A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
The Runner's and Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and
health issues. The opinions expressed in the articles referenced by the Digest
are the opinions of the writers and not necessarily
those of the Runner's Web. Visit the Runner's Web at http://www.runnersweb.com
The site is updated multiple times daily. Check out
our daily news, features, polls, trivia, bulletin boards and more. General
questions should be posted to one of our forums available
from our FrontPage.

SUPPORT OUR ADVERTISERS:
All of the revenue from our advertisers and affiliates goes to support clubs,
athletes and clinics related to multisport and
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


ASSOCIATIONS:
The Runner's Web is a member of Running USA, The National Professional
Organization for the Running Industry.
http://www.runningusa.org/


NEW SUBSCRIBERS:
Check the "New Subscribers' note at the bottom of the newsletter

Check out our RSS auto-feeds page for automated news updates:
http://www.runnersweb.com/running/rw_auto_feeds.html

Webmasters:
Get our Syndicated headlines for your site.
http://www.runnersweb.com/running/rw_getRSS.html
Add the Runner's Web News feed to your site through a simple JavaScript.
Check out OnTri.com's implementation at:
http://www.ontri.com/runnersweb.html
The Runner's and Triathlete's Web Digest is now available through an RSS feed
for myYahoo at:
http://e.my.yahoo.com/config/cstore?.opt=content&.url=http%3a//rss.groups.yahoo.\
com/group/RunnersWeb/rss
[Long URL]
The Digest is also available through other RSS Readers on request.

Get the Runner's Web News Feed via email from Squeet.com. Sign up at:
http://www.squeet.com/?FeedURL=http://www.runnersweb.com/running/RW_RSSNews.xml

Get the Runner's Web button for the Google Toolbar 4 for Internet Explorer from
the link on our FrontPage at:
http://www.runnersweb.com . We have added a button for Lauren Groves,
Triathlete.

If anyone is looking for a web mail provider, you might wish to consider
Google's GMail. Currently you can get GMail by invitation
only from a current user. My stock of "invites" has been replenished. If you are
interested in getting FREE GMail account, contact
me at: mailto:kparker@... .

Race Directors:
Advertise your event on the Runner's Web.
For more information:
http://www.runnersweb.com/running/rw_advertising.html
You can also list your events for free in our Interactive Calendars and on our
Marathons, Races and Triathlons pages.


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.

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

We have 2,104 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest that they subscribe
at: http://groups.yahoo.com/group/RunnersWeb/join .


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
to RRNews.com.
Check out the article index at:
http://www.runnersweb.com/running/RRN_index.html


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

THIS WEEK'S DIGEST ARTICLE INDEX:

1. VO2 Max Newsletter by Jason Karp
2. Lessons learnt from ultra distance marathons... that could save your butt in
Ironman!
3. Can Too Many Miles Make You Sick?
Understanding How Stress Affects Your Immune System.
4. Joe Henderson's Running Commentary - Speaking of Slowpokes
5. The Skinny on Fat
6. Juicing for pre-workout
7. The All Day Buffet
To run your best and keep your weight in check, forget three meals a day. Think
six. And think small.
8. For a World of Woes, We Blame Cookie Monsters
9. Being in the Zone
A Refresher on Training Zones.
10. One for the Ages: A Prescription That May Extend Life
11. What to drink when
All fluids are not created equal. This Drinking Guide offers expert advice on
the best drinks for runners .
12. The Science of Speed
Stop Working Out, Start Training
13. This Week in Running
14. Where they fit in
More people older than 50 want to work out — but not with the iPod set. Niche
gyms are catering to their needs.
15. The Off-Season
16. What is Therapeutic Ultrasound?
17. Digestion 101
18. Exercise-the Fountain of Youth?
19. How's Your Balance?
20. Distance Training - Specific Training By Event
21. Winter Training: Are calorie and fluid needs different in the cold
temperature?
22. Beating the post-race blues
23. Wine Extract Keeps Mice Fat and Healthy
24. Demystifying stress
University of California, Berkeley Wellness Letter .
25. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Which of the following distances did you race in 2006?"
1500M/Mile
5000M
10K
15K
20K/Half-Marathon
Marathon
Ultra
None of the above

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

LAST WEEK'S POLL RESULTS:
"Which of the "World Marathon Majors" is the top marathon?"
Answers Percent
1. Berlin 7%
2. Boston 37%
3. Chicago 11%
4. London 30%
5. New York 16%


FIVE STAR SITE OF THE WEEK: The Great Treadmill and Running Challenge.
The thinking behind the Great Treadmill and Running Challenge...
With sedentary lifestyles posing ever greater problems around the globe, the
need for exercise to be fun is more important than ever.
Although people often recognise the benefits of exercise, one of the main
barriers to exercise participation is a lack of motivation.
We aim to motivate people to take more exercise through the creation of unique
challenge groups, which can genuinely cater for people of all abilities.
The site is designed for all types of people from those taking their very first
step to more established runners.
We encourage you to walk at first, and gradually improve over time. There’s no
hurry and the main thing is that the exercise is safe, enjoyable, and most of
all.. FUN!
You don’t even need access to a treadmill to take part. Although a treadmill
is ideal for these shorter distances, there are plenty of outdoor challenges.
This ensures everyone can join in the fun!
It is FREE to join. You do not have to pay to register and use this site.
We also believe in helping good causes. That’s why it is perfect for people to
set challenges with the aim of raising monies for charity. We have our own Trust
fund, which will provide help to people in areas where funding is not readily
available. Indeed, a percentage of every registration fee will go straight into
this fund.
Enjoy! Go on.. Challenge yourself, challenge your friends, and challenge the
world!
Visit the site at:
http://www.greattreadmillandrunningchallenge.com


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


BOOK OF THE WEEK: How Lance Does it.
By Brad Kearns
Book Description
"’Lance hates losing, but is not afraid of it.’" This fearless approach gave
Lance the freedom to take the risks required to achieve peak performance and to
continue to seek improvement even while at the top of his sport."
--from How Lance Does It
What is the secret to someone like Lance Armstrong’s consistent and phenomenal
success? Is it something you’re born with, or is it something that can be
acquired, developed, and perfected? Author Brad Kearns observes four success
factors in Armstrong that can provide inspiration and direction to help you live
like a champion every day.
No magic tricks, silly acronyms, mind games, or gimmicks. How Lance Does It
captures the pure essence of Armstrong from every angle, including the secrets
for harnessing your own inner strength in every challenge you face, from
business to parenting to stress management.
"Brad Kearns has a refreshing perspective on peak performance that he captures
eloquently in his writing. While being intensely competitive and focused on
winning is great, Kearns reminds us that our greatest rewards come when we are
motivated by pure love of the experience."
--Lance Armstrong
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/0071477403/runnersweb/102-0182896-9006569\
?v=glance&s=books

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. VO2 Max Newsletter by Jason Karp:
* Menstrual Cycle and Strength
If you're female and want to increase the size and strength of your muscles, you
may want to let your menstrual cycle be your guide. A study published in
International Journal of Sports Medicine found that weight training (consisting
of 3 sets of 12 reps) every second day during the follicular phase and once per
week during the luteal phase of the menstrual cycle increased maximal quadriceps
strength by 32.6% compared to 13.1% by training once every third day over the
whole menstrual cycle. The ratio of maximal strength to muscle cross-sectional
area was also greater following the menstrual cycle-based training (27.6%)
compared to the more traditional training (10.5%).
* Exercise and Blood Pressure
If you're one of the millions of people who have high blood pressure
(hypertension), you may want to increase how often you exercise. A recent study
published in Journal of Hypertension found that the accumulation of four
10-minute walks is more effective than a single 40-minute walk in the management
of pre-hypertension (an elevated blood pressure that typically progresses to
hypertension). Both multiple and single exercise sessions decreases blood
pressure by the same amount, but the effect lasts longer after multiple
sessions, with systolic and diastolic blood pressures being reduced for 11 and
10 hours, respectively, after multiple sessions and for 7 hours after the
single,
continuous session.
* Glycolysis
(excerpted from Karp, J.R. Turn on the Power: Energy
System Specific Training. Running Times. 336, pp. 16,57,
May 2006.)
Anaerobic glycolysis, the predominant energy system used for races lasting from
30 seconds to two minutes (i.e., 400 meters/800 meters/400-meter hurdles),
breaks down blood glucose to get ATP. Even the mile (if run in less than about
five minutes) relies heavily on anaerobic glycolysis for energy. When oxygen is
not supplied fast enough to meet your muscles' needs, pyruvate, the last
chemical product of glycolysis, is converted into lactate. Concomitant, but not
consequent, with lactate accumulation is a rise in acidosis in your
muscles and blood. The long sprint and middle-distance events elicit the
highest lactate values and degree of acidosis.
Training anaerobic glycolysis increases the number and activity of the pathway's
enzymes, which increases the rate at which the chemical reactions occur and the
ability to
regenerate ATP. It also helps you to buffer the acidosis and become accustomed
to the discomfort and fatigue associated with fast running, enhancing your
ability to run at a fast pace.
To train glycolysis for the middle-distance events (800 meters/1,500
meters/mile), run intervals between 800-meter and mile race pace for 30 seconds
to 2 minutes with a 1:1 to 1:2 work-to-rest ratio with active recovery periods
(example: 10x400 meters at mile race pace with 1:1 work-to-rest ratio or 6x300
meters at 800-meter race pace with 1:2 work-to-rest ratio). To train glycolysis
for the long sprint event (400 meters), run at race pace or slightly faster and
take longer recovery periods (example: 6x250 meters at 400-meter race pace with
1:3 work-to-rest ratio).
* To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


2. Lessons learnt from ultra distance marathons... that could save your butt in
Ironman!
By Coach Wendy
The similarities between ultra distance racing and the ironman are very clear.
Regardless if it is a 6 day race, a 24 hour run or a 1000km point to point race.
The events all start with a big dream, they both take a huge amount of training,
require very good gear, need a great support crew and they will both hurt - BUT
they will provide memories of a lifetime.
Race Selection: Like the ironman, it is the race goal that depicts the necessary
training requirements, the training periodization and integrated into this is
the choice of other races that will provide the best race simulation. Many first
time ironman athletes make the mistake of doing too many races, train too hard
and often arrive at the race start line tired. An experienced athlete will tell
you that the old Lydiard saying of a mile a day to recover is very true
especially with ultra distance running. Deciding which races will provide you
with the best learning is a decision often made for an athlete by their coach.
As a general rule, remain goal focused rather than event driven and if a race
fits into the schedule then great if not, let it go.
Body Weight: One of the many great features of ultra distance running is their
great weight loss properties!!!! Due to length of the events and the lower
intensity that the athletes compete at, makes them ideal weight loss programs!
Conversely, like the ironman I think it is a good idea to arrive on the start
line with a few layers of body fat and not too lean. Women need to be
menstruating regularly and guys because you generally metabolism body fat
faster, then a few extra kgs will be eaten up very quickly during the long day
the awaits in the ironman.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20061026_ECoach_Ultra.html


3. Can Too Many Miles Make You Sick?
Understanding How Stress Affects Your Immune System.
By Claudia Piepenberg
Norm Klein was worried—worried about the health of some of the athletes he and
his wife Helen had come to know as friends and fellow competitors during
Norm’s 14-year tenure as race director of the Western States 100. "It was
after I was no longer race director, in 2000, that I started observing what I
believed was a cancer trend in runners who had competed over the years in the
event," Klein says. The 20 athletes he refers to are or were all residents of
northern or central California and northern Nevada; 15 men and five women, two
of whom are now deceased.
Klein, a former surgeon, explains that it "seemed unusual that people in such
excellent physical condition would be developing cancer." The majority of the
cancers in the male runners were cancer of the prostate, while the women
developed various unusual and rare forms of the disease. "The man who died was
our best friend; he died 16 months after his prostate cancer diagnosis. The
woman, who was in her mid-40s, died of a particularly vicious cancer that
produced tumors and lesions throughout and all over her body. She was dead
within a few months after winning the women’s division of the Rio Del Lago
100."
Was it possible that there was a connection between the high mileage these
runners had maintained over the years and their developing serious, even
terminal illnesses? Klein wanted to find out, so he called on Dr. Robert Lind,
at that time the medical advisor to the Western States 100, for help. Upon
hearing of Klein’s observations Lind was quickly caught up in the medical
mystery and became equally determined to understand what was happening within
the runners’ bodies.
The Complex Immune System
"Even though what Norm was telling me was anecdotal, I knew that something had
to be going on. Since I was the medical advisor to the race I was familiar
myself with many of the athletes’ health concerns. It seemed that there might
be a connection between immune system dysfunction and the stresses runners
endure when training for and competing in ultradistance events. But we had no
proof," says Lind. "So I started searching for people who might be interested in
pursuing a possible connection."
In 2001 Lind came upon an article written by Dr. David Nieman, Professor of
Health and Exercise Science at Appalachian State University in Boone, North
Carolina.
Nieman, a veteran of over 50 marathons and ultra events, had done extensive
research on the pre- and post-race health histories of participants at the City
of Los Angeles Marathon. What he learned, and had written about in the article,
was that runners who trained more than 60 miles per week doubled their chances
of getting sick in the days and weeks following the race. "This was exciting
because it seemed to indicate that there was a real connection between strenuous
training and illness. I contacted Dr. Nieman late that year about what we had
observed in runners at Western States. As a result, through funding generated by
the event participants, Gatorade and the Department of Defense, Nieman has been
studying the effects of immune system response to stress caused by training for
and competing in the Western States 100 ever since."
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=9255


4. Joe Henderson's Running Commentary - Speaking of Slowpokes:
When I told a longtime friend my latest marathon time, she asked, "What
happened? Why so slow?"
I'd taken a minute past five hours to finish. It's wasn't a time to shout from a
mountaintop, but neither was I ashamed of it.
She added, "That makes my times look pretty good. My personal worst was 4:10."
I took no offense. Friends are allowed to place gentle digs in their comments to
each other.
Besides, she did what we all do. We measure other runners against ourselves.
Anyone faster is "fast," anyone slower is "slow," and we're the dividing line.
At best this is an innocent ranking by time; all races do it, all runners expect
it. At worst, when the slower runners are judged as unworthy and unwelcome, it's
pacism (or to spell the word more clearly, pace-ism).
Which brings me to a pacist article that several runners sent me recently,
asking for a reaction. Its title tells most of what you need to know about
writer's theme: "Running with Slowpokes -- How Sluggish Newbies Ruined the
Marathon."
This article appeared online, but it wasn't the product of a chat room where the
under-informed and over-opinionated can spew unedited criticism and sarcasm from
behind a curtain of anonymity. Such pieces wouldn't be worthy of comment, or
even of reading.
Occasionally, though, a respected online journal carries an opinion piece by a
professional journalist. The "slowpokes" article in Slate.com didn't go unread,
and it can't go unanswered.
It was signed by Gabriel Sherman. He's credited as "a staff writer for Conde
Naste Portfolio."
Sherman describes himself as "an avid runner with six marathons under my New
Balance trainers." He doesn't list his times and doesn't define "slowpokes," but
surely they would be runners slower than himself.
The provocative title perhaps isn't his but an editor's. The views that follow
are surely his own.
He makes just finishing a marathon, at any pace, sound as easy as "joining a gym
and then putzing around on the stationary bike. We feel good about creating the
appearance of accomplishment, yet aren't willing to sacrifice for true gains."
He ends with, "It's clear now that anyone can finish a marathon. Maybe it's time
to raise our standards and see who can RUN one."
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2080



5. The Skinny on Fat:
Fat, otherwise known as lipids, is one of the three classes of macronutrients
(joining protein and carbohydrate) that we use to power our bodies. It’s also
the most condensed form of energy we consume. Fat is also a precursor for good
cholesterol, which is vital for creating bile acids to aid digestion along with
sex- and adrenal hormones. The gist? Fat is good — if you know what fat to
take in and which to avoid.
Fatty acids, the simplest form of fats, include saturated, poly-, and
mono-unsaturated fat. While they may all be from the same family, they have very
different effects on your body.
Saturated Fat
Foods that mostly contain saturated fat include lard, butter, whole milk, cream,
eggs, red meat, chocolate and solid shortenings. Fatty acids can be used by the
heart, muscles and other organs for energy, but if it’s not used up, it gets
stored in adipose tissue, which translates to the extra flab you see around
people’s bellies and hips. Over-indulgence of this type of fat without
exercise is when health problems start to occur. But don’t avoid saturated
fats. The nutrients that come from red meat, chocolate, and eggs, in addition to
saturated fat are too important to eject from your diet. Just eat them in
moderation.
Unsaturated Fats
These fats encompass both monounsaturated and polyunsaturated. Some
monounsaturated fat-dense foods are avocados, nuts, olive oil, peanut oil and
canola oil. Examples of polyunsaturated fats include oils like vegetable, corn,
and safflower, and soy.
More...from Carmichael Training Systems at:
http://www.trainright.com/info.asp?action=display&uid=4102


6. Juicing for pre-workout:
There's a common myth out there that you should refrain from eating before
working out. This notion stems from the belief that your body will tap into its
fat reserves if there is no fuel available to burn first.
Although this can be the case, the truth is that your body needs fuel to provide
energy for your workout -- whether it be cardio or weightlifting. Juicing and
blending the right foods can be a quick and easy way to get the right,
energy-boosting fuel that your body needs for an effective workout.
There are numerous types of foods that can be juiced or blended. Foods with
complex carbohydrates provide some of the best energy-producing fuel, as they
supply glucose and are able to convert glucose into energy slowly, giving your
muscles a consistent energy supply throughout your workout. Complex carbs are
also better for your body because they're typically found in foods that are
loaded with vitamins, minerals and nutrients, such as fruits, vegetables and
grains.
Your body takes about five hours to digest fat, three hours for protein and two
hours for carbohydrates. For this reason if your workout is a few hours away
your meal should consist of a combination of low fat, high carb foods with
moderate protein. If your workout is about 90 minutes away -- have a snack to
energize.
More...from Active.com at:
http://active.com/story.cfm?story_id=13618


7. The All Day Buffet:
To run your best and keep your weight in check, forget three meals a day. Think
six. And think small.
Grazing may sound like a practice more suited to bovines than runners, but you
don't need to look any further than the corner tapas bar to see just how trendy
small plates and shared portions have become. And more than mere culinary
excitement, these small meals deliver big health benefits. A diet of mini-meals
has been proven to keep your energy levels up and your weight down, both keys to
successful running.
The three-square-meals-a-day regimen we learned in grade school is really the
product of a post-industrial revolution workforce, not human physiology,
according to Dan Benardot, Ph.D., R.D., associate professor of nutrition at
Georgia State University. Before we began commuting to work and punching time
clocks, it was only natural for humans to eat whenever they were hungry.
Recent research also shows that regular refueling is far superior to
thrice-daily gorging. "We're finding there are limitations that make it
impossible to operate efficiently on three meals a day," says Benardot. "It's
particularly a problem for active people who have enormous energy intake
requirements; they simply need more opportunities to eat." As for how much to
eat, in a study of elite gymnasts and runners, Benardot discovered that when we
take in about 400 calories more than our current energy needs, the body begins
to store the calories as excess fat, rather than boosting immediate energy
reserves. On the flip side, when we take in 400 fewer calories than our current
energy needs, the body is forced to break down muscle.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-242-303-307-6405-0,00.html


8. For a World of Woes, We Blame Cookie Monsters :
FIRST we said they were ruining their health with their bad habit, and they
should just quit.
Then we said they were repulsive and we didn’t want to be around them. Then we
said they were costing us loads of money — maybe they should pay extra taxes.
Other Americans, after all, do not share their dissolute ways.
Cigarette smokers? No, the obese.
Last week the list of ills attributable to obesity grew: fat people cause global
warming.
This latest contribution to the obesity debate comes in an article by Sheldon H.
Jacobson of the University of Illinois at Champaign-Urbana and his doctoral
student, Laura McLay. Their paper, published in the current issue of The
Engineering Economist, calculates how much extra gasoline is used to transport
Americans now that they have grown fatter. The answer, they said, is a billion
gallons a year.
Their conclusion is in the same vein as a letter published last year in The
American Journal of Public Health. Its authors, from the Centers for Disease
Control and Prevention, did a sort of back-of-the-envelope calculation of how
much extra fuel airlines spend hauling around fatter Americans. The answer, they
wrote, based on the extra 10 pounds the average American gained in the 1990’s,
is 350 million gallons, which means an extra 3.8 million tons of carbon dioxide.
More...from the NY Times at:
http://www.nytimes.com/2006/10/29/weekinreview/29kolata.html?ref=fitnessandnutri\
tion


9. Being in the Zone:
A Refresher on Training Zones.
Reading through all the different methodology regarding heart rate training can
be confusing. This article is a refresher on heart rate training and training
zones. I have dedicated some time to understanding all the different methods
that different coaches may use and I like the way Joe Friel[i] presents the
training zones best. I will re-cap Joe’s methods and give a little of my own
input. I hope you find this simple and easy to understand.
Zone 1 – This is considered aerobic and a very easy effort. So easy, that you
feel guilty.
When to use Zone 1: Recovery days.
Training Range as a Percentage of LT: Thirty-five or more beats below LT.
Zone 2 – This is an easy effort but not quite as easy as Zone 1. This may be
twenty-five beats lower then LT.
When to use Zone 2: Long rides and runs.
Training Range as a Percentage of LT: Twenty-five beats below LT.
Zone 3 – In this training zone you are neither LT, nor aerobic. This zone
should be used for longer training sessions only, such as ½ Ironman and Ironman
training.
When to use Zone 3: You may use this during Ironman training sessions or you may
creep into this zone at the end of long rides or runs.
Training Range as a Percentage of LT: Fifteen beats below to the edge of LT.
Zone 4–5a - This is a training zone that is called LT, or lactate threshold.
How do you know when you are there? Well there are a number of tests you can do,
but we’ll try to make this as simple as possible. Swim test: After a thorough
warm-up, a 1,000 yard swim at a very hard effort will give you your LT. Bike
test: Once again after a thorough warm-up, ride an un-interrupted 10k - 10 mile
bike course (no stop signs or stop lights). When you are done check the
‘average heart rate’ function, if your monitor has one. This will be your
biking LT. Run test: After a through warm-up, run 30 minutes at a hard effort.
After 10 minutes into your 20 minute session, hit your lap button on your
monitor. These last 20 minutes will be close to your running LT. (This should be
around 10 beats above your
biking LT). [ii]
When to use Zone 4-5a: These are the workouts that are our ‘hard’ session
during the week. The Master’s swim workout, the track workout, or the spin
class – these are all LT workouts. Studies have shown that training at, or
below, LT creates the greatest benefit as it allows the body to recover quicker
then if we train above LT.
Zone 5b - This zone is still LT but it is above LT and it hurts like heck! It
could mean five to ten beats above LT. Too much training here leads to over
training according to Joe Friel.
When to use Zone 5: Not often, but if you do, this would be at the end of a long
hard set.
Zone 5c+ In this zone you are going all out for a very short period of time.
According to Friel, this zone, in general, has limited benefit for the
multisport athlete. The exception is those who are lacking the capacity to
develop muscle mass or recruit fast twitch muscle fibers.[iii]
When to use Zone 5: Seldom, but if you do, they are short fast explosions. The
recovery time between these intervals may be long, and a few days will be needed
after one of these sessions to help the body recover[iv].
Hopefully this information will help you find the right training zones and get
your training off to the right start for next year.
Of course both these workouts that are recommended are relative to your current
state of physical fitness. These should not be done unless you have at least
twelve weeks of base behind you.
Michael Ricci is a USAT certified coach. He can be reached for personal coaching
at mailto:mike@....


10. One for the Ages: A Prescription That May Extend Life:
How depressing, how utterly unjust, to be the one in your social circle who is
aging least gracefully.
Mike Linksvayer, 36, on a low-calorie diet for six years, is 6 feet and 135
pounds, and his blood pressure is 112 over 63.
In a laboratory at the Wisconsin National Primate Research Center, Matthias is
learning about time’s caprice the hard way. At 28, getting on for a rhesus
monkey, Matthias is losing his hair, lugging a paunch and getting a face full of
wrinkles.
Yet in the cage next to his, gleefully hooting at strangers, one of Matthias’s
lab mates, Rudy, is the picture of monkey vitality, although he is slightly
older. Thin and feisty, Rudy stops grooming his smooth coat just long enough to
pirouette toward a proffered piece of fruit.
Tempted with the same treat, Matthias rises wearily and extends a frail hand.
“You can really see the difference,” said Dr. Ricki Colman, an associate
scientist at the center who cares for the animals.
What a visitor cannot see may be even more interesting. As a result of a simple
lifestyle intervention, Rudy and primates like him seem poised to live very
long, very vital lives.
This approach, called calorie restriction, involves eating about 30 percent
fewer calories than normal while still getting adequate amounts of vitamins,
minerals and other nutrients. Aside from direct genetic manipulation, calorie
restriction is the only strategy known to extend life consistently in a variety
of animal species.
More...from the NY Times at:
http://www.nytimes.com/2006/10/31/health/nutrition/31agin.html?hp&ex=1162270800&\
en=ca9377cde72e5bb2&ei=5094&partner=homepage
[Long URL]


11. What to drink when:
All fluids are not created equal. This Drinking Guide offers expert advice on
the best drinks for runners.
As you approach the first water stop along the racecourse, you see sports drink
in some of the cups and water in others. Which should you reach for? That
depends. Running time and distance, level of intensity, individual fitness,
environmental conditions and even personal preference all factor in to what you
should drink--and when you should drink it.
Having to decide between the array of drinks that line your grocery store's
beverage aisle is even more daunting. Sure, just about all of those
beverages--even the ones that are caffeinated or high in sugar--count toward
your fluid needs. But some options are simply better than others, especially
when you're striving for peak performance and optimal hydration. "Runners need
to make informed beverage choices that fit their individual needs," says Dallas
Parsons, R.D., a sports nutritionist in Toronto.
Taste is certainly key, since research has proven that we're likely to stay
better hydrated if we enjoy what we're drinking. But runners also need to read
labels closely to find out the intended use of each product, says Chris
Carmichael, coach to Lance Armstrong, founder and CEO of Carmichael Training
Systems, Inc., and author of Food for Fitness: Eat Right to Train Right. "A
runner out on a 30-minute jog won't be hurt by using one of the new endurance
sports drinks," says Carmichael, "but he'd really be just fine with plain water,
since endurance drinks become more important as workouts get longer."
Our Summer Drinking Guide can help you navigate these waters (and drinks and
juices). Here we define the most popular beverage categories and offer expert
recommendations on how these drinks are best used. Whatever you choose, drink it
cold and in frequent small amounts. This proven strategy ensures your fluids
will be absorbed much more quickly--leaving you properly fueled and well
hydrated.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-242-302--10086-0,00.html?cm_mmc=RS\
S-_-rwrsshome-_-NA-_-NA


12. The Science of Speed:
Stop Working Out, Start Training
http://www.elitetesting.com
by Dan Moser, Ph.D. & Jeff Devlin
By design, multisport competition is complex. Whether you are preparing for a
sprint or an Ironman-distance race, developing fitness in three separate
disciplines is difficult. Time is both an ally and an enemy in the battle
between optimizing conditioning and preventing injury. Achieving the best
results requires a plan, and in this way it is possible to stop just "working
out", and start training... with purpose. The challenge lies in dealing with our
natural competitive drive for greater training volume and harder intensities
("if a little is good, then isn't more better?") while staying on course and
making each workout serve a specific goal.
The key to this type of approach requires the use of specialized
workouts, conducted at predetermined training intensities, designed to achieve
specific goals. By identifying important races, the training schedule for the
year then can be divided into base training, competition training and transition
periods. Each general period is further broken down into more specific training
blocks or cycles where a focus is placed on one or more of these specialized
workouts such as "VO2" or "lactate threshold" (LT). Last month we discussed a
few of these physiology buzzwords. Now it's time to focus on how to interpret
the results of a lactate threshold or ventilatory threshold test to set accurate
training intensities and maximize the benefits of your hard work.
The type of event(s) you are trying to "peak" for and what your
personal strengths and weaknesses will determine what type of training will be
done during each training period. Base training period isn't always long and/or
slow and competition period isn't always short and/or fast. The training done
during the base period should lay the foundation for either higher volume or
higher intensity training (or in some cases both) during the competition period.
(Ah, but this will all be tackled in another article) For the moment training
intensities or "zones" the coach considers are aerobic, lactate threshold, VO2
Max and anaerobic.
Aerobic training is performed at roughly 65% HR max (for recovery
bouts you may go as low as 60%) up to 90% of lactate threshold (not of HR max).
The high end of the aerobic zone or aerobic threshold corresponds to HRs at
lactate levels of 2-2.5 mmol. on your lactate threshold test. It is the
intensity at which most athletes will complete longer and ultra distance races
or events. Most aerobic training is best performed at well below this threshold,
as this may lead to ineffective training, or even peaking or burning out well in
advance of the key race.
Lactate threshold training can fall anywhere from 75% up to about
92% HR max depending on your level of fitness (fitter means higher percentage).
However, the low end of the "LT" zone corresponds to HR's at lactate levels of
2.5-3.5 mmmol. Roughly 94% of lactate threshold. This might be thought of as
"marathon pace" for you sub-3:30 guys and gals. At the high end of this zone
(102% of lactate threshold) lactate levels are typically 4-5 mmol. This is
usually the maximum pace or intensity that can be maintained for about 1 hour.
More...from the Mid-Atlantic Monthly at:
http://www.imakenews.com/usatma/e_article000074465.cfm


13. This Week in Running:
10 Years Ago- Joseph Kamau (KEN) defeated Khalid Khannouchi (MAR) to win the
Tulsa
Run (OK/USA) 15K, 42:50 to 43:00. Jon Brown (WAL) was 3rd in
43:09.
Delillah Asiago (KEN) got a two second victory in the women's
race
over Lioudmila Alexeeff (CAN), 51:08 to 51:00. Katrina Price
(USA)
was 3rd in 51:24. After the 2000 race, prize money was
drastically
reduced and then dropped; the race continues as a local event.

20 Years Ago- Toshihiko Seko (JPN) collected US$40,000 in winning the America's
Chicago
(IL/USA) Marathon in 2:08:27. Ahmed Saleh (DJI) was next with
2:09:57
and Charles Spedding (ENG) was 3rd in 2:10:13. Ingrid
Kristiansen (NOR)
took the women's title, also for $40,000, with a time of 2:27:08.
Maria
Rebelo (FRA) was also under 2:30 with a 2:29:51, followed by
forty-one year
old Priscilla Welch (ENG) at 2:31:14. Nearly $300,000 in prize
money was
distributed, nearly 10% of the world-wide total for 1986. The
New York
City (NY/USA) Marathon distributed the same amount the following
week.

30 Years Ago- Ryszard Kopijasz (POL) won the Csepeli Nemzetkozi (Budapest HUN)
Marathon
in 2:16:20.2 with compatriot Zbignew Pierzynka next in 2:16:41.8.
Ferenc
Szekeres (HUN) was 3rd in 2:16:55.8. Sarolta Monspart (HUN) won
the women's
race in 2:48:23.

40 Years Ago- Abebe Bikila (ETH) won the Inchon-Seoul (KOR) Marathon in
2:17:04, defeating
Toru Terasawa (JPN) and Kenji Kimihara (JPN) who ran 2:19:35 and
2:19:57.8
respectively.

50 Years Ago- Nothing of note in the ARRS database.
The Analytical Distance Runner is the newsletter for the Association of Road
Racing Statisticians with a focus on races, 3000m and longer, including road,
track, and cross-country events. The ARRS has a website at
http://www.arrs.net.


14. Where they fit in"
More people older than 50 want to work out — but not with the iPod set. Niche
gyms are catering to their needs.
WILLIE WORTHAM finishes up her set of chest presses and easily glides off the
weight machine, ready to tackle another. Told she looks in great shape, with
perfect posture and a steady gait, Wortham replies, "Yes, for a 91-year-old
lady."
At this gym, she doesn't stand out so much as fit in.
Nifty After Fifty is a small, independent gym in Whittier specifically for
middle-agers and beyond. It offers easy-to-operate pneumatic weight machines;
comfortable, low-impact cardio equipment; yoga and tai chi classes; licensed
physical therapy; balance training and even nonexercise programs such as a
driving simulation course, dances and movie nights.
To the growing list of niche gyms — for women, children and men — comes gyms
for the older set. The market is vast though largely untapped. Many older people
who want to stay fit have had little interest in rubbing spandex with a younger,
iPod-toting crowd at large gyms. As such, they've mostly been relegated to
senior center programs, adult school classes or the odd session at a gym or
YMCA.
"People walk into bigger gyms and see a younger clientele doing intense
exercise, and that's sort of an intimidation factor," says Michael Rogers, an
exercise physiologist and research director of the Center for Physical Activity
and Aging at Wichita State University.
The new niche gyms and specialized programs in larger clubs offer a healthy dose
of mostly moderate-intensity exercise in a comfortable, low-pressure
environment, often with a specially trained staff.
Employees at these gyms and programs, says Rogers, are more likely to understand
that some conditions, such as arthritis, call for specific types of workouts.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-over50oct30,1,7376004.story\
?coll=la-health-fitness-news


15. The Off-Season:
As another season of terrific racing has come to a close, many of us are in, or
will soon enter the most difficult time of the year; what should be the
off-season. Sure there are the select few who skip it completely, myself being a
graduate of that school (and that landed me a nice year long injury that I have
finally emerged from!). Then there are those who allow time for rest, recovery,
recuperation from the season.
Why do so many athletes tend to train through the off-season? Possibly it is
fear. We have spent too much time training and making improvements in all
disciplines, we are at out fittest, we feel good. The last thing we want to do
at the top of that mountain is sit down and stop. Theoretically we can build a
case for continuing on, "just going easy", but in all honesty never might there
be a better time for a coach than in the off-season.
The off-season is an important time to rest the body that has carried you
through the year. Heal some of the old injuries; give the mind a break from the
constant push forward. I will guarantee that once you begin again and find
yourself deep in the throws of training, you will feel fresher and you will have
renewed vitality for your sport.
I suggest athletes take a 4-12 week off-season, depending on what the previous
season entailed, how they are feeling, etc. Some athletes like the structure of
the season, and that is certainly something that can be carried over to the down
time. For example, if you keep a log of your season, keep one of your
off-season. Just like you schedule out your weekly workouts during the year,
schedule the down time workouts. Do something different. Break out the mountain
bike, get to a yoga class. How about even step aerobics or body pump? Do
something completely different as it will bring a new challenge to your body and
muscles, and even your mind.
More...from TriFuel at:
http://www.trifuel.com/triathlon/general/the-offseason-001678.php


16. What is Therapeutic Ultrasound?
Therapeutic Ultrasound is one method of stimulating tissue beneath the skin's
surface using sound waves. It is a very high frequency massage that can
penetrate up to 5" below the surface of your skin.
The sound waves are of a very high frequency, typically between 800,000Hz and
2,000,000Hz. The sound can not be heard by humans or animals. Humans can only
hear sounds up to about 20,000Hz. This very high frequency sound, like medicine,
affects very small molecules and cells in the body and actually causes them to
move.
How ultrasound energy is transferred into the body is a function of many
factors. The frequency of the ultrasound waves is actually opposite to how deep
they will penetrate the body. A 1MHz ultrasound will penetrate about 4" below
the skin whereas a 2MHz ultrasound unit will only penetrate about 2". While a
low frequency means deeper penetration, using two low a frequency will mean that
the waves are too wide to properly move the molecules. For therapeutic
applications, 1MHz is the optimal frequency for both effect and penetration.
Power output is a significant factor. It is measured in watts per square
centimeter. The higher the power, the more energy is transferred into the body.
If too high a power output is used and an ultrasound unit is left sitting still
on the body, it is possible to burn the tissue beneath the skin. While several
professional ultrasound machines are capable of these high powers, your medical
practitioner will typically use a low power setting below 1 watt / centimeter
squared. More power is not necessarily better. Practitioners usually use higher
poweres to speed up treatments. It is actually more effective to use a lower
power setting for a longer period of time.
More...from Home Therapy at:
http://www.aidmytendon.com/index.cfm?fuseaction=home.ultrasound


17. Digestion 101:
It's 5 a.m. and you're getting ready for your favorite Spin class. Wonder what
to eat, if anything, before heading to the gym? Or have you ever developed
stride-stopping stomach pains during a long run?
Most of us have suffered from some type of digestive problem. And,
unfortunately, women are unusually susceptible to regular GI distress. But by
learning how your digestive system works, you can solve many of your belly woes
and fuel your body for peak athletic performance and overall health.
The ins and outs
Imagine you've just woken up to the aroma of pancakes and bacon. Even before you
get out of bed, enzyme-rich saliva begins to form in your mouth, which will
soften and start to break down your food.
After you take a bite and swallow, food passes through the esophagus to your
stomach. Acting like a mixer, the stomach breaks food into smaller pieces
through muscle contractions and adds gastric juices and enzymes to convert food
into absorbable nutrients and energy. Once liquefied, food moves, a teaspoon at
a time, out of the stomach and into the small intestine. The amount of time it
takes for the stomach to empty depends on the type of food being digested and
the amount of fluid in it. The more fluid, the faster the stomach empties.
More...from Active.com at:
http://active.com/story.cfm?story_id=13631


18. Exercise-the Fountain of Youth?
By Cathy Feiseler, MD
Every day a patient makes a comment about the woes of getting older, especially
when dealing with an injury. I know of only one alternative to aging and it is
not a good option for anyone. For centuries, explorers have searched for the
fountain of youth; in times of old, this was by land and by sea. Now, it is
through surgery, cosmetics and drugs that a false fountain is found.
Aging affects many facets of exercise. As a person ages, there is a decrease in
maximal heart rate, maximal cardiac output, maximal lung capacity, maximal
oxygen uptake, strength, flexibility, lean body mass (muscle) and resting
metabolic rate. There is a 9-15% reduction in VO2 max per decade over the age of
25 years in sedentary adults. (VO2max is the body's oxygen consumption near the
point of exhaustion and the capacity to take in oxygen remains at a steady level
despite further increases in workload.) Maximal heart rate decreases by 6-10
beats per minute each decade over the age of 25 years. The average sedentary
adult loses 5-7 pounds of muscle every decade; there is an accompanying 2-5%
decrease in resting metabolic rate during this time. Additionally, with aging
comes a loss in bone mineral density.
Enough of the bad news; exercise is as close as most of us will ever come to a
fountain of youth. The initiation of prolonged endurance exercise results in a
10-30% increase in VO2 max; chronic exercise started earlier in life
significantly slows the rate of decrease of VO2 max with aging. Exercise
decreases blood pressure with activity and at rest. Chronic exercise slows the
age-related decrease in metabolic rate at rest. Strength training will increase
muscle strength and size, while decreasing the percentage of body fat and
increasing bone density. Stretching will improve the age-related decrease in
flexibility.
As we get older, we need to pay more attention to stretching and strengthening
in conjunction with running. Years of running, along with age-related changes,
could create a number of muscle and tendon problems; chronic hamstring strains
and Achilles tendinitis are common maladies in middle-aged and older runners.
Attention to flexibility and strengthening exercises will aid in the prevention
of these injuries.
Recovery also becomes a very important training factor as we age. It takes
longer to recover from hard workouts at age 45 than at age 25. Failure to
completely recover from a workout or race not only increases the risk of injury,
but also has a negative impact on training. Improvement occurs through recovery
from a hard workout; inadequate recovery causes continued muscle breakdown and
slowing times. This often prompts the athlete to increase training, resulting in
a continuing downhill spiral. Time off instead of more training is the answer to
this problem. You may consider cross training as part of the recovery process.
Regularly scheduled time off from running as we age will increase the likelihood
of a long running career.
So how are we supposed to add more exercise to an already busy schedule? As
little as 20 minutes of strength training twice a week can work wonders. One
exercise involving each of the major muscle groups (biceps, triceps, abdominal
muscles, lower back muscles, quadriceps, hamstrings, calf muscles and shin
muscles) will suffice.
Create ways to add stretching to your daily routine. If you are working at a
desk, you can stretch while talking on the phone. Pull out a desk drawer and
prop your foot on it; lean over the leg and hold for 20-30 seconds as you
stretch your hamstrings. In time, you will come up with numerous stretches that
can be performed while you are busy with other activities.
Appropriate diet and adequate rest are important components of training; too
often we are pulled in so many directions that sleep is sacrificed and meals (I
use that term loosely) are eaten on the run. Many of us did these things in
college for much different reasons, and we seemed to perform well. That is not
the case later in life. Stress is not avoidable; learn to adjust to it,
especially in regard to training. An unscheduled day off may save you from an
injury that could sideline you for an extended period of time. An easy run in
lieu of an interval workout may help deal with stress instead of creating
stress.
So what is the bottom line? Don't grow old gracefully; fight it tooth and nail
through exercise. Be aware of changes that come with aging and adjust your
training accordingly.
Most of all, have fun!
Posted with the permission of the Road Runner's Club of America -
http://RRCA.org


19. How's Your Balance?
Balance is an essential function of the locomotor system. It is often ignored
but no less important than flexibility, strength, endurance, or aerobic fitness.
Balance is an important part of the rehabilitation of certain injuries. It is
also important part of injury prevention programs in runners and walkers.
Balance training has been shown to improve strength in the hips and legs and is
less time consuming than strength training programs. It’s also important to
note that in the past few years research has shown that people with weaker hip
muscles tend to get more leg and low back injuries.
Poor balance in healthy individuals may be due to previous injuries that were
not properly rehabilitated, muscle imbalance, poor sensation coming from the
sole of your feet, or other causes. Balance depends on the somatosensory,
vestibular and visual systems. The somatosensory system gets sensory
information for balance from the soles of the feet, the neck, and the lumbar
spine for inputs. If two of the previously mentioned systems are not working
properly, our balance will be affected. One way to test balance in healthy
people is with the single leg standing balance test.
Single-leg standing balance test. Begin with eyes open and practice once or
twice on each side. Then by looking straight ahead close your eyes and try
maintaining your balance. Failure occurs if the foot touches the opposite leg,
hopping occurs, the other foot touches the floor, or the arms touch something
for support. You have 3 chances on each side to reach your best time.
Depending of your age you should be able to stand on one leg, eyes closed for a
minimum of the following length of time.
20-49 year of age→ 24.2 seconds
50-59 year of age→ 21.0 seconds
60-69 year of age→ 10.2 seconds
70-79 year of age→ 4.3 seconds
If you can’t reach these times it may be important for you to get assessed to
determine the cause of your poor balance and prevent injuries. One easy
exercise to work on your balance is to try holding your balance on one leg for
30 seconds. Perform the routine three to four times per leg twice daily until
you can comfortably keep balance for 30 seconds. After that proceed with your
eyes closed until you reach 30 seconds again.
Dr. Steve Pelletier B.Sc., D.C. ♦ Centrum Chiropractic Clinic ♦ (613)
830-4080 ♦ www.drstevepelletier.ca


20. Distance Training - Specific Training By Event:
5000 METERS
In a typical, near PR time 5K race, the athlete will spend from 75 to 80% of the
race time just below the LT, with the balance at or slightly above this point.
Typical training runs to accomplish this are:
Endurance runs of from 30 to 60 minutes at 10 to 20 BPM (beats per minute) below
the LT.
Moderate tempo runs of from 10 to 25 minutes at just below the LT.
Lactate tolerance intervals of from 60 to 180 seconds at LT + 5 BPM with 30 to
60 second jog recovery between intervals
10,000 METERS
In a hard 10,000 the athlete may spend as much as 10% of the race at or above
the LT, with the balance slightly below. Typical training runs:
Endurance runs of from 45 to 90 minutes at 10 to 20 BPM below the LT.
Moderate tempo runs of from 20 to 40 minutes at just below the LT.
LT intervals of from five to seven minutes, run at the LT with a 2 to 3 minute
jog recovery between.
MARATHON/ULTRA DISTANCE
Marathoners/ultra distance runners seldom exceed their LT during a race. Typical
training runs:
Endurance runs of from 1 1/2 to 3 hours at 10 to 20 BPM below the LT.
Moderate tempo runs of from 30 to 60 minutes at just below the LT.
RECOVERY RUNS
Recovery run days need to be in the training plan. A training session where
considerable time is spent close to or above the LT is hard on the body, so it
is important that the following day should be either an off day or an easy
recovery run day.
Easy recovery runs of from 30 to 45 minutes at 25 to 35 BPM below the LT.
More...from Masters Track and Filed - Athletics at:
http://www.coachr.org/dist.htm


21. Winter Training: Are calorie and fluid needs different in the cold
temperature?
- by Kristin McCowan, MS for the January 2006 PTS Newsletter
A pro-athlete recently complained to me that she seemed hungrier while training
at a submaximal effort outdoors. She asked, “Do you burn more calories in the
colder temperatures?”
Temperatures 0-degrees CELSIUS or lower can increase your caloric need if it is
cold enough to elicit the shivering response. Caloric needs are increased due to
the increase work of thermogenesis, the body’s temperature regulation.
Shivering can increase metabolic heat production 2-5 times above resting. (1)
While it is possible to exercise in the cold without the shiver response due to
adequate clothing, warm up, fitness level and cold acclimatization, the type of
fuel you burn is affected by the temperature. Training at submaximal levels and
at temps below 0-degrees Celsius (32-degrees Fahrenheit) relies more on
carbohydrate burning than on fat for fuel, at optimal ambient temperatures
carbohydrates and fat are burned nearly equally. (2)
Fluid needs are increased due to increased ventilation and low humidity leads to
greater respiratory water loss. There is also a reduced thirst response due to
the decrease perception of work secondary to low sweat rate. A sport drink will
improve fluid retention, fluid balance, and decreased urine output as compared
to plain water. It will also provide carbohydrate calories.(1)
The winter months are a time for many of us to maintain or improve our fitness
base or aerobic endurance. While training at an aerobic level or submaximal
effort (VO2max ~65%) at temperatures below 0-degrees Celsius requires additional
considerations as far as proper clothing (wear a hat), equipment, and safety it
also has nutritional concerns: make healthy carbohydrate choices and be sure to
take adequate fluids.
Kristin McCowan, MS
mailto:Kristin.mccowan@...
1. Meyer, NL and Parker-Simmons, In Preparation for Torino 2006: Dietary Needs
of Winter Sport Athletes, SCAN’S Pulse, Winter 2006, Vol. 25, No. 1
2. Layden, J, Patterson, M and Nimmo, M, Effects of reduced ambient temperature
on fat utilization during submaximal exercise, Med & Sci in Sports and Exercise,
34 no 5 May 2002


22. Beating the post-race blues:
You've crossed the finish line, indulged in the post-race celebration, and still
wearing your finisher's medal is starting to earn you some strange looks.
Now what?
For many athletes, the period immediately after a big event, such as a marathon
or triathlon, can be depressing. For Melissa Korpi, a morning Internet news
producer for an Austin, Texas television station, it was the kind of funk she
didn't know how to shake.
"The longer I train for a race, the more let down I am when it's over," says
Korpi, 27, who started training extensively for running and triathlon events a
few years ago. "After the race, I just don't know what to do with myself."
It's not just you
If these feelings sound familiar, you're not alone. After investing so much
physically, mentally and emotionally into training for a big event, this kind of
letdown is normal -- and very common, experts say.
"The event has been the major focus for a long time, maybe even months, and then
it's over," says clinical and sports psychologist Jack Lesyk, director of the
Ohio Center for Sport Psychology. "It's an abrupt transition, and the athlete
hasn't prepared for it."
More...from Active.com at:
http://active.com/story.cfm?story_id=13632


23. Wine Extract Keeps Mice Fat and Healthy:
Huge amounts of a red wine extract seemed to help obese mice eat a high-fat diet
and still live a long and healthy life, suggests a new study that some experts
are calling "landmark" research.
The big question is, can it work the same magic in humans?
Scientists say it's far too early to start swilling barrels of red wine. But
some are calling the latest research promising and even "spectacular."
The study by the Harvard Medical School and the National Institute of Aging
shows that heavy doses of red wine extract lowers the rate of diabetes, liver
problems and other fat-related ill effects in obese mice.
Fat-related deaths dropped 31 percent for obese mice on the supplement, compared
to untreated obese mice, and the treated mice also lived long after they should
have, the study said.
Astoundingly, the organs of the fat mice that got the wine extract looked normal
when they shouldn't have, said study lead author Dr. David Sinclair of Harvard
Medical School. And Sinclair said other preliminary work still being done in the
lab shows the wine ingredient has promise in lengthening the life span of
normal-sized mice, too.
Sinclair has a financial stake in the research. He is co-founder of a
pharmaceutical firm, Sirtris Pharmaceuticals Inc. of Cambridge, Mass., which is
testing the safety of using the extract on humans for treatment of diabetes.
For years, red wine has been linked to numerous health benefits. But the new
study, published online in the journal Nature on Thursday, shows that mammals
given ultrahigh doses of the red wine extract resveratrol can get the good
effects of cutting calories without having the pain of actually doing it.
More...from the LA Times at:
http://www.latimes.com/news/nationworld/nation/wire/ats-ap_health10nov01,1,32347\
6.story?coll=sns-ap-tophealth


24. Demystifying stress:
University of California, Berkeley Wellness Letter.
Stress is a word on everybody's lips. But how any two people define it can
differ dramatically. Scientists increasingly look at stress as an important
factor in the origin of illness.
According to a recent study in the American Journal of Public Health, civil
servants in very stressful jobs are more prone to high blood pressure and heart
disease. A divorce or a death in the family can weaken the immune system.
Soldiers stressed by service in a war zone may suffer long-term physical
effects, as has been documented in all major wars, from the Civil War to the
Gulf War.
But for most people, unfortunately, "stress-related" translates as "all in the
mind" or a sign of weakness. Nothing could be further from the truth. To say
that an illness is stress-related is not a fancy new way to blame the victim. It
is a recognition that severe, prolonged physical and emotional stress can have
adverse physical effects.
Not imaginary
When threatened or stressed, our bodies mount a chemical response, and while
this response affects our emotions and outlook (and is, in that sense, "in our
heads"), it begins and ends in the body. Stress mechanisms, it must be
remembered, play a dual role. The rise in anxiety and hormone levels that
accompanies stress is essential and protective.
More...from Active.com at:
http://active.com/story.cfm?story_id=13599


25. Digest Briefs:

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.

November 4, 2006:
Cookie Run - Ottawa, ON

Ford Ironman Florida - Panama City Beach, FL

Niketown 5K for Kids - Las Vegas, NV

November 5, 2006:
Cancun BG Triathlon World Cup - Cancun, MEX

Dinosaur Dash 10K / 5K / 2K - Tustin, CA

ING New York City Marathon - New York, NY
World Marathon Majors Event
NBC Sports Webcast
Runner's World Coverage

Port Macquarie Half Ironman - AUS

Santa Clarita Marathon - Santa Clarita, CA

U.S. Half Marathon - San Francisco, CA


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

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

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

Have a good week of training and/or racing.

Ken Parker
Runner's Web
mailto: webmaster@...
http://www.runnersweb.com/running.html
A running and triathlon resource portal
Runner's Web Online Store
http://store.runnersweb.com
RunnersWebCoach
http://www.runnerswebcoach.com



*********************************************
RUNNER'S WEB AFFILIATE PROGRAMS:
*********************************************
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.

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

Reebok
http://click.linksynergy.com/fs-bin/stat?id=h1QosBYBFXw&offerid=117802&type=3&su\
bid=0

Your very own personal trainer at a fraction of the cost
http://www.cartville.com/app/?af=473063

Check out TotalWellness's mp3 Personal Training Program - only 5% the Cost of
Regular Personal Training!
http://www.totalwellnessconsulting.ca/fitter_u_totalwellness.htm

Geezer Jock Magazine, The Masters Sports & Fitness Magazine
http://www.geezerjock.com/index.cfm?affID=runnersweb

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

Mental Strength Training Center:
http://www.memberstar.com/redir_a.php?LFAId=1027

National Bike Registry
http://click.linksynergy.com/fs-bin/stat?id=vVGS2V*0iZg&offerid=21387&type=3&sub\
id=0

Axill
Sony vs Panasonic:
http://www.axill.com/trackingcode.aspx?affid=8001&pid=1762&bid=4677&c=8001

Buy Paula Radcliffe's book, My Story - So Far, from Amazon UK at:
http://www.amazon.co.uk/exec/obidos/ASIN/074325242X/runnersweb-21

Endurance Films
Triathlon Training DVDs
https://endurancefilms.hivelocity.net/Merchant2/merchant.mvc?Screen=SFNT&Store_C\
ode=EF&Affiliate=runnersweb

Instant Stretching Routines
Design unlimited stretching routines today, starting from scratch, in under 60
seconds!
http://www.instantstretchingroutines.com/cgi-bin/a.cgi?a=runnersweb

ShoeWallet.com has set out on a mission to enable people to easily carry ID and
medical information at all times. Basically, anyone
who is out on the roads or trails needs a convenient place to carry this vital
information.
http://store.yahoo.com/cgi-bin/clink?joggerscompanion+pXgxpm+index.html+

SportsShoes in the UK
http://www.sportsshoes.com/index.php?id=149

Visit on AssociatesShop.com Online Bookstore for running and triathlon books:
http://associatesshop.filzhut.de/shop/index.php?ID=90c9f271c1a519abc4a69299be707\
5a9

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


NEW SUBSCRIBERS:
This newsletter has been composed using Outlook set to "Text" format. The Digest
is sent via an email list at
http://groups.yahoo.com.
If you experience any delays in receiving your copy of the Digest, please advise
us at:
mailto:webmaster@...
You can receive the digest in three ways:
1. Immediately, via email,
2. Daily, in an email summary, and
3. By accessing the YahooGroups.com web site on demand.
The mail list has been set to not allow attachments out of concerns for viruses.
Also, all messages must be approved by the monitor (me) prior to being released
to the group. If you have any questions regarding
the options available for receiving this digest,
please do NOT email the list, rather email me directly at
mailto:Webmaster@...
*NOTE*
**[ Some e-mail clients may split the URL address into two lines. If you have
trouble connecting to a link, be sure that you paste
the entire address into your browser, so that it ends in ".html" or another
appropriate suffix ].
Note: An increasing number of media sites require free registration. If you wish
to sign up for free access to sources for our
articles without using your main email address we suggest the use of a mail
alias program such as http://www.emailias.com.

**END OF RUNNER'S AND TRIATHLETE'S WEB DIGEST...**