A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
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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
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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 (12 and under) 1K run will
also be held.
More information at: http://www.emiliesrun.com and at http://www.somersault.ca
Online race registration is now available through Events Online at:
http://www.eventsonline.ca/events/somersault_rweb/
We have added a Google Group for Emilie's Run. Join and the group and contribute
at:
http://groups-beta.google.com/group/emiliesrun?hl=en

3. Road Runner Sports, the world's largest running store at:
http://clickserve.cc-dt.com/link/click?lid=41000000010069822.
Check out their Perfect Fit Finder for running shoes.

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

5. The Toronto Marathon, October 14, 2007
http://www.torontomarathon.com

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

7. The ING Ottawa Marathon.
Ottawa's Race Weekend returns next May 25 to 27 with a new course for the
marathon and new (earlier) start time for the
Half-Marathon.
For more information and online entry visit:
http://www.ncm.ca


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THIS WEEK:
The Runner's Web is pleased to be the presenting sponsor for the Mark Allen
triathlon clinic January 1-21, 2007. For more
information, visit www.triathlonOttawa.com

*Speedo*
*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.

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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ACTIVE.COM
RunnersWeb.com has teamed up with Active Trainer coaches to offer training
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* 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
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focus is recreational, advanced, or you are a
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Carmichael Training Systems at:
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* 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
Visit the PPO site at:
Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

* 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
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Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_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. The Athlete's Secret Weapon
2. Science of Sport: Do You Need Three Strength Workouts Per Week?
3. Multisport: Nutrition Periodization and the Transition Cycle
4. Joe Henderson's Running Commentary - Weeks Without Miles
5. Body Type, Training, and Racing
6. Use new year to try changes in training
7. As Minds Age, What’s Next? Brain Calisthenics
8. Can we live longer?
As more people hit the century mark and beyond, scientists search for the key.
Genes, diet and inflammation are just some of the
clues.
9. Holistic Athlete
Drenched in poison from a bad diet and coffee addiction, the author, a long-time
runner and triathlete, finally strides into
holistic wellness with a nutritional spring cleaning. The only problem? He
wishes he did it years ago.
10. Engaging the Core
Performance Improvement and Back Pain Prevention.
11. Eating and exercise: Time it right to maximize your workout
Knowing when and how much to eat and drink before you exercise can make a big
difference in how you feel during and after your
workout. Here are some tips.
12. Dr. Gabe Mirkin's Fitness and Health e-Zine
13. Quick, Do You Know Your B.M.I.?
14. Feed your mind before your body
15. Plow Through the Season
The best way to run strong in the spring is to keep running through the winter.
Here's how.
16. Waste not, bonk not
17. Online Coaching: A New Option for Runners that Technology Has Made Possible
18. Cyclists Warm Up: Which warm-up for cyclists?
19. For distance workouts, count carbs in
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
During the winter months where do you run?
Roads
Trails
Cross-country
Outdoor track
Indoor track
Treadmill.

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 following events do you plan to do in 2007?
Answers Percent
1. Track Race 5%
2. 5/1-K road race 25%
3. Half-Marathon 24%
4. Marathon 19%
5. Olympic triathlon 4%
6. Ironman 3%
7. Duathlon 6%
8. Ultra 4%
9. Adventure race 0%
10. None of the above 9%


FIVE STAR SITE OF THE WEEK: Patrick Dwyer - Professional Athlete.
Patrick Dwyer is the Fastest Australian athlete over 400m for the last 10 years.
Originally, from Wagga in New South Wales, Patrick
was a relative late starter in elite Athletics, with his first international
competition in 1997 at the World University Games at 19
years of age. In 1998 despite stress fractures and a bout of glandular fever,
Patrick managed to win the Commonwealth Games trials
and went on to reach the semi finals in Kuala Lumpur. In the year 2000 Patrick
dominated the Australian domestic season remaining
undefeated over 400m.
The Olympic year saw Patrick realise his potential with a personal best time of
44.73 seconds. He became a truly international
athlete that year, running strongly in Europe, achieving a world ranking of
number 11 and reaching the semi finals at the Sydney
Olympics in the 400m and the final in the 4 x 400m.In 2002, Patrick represented
Australia at the Manchester Commonwealth Games. He
decided to take time out from international competition in 2002/2003 and utilise
the time to complete university studies, eliminate
niggling injuries and prepare for the Athens Olympics. The decision to stay away
from international competition in 2003 paid off as
Patrick took out the Silver medal at the Athens Olympics, as a member of the
men’s 4x400m relay. The foursome was the first team in
almost 50 years to win a medal in the event.
Visit the site at:
http://www.patrickdwyer.net/


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


BOOK OF THE WEEK: Training Plans for Multisport Athletes.
Olympic Triathlon Coach Gale Bernhardt Releases 15 New Multisport Training Plans
New Edition of Bestselling Book Features Training Plans for All Race Distances
and Formats
Boulder, CO USA — December 28, 2006 — VeloPress is pleased to announce the
release of Training Plans for Multisport Athletes, 2nd
ed., which features 15 new training plans for all the most popular multisport
race formats, including sprint, Olympic, half-Iron,
Ironman, duathlon, and XTERRA®. This new edition of Gale Bernhardt’s
best-selling book of training plans includes fast-track plans
for those with limited time or fitness and tips on how to customize each plan
for specific training needs. The book is now available
at VeloGear.com and through major booksellers.
Gale Bernhardt’s no-nonsense training plans have helped tens of thousands of
athletes to reach their multisport goals. Every detail
on how to train for a triathlon of any distance, an offroad triathlon, or a
duathlon is packed into this essential book, along with
plenty of swim, bike, and run workouts to keep training challenging and
rewarding for multisport athletes of every level.
As Olympic coach of the 2004 USA triathlon team, Bernhardt has unparalleled
coaching experience. Her methodology is made simple with
a clear overview of the keys to successful training and 15 unique training plans
that remove the hassle of creating a plan from
scratch. The second edition is better organized for fast-track and performance
training, features a new chapter on training for a
sub-13-hour Ironman in just 13 weeks, and makes it easier than ever for athletes
to make modifications to the existing plans to
better suit both their schedule and their goals. This is the only book to
explore the full variety of events that multisport
athletes have to choose from, and Bernhardt’s approach is the most user-friendly
approach available.
VeloPress is an endurance sports publisher focusing on the sports of cycling and
triathlon, with training books that help both
serious athletes and beginners build skills and fitness. VeloPress also
publishes historical and biographical books that take a
closer look at the celebrated athletes and personalities in our sports.
VeloPress authors are trusted experts in coaching, gear,
maintenance, nutrition, and history. VeloPress is the book publishing division
of Inside Communications, Inc., publisher of VeloNews
and Inside Triathlon magazines.
Buy the book from VeloPress at:
http://www.velopress.com/


For more publications 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. The Athlete's Secret Weapon:
By Coach Matt Russ
Athletes are always looking for an edge. This may come in the form of a new
supplement, gadget, piece of equipment, or training
methodology. Many of these are of negligible or no value to performance
enhancement. But the most effective ergogenic aid is
actually readily available and free; it is sleep.
First and foremost remember this; you are weaker after a work out. Your body has
been broken down and it will take some time to
repair itself. You will only benefit from the work out if this process is not
upset or delayed. Your body releases a slew of
hormones as you sleep, and one of the most important for recovery is Human
Growth Hormone (HGH). This wonder hormone produced by the
pituitary gland repairs muscles and connective tissue, making them stronger and
able to handle an even greater training stress load.
It helps rejuvenate organs and bones as well. After a good nights sleep you wake
up refreshed physically and mentally; ready to
resume the training process. Name a supplement that can safely accomplish that!
Adapt and Overcome
We are creatures of routine and we like to follow plans and programs, but this
can work against us. One of the first things I tell
my athletes is that their plan will need to be adapted throughout the season.
Adapting an athlete's plan is as important as
designing a great training plan. The pros can train, eat, sleep, and repeat. For
the rest of us training is not our job; it is in
addition to our job. It is easy to upset the training process and we have to
realize family and work responsibilities come first.
There may be certain key work outs throughout your training week. If you need to
increase rest and recovery, you can minimize lost
training time by performing these work outs over other less critical ones. Don't
feel you must follow the letter of your plan no
matter what. A good coach will understand this as well. Don't stack missed work
outs on the week end either. This type of
overreaching leaves you exhausted and burned out going into your next training
week.
More...from the Sport Factory at:
http://thesportfactory.iuplog.com/default.asp?item=226160


2. Science of Sport: Do You Need Three Strength Workouts Per Week?
Research suggests that three sessions are better than two - and may be just as
good as five!
By Owen Anderson, Running Research News
How often do you need to strength-train each week to improve your strength for
running to the greatest extent?
In a classic study carried out on this important question, Dr. J. E. Graves (at
right) and his colleagues at the University of
Florida asked 50 healthy young subjects (male and female) to carry out strength
training twice a week - and requested that 41 other
robust young subjects complete strength-training sessions three times a week
(1). This research seemed to give the nod to the
three-times per week strategy. Individuals who trained three times each week
improved strength by 21 percent after 10 weeks,
compared with a gain of just 13.5 percent among individuals who worked out twice
a week for the same time period. Over an 18-week
time frame, three-times-a-week trainers boosted strength by 28 percent, compared
with 21 percent in the twice-a-week gang.
The results of this study have often been cited as constituting strong support
for the three-sessions per week plan, even though
there were many potential problems associated with the research. For one thing,
the workouts utilized in the Florida study consisted
of just one set of the chosen exercise (knee extensions), with only seven to 10
repetitions. For another, the selected exercise
involved concentric contractions of the quads, but strength of the quads was
then evaluated during isometric work. Finally, the
subjects participating in the study were all sedentary before the research
began. It is quite possible that different results would
have been obtained if experienced athletes had been chosen for the investigation
(for well-trained individuals, an extra strength
session with just seven to 10 reps might not be a big deal; bear in mind that as
strength improves it becomes more and more
difficult to advance it further).
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20061227_RRN_Strength.html


3. Multisport: Nutrition Periodization and the Transition Cycle:
By Bob Seebohar
Before you begin reading this article about nutrition periodization, it is
important to understand that you will have to change your
way of thinking before adopting the principles that are presented. You will have
to relinquish your traditional thoughts of
nutrition being important for endurance athletes a few days to a week prior to,
during and immediately after their event. That is
what I call the “old school” way of applying nutrition to training. The “new
school” way is to marry the periodization concept to
nutrition during a year-round training regimen. Just as there are specific
physiological goals for each cycle of training, so should
there be for nutrition.
For endurance athletes, their nutrition plan should support their training, not
the other way around. Stated a more complex way,
nutrition should support the body’s energy needs associated with the different
training volume and intensity stressors throughout
the training year to elicit positive physiological responses. The underlying
principle is that endurance athletes should eat to
train, not train to eat.
Energy Expenditure and Needs
It is important to first understand the energy demands associated with endurance
athletes.
The predominant energy system for most endurance athletes is aerobic with brief,
intermittent involvement of anaerobic energy
systems. Actual energy expenditure depends on intensity, duration and type of
exercise. Exercise intensities may range between
50-90% VO2 max for events lasting four to 24 hours, with total energy
expenditures ranging between 5,000-10,000 per day in an event
such as an Ironman.
In a typical endurance event lasting longer than four hours, the exercise
intensity averages <65% VO2 max, and fat will be the
predominant fuel source. However, with an increase in exercise intensity, or
>75% VO2 max, carbohydrate will be the predominant fuel
source.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20061228_PTontheNet_Nutrition.htm\
l


4. Joe Henderson's Running Commentary - Weeks Without Miles:
As my latest Marathon Team began training this winter, a local newspaper
reporter asked me to explain the program for a story he was
writing. This wasn't a knows-little, cares-less writer, but an ultrarunner
himself.
Lewis Taylor wanted to know why we "run so little mileage." I wrote a sidebar to
his article, rationalizing the training in four
ways:
-- Basic Training. Runners can enter the program with a modest distance
background, but not without any. The recommended
prerequisite is a recent six-mile run, with as long a buildup to this distance
as needed. The first month of the program, when the
long runs increases to 10 miles, is a trial period. Runners test whether they
want to or are able to continue.
-- Long Runs. Marathon training truly begins when long-run mileage reaches
double figures. From there it increases by two miles
every other week, from 11 to a peak of 21. Most runners need more recovery time
than weekly long runs would allow. The long run is
by far the most important ingredient in marathon training, and runners must go
into it healthy and well rested.
-- Recovery Runs. Most runs between the long ones need to be low in distance and
light in intensity. Runners usually rest at least
the day before and after the long run. Weekday runs last no more than an hour
and often closer to a half-hour. Runs on weekends
between long runs are about half the previous week's distance. Three easy weeks
separate the last long run (the longest) and the
marathon.
-- Race Day. New marathoners ask, "If we've only train 21 miles and the race is
26, where do the other five miles come from?" They
come from the magic of race day -- the crowd running, the supporters watching,
the excitement of this "graduation day." Most runners
not only cover the final five miles, but average the same pace in the marathon
as they did on the longest training runs.
Note that this summary never mentions weekly mileage. That's because it matters
so little in the success of a program. What matters
most is getting through each long run, then getting over it before trying the
next one.
Don't just trust me on the weeks-without-miles approach. Listen to two giants of
the sport, George Sheehan and Jeff Galloway.
George's performances tailed off and his energy waned in his early 50s. He went
from running six days a week to five and felt
better; dropped to four, better yet; then to three, where he stayed. Off two
runs of about an hour each in midweek and a long one or
race on the weekend, he set his marathon PR of 3:01 at age 61.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2089


5. Body Type, Training, and Racing:
Your body type was primarily determined before you were born. When it comes to
racing, lamenting your body type is futile and
counter-productive. Cyclists can be particularly hard on themselves. Small
bodied climbers wish they were faster in the flats, and
the larger cyclists hate being dropped in the hills. It is the natural order of
cycling. When it comes training and racing, your
body type is an important consideration. The smart athlete identifies their
strengths to exploit and weaknesses to develop.
Power to weight ratio is the "golden" ratio for cyclists. Ignoring tactics, the
number of watts per kilogram of power an athlete can
generate for the duration of a race will be a key determinant of the outcome. It
is important to note that a small climber and a
large sprinter can have an equal power to weight ratio. So why is the smaller
cyclist faster in the hills, whereas the larger
cyclist can motor in the flats? Well, the answers to this question are varied
and complex. One theory is that smaller riders tend to
have higher VO2 values, which will serve them well in the hills. A cyclist with
more muscle cross section gives them the power
needed to push through the increased air resistance associated with high speeds.
Muscle fiber predominance (fast twitch vs. slow
twitch) is another determining factor of ability and strength, as is limb length
and muscle origin / insertion points. Of course
there are numerous exceptions to these generalizations that should be noted, but
it is well known that body type affects cycling
performance. You have in all likelihood observed this phenomenon on your own.
The best all-around cyclists tend to fall in the
middle of the spectrum (Lance) and are of a more medium build. Climbers tend to
be small and light, whereas sprinters are larger and
thick muscled.
More...from The Sport Factory at:
http://thesportfactory.iuplog.com/default.asp?item=226720


6. Use new year to try changes in training:
By Vicki Huber Rudawsky
I am not a big New Year's resolution person. Instead, I've always approached
each new year like the starting line of a race. I stand
at the line, peering ahead, not sure of what is to come, how I will feel, what
each turn will bring, whether I will have the
strength to accomplish what I have set out to do.
For many years, I began with thoughts of what running goals lay ahead. There
were NCAA championships, Olympic Trials, national
championships and hopes of traveling to Europe. I had specific times I wanted to
achieve and new workouts I wanted to try.
Because my competitive years are behind me, my running goals for each new year
are much less intense. Usually, I get to that
imaginary starting line and just hope to stay healthy enough to maintain fitness
and run a few good races. As experienced as I am,
however, I continue to make mistakes in my training. Runners World published an
article by Greg McMillan, a professional coach, who
hit the nail on the head for many runners concerning common training errors.
More...from the News Journal at:
http://www.delawareonline.com/apps/pbcs.dll/article?AID=/20061227/SPORTS1101/612\
270329/1126/SPORTS11


7. As Minds Age, What’s Next? Brain Calisthenics:
Is there hope for your hippocampus, a new lease for your temporal lobe?
Science is not sure yet, but across the country, brain health programs are
springing up, offering the possibility of a cognitive
fountain of youth.
From “brain gyms” on the Internet to “brain-healthy” foods and activities at
assisted living centers, the programs are aimed at baby
boomers anxious about entering their golden years and at their parents trying to
stave off memory loss or dementia.
“This is going to be one of the hottest topics in the next five years — it’s
going to be huge,” said Nancy Ceridwyn, co-director of
special projects for the American Society on Aging. “The challenge we have is
it’s going to be a lot like the anti-aging industry:
how much science is there behind this?”
Dozens of studies are under way. Organizations like AARP are offering tips on
brain health. And the Alzheimer’s Association conducts
hundreds of Maintain Your Brain workshops, many at corporations like Apple
Computer and Lockheed Martin.
More...from the NY Times at:
http://www.nytimes.com/2006/12/27/health/27brain.html?_r=1&ref=health&oref=slogi\
n


8. Can we live longer?
As more people hit the century mark and beyond, scientists search for the key.
Genes, diet and inflammation are just some of the
clues.
CENTENARIANS were a rare breed when Jeanne Louise Calment was born in 1875. But
by the time she died in 1997 at the record-setting
age of 122 years and 164 days, her club was distinctively less elite.
Today, centenarians comprise the fastest-growing segment of the population. In
developed countries, their numbers have been doubling
every five to seven years, and the age that they achieve has been rising
steadily — from 110 in 1930 to 120 in 1995.
Trailing along in their impressive wake, the less-remarkable folks are doing
better too. The average U.S. life expectancy has been
increasing for more than 100 years and hit a record high in 2004: 80.4 years for
women and 75.2 years for men.
Just how long can this go on?
It is a matter of fierce debate. Scientists aren't sure if we will ever be able
to expand human life span to 100 years or beyond for
most people, not just the lucky few favored by genes and environment. They're
also divided on whether science will come up with a
pill or other remedy that lets people break through what seems like a biological
barrier unbreachable by even the Calments of this
world.
More...from the LA Times at:
http://www.latimes.com/features/health/nutrition/la-he-lifespan25dec25,1,4738473\
.story?coll=la-health-nutrition-news&ctrack=1&cset=t
rue


9. Holistic Athlete
Drenched in poison from a bad diet and coffee addiction, the author, a long-time
runner and triathlete, finally strides into
holistic wellness with a nutritional spring cleaning. The only problem? He
wishes he did it years ago.
There is a faction of thinking in the world of endurance athletics that insists
diet is not extraordinarily relevant if you log
enough workout mileage. In the words of running novelist John Parker Jr., "If
the till is hot enough, anything will burn. Even Big
Macs."
This is a corner of sports nutrition theory that I, too, have not only lived by,
but fought doggedly to protect. When you’re running
high mileage training for a marathon, or logging upwards of 20 hours of weekly
training in preparation for an Ironman, eating a
doughnut feels like tossing a paper ball into an electrical fire. The body’s
metabolism, whipped up into a greedy panic, is ravenous
for calories and doesn’t seem to care if it’s fats or carbs or hotdogs or beets
sliding into the gullet. Coffee, beer, Pringles, and
other vices burn in the rage of glycogen’s flame.
Junk mileage cancels out the junk food. This was the equation I’ve fought to
protect by not giving it much thought. Because if you
look at it from any sort of scientific or common-sense perch, it’s a teetering
sight. ‘You are what you eat,’ has more meaty
common-sense credentials.
More...from Florida Sports at:
http://www.floridasports.com/article/?Guid=ca48acf8-c1ec-4c70-97dd-dfb0c131fe72


10. Engaging the Core:
Performance Improvement and Back Pain Prevention.
Most runners are familiar with the increased attention the “core” has received
in the popular media lately. Exercises to address the
core are designed to improve performance and prevent back pain and other
injuries. Why then, do many people continue to have back
pain after performing thousands of crunches and sit-ups?
Recent studies suggest that some back pain is closely related to a lack of
muscle activity in key core muscles of the lumbar spine.
These muscles include deep lumbar stabilizing muscles that form a protective
corset around the spine. Activating these muscles may
help prevent low back pain and improve running performance. Unfortunately,
crunches and sit-ups do not automatically stimulate this
are of the trunk. We need to return to the basics to activate this important
area.
One of the most basic core exercises is the Transversus Abdominus (TA)
contraction. To perform this exercise you must first
understand how to find the neutral spine position. This is the back position
that creates balance in the trunk and allows for an
effective co-contraction - or cooperation - among the stabilizing musculature.
To find the position, lie on your back with your knees bent. Slowly press your
low back into the floor then slowly arch your back to
form a hollow space between your back and the floor. Repeat this several times
maximally until you have a good feel for the overall
range of motion. On the final repetition, maximally arch again until you feel
slight tension in your low back. Now, back off about
10 percent until the tension eases. This is neutral spine.
Next, begin the TA contraction. While maintaining the neutral spine position,
slowly breathe in and out, pulling your navel inward
toward your spine or imagine drawing your abdominal contents inward. Hold your
navel inward while continuing to breathe in a relaxed
manner. Maintain the contraction for 5-10 seconds, then relax. You can monitor
the effectiveness of your exercise by pressing your
fingers deeply into the abdominal area just inside the bony protuberances of
your pelvis. You should feel a tensing of the TA in
this area. Perform the exercise in sets of 10 repetitions until you are
confident in your ability.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=8656


11. Eating and exercise: Time it right to maximize your workout:
Knowing when and how much to eat and drink before you exercise can make a big
difference in how you feel during and after your
workout. Here are some tips.
When you eat and what you eat can affect your performance and the way you feel
while you're exercising. Coordinate your meals,
snacks and what you drink to make the most of your exercise routine.
Eating a lot before exercise can slow you down
When you exercise after a large meal, you may feel sluggish or have an upset
stomach, cramping and diarrhea. That's because your
muscles and your digestive system are competing with each other for energy
resources.
"Your body can digest food while you're active, but not as well as it can when
you're not exercising," notes Stephen DeBoer, a
registered dietitian at Mayo Clinic, Rochester, Minn. This is partly because
your body is trying to do two things requiring blood
supply and energy simultaneously — digesting the food you just ate and providing
fuel to keep your muscles active.
Time it right: Before, during and after your workout
On the flip side, not eating before you exercise can be just as bad as eating
too much. Low blood sugar levels that result from not
eating can make you feel weak, faint or tired, and your mental abilities may be
affected as well, making you slower to react. So
what can you do?
More...from the Mayo Clinic at:
http://www.mayoclinic.com/health/exercise/HQ00594_D


12. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Don't Try Breathing Only Through Your Nose
People who exercise with their mouths closed aren't working very hard. You
can't get enough air through your nose to meet your
needs for oxygen when you exercise vigorously.
The cross sectional area of the openings in your nose is less than one-tenth the
opening in the back of your mouth. That space is
so narrow that when you pick up the pace, you could turn blue if you failed to
open your mouth..
Your nose clears pollutants far more efficiently than your mouth does, but
people with healthy lungs can exercise safely on polluted
days. Pollutants that you breathe in through your mouth can be quickly cleared
from your lungs. Your air tubes are lined with
small hairs, called cilia, that sweep pollutants towards your mouth where you
swallow them with your saliva and they pass from your
body. If you are concerned on high-pollution days, you can wear a mask or
exercise away from automobile traffic.
Some people believe that exercising with your mouth open in very cold weather
could harm your lungs, because your nose warms the air
much more than your mouth does. However, exercise causes your body to produce
such large amounts of heat that air taken through
your mouth at 40 degrees below zero Fahrenheit will be warmed almost 100 degrees
before it reaches your lungs. Breathing air that
cold would burn and hurt so much that you would quickly lose interest in
exercising and seek shelter.


13. Quick, Do You Know Your B.M.I.?
IN the past, you could learn a lot about a person from a group of letters:
Ph.D., D.D.S., V.F.W., D.W.I.
Now another set looms ahead, and it affects everyone from teeny tiny models to
adoptive parents to schoolchildren: B.M.I. or Body
Mass Index.
But few people actually know what it means.
“I know that having a low B.M.I. is supposed to be a good thing, but I have no
idea what it really is or how to figure it out,” said
Hilary Black, 35, the editor of Tango, a magazine about relationships. “Keeping
track of my weight is more important to me than
keeping track of my B.M.I.”
Ms. Black is not interested in adopting a child from China. If she were, she
might be very concerned with her index rating. Last
week, the government-run China Center of Adoption Affairs mandated that
prospective adoptive parents have, among financial,
educational, marital and other health requirements, an index rating under 40.
Ms. Black does not have children. If she did, and if she lived in Arkansas or
Tennessee, she would receive a report card noting her
children’s index figures, in addition to their ability to play nice with others.
Ms. Black might also be worried about her index number if she were a model: In
September, organizers in Madrid banned from its
runways five models whose index rating was below 18.5. In Milan, fashion
industry officials have also barred knife-thin models from
its February shows.
More...from the NY Times at:
http://www.nytimes.com/2006/12/28/fashion/28Fitness.html?_r=1&ref=fitnessandnutr\
ition&oref=slogin


14. Feed your mind before your body:
It is no surprise that runners love to eat and many have similar questions and
some misinformation about nutrition. Here are four
common runner food mistakes:
1. "I can eat whatever I want because I run." Runners eat a lot, especially
carbohydrates. Runners and other athletes can afford
many more discretionary calories and have room for more fun food. They can even
have daily treats and not gain weight.
However, maintaining weight should not be the only goal. A runner needs to eat a
balanced, nutritionally sound diet in order to
properly fuel running and promote recovery. This means you should balance needed
foods with wanted foods.
More...from the Syracuse Post at:
http://www.syracuse.com/poststandard/stories/index.ssf?/base/sports-0/1167128115\
47390.xml&coll=1


15. Plow Through the Season:
The best way to run strong in the spring is to keep running through the winter.
Here's how:
If you're looking for a way to keep your training consistent when the snow
starts to fly, do what I did one record-setting bitter
winter: Move to Mexico. If moving south of the border isn't an option, you still
can maintain a high level of training throughout
the winter months-without saying good-bye to speedwork, tempo runs, or long
runs. You just need to be a little more flexible and
creative with your running regimen.
Speedwork, for example, doesn't strictly mean a track workout. You can take some
of your favorite track workouts on the road. In
general, this means running for time instead of distance. Yes, this will only
approximate the length of your repeats, but you'll
still strengthen your aerobic and anaerobic systems, not to mention your legs.
Hard-core winter runners also have to become weather watchers and build
flexibility into their training schedules. If a storm front
looks to be rolling in on the weekend, get your long run done on Friday. An
unexpected break in the weather might mean scheduling
that hard workout today rather than the day after tomorrow. And any time you're
running outdoors during these messy gray winter
months, assume you're invisible to traffic. Dress like a Christmas tree, wearing
as much reflective gear and as many light-producing
products as possible. Always run against traffic, and constantly think about
what you'll do if an oncoming car suddenly loses
control and starts sliding toward you.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-238-267-269-11113-0,00.html?cm_mmc\
=Extra%20NL-_-2006_12_19-_-Training-_-Plow%20Through
%20the%20Season


16. Waste not, bonk not:
By Matt Fitzgerald
Every running stride wastes energy. One of the most effective ways to improve
your running ability is to reduce the amount of energy
you waste with each stride by correcting particular stride errors.
Among the most common energy-wasting stride errors is failure to properly
activate the deep abdominal muscles that are responsible
for maintaining pelvic stability during running. According to Michael
Fredericson, Ph.D., a running biomechanics expert at Stanford
University, 90 percent of runners exhibit this flaw.
The deep abdominal muscles -- the transverse abdominis and the internal
obliques, to be specific -- wrap around the abdominal area
like a corset. When these muscles contract, your navel moves toward your spine
and your pelvis rotates backward. The deep abs have
an important role to play during the thrust phase of the running stride -- when
your foot is planted on the ground and your buttock
muscles and hamstrings are contracting forcefully to pull your body forward in
relation to your foot.
More...from Active.com at:
http://active.com/story.cfm?story_id=13697


17. Online Coaching: A New Option for Runners that Technology Has Made Possible:
As long as runners have been competitive and striving to run farther and/or
faster than they have before, coaches have been an
indispensable part of the formula for success.
Until recently, runners had to join a running club and get group interaction, or
hire a personal coach that they could meet with
during a set time each week. Both had advantages and disadvantages, but online
coaching has come along and combined many of the
strengths of both and made it an increasingly popular option for runners seeking
guidance with their training.
Technology continually brings people new products and services that they did not
even realize they needed before, and makes them
easier and more affordable than their predecessors. Everyday people did not
realize that they wanted or needed the internet when it
was first created in the 1980s. However, America Online brought that service to
the masses and made it easy to use. Now many people
would consider it indispensable. The same phenomenon has taken place with the
rapid increase in use of cellular phones over the past
few years. And now, online coaching has begun to rapidly expand in popularity
because of the many advantages that it has over
personal trainers and running clubs.
Most runners have never heard of online coaching, or "Virtual Coaching" as it is
also called. Online coaching allows a real-life
coach to interact with their athletes via the World Wide Web and electronic
mail. Online coaches will often use phone calls as a way
to add a more personalized aspect to the coach-athlete relationship. Unlike a
running club, which usually involves one or two
coaches and dozens of athletes, online coaching allows the coach to work with
each of their athletes in a one-on-one environment.
And unlike a private coach that meets personally with an athlete, an online
coach can interact with each athlete more often and at a
time that is more flexible. Email allows coaches to respond to the changing
needs of each athlete much more rapidly and easily than
meeting personally. The cost is much lower as well, because it is more efficient
for an online coach to read an email from home and
respond to it than try to reach them on the phone or wait until their regularly
scheduled meeting.
More...from Cool Running at:
http://www.coolrunning.com/engine/2/2_6/1333.shtml


18. Cyclists Warm Up: Which warm-up for cyclists?
A new UK study has shown that cycling performance is boosted by prior moderate
and heavy exercise, but not by sprint exercise.
The researchers set out to determine the effects of three different warm-up
regimes on cycling work output during a seven- minute
performance trial. Although it is widely accepted that prior warm-up exercise
should be performed before the main bout of sporting
or exercise activity, previous studies have tended to focus on the physiological
effects of warm-up rather than on its potential
performance benefit.
Twelve well-trained cyclists completed four seven-minute performance trials 10
minutes after each of the following, in random order:
No prior exercise (the ‘control’ condition);
A six-minute bout of heavy exercise;
A 10-12 minute bout of moderate exercise, in which the participants completed
the same amount of work as during heavy exercise;
A 30-second all-out sprint.
Previous research had suggested that the effects of warm-up on performance were
related to levels of blood lactate induced by the
warm-up exercise. The different warm-up regimes used in this study were intended
to result in marked differences in baseline blood
lactate after a 10-minute recovery period. And the researchers had hypothesised
that prior heavy exercise, inducing a mild ‘lactic
acidosis’ would improve power output during the performance trial, while
moderate exercise, with little or no impact on lactate
levels, would have no effect, and the sprint, inducing severe acidosis, would
result in reduced power output.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/cyclists-warm-up.htm


19. For distance workouts, count carbs in:
American Running Association
Since carbohydrate is the body's main fuel source during endurance exercise,
it's important to begin an endurance event with plenty
of it in the system. The body stores carbohydrate as glycogen in the muscles and
liver, and slowly depletes those stores as the
marathon miles pass.
Distance runners, then, whether competitive or recreational, are not likely to
believe that cutting carbohydrate from the diet is
the cornerstone of healthy eating. Still, the midpack marathoner looking to shed
a few pounds may well have come across statistics
that make some versions of these diets seem tempting.
Research shows that in the first six months of a low-carb diet (20 to 100 grams
daily), obese people can lose twice the weight and
fat of low-calorie, low-fat, high carbohydrate dieters. As with all foods, there
is a limit to the utility of carbohydrate
consumption, even in endurance athletes. What, then, is the right amount of
carbohydrate to consume-both daily and during a long run
or race? With carbs, how much is enough?
More...from Active.com at:
http://active.com/story.cfm?story_id=13698


20. Digest Briefs:
* Daily consumption of dark chocolate, wine, garlic, almonds, and fruits and
veggies can lower your risk of cardiovascular disease.
Eating fist up to four times per week can also help to lower your risk.
* Use a bike workout to develop your cardiovascular, neuromuscular and
metabolic systems. Biking always allows you to get a good
workout without the impact that comes with running.
* Smart vegetarians?
"Children with a higher intelligence quotient at age 10 are more likely to
become vegetarians later in life, according to a study
published online [Dec. 18] by the British Medical Journal," says Bloomberg News.
"People with an IQ of 110 were 2½ times more likely
to avoid eating meat, the lead author of the study, Catherine Gale of the
University of Southampton, said in a telephone interview.
Researchers studied more than 8,000 men and women, and found vegetarians were
more likely to be women, belong to a higher social
class, and have higher educational degrees."
* Getting the right fit
Shoes.
Most people wear the wrong size shoe, suggests a recent study by the American
Podiatric Medical Association. Its study, which
involved 440 veterans, most of them male, found that only 25 per cent wore
correctly sized shoes.
Men with diabetes -- which can lead to foot infections and amputations -- were
five times more likely to have poorly fitting shoes.
A shoe is supposed to be "a protective container," says Dr. Peter Paicos, a
podiatrist and associate medical director of a wound
healing centre.
"But we spin fashion into it, so that changes what the container does."
Bras.
Some estimates are that up to 80 per cent of women wearing the wrong bra size,
reports the Seattle Post-Intelligencer.
Rebecca Apsan of New York, 58, an expert bra fitter and author of The Lingerie
Handbook, says: "There's no science to bra fitting.
Anyone who tells you that there is, with all the measuring tapes and stuff, is
wrong. The most important thing is to try on as many
bras as you can."





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.

December 31, 2006:
Emerald Nuts Midnight Run - New York, NY

January 1, 2007:
Road Runner Sports Resolution Run 5K - Seattle, WA

January 19-21, 2007:
Mark Allen Triathlon Clinic
http://home.cogeco.ca/~geordiem/triathlonottawa/2007/home.htm

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.

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