,,00.html


13. Rock Solid:
The Remodeling and Reinforcement of Bones in Runners.
By Benjamin Ebert, M.D., Ph.D.
The architecture of the skeleton gives it tremendous mechanical strength and
rock-like solidity. It seems immutable, permanent, and

uninteresting. But these preconceptions belie the constant, fascinating process
of remodeling through destruction and reformation,
dissolution and recrystalization of bone. Runners place tremendous forces on
their skeletal system, and the bones of runners become
reinforced to withstand the repetitive pounding. Understanding this process can
assist in maximizing our training and preventing
injuries like stress fractures.
First, some science. The phrase "as hard as stone" is a particularly apt
description, as the majority of bone is comprised of a
mineral, calcium hydroxyapatite. Guiding the mineralization is a protein
framework, 90% of which is Type I collagen. Type I collagen
is a remarkably durable molecule, configured as a triple helix with three
strands intertwined like a sturdy rope. Calcium
hydroxyapatite is crystallized within this protein framework to create a
mineralized protein matrix. This design elegantly combines
both tremendous strength and ease of remodeling.
Cells, life, and activity lurk within microscopic pockets inside bone. Two types
of cells are the source of bone metabolism:
osteoblasts and osteoclasts, together comprising less than 2% of the weight of
bone. Osteoblasts control the synthesis of new bone,
from producing the protein framework to regulating the process of
mineralization. Osteoclasts perform the opposite function,
digesting the protein framework and demineralizing bone. These cells reside
together, working in concert and competition to produce
the continuous renewal and remodeling of bone.
Running stimulates remodeling and new bone formation by regulating the dynamic
tension between osteoblasts and osteoclasts. Strain
on the skeletal system, including the pull of muscles and the impact of a
runner’s foot striking the pavement, directs changes in
bone architecture depending on the peak magnitude of stress and the sites to
which this load is applied. Proteins on the surface of
osteoblasts act as strain gauges, sensing the need to reinforce a segment of
bone. In response to this signal, bone formation is
stimulated in preference to bone resorption, and the activity of osteoblasts
exceeds that of osteoclasts. Clinical studies of
athletes have confirmed that running, weight lifting, and many other sports
produce increases in bone mineral density.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=4035


14. Plantar Fasciitis:
There's foot pain and then there's foot pain. Maybe you've felt it first thing
in the morning, as you tentatively put one foot on
the floor, fearful that putting weight on it will send a jolt of pain coursing
through your body.
Walking down the stairs becomes unbearable, as you wince with every step. But
the pain subsides as the day wears on. You can walk
pain-free, maybe even exercise without any ill effects.
You could have plantar fasciitis.
It's a condition that has put an end to the dreams of countless people trying to
get ready for their first marathon. It can also
plague people who don't exercise but spend most of their day on their feet.
It kept Toronto Raptors basketball star Chris Bosh off his feet for three of his
team's first six pre-season games. It could make
the 2006-07 NBA season a winter of discontent for the talented player, unless
team doctors give his sore heel time to heal.
What is plantar fasciitis?
Basically, it's an inflammation of the plantar fascia ligament — a fibrous band
of tissue on the bottom of the foot that helps to
support the arch. The ligament runs from your heel bone to the metatarsal bones
of your toes.
The ligament may look like rubber bands, but it is made of collagen, a rigid
protein that's not very stretchy. If it gets inflamed,
you'll know about it pretty quickly.
What are the symptoms of plantar fasciitis?
You may experience a sudden pain in the foot, usually in the heel, where the
plantar fascia ligament starts its journey to your
toes.
The pain is usually most intense in the morning or after extended periods of
inactivity. When not warmed up, the strained ligament
contracts and sends you a reminder that it is inflamed when you put weight on it
again.
When symptoms develop gradually, a more long-lasting form of heel pain may cause
you to shorten your stride while running or
walking. You may also try to compensate for the pain by shifting your weight
closer to the front of your foot, away from your heel.
More...from the CBC at:
http://www.cbc.ca/news/background/exercise_fitness/plantar_fasciitis.html


15. Eating vegetables slows mental decline, study finds:
Eating two or more servings of vegetables a day may slow a person's mental
decline by about 40% compared with a person who consumes
few vegetables, according to a six-year study of nearly 4,000 Chicago residents
age 65 or older.
Consuming lots of fruit did not appear to offer the same mental protection,
although fruit has been associated with a wide variety
of other health benefits, said Martha Clare Morris, chief of Rush University
Medical Center's Rush Center for Healthy Aging.
The slowdown in the rate of cognitive decline experienced by people who ate 2.8
or more servings of vegetables a day is "equivalent
to about five years of younger age" compared with people who ate less than one
vegetable serving per day, Morris reports in today's
issue of Neurology, the scientific journal of the American Academy of Neurology.
The study also suggested it may never be too late to reap the benefits of
vegetable consumption. Older people who started eating
more than two vegetables a day still showed a significant delay in mental
decline, Morris said. One serving of a vegetable is about
a cup.
The new findings come on top of two earlier Rush studies indicating that the
foods people eat may significantly affect their mental
agility. Morris reported four years ago that eating foods high in vitamin E
appeared to reduce the risk of Alzheimer's disease, and
last year she found that eating fish had a similar effect.
More...from the LA Times at:
http://www.latimes.com/features/health/la-na-veggies24oct24,1,941866.story?coll=\
la-headlines-health


16. This Week in Running:
10 Years Ago- Stefano Moro (ITA) won the Cesano Boscone (ITA) Marathon in
2:14:50,
collecting prize money equivalent to US$4,800. Emanuele Zenucchi
(ITA)
followed in 2:15:29. The following year, Zenucchi would win his
first
of 30 marathons. Luana Zanusso (ITA) won the women's race in
2:37:20,
collecting the equivalent of US$2,820. Lyubov Morgunova (RUS)
was 10
seconds back in 2:27:30 and four minutes ahead of Francesca
Zanusso (ITA)
in 2:41:30.

20 Years Ago- Ahmed Mohamed Ismail (SOM) won the Detroit Free Press (MI/USA)
Marathon
in 2:17:24 while Doug Kurtis (USA) ran 2nd in 2:17:48. Kurtis
has a
record life-time total of 69 sub-2:20 performances. Patricia
Hinson (USA)
won the women's race in 2:47:58 with Cindy Keeler (USA) 2nd in
2:48:45.

30 Years Ago- Edmundo Warnke (CHI) won the Neuf Brisach (FRA) Marathon in
2:14:57, more than
four minutes ahead of Heinz Kubelt (GER) at 2:19:03. Winfried
Hellwig (GER)
was 3rd in 2:20:40. Chantal Langlace (FRA) win the women's race
in 2:44:40.
This was her seventh marathon win of 24 career marathon wins.

40 Years Ago- Barry Watson (ENG) won the Harlow (ENG) Marathon in 2:25:06.2,
followed by
Colin Kirkham (ENG) in 2:27:53 and Kenneth Lee (ENG) in 2:28:05.

50 Years Ago- Sandor Iharos (HUN) won a 5000m in Budapest HUN over Jozsef
Kovacs (HUN),
14:01.8 to 14:05.2.
From the Analytical Distance Runner at:
http://www.arrs.net


17. Virtually Fit:
What happens when training goes digital? Your workouts get real.
The Internet democratizes everything: music, news, encyclopedias, and now—the
best yet if you're an athlete—fitness. The Web has put
the country's top personal trainers within reach. Want to ride like Lance
Armstrong? His coach will talk you through a spinning
session. Want to blitz a triathlon? Let Paul Huddle, coach of former Ironman
champions, be your guide. This unprecedented access to
expert trainers, plus other high-tech offerings—like an online data cruncher
used by the pros, downloadable workouts for your
digital audio player, and a heart-pumping video game (really)—make getting in
shape what it should be in the 21st century: fast,
cheap, and fun.
More...from Outside Online at:
http://outside.away.com/outside/bodywork/200610/high-tech-training-2.html


18. Multisport: Warm-up and Post-Workout Stretching:
For many endurance athletes, warm-up and stretching are foreign ideas. Most of
these same athletes consider warm-up to be going at
an easier pace for the first 10-15 minutes of a ride or run. This can be a
suitable warm-up for most sessions, but more intense
sessions require a bit more in the warm-up. Because of this distinct difference
in intensities, I will focus on warm-up and
post-session stretching specific to hard runs and rides. Because a squad swim
usually entails an extensive warm-up, I will
concentrate on running and cycling.
First, specifics for a track session. Pre-workout stretching is often times
over-rated and should be limited to after a hard
session. In place of intense pre-session stretching should be a more complex
warm-up. After the short 10 minute jog that I'm sure
every coach prescribes prior to a hard track session, there should be a period
of running form drills. Drills should start with less
intensity and work up toward more intensity as the warm-up continues (see
examples below). The warm-up should conclude with 1-2 laps
of accelerating the straights and jogging the turns.
As soon as the track session is complete, it is important to begin cool-down as
soon as possible. Catch a drink of water, catch your
breath, let some of the burning in the legs subside and then head out for
another 10 minute jog. Although it is very difficult
motivationally, now is the time to focus on stretching (see below for examples).
Focus on each major muscle group beginning with the
ones closest to the heart. For example, begin with your core and work toward the
quad muscles. Then move from the quads to the
hamstrings and on to the calves. After the calves you can focus on the shin
muscles and then onto the toes and arches of your feet.
The idea behind this is that the blood will supply the major muscles and then
feed the minor ones after that. The blood flow will
concentrate on the muscle you are currently stretching and then follow the
pattern. Working away from the heart gives the blood a
good reminder on which way to flow!
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20061026_ECoach_Stretching.html


19. Triathlon: Get Your Head Right:
“Man, that race was all mental.” This is a common utterance after a triathlon,
especially an Ironman. It takes a lot of mental
ability to race well in one of the toughest sports known to man! Thoughts alone
will not get you across that finish line and will
never make up for well-developed physical abilities, but because of the strong
mind-body connection, thinking well allows you to
make the most of your physical abilities. You’re putting in all kinds of miles,
doing all kinds of hard workouts, so put that same
dedication into getting your head in the right place to race your best.
Calmness
You are calm when you have a quiet mind. This is the most fundamental mental
ability and opens you up for all of the others. As our
world gets busier and busier, this is becoming more and more difficult to
foster. Developing calmness is about learning to allow
your mind to stop. Calmness is very important in an Ironman because of all
that’s going on around you (e.g., chaotic mass-start
swims, hectic transition areas, screaming crowds on the bike course). When you
are calm, you are free to take in energy from these
situations, without getting thrown off your game. When you are not calm, you can
lose your nerve. Maybe you get angry in the swim
and tense up, wasting valuable energy early in a long race. Maybe you get too
excited by the crowds coming out of T1 and convince
yourself you can ride those two miles per hour faster than you really know you
cannot, writing a check that you won’t be able to
cash a few hours later. Maybe you lose your wits in the transition area and
forget to take your sunglasses, your hat, or some other
important item with you. Staying calm in chaotic environments will allow you to
execute your race to the best of your ability.
Calmness Exercise
Do this exercise a quiet place where you are free from distractions. Do this
before bed or anytime during the day as a nice break
from work. The more you practice this, the calmer you will become.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20061026_THS_Head_Right.html


20. ‘Industrial Athletes’: Men With the Goods:
ASK most women what a modern-day sex symbol looks like, and you are likely to be
greeted with a description not of a brooding movie
star, but a smiling cleanshaven man with a toned muscular frame, a brown uniform
shirt and a year-round dedication to wearing
shorts.
He is the package delivery man and he has played into commercials, been
romantically dissected in blogs and even made a cameo on
“Sex and the City.” He is an Adonis, greeted at stops by adoring onlookers.
But for all the perks of his job, there is a grim physical reality. Hundreds of
packages a day. Endless stairs. Lifting, carrying,
shifting and balancing, for nine or more hours a day in the slow season and many
more in the holiday season.
This, in fact, is the time of the year when U.P.S. and FedEx drivers and postal
workers are consumed with getting into shape to
handle the deluge that comes at the end of every year. It’s not about buff, cut,
chiseled. It’s about health, fitness, strength.
More...from the NY Times at:
http://www.nytimes.com/2006/10/26/fashion/26Fitness.html?_r=1&ref=fitnessandnutr\
ition&oref=slogin


21. Want to prevent colds? Start exercising:
A long-term moderate exercise program can reduce the risk of colds among older
women, U.S. researchers said on Thursday.
In the first randomized clinical trial to investigate the impact of moderate
physical activity on the common cold, researchers from
the Fred Hutchinson Cancer Research Center found that post-menopausal women who
worked out regularly had about half the risk of
colds as those who did not exercise.
"There has always been this anecdotal evidence, and some small studies,
suggesting that with moderate exercise you can improve your
immunity," said Cornelia Ulrich, lead author of the study published in the
American Journal of Medicine.
"Our study ... is the first time that a rigorous trial showed that the number of
colds can be affected by exercise," she said in an
interview.
More...from Reuters at:
http://today.reuters.com/news/articlenews.aspx?type=healthNews&storyID=2006-10-2\
6T105205Z_01_N25252334_RTRUKOC_0_US-COLDS.xml&WTmodL
oc=HealthNewsHome_C1_%5bFeed%5d-2
[Multi-line URL]


22. Business of Sport: Stakes Raised in Battle of Hi-tech Underwear:
Hi-tech underwear is set to be the new phenomenon that gives athletes the edge
over their rivals.
They are being marketed as the ultimate hidden weapon, products that could make
the difference between gold and silver or help to
hit the winning run in the Ashes. The claims are striking - they can control
body temperatures; they can enhance power, endurance
and recovery times.
Intense competition is developing between rival manufacturers of hi-tech,
body-clinging sports underwear. Cricketers, including
Kevin Pietersen and Brett Lee, will be wearing them during the forthcoming Ashes
series; they will be in the kit bags of Springboks
and the Wallabies at next year's rugby World Cup; and they were used by leading
European golfers, including Paul Casey and Paul
McGinley, in the Ryder Cup.
Skins, an Australian company, will launch a £500,000 marketing campaign in
Britain next month. The aim is to convince sportsmen that
its garments will help them train harder and play longer.
The company is entering a crowded marketplace. Lauren Fox, editor of the
magazine Sporting Goods Business, said: "It is a growth
area and a competitive market. All the big brands are chucking money at it with
performance claims that are difficult to choose
between. People used to be content to wear lycra cut-offs under their kit, but
now they want something more - it is all about
technical innovation."
Claudia Huxtable, who runs an MA course in performance sportswear design at the
University of Derby, said: "I have noticed,
particularly since the award of the Olympics to London, much more interest in
this country in designers who are working with
innovative concepts. A lot of the brands are employing people who might have
gone into mainstream lifestyle fashion but are now
looking at performance products." Designers are not just interested in the fibre
of materials used in sportswear, but how the body
reacts under sporting exertion.
"All the major brands have innovative teams trying to produce the best clothing
for potential Olympic champions - and it will have a
trickle-down effect, selling in bulk on the high street and to members of gyms,"
Huxtable said.
More...from Buzzle.com at:
http://www.buzzle.com/articles/113709.html


23. Run with more muscle:
By Matt Fitzgerald
In its essence, running is a certain type of communication between the brain and
the muscles. The brain sends electrical "motor"
signals to the muscles, causing them to move in the exquisitely choreographed
pattern we know as the running stride.
The muscles, in turn, send sensory feedback signals to the brain, which uses
this information to modify the stride for greater
efficiency, to change pace, to produce feelings of fatigue and so forth. To
train for running is to practice this special type of
communications between your brain and your muscles. Such practice improves these
communications in ways that make you a stronger
runner.
For example, training increases the number of motor units that your brain is
able to access and use to contribute to running. (A
motor unit is a bundle of muscle fibers that is fed by a single motor nerve.)
Some very interesting studies have shown how improvements in muscle performance
derive from a simple boost in the amount of muscle
tissue the brain is able to recruit during exercise -- an improvement that is
completely independent of structural change in the
muscles themselves.
For example, in one study, subjects engaged in a strength training program for
the calf muscles of only one leg, while leaving the
other leg alone. After six weeks, maximum voluntary contraction force was
improved in both legs. The improvement in the untrained
leg was clearly correlated with increased neuromotor output to it.
More...from Active.com at:
http://active.com/story.cfm?story_id=13617


24. Carbo-loading: Tips for endurance athletes:
By Nancy Clark, MS, RD, CSSD
Does carbo-loading mean stuffing myself with pasta?
Should I avoid protein the day before the marathon?
Will carbo-loading make me fat...?
If you are an endurance athlete who is fearful of "hitting the wall," listen up:
proper fueling before your marathon, triathlon,
century bike ride or other competitive endurance events can make the difference
between agony and ecstasy!
If you plan to compete for longer than 90 minutes, you want to maximize the
amount of glycogen stored in your muscles because poorly
fueled muscles are associated with needless fatigue. The more glycogen, the more
endurance (potentially).
While the typical athlete has about 80 to 120 mmol glycogen/kg muscle, a
carbo-loaded athlete can have about 200 mmol. This is
enough to improve endurance by about two to three percent, to say nothing of
making the event more enjoyable.
While carbo-loading sounds simple (just stuff yourself with pasta, right?) the
truth is many endurance athletes make food mistakes
that hurt their performance. The last thing you want after having trained for
months is to ruin your performance with poor
nutrition, so carbo-load correctly!
Training tactics
The biggest change in your schedule during the week before your event should be
in your training, not in your food. Don't be tempted
to do any last-minute long sessions! You need to taper your training so that
your muscles have adequate time to become fully fueled
(and healed.) Allow at least two easy or rest days pre-event.
More...from Active.com at:
http://active.com/story.cfm?story_id=13598


25. Digest Briefs:
* Q. My son is a 16-year-old cross country runner who complains of numbness and
tingling in his feet as he runs. The numbness and
tingling progress up his legs above his knees. He says it only happens when he
runs, and it is getting progressively worse. He has
run the past two years for the team without any problems. Should this concern
us?
A. Numbness and tingling in the feet of a runner may indicate the onset of an
exertional compartment syndrome. Symptoms also usually
include tightness in the lower legs, but your son does not seem to follow this
pattern. The numbness and tingling coming up the legs
above his knees may fit another pattern. Many runners seem to lean back when
they run and slightly hyper-extend their backs. This
happens frequently in cross country when the runners go downhill. Although your
son does not complain of back pain, I think it would
be helpful to get an evaluation that includes X-rays of the back where stress
fractures can occur. This area is also the site of
congenital defects that can be relatively painless until they are stressed.
Narrowing of the spinal canal can occur with these
injuries, called spondylolisthesis, if the defect shifts with movement. In any
event, your son needs to be evaluated by a clinician
for all possibilities.
* Q. I have been taking the glucosamine-chondroitin supplement combination for
quite some time, but now I read that it only works
on very bad arthritis. Should I keep taking this?
A. Current studies cite the greatest clinical benefits in individuals with the
more severe osteoarthritis. However, most people I
know who take this supplement seem to feel less joint pain over an extended
period of time. Remember, this does not work quickly,
and sufficient quantities are needed in the joint space to provide any relief.
There have been no reported side effects with this
supplement, so I still recommend it to my patients. If you have had relief of
joint pain while taking this supplement in sufficient
quantities, keep taking it. If you notice no difference, stop for a while and
see if you are aware of more joint pain.
--Dr. Doug Cutter is director of the Sports Medicine Center at CJW Medical
Center (Chippenham). Look for his column on the third
Wednesday of each month. Contact him at mailto:douglas.cutter@...
or c/o Balance, Richmond Times-Dispatch, P.O. Box
85333, Richmond, VA 23293.

* Healthy Diets Beat Exercise for Weight Loss
Workouts probably won't work on their own, researchers say.
Exercise alone won't help you lose weight if you continue eating an unhealthy
diet.
That's the conclusion of an Australian review of 43 weight-loss studies dating
back to 1985.
"Exercise by itself is not going to be an effective weight-loss strategy for an
individual, you really need to combine exercise with
better nutrition," review lead author Dr. Kelly Shaw, a public health doctor
with the department of health and human services in
Tasmania, said in a prepared statement.
She also concluded that a healthy diet actually does more to promote weight loss
than exercise.
If someone told her they wanted to lose weight but had to choose between either
diet or exercise alone, Shaw said her response would
be, "you need to look at your nutrition intake because there's a bigger bang for
your buck from modifying nutrition than there is
with physical activity."
The review is published in the current issue of The Cochrane Library journal.
The evidence is clear that, in the short term, diet has more of an impact on
weight loss than exercise, said John Jakicic, chair of
the department of health and physical activity at the University of Pittsburgh
School of Education. He was not involved in the
review.
"Within 6 months, with diet alone we can get about a 9 or 10 kilogram weight
loss, which is over 20 pounds, versus with activity we
get about a 2 kilogram weight loss in that same period of time," Jakicic said in
a prepared statement.
However, while diet is important in early weight loss, "exercise seems to be one
of those key factors for keeping the weight off
when you lose it," Jakicic said.
More information
The American Academy of Family Physicians has more about weight control
(www.familydoctor.org ).

* Dr. Gabe Mirkin's Fitness and Health e-Zine
Master Athletes Age Better
Almost 50 percent of Americans die of heart attacks and strokes, diseases that
are associated with a faulty diet and lack of
exercise. Almost 80 percent are overweight or obese, which is also associated
with lack of exercise. Yet only 13 percent of people
over 65 engage in vigorous physical activity three or more days a week. Among
those over 75, only six percent exercise regularly.
Master athletes are older men and women who compete in sports at a very high
level, no matter how old they are. They are healthier
than age-matched people in virtually every category that has been measured
(Nutrition Today, Volume 40, 2006). Of course they are
more fit, as measured by their maximal ability to take in and use oxygen. They
have lower cholesterols, comparable to those of
people in their twenties. They have lower glucose tolerance and HBA1C screening
tests for diabetes. They have lower waist-to-hip
ratios, decreasing their risk for metabolic syndrome and diabetes. They have
far less body fat.
Many people who have never exercised are afraid to start an exercise program.
They should check with their doctors and get a special
exercise stress test. If they pass the test, they
are at low risk for complications during exercise. Then they should join an
organized exercise program. One study showed that 85
percent of middle aged Americans who start an exercise program quit in the first
six weeks. Those most likely to remain exercised
with a spouse or friend, used a personal trainer, or participated in classes
such as aerobic dancing or spinning. Successful
lifelong exercisers usually make their sports part of their social life, not
just a tedious chore.



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 29, 2006:
Big Sur Half Marathon on Monterey Bay - Monterey, CA

Detroit Free Press marathon - MI

James Cunningham Seawall Race - Vancouver, BC

Marine Corps Marathon - Washington, DC

Metro Silicon Valley Marathon - San Jose, CA

Nairobi Marathon - Nairobi, Kenya
Greatest Race On Earth

Noosa Triathlon - Sunshine Coast, AUS

Rattle Me Bones 5/10K - Ottawa, ON

Soma Half Ironman and Quarterman - Tempe, AZ

Spinx Run Fest Marathon - Greenville, SC

Trick or Treat Trot 5K / 10K - Chicago, IL

October 30, 2006:
Dublin City Marathon - Ireland

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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Have a good week of training and/or racing.

Ken Parker
Runner's Web
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RUNNER'S WEB AFFILIATE PROGRAMS:
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All revenue from advertisers and affiliate programs goes into the support of
running and triathlon through sponsorship of events,
teams, clinics and fund raising programs for Canada's Olympic athletes.

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TrainingPeaks.com by Wes Hobson.
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Triathlon Meetup
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If you have an accident while running or cycling, do you want your family to be
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The Stretching Video in a DVD version. With the DVD version you're able to use
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Buy the DVD at:
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