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
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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

8. PattSttrap.com.
Free Shipping World Wide on all Products. PattStrap.com Products relieves the
stress and pain associated with ailments facing many
people, including; Iliotibial Band Syndrome (ITBS), Patella Tendonitis, Shin
Splints, Knee Sprains, Runner's Knee, Achilles
Tendonitis, Osgood Schlatter's Disease, Chondromalacia, Plantar Fasciitis,
Chronic Heel Pain, Excessive Pronation, Heel Spur
Syndrome, and many other foot, leg and knee ailments.
PattStrap.com has just launched a full redesign of their website at:
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9. Training Peaks
Training Peaks, LLC is dedicated to the endurance athlete and coach. With our
industry leading software products, we're committed to
help you monitor, analyze and plan your training. We encourage you to draw on
our passion for excellence to help you reach your
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THIS WEEK:

Our latest advertiser is Training Peaks. Visit them at:
http://www.trainingpeaks.com

The Runner's Web is pleased to be the presenting sponsor for the Mark Allen
triathlon clinic January 19-21, 2007. For more
information, visit www.triathlonOttawa.com

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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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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

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* Peak Performance Online
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Check out our article archive from Peak Performance Online at:
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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. Science of Sport: What Intensities Should You Be Using For Your Strength
Training?
A Range Of RMs May Actually Be Optimal.
2. Sheila's Nutrition Digest Vol 14 - Can your eating habits affect global
warming?
3. Multisport: Beating the Side Stitch Witch
4. For a bike and body in sync
5. Joe Henderson's Running Commentary - The Humane Way to Train
6. Avoid Hitting the Wall
When your body stalls mid-run, it's called bonking. When scientists debate the
causes, it's a food fight. Here's everything you need
to know.
7. Interval training gains in popularity
Once the domain of elite athletes, high-intensity fitness has gone mainstream.
8. Sportsmedicine: Compartment Syndrome
Types, Causes, Signs & Symptoms, Treatment and Prevention.
9. This Week in Running
10. Sleep cheaters may be in for a rude awakening
11. Fit to be tried: Do popular fitness tests measure up?
12. New study investigates links between fatigue, genes and athletic performance
13. Dr. Gabe Mirkin's Fitness and Health e-Zine
14. Running in the Off-Season
15. Sports Nutrition - The Absolute Worst Foods on the Planet
16. The 20 best treadmill workouts
17. Caffeine may ease post-workout pain: study
18. Training Breathing Muscles Improves Swimming Muscles' Performance
19. Threshold Training - Finding your T-pace
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"How frequently do you visit the Runner's Web?"

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

LAST WEEK'S POLL RESULTS:
"What should be the waiting period before an athlete is allowed to compete for a
country other than the one of which he was
originally a citizen?"
Answers Percent
1. No waiting period 17%
2. The next Olympics 11%
3. He/she must sit out one Olympics 11%
4. 12 years or more 61%


FIVE STAR SITE OF THE WEEK: DeenaKastor.com.
Deena Kastor - Olympic Medalist & American Record Holder.
The world's #1 ranked female marathoner for 2006 according to both Track & Field
News and Race Results Weekly, Deena Kastor, has
launched a new website.
The site contains a few of Kastor's press clippings, a short biography, a unique
map-based racing schedule, photo and video
galleries and even a recipe for hearty winter chili. Visitors can also request
an autographed photo card or a poster.
Check out her site at:
http://www.deenakastor.com

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

BOOK OF THE WEEK: Triathlon for Women: Triathlon: a Mind-body-spirit Approach
for Female Athletes (Ironman Edition)
Katherine Dedyna, Times Colonist staff
Published: Saturday, January 13, 2007
Just the thought of triathlon often puts women off the sport. As a result, they
miss out on all that sweat, pain and exhaustion.
They also miss the exhilaration, accomplishment and personal growth.
"I've seen that I've changed people's lives and that's really exciting to me,"
says Victoria author Lisa Lynam, who has coached
hundreds of first-time females across the finish line and puts her expertise
into the just-published Triathlon for Women: A
Mind-Body-Spirit Approach for Female Athletes (Meyer & Meyer Sport, $19.95).
Lynam, a petite, pink-sweatered former member of the national triathlon team, is
too nice to be intimidating. But she's emphatic
about the "absolutely" stunning positive effects from triathlon.
"Yes it is a big obstacle or challenge mentally," she says. "A lot of people say
they can't or have got excuses. My job with
athletes is to break those barriers down and make them believe that it doesn't
matter who you are or what stage of fitness age, size
-- I've worked with people over 200 lbs. -- you can make steps forward."
A triathlon is 1.5 km of swimming, 40 km of cycling and 10 km or running. An
iron man triathlon is 3.8 km, 180 km and 42.2 km.
A triathlon isn't really a monumental task if women take one step at a time, and
seek coaching or company and believe in themselves,
she says. A woman who can get to work every day can take the same kind of steps
toward the biking, running and swimming event.
"Writing this book was more challenging than an Ironman for me."
Because there's a deeply self-centred aspect to triathlon training, it scares
some women off, worrying them that they won't be there
for their families. The reverse is often true -- they find more energy to give,
their kids appreciate them more and even get
physical themselves.
She still gets shivers thinking about her first Ironman and the positive,
profound effect it had, as she held back tears for the
last five kilometres. "It helped me believe that I could do anything I put my
mind to." Since then she has done more than 75.
Her full-colour 200-page book offers a readable take on everything from the
history of women in triathlon (until 1968, the Boston
Marathon excluded women for perceived lack of endurance) to mental preparation,
training principles, mental skills, friendship,
family issues and nutrition.
Lynam holds a master's in journalism from the University of Western Ontario and
MBA from McMaster University.
She works for Act Now B.C., an initiative to help B.C. residents make healthy
lifestyle choices.
As a nine-time Ironman finisher, wouldn't Lynam like to be called an Ironwoman?
"Trust me, when you finish one, you feel like a
man," she says laughing.
But she finds women have a lot of patience and endurance, while men blow up
after going out too hard.
There's a great drop-off in triathlon in women over 50. Lyman encourages women
to harness their life experience, self-knowledge and
waning worries about how their butts look to concentrate on how good they'll
feel.
The Dundas, Ont., native came to Victoria from Texas in 2004 for the Olympic
rowing trials and spent the next year's training with
the national rowing team. She didn't make it, but won in the Royal Canadian
Henley in 2003 and 2004.
In the past 10 years, she has written hundreds of e-mails of advice to athletes
for Ironmanlive.com and has been a regular
contributor to Triathlete magazine and Inside Triathlon.
She credits triathlon with helping her come to terms with family violence.
"Triathlon has been a way to heal and feel love in my
life when there had been a lot of hurt and brokenness. Empowered, positive
people have come into my life and that's what really
carried me. It was positive addiction. Instead of turning to alcohol and drugs,
I turned to sports."
Lisa can be reached at mailto:llynam@...
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1841261084/runnersweb/102-0182896-9006569\
?v=glance&s=books

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. Science of Sport: What Intensities Should You Be Using For Your Strength
Training?
A Range Of RMs May Actually Be Optimal.
By Owen Anderson
In past e-newsletters I have described the merits of three- vs. one-set strength
training and the value of conducting strength
training three times a week. In this issue, I would like to address an important
question: What load (intensity) should you utilize
when you carry out your running-specific strength-training movements?
Research has provided some mixed messages on this matter, but a general
consensus in the scientific community, as expressed in a
review written by Matthew Feigenbaum (at right) and Mike Pollock, is that the
use of loads from 4 to 8RM produces the greatest gains
in strength (1). As you know, 4RM refers to a load or resistance with which an
assigned movement can be completed successfully four
times prior to exhaustion (naturally, the same movement could be completed one,
two, or three times as well, but not five times).
8RM is a still-tough but lighter load - a resistance against which a movement
can be finished eight times before failure occurs.
The use of loads which are lighter than 8RM (and therefore the performance of
sets with lots of reps) is often thought to improve
endurance rather than strength (2). For example, one common recommendation made
to endurance runners involves the utilization of
fairly lenient loads of 12 to 20RM. However, the type of endurance which is
gained during such fairly facile lifting is seldom
specified. Is it fortitude while chewing on a stalk of celery? Is it persistence
which displays itself only during the chosen
strength-training exercise - or in all other movements which rely on the same
muscles, even if those movements are functionally
different?
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070113_RRN_RM.html


2. Sheila's Nutrition Digest Vol 14 - Can your eating habits affect global
warming?
In this series, XC Ottawa (and OAC Racing Team) member Sheila Kealey will help
athletes choose the best foods for performance and
overall health. Sheila 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.
The weather this winter has heightened our awareness about global warming. With
little snow, compromised recreation and training,
and the cancellation of many World Cup cross country and downhill events, winter
athletes are taking notice, worried about their
sport and the future of our environment. Olympic medalist Sara Renner and her
partner double World Cup winner Thomas Grandi have
publicly stated that they are going “carbon neutral,” reducing their impact on
the environment and offsetting the greenhouse gas
emissions they produce. There are many things we can do to reduce the amount of
greenhouse gases that we put into the atmosphere.
Many people aren’t aware that their food habits can also have an impact on
global warming. In fact, a great deal of energy goes into
growing, harvesting, and preparing the foods we eat.
Here are some things you can consider to reduce the impact of your dietary
habits on the environment.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070114_SK_Global_Warming.html


3. Multisport: Beating the Side Stitch Witch:
By Kirk Nordgren, CTS Expert Coach
Ask around at most any triathlon, running race or cycling event and you’ll
likely hear tales of debilitating side-stitches that ruin
otherwise amazing performances. And chances are, if you’re active in endurance
sports, you’ve experienced these painful side-aches
yourself. But if you’re frustrated by an inability to stop this side pain from
hijacking your performances, don’t be too hard on
yourself. Twenty-first century scientists can’t nail down the cause of
side-stitches either.
Root of the Problem
While researchers are quick to point out that the cause of this Exercise-Related
Transient Abdominal Pain (ETAP), as it is now
referred to, is “poorly understood,” that hasn’t kept them from suggesting a
plethora of theories. Many suggested causes of ETAP
make great sense, but none have been definitively proven.
Traditionally, one of the most popular theories explains side-aches as the
result of jarred digestive organs painfully pulling down
on the ligaments supporting them. Another common theory blames the fact that
directing blood flow to working muscles leaves the
diaphragm in a cramp-inducing state of poor oxygenation. Both sound plausible
right? But athletes in the jolt-free sport of swimming
still get side-aches, and equestrians, while not typically associated with
excess blood flow to working muscles, commonly experience
pain as well. And these examples just touch on the holes existing in both
suppositions.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_CTS_20070115_Side_Stitch.html


4. For a bike and body in sync:
SWEAT glistens on 24-year-old triathlete Lauren Robertson's forehead as she
pedals a bicycle hooked up to a computer measuring her
power output. As Ashton Johnson, co-owner of Sundance Cycles in Agoura Hills,
adjusts the seat and handlebar height on Robertson's
bike, the computer gives direct feedback on how changes affect pedaling power.
Together they find that raising Robertson's seat height increases her power
output and lowering the handlebars improves aerodynamics
and helps recruit more muscles for pedaling.
Riding as efficiently as possible may be important for competitive cyclists such
as Robertson, but less-intense riders can benefit
from expert analysis as well. They need a comfortable bike that lets them avoid
overuse injuries — and get more pleasure out of
riding.
For them, a well-fitting bike, not necessarily a custom-built one, will do, say
bike fit experts. Cyclists without unusually long
legs or torsos can find less expensive stock bikes that can be adjusted for a
good fit.
But even fitting a stock bike takes more than the old-school fit session in
which a bike shop employee watches a customer ride
around the parking lot and then adjusts the seat height.
Pro bicycle racer Nate Loyal says people who ride more than two days a week on a
regular basis should get a professional bike fit.
"The main focus I always have with any fit, whether you're a first-time rider or
a professional, is injury prevention, then comfort,
efficiency and last is power," he says. Increased power and fitness will come
naturally if riders avoid injuries and are more
comfortable on their bikes, he says, because they'll spend more time riding.
Loyal, who does bike fitting at Helen's Cycles in Santa Monica, checks and
adjusts seat height, angle and position, bar height and
reach and the cleat alignment on the customer's cycling shoes in a session that
takes about an hour and costs $165. A more
comprehensive fit session that looks at pedaling efficiency costs $290. Other
fitters in Southern California charge similar rates.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-newbikefit8jan08,1,6481487.story?co\
ll=la-utility_top-fitness


5. Joe Henderson's Running Commentary - The Humane Way to Train:
(from Iowans on the Run, newsletter of the Iowa Road Runners Club, January 1967;
new introduction in RC 657)
Race faster by training slower? Sounds impossible, doesn't it -- too good to be
true?
I thought so too until I saw the smashing success that Ed Winrow of the New York
Athletic Club has had since slowing down his
practice runs.
After 10 years of struggling along in the pack, the 26-year-old Winrow burst
into national prominence last year by capturing three
National AAU distance titles and racing home among the top 10 in five other
championship races.
Sure, I figured, here's another of those supermen who spends all day training
fast. But no. When I talked with Winrow at the
National 15-kilometer race in St. Paul last September, I discovered that he uses
as sensible a method as I've run across.
Here's how Ed explained it: A year ago he dropped speed work completely, in
favor of relaxed road running. His weekly mileage
totaled no more than 60 to 70 and he seldom attempted to run faster than seven
minutes per mile. ("Slow enough to enjoy the
scenery," he said.)
Winrow said most of his runs require less than an hour a day. He stretches the
distance once a week, clicking off from 13 to 24
miles (in 1-1/2 to three hours).
Yet on this apparently relaxed schedule Winrow's 1966 record was one of the most
impressive in national-championships history. His
placings in national meets included victories at 25K and 30K, and in the
one-hour run (this with the best distance ever recorded in
the U.S.).
The five-foot-seven New Yorker's 1966 performances appear even more startling
when compared with his record of a year earlier. He
lopped 11 minutes from his 1965 fourth-place mark in the 30K. Despite no speed
training, Ed was able to lower his two-mile best to
just over nine minutes.
A short talk with Winrow inspired me to try this method for myself. After
several months of pure distance, I can report that my
results haven't be so spectacular.
But I'm sold on the slow-training idea. It's painless, practical, and I've never
enjoyed running more. Although the true test of its
effectiveness won't come until I begin racing regularly, my few cross-country
and road times last fall were quite encouraging.
Actually I stumbled onto slow training a month before meeting Winrow. The
combination of a desire to run the Boston Marathon and leg
problems resulting from fast training caused me to slow down.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2092


6. Avoid Hitting the Wall:
When your body stalls mid-run, it's called bonking. When scientists debate the
causes, it's a food fight. Here's everything you need
to know.
Chiang Kai-shek is said to have received news of his army's mutiny while still
in his pajamas. Chances are you will be equally
unprepared for the mutiny of your own body-in other words, for bonking. We're
not talking about the mere cramping of a calf, or the
everyday slowing caused by lactic acid build-up, or the deep muscle pain
sometimes caused by downhill running. Marathoners used to
call bonking "hitting the wall," but it's actually a bodily form of sedition. In
some form or another, it becomes a collapse of the
entire system: body and form, brains and soul. * Consider the muscle-glycogen
bonk, where the brain works fine but the legs up and
quit. Then there's the blood-glucose bonk, where the legs work fine but the
brain up and quits. Let's not forget the everything
bonk, a sorry stewpot of dehydration, training errors, gastric problems, and
nutrition gaffes. * And then there's the
little-purple-men bonk. "After about 20-K, I started to see little purple men
running up and down the sides of these cliffs," says
Mark Tarnopolsky, M.D., who wears hats as both a leading sports nutrition
researcher and an endurance athlete. "I knew it was an
hallucination, but I stopped in the middle of the race to look at them anyway,"
he says. "It was kind of crazy." * If you have run a
distance race, chances are you have already become an aficionado of the bonk.
You remember how your form held until you hit mile 18
and your feet turned into scuba fins. How your motivation held until you faced
that last hill and became preoccupied with the idea
of lying down on the pavement. Or, if you bonked thoroughly enough, how you
began to see beings that belong in Dr. Seuss. And you
thought sports nutrition was dull.
And now, the field is undergoing the scientific version of a food fight. The
sanctity of carbohydrates has come under question.
Endurance athletes are rediscovering protein. Products are making new claims,
nutritionists are taking sides. And we haven't even
gotten to the reasons why many runners act so weird about food in the first
place. But in essence, the science of bonking comes down
to 10 laws. If you learn them, you won't merely be on the cutting edge of
sports-nutrition science, you may never bonk again.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-238-267--11428-0,00.html


7. Interval training gains in popularity:
Once the domain of elite athletes, high-intensity fitness has gone mainstream.
For years, Michelle Cuellar exercised five days a week. "But you wouldn't have
known it by looking at me," says the 33-year-old
mother of two. "I felt fit — but I was still fat."
No matter what Cuellar did — run on the treadmill for 30 minutes at a time or
attend the occasional spinning class or boot camp, her
weight rose. By last summer, she carried 176 pounds on her 5-foot-6 frame.
hen, last fall, for the first time in her life, Cuellar started shrinking. She
tried on a pair of pants "that hadn't fit since 1998
— and they fit!" she says. "In eight weeks, 5 inches came off my butt, 2 inches
off my stomach. The weight — 7, 9, 12 pounds — just
started falling off."
Her breakthrough? "I started doing intervals," says the Centennial, Colo.,
woman.
Intervals — short bursts of speed mixed into a running, biking, swimming,
elliptical, rowing or other aerobic workout — are nothing
new for organized sports, where they've long been a tried-and-true method to
build speed and power. What's new is that
high-intensity interval training is being discovered by average people, who like
the speed but love the side effects even more:
weight loss, muscle toning and reduced workout time.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-interval15jan15,1,597040.co\
lumn?coll=la-health-fitness-news


8. Sportsmedicine: Compartment Syndrome:
Types, Causes, Signs & Symptoms, Treatment and Prevention.
Compartment syndrome is a condition that develops when the pressure inside the
fascia surrounding the muscles and bone increases
without relief and can cause destruction of the capillaries and nerve cells
inside. Compartment syndrome can develop in any of the
compartments in the body but is most common in the lower leg. This may develop
acutely, from an injury or other cause of immediate
swelling, or chronically, as a result of overuse or other chronic swelling.
Pain, numbness, a feeling of pressure, and some swelling usually accompany this
condition. Acute compartment syndrome is a medical
emergency whereas the chronic syndrome, although still painful and a danger to
the blood vessels and nerves, can be treated more
conservatively. Both conditions must be treated, however, to prevent permanent
damage to the injured area and those distal to the
injury as well.
Athletes involved in high impact collision and contact sports, such as football
and rugby, are more susceptible to acute compartment
syndrome, while those involved in repetitive activities, such as running and
jumping, may be more vulnerable to chronic compartment
syndrome.
What is Compartment Syndrome?
Muscles are covered by tough fibrous tissue called fascia. This tissue wraps
around the muscles and accompanying bone and holds it
all in place, forming a compartment. The fascia is large enough to accommodate
the bone, nerves, blood vessels, and muscle at its
current size. There is just enough stretch in the fascia to allow the normal
expansion of the muscle from increased blood flow due
to exercise. If the muscle swells or blood collects inside the compartment the
pressure will rise. If the pressure exceeds that of
the capillaries (usually around 30 mmHG) they will begin to die. This in turn
will cause death to the nerve and muscle tissue around
them due to loss of blood supply.
Compartment Syndrome Types: Anterior and Posterior. Acute and Chronic.
Compartment syndrome is most common in the lower leg, although it can happen
along any long bone, especially with a fracture. The
quadriceps muscle is another likely candidate for this condition but due to its
size and the lesser incidence of injury it is still
far less common than lower leg compartment syndrome.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070116_TSH_Compartment_Syndrome\
.html


9. This Week in Running:
10 Years Ago- Ake Eriksson SWE) won the 27th edition of the Houston (TX/USA)
Marathon, clocking
a 2:19:21 to runner-up Shaun Creighton's (AUS) 2:21:33. Luiz
Carlos daSilva (BRA)
was 3rd in 2:22:38. Claudia Dreher (GER) won the women's race
easily in 2:36:13.
Betsy Kempter (USA) was next in 2:39:37 and 41-year old Tatyana
Pozdniakova (UKR)
was 3rd in 2:39:57. Conditions were very difficult with times
running more than
three minutes slower than expected.
20 Years Ago- John Boyes (ENG) won the American Savings Orange Bowl (FL/USA)
Marathon in 2:23:22,
well ahead of runner-up David Edge (CAN) who ran 2:27:33. Jan
Yerkes (USA) was the
first woman with a 2:52:00.
30 Years Ago- Marino Haro (ESP) won the 32nd edition of the Cross Memorial Juan
Muguerza (ESP) 10.7K
with Santiago delaParte (ESP) 14 seconds back. Montserrat Abelló
(ESP) won the women's
race (time not available).
40 Years Ago- Larry Pontinen (USA) won the 3rd edition of the Mission Bay
(CA/USA) Marahon with a
time of 2:34:25.3. A total of 32 men finished (no women). This
race is now known as
the San Diego Marathon (altho it is held in nearby Carlsbad) and
had 1097 finishers
last year.
50 Years Ago- Nothing of note in the ARRS database.
From The Analytical Distance Runner, 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.


10. Sleep cheaters may be in for a rude awakening:
By Mary Beth Faller, Gannett News Service
You know those go-getters who say, "I'll sleep when I'm dead?" Well, if they
continue to put off sleep, they may reach the grave
sooner than they think.
Just like not flossing your teeth or refusing to exercise, depriving yourself of
sleep can lead to serious health consequences. The
latter includes obesity, heart disease, hypertension and diabetes — not to
mention quality-of-life issues, such as migraines,
depression, irritability, memory problems and poor work performance.
Staying up all night to surf the Internet and then driving is as irresponsible
as downing several beers before getting into your
car. The government estimates that sleepy drivers cause up to 1,550
crash-related deaths a year. Like drunken drivers, sleepy
drivers are distracted, have poor reaction times and tend to react more
aggressively.
Lack of sleep also has been linked to death by heat exhaustion. Six such
fatalities that occurred during or just after exercise were
reviewed in 2004 by the American Journal of the Medical Sciences. Sleep
deprivation was found to be a major factor in all six,
probably because sleep loss affects the body's ability to regulate its
temperature.
"There's very good evidence that not only is sleep deprivation bad for you, but
we continue to get less sleep," says Dr. Lawrence J.
Epstein, author of the newly released "The Harvard Medical School Guide to a
Good Night's Sleep" (McGraw Hill, $14.95).
"In a survey last year, the American public reported getting a whole hour less
sleep than 20 years before, which was less than 50
years before that. And we're seeing the consequences of it.
More...from the FDLReporter at:
http://www.fdlreporter.com/apps/pbcs.dll/article?AID=/20070117/FON04/701170374/1\
329/FONlife


11. Fit to be tried: Do popular fitness tests measure up?
BY VALERIE NAHMAD
Thanksgiving was a blast, Christmas even better and New Year's Eve is still a
blur. But somehow, the clock struck midnight, we're
back at work and it's officially time to survey the damage. Thank goodness for
resolutions. Jump-start yours with a cutting-edge
fitness test.
It'll tell you where you're at, where you want to go and how to get there -- or
so the theory goes. We checked out five popular
tests to find out what they do, how the results are applied, and why an average
human would (or wouldn't) want to take them. Then we
conferred with exercise physiologist Cedric Bryant, chief science officer of the
American Council on Exercise. Here's what we found:
More...from the Miami Herald at:
http://www.miami.com/mld/miamiherald/living/16360861.htm


12. New study investigates links between fatigue, genes and athletic
performance:
Scientists at the University of Portsmouth are investigating whether endurance
athletes with a specific type of gene are less likely
to suffer fatigue. The results from the study may mean identifying the super
athletes of tomorrow could be as simple as taking blood
from a pin prick.
The ground-breaking research may also explain Unexplained Underperformance
Syndrome (UPS) - the phenomena where very fit and
mentally prepared athletes perform poorly for a substantial period of time for
no apparent reason, or follow up a world class
performance with a period of markedly substandard ones a short time later.
The study undertaken by Dr Paula Robson-Ansley and her research team from the
University of Portsmouth’s Department of Sport and
Exercise Science involved taking blood samples from 80 athletes during the 2006
Merida TransWales Mountain Bike Race where mountain
bikers covered more than 500km over rugged and hilly terrain in seven days.
Blood was also taken from 85 people around the UK who have been diagnosed with
Chronic Fatigue Syndrome (CFS).
Dr Robson-Ansley suspects that ‘fatigue resistant’ athletes may carry a
different form of a gene compared with CFS sufferers that
makes them less likely to suffer excessive fatigue during and following
endurance type exercise.
The tests looked at Interleukin-6 (IL-6), a messenger molecule in the body that
is released when the body is under stress - for
example, during infection or illness or when blood sugar levels get low by
sending a ‘distress signal’ to the brain. The IL-6
molecule and its soluble receptor need to work together for the brain to receive
the message.
More...from Innovations Report at:
http://www.innovations-report.de/html/berichte/studien/bericht-77128.html


13. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Baking Soda May Help Exercisers
Sodium bicarbonate, commonly known as baking soda, is used as a medication to
neutralize stomach acid in ulcer patients and as a
home remedy for stomach distress. Now
researchers in Greece have shown that it may neutralize the acid in muscles
during intense exercise and helps athletes to exercise
longer (Medicine & Science in Sports & Exercise, October 2006).
If you run or cycle as hard as you can, you start to breathe hard, and suddenly
your leg muscles start to burn because your muscles
have become acidic. It's the burning in
your muscles that forces you to slow down. Muscles get the energy to move your
body from the food that you eat. Carbohydrates are
broken down step by step in a chain of
reactions to release energy for your muscles. Each step requires oxygen. If you
have enough oxygen, the carbohydrates are
eventually broken down to carbon dioxide and water that you can blow off from
your lungs. However, if you can't get all the oxygen
that you need, the series of reactions stops and lactic acid accumulates in your
muscles and spills over into your bloodstream. The
acidity in muscles caused by the accumulation of lactic acid is what makes your
muscles burn.
When acid is exposed to an alkaline or base, it combines with it to neutralize
the acid and form water. What would happen when an
athlete takes the base, sodium bicarbonate, before he competes? He would be
able to exercise longer if the bicarbonate got into the
muscle and neutralized the burning caused by the acid. The authors of this
study showed that higher doses of sodium bicarbonate
were more effective in preventing burning. This exercise aid is still
experimental, so we will have to wait for further research to
see if it really works.
* Sea salt or regular table salt?
Fitness, health and nutrition news and views from Gabe Mirkin, M.D. Training and
lifestyle tips for athletes, serious exercisers,
weight lifters and anyone who wants to stay (or get) healthy.
The following blog post is from an independent writer and is not connected with
Reuters News. The opinions and views expressed
herein are those of the author and are not endorsed by Reuters.com.
Should you use sea salt instead of ordinary table salt? While iodized table salt
is a good source of iodine, sea salt often is not.
If you don't use table salt or eat ocean fish or kelp, get a blood test for
iodine. If your iodine level is low, you need to eat
more seafood or iodized salt, or take iodine pills.
You need to eat foods that contain iodine for your body to be able to make
thyroid hormone. The best sources are iodized salt and
seafood. Plants can be a good source, but only if they are grown on iodine-rich
soil. A study in the Annals of Nutrition and
Metabolism (September-October 2003) showed that vegetarians are at increased
risk for iodine deficiency that causes low thyroid
function. In this study, 25 percent of vegetarians and 80 percent of vegans had
low blood levels of iodine, compared to only nine
percent of people who eat both meat and vegetables.
From Dr. Gabe Mirkin at:
http://www.drmirkin.com/


14. Running in the Off-Season:
By: Jon Luader
If you look out the window right now chances are you won't see the sun. If you
go to the mall then you'll probably have to park a
mile away, and if you walk into your favorite grocery story you might be greeted
by a ten foot tall dancing Santa - the same one
that your obnoxious neighbors have proudly planted on their front lawn. That's
right it's December! But what does that mean for your
running?
December, or the cold season in general, is traditionally a "down" time for
training and racing. It's not the best time of year to
train: its cold out, the sun only appears while most of us are at work, the
holiday season brings pesky family obligations that
interfere with running, and outside of the occasional Jingle Bell Run there
really aren't any races to run. So what should you do?
First and most importantly, remember that every runner from the best in the
world to those who just started last summer needs some
time off. Just as your body can't continue to improve if you run hard every day,
it can't continue to improve if you train hard
every week. Every runner should take at least two weeks off after their "peak"
race (or the race that's most important to you) and
marathon runners should take up to six weeks. Over the long term the rest will
galvanize your training and you'll run better and
stronger than ever before. If you ran your most important race in mid-November
(and most Richmond area runners did) then you should
be doing very little running right now. If you kept training hard after your
race then stop and start your rest period now.
More...from TriFuel at:
http://www.trifuel.com/triathlon/run/running-in-the-offseason-001770.php


15. Sports Nutrition - The Absolute Worst Foods on the Planet:
As a little exercise, we sussed out the most noxious foods you could ever eat.
The result are these three diet bombs that no one
should eat. Ever.
1. Donuts
A donut is made up of mostly refined white flour with no nutritional value, and
lots of butter and sugar. One donut alone can pack
400 calories thanks to the saturated fat from the deep fryer. Furthermore, the
white, refined sugar used in them leads to blood
glucose peaks. In other words they’re going to leave you hungry no matter how
many you eat.
— Molly Krause, CTS Sports Dietitian
More...from Carmichael Training Systems at:
http://www.trainright.com/info.asp?Action=display&uid=4391


16. The 20 best treadmill workouts:
With the cold winds of winter upon us, resourceful walkers will be eschewing the
icy roads and bike paths by heading indoors to do
their walking on treadmills. They know that with a little creativity a treadmill
workout can be just as satisfying as an outdoor
jaunt. But too many walkers lose touch with their creative side as soon as they
step onto that whirling black belt. To these walkers
we offer these 20 alternatives to the same old 30-minute indoor fat burners, as
described by a number of indoor walking experts and
aficionados. Try a few to rev up your winter walking.
The Retro - The goal: for coordination, balance and strength. The workout:
simply walk backwards on the treadmill at an easy pace.
Ruth Gersh, a competitive ballroom dancer does the retro on her treadmill a few
days a week to keep from tripping when she should be
trotting - fox trotting that is. Total time: 10-15 minutes.
The Trail Hike - The goal: to work a variety of muscle groups, or to train for
a hilly hike. The workout: use the treadmill's
pre-set programs or manually vary the incline while visualizing yourself on a
tough section of the Appalachian Trail, the Swiss Alps
or anywhere else you would care to take yourself. If you're good, the whirring
of the belt starts to sound like a babbling brook or
the wind though the trees. Total time: 30-45 minutes.
More...from Run the Planet at:
http://www.runtheplanet.com/pages/refer/articles/treadbest.php


17. Caffeine may ease post-workout pain: study:
That morning cup of coffee may help ease post-exercise muscle soreness, if
preliminary research is correct.
In a small study of female college students, researchers found that a caffeine
supplement seemed to lessen the muscle pain that
crops up a day after a challenging workout.
Known as delayed-onset muscle soreness, the pain is common a day or two after a
workout that was more intense than normal. Exercise
that involves eccentric contraction of the muscles is particularly likely to
cause delayed muscle pain.
In eccentric contraction, the muscle produces a force while it's being
lengthened. This happens when a person runs downhill, for
example, or lowers a weight during a bicep curl.
Exercisers and researchers alike have tried many ways to prevent this
post-exercise soreness, including over-the-counter
painkillers, stretching and massage -- but studies have found no cure-all for
the problem.
In the current study, published in the Journal of Pain, researchers at the
University of Georgia in Athens looked at the effects of
a caffeine supplement on delayed muscle pain in nine young women.
More...from Reuters at:
http://today.reuters.com/news/articlenews.aspx?type=healthNews&storyID=2007-01-1\
8T213236Z_01_N17353399_RTRUKOC_0_US-CAFFEINE.xml&WTm
odLoc=HealthNewsHome_C1_%5bFeed%5d-2
[Multi-line URL]


18. Training Breathing Muscles Improves Swimming Muscles' Performance:
Swimmers and scuba divers can improve their swimming endurance and breathing
capacity through targeted training of the respiratory
muscles, researchers at the University at Buffalo have shown.
In this pioneering work, subjects who followed a resistance-breathing training
protocol (breathing load) improved their respiratory
muscle strength and their snorkel swimming time by 33 percent and underwater
scuba swimming time by 66 percent, compared to their
baseline values. Participants randomized to a similar protocol requiring high
respiratory flow rates (endurance) improved their
respiratory endurance and surface and underwater swimming times by 38 percent
and 26 percent, respectively.
The group randomized to a placebo training program, conducted with the same
equipment and protocol, showed no significant
improvement in respiratory or swimming performance.
More...from MaxHealth at:
http://www.emaxhealth.com/2/9035.html


19. Threshold Training - Finding your T-pace:
Threshold, or T-pace, running is one of the most productive types of training
that distance runners can do. Training at this pace
helps runners avoid overtraining and yields more satisfying workouts and better
consistency.
The two types of threshold training that I discuss in Daniels’ Running Formula
are tempo runs and cruise intervals. Tempo
runs—steady, moderately prolonged runs—have been around for some time, but
runners and coaches define them differently. Cruise
intervals are a series of repeated runs with a brief recovery between runs. In
my book, I address the differences and similarities
between tempo and cruise-interval workouts. Here, I’ll stick to tempo runs,
including new information on extended tempo runs.
Some runners and coaches use tempo runs for the broader purpose of just going
for a fairly prolonged, steady, solid run—often, more
for the psychological benefits (which can be considerable) than the
physiological. With threshold-intensity running, the
physiological benefit is to improve endurance: the ability to endure a greater
and greater intensity of effort for a longer and
longer period of time. You might perform some (longer) tempo runs at an
intensity slightly below threshold intensity, which offers a
good opportunity to boost psychological endurance. Longer tempo runs that begin
in the less intense area of the zone and progress to
the higher end of the zone are accomplishing both the benefits of a longer tempo
run and the benefits of true T-pace running.
Establishing Your Threshold Pace
The proper pace for T-pace running is about 83 to 88 percent of VO2 Max, or 88
to 92 percent of vVO2 Max or maximum heart rate.
You can establish your proper pace for threshold running fairly closely by
running at a velocity that produces an elevated yet
steady state of blood lactate accumulation. This pace is a little faster than a
pace that you could maintain for two or more hours
(marathon pace for most people) but slower than the pace you could maintain for
30 minutes (10K race pace for better runners). This
pace is easy to discern because at the latter pace blood lactate continues to
rise over the course of the run (that is, there’s not
a steady state of blood lactate accumulation). Also, at the former pace, blood
lactate slowly drops after an initial rise or after
any elevated lactate resulting from race surges (also not a steady state of
blood lactate accumulation).
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=7479&c=82


20. Digest Briefs:
* Dr. Gabe Mirkin's Ezine
Q: Dear Dr. Mirkin: Will wearing support stockings improve blood flow during
exercise?
A: Elastic compression stockings have no effect whatever on exercise, according
to a recent study from France (European Journal of
Applied Physiology, July 2006). They neither increase nor decrease endurance,
strength, speed, recovery, or blood flow to the limbs.
The study did not test the increased warmth generated by compressive stockings,
but many people with arthritis have difficulty
exercising in the cold and feel better from the warmth generated by a snug
wrapping. In hot weather, the support hose can act as a
barrier to prevent heat loss, which may make you tire earlier.
Many people develop swollen feet and ankles when they stand or sit, which goes
away when they lie down. People with this
gravity-dependant swelling of their feet and legs often find that support
stockings help to prevent fluid from collecting in their
legs. While you exercise, the force of your contracting muscles keeps blood from
pooling. When your leg muscles relax, the veins
near them fill up with blood. When your leg muscles contract, they squeeze the
veins near them and pump blood up toward your heart.
The pumping action of your leg muscles exerts a strong force to empty your
veins, so you will not need support hose during exercise.
So you may benefit from wearing support hose when you stand around, but it is
unlikely that you will need them when you exercise.
* Overtraining: Know the warning signs
The following blog post is from an independent writer and is not connected with
Reuters News. The opinions and views expressed
herein are those of the author and are not endorsed by Reuters.com.
One of the most difficult problems for athletes is knowing when you are training
too much. You make a muscle stronger only by
stressing that muscle, feeling sore on the next day, and taking easy workouts or
days off until the soreness goes away. Then you are
supposed to take a hard workout again. If you do not feel soreness on the day
after a hard workout, you have not injured your
muscles, and they will not become stronger. However, if you try to work hard
when your muscles feel sore, muscles do not recover and
will feel sore all the time.
Every athlete knows that sometimes your muscles still feel little sore several
days after a hard workout. You may think that you
have recovered from your previous hard workout and you think you are ready to
stress your muscles again. So you go ahead and try to
run very fast and you start to feel sore all the time. Your joints, muscles and
tendons ache. You feel tired. You can still run with
the soreness in your muscles and tendons, but the soreness prevents you from
running fast. Each succeeding day, the soreness
increases and you think that you are sick, so you go to your doctor. He does a
complete work-up and everything is normal, so you are
stuck with a diagnosis of training too much.
Now you must go back to background training. If your sport is running, jog on
the days that you can. Take days off when you feel
sore. After several weeks, your muscle start to feel fresh again and you are
able to start running. You are ready to start training
again, but first you must promise yourself that you will never try to go hard
when you feel soreness in your muscles and tendons.
Set up a schedule in which you take a hard-fast workout, feel sore on the next
day, and then go at an easy pace in your workouts
until the soreness has completely disappeared.
From Dr. Gabe Mirkin at:
http://www.drmirkin.com/



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.

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

January 20, 2007:
Mud in Your Eye Cross Country Series - Virginia Beach, VA

January 21, 2007:
Carlsbad Marathon / Half-Marathon - Carlsbad, CA

Standard Chartered Mumbai Marathon - India

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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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

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