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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questions should be posted to one of our forums available
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athletes and clinics related to multisport and
Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women:
The RunnersWeb5K.com Race for Women has been renamed in memory of Canadian
Olympian Emilie Mondor who died in a car crash September
9th on her way to her high-school reunion. Emilie had just completed a 2 hour
plus run along the Ottawa River during which she
talked with her coach about the upcoming Philadelphia Half-Marathon (September
17th) and the New York City Marathon in November.
For a story on Emilie read Emilie Mondor: Life Cut Too Short at:
http://www.runnersweb.com/running/news/rw_news_20060913_LB_Mondor.html
The first RunnersWeb5K.com Race for Women was held on June 24th at Ottawa's
Aviation Museum. Canada's #2 ranked marathoner, Nicole
Stevenson, won the race in 16:28. Thirty-five women ran under 20 minutes. For a
race report and photos go to:
http://www.runnersweb.com/running/news/rw_news_20060624_RunnersWeb5K.html.
The 2007 race date will be Saturday, June 23, 2007. The prize money will be
increased from $3,000 to $5,000 for open and masters
runners. The team competition will be expanded to include Open, Club and
University Teams. A children's (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:
http://www.pattstrap.com/

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
athletic dreams. Trusted by thousands. Dedicated to you.
http://www.trainingpeaks.com/

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If anyone is looking for a web mail provider, you might wish to consider
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interested in getting FREE GMail account, contact
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THIS WEEK:
Our latest advertiser is Training Peaks. Visit them at:
http://www.trainingpeaks.com

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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
programs that are a balance of aerobic, anaerobic and
cross-training workouts. These training programs are built to get people of all
levels across the finish line. From the first timer
to the seasoned veteran you will find the right training plan for you. Good luck
with your training and we will see you at the
finish line.
Training Log and Analysis:
Log your daily workouts and monitor your progress along the way.
Getting Started:
Set a realistic goal for training. Review the list of training programs
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conservative schedule to assure success and
decrease the risk of injury. Plug in the start date or the date of your target
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Training:
Select the daily email to receive your training by the day or log on to your
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you enter in your personal log, the better. You will
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track of what works and what doesn't and stay motivated
to see just how far you've come.
Sign up at: www.RunnersWebCoach.com OR
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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
proper and effective fitness and competitive training techniques. Whether your
focus is recreational, advanced, or you are a
professional racer, the coaching methodology employed by CTS will make you a
better athlete. Check the latest monthly column from
CTS at: http://www.runnersweb.com/running/cts_columns.html.
Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

* Peak Performance Online
Peak Performance is a subscription-only newsletter for athletes, featuring the
latest research from the sports science world. We
cover the whole range of sports, from running and rowing to cycling and
swimming, and each issue is packed full of exclusive
information for anyone who's serious about sport. It's published 16 times a
year, including four special reports, by Electric Word
plc. Peak Performance is not available in the shops - only our subscribers are
able to access the valuable information we publish.
Check out our article archive from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html
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
13 years, and in the past two it has been awarded the "Golden Shoe Award" in
recognition of it's outstanding achievements.
http://www.clixGalore.com/Sale.aspx?BID=37234&AfID=103794&AdID=5075&LP=www.peakr\
unningperformance.com
Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

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: Improving Your VO2Max
2. Welcome to the Greatest Sport on Earth
3. Sports Psychology: Imagery
4. Slow Training: Why long, slow training runs may be best after all
5. Energy drinks' caffeine buzz can land the unwary in the ER
6. Waste not, bonk not
7. Power nap to power your run
8. Top Ten Ways To Improve Your Long Run
9. Shoes signal wearer's location
Entrepreneur says folks won't forget to wear GPS devices.
10. Running Times Newsletter
11. This Week in Running
12. The Feedzone with Monique Ryan: Rapid weight loss and your immune system
13. Mind-set Matters: Why Thinking You Got A Work Out May Actually Make You
Healthier
14. Get Acclimated To Go Aero
15. Mind over Matter
Ice and meds don't always work. Sometimes you need to out-think your pain.
16. How To Burn More Fat, With Less Effort
17. Hack and field: A small but devoted pack of competitive runners still light
up after finishing a long-distance jog
18. Join the Youth Movement
19. Revving Up
Can a performance supplement be legal, healthy, and effective? The Lab Rat pops
a fistful to find out.
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"What is your favourite season for running?"


You can access the poll from our FrontPage ( http://www.runnersweb.com) as well
as checking the results of previous polls.

LAST WEEK'S POLL RESULTS:
"Do you support the lottery system for entry into races such as Ironman Hawaii,
the New York and London Marathons?"
Answers Percent
1. Yes 29%
2. No 71%


FIVE STAR SITE OF THE WEEK: Running Planet.
Running Planet, on online training resource for recreational and competitive
runners has launched a new, remodeled website. Included
in the new launch are a number of eBooks and instant access training plans/
Running Planet, Inc., an online publisher of training information for
recreational and competitive runners has launched a new
version of their popular website at www.runningplanet.com. Included in the new
launch are a number of instant access eBooks and
training plans.
Running Planet is launching a new line of full color, interactive eBooks. These
eBooks are produced in Adobe PDF format. They are
full color and offer the reader a unique interactivity that is not available in
standard print style books.
"We believe that eBooks represent the future of publishing," said Rick Morris,
CEO and head coach at Running Planet, Inc. "eBooks
are downloaded immediately after purchase. There is no waiting for shipping.
They can be offered at a lower price since there are no
printing costs involved. They are also great for the environment. They do not
use any of our precious natural resources, nor do they
create landfill problems." Morris went on to say, "One of the greatest benefits
of eBooks to consumers is the fact that they can be
interactive. When they are viewed on a computer with internet access, the reader
is able to click on links to other valuable
information across the web."
The first eBook release from Running Planet is the "Complete Guide for Beginning
Runners". This is a full color, interactive eBook
that takes a new runner from the couch to a full marathon. The eBook contains
all the information a new runner needs including
getting ready to run, an 8 week beginners program, nutritional tips and
advancing to longer distances from their first 5K race to
their first marathon. The books contain many interactive links to more valuable
information on the internet.
This is the first of a line of interactive eBooks scheduled to be published by
Running Planet, Inc. Running Planet has also released
a number of goal pace training plans for the marathon and 10K distances. These
downloadable eBooks are unique among training books
because they are written for specific goal paces. There are marathon training
eBooks for finishing times between 2 hours 30 minutes
and 5 Hours. The 10K eBooks are available for finishing times from 33 minutes to
60 minutes. In first quarter of 2007, Running
Planet will also be releasing goal specific eBooks for the 5K and half marathon
distances.
"Our goal is to be the number one training information source for new runners,
recreational runners and competitive runners", said
Rick Morris. "We will be releasing new material each week."
Visit the new site at:
http://www.runningplanet.com/


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

BOOK OF THE WEEK: The Woman Triathlete.
Unlike any other triathlon book on the market, each chapter in "The Woman
Triathlete" is told from the perspective of one of the
sport's foremost female coaches or competitors. Current "Her Sports" magazine
and former "Triathlete" magazine editor-in-chief
Christina Gandolfo enlisted this all-star cast to bring readers the information
they have long been craving to train, compete, and
succeed in this sport.
In total, 15 of triathlon's highest profile women have been assembled to create
this highly comprehensive and detailed guide
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0736054\
308

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: Improving Your VO2Max:
Why Can't Your VO2Max Value Go To 100?
Lately, you have probably been thinking about how to improve your speed and
endurance for the coming year.
One basic way to accomplish both goals is to expand your maximal aerobic
capacity (VO2max). As VO2max increases, your endurance and
ability to handle high-quality speeds are usually heightened.
But what is the best way to optimize VO2max? To answer that question properly,
we first need to understand what actually limits
VO2max. It might be the heart: If the heart is unable to send all the oxygenated
blood which the muscles are demanding during
exertion, then we would have to say that the heart is the limiting factor - it
is preventing VO2max from shooting up to a higher
level.
On the other hand, if the muscles are unable to utilize all of the oxygen which
the heart is kindly sending to them, we would have
to say that the muscles are limiting. We would need to figure out some training
method to enhance the muscles' parsimonious appetite
for oxygen.
So which is more likely to be limiting - the heart or the muscles? This question
was actually answered in 1974 when Swedish exercise
scientists at the Karolinska Institute in Stockholm asked athletes to carry out
their workouts in a hyperoxic environment, e. g., in
air with an unusually high oxygen content. When the runners did so, their blood
became more highly saturated with oxygen and their
VO2max values shot through the roof, even though their hearts were not actually
pumping a greater quantity of blood to their muscles
(1).
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070204_RRN_VO2Max.html


2. Welcome to the Greatest Sport on Earth:
By Dave McIntosh, CTS Senior Coach
The beauty of cycling is that it is timeless. It's an activity we learned as
children, and one that can evolve into a way to stay
fit or to feed our competitive fires as we move through adulthood. With the cold
days of winter fading quickly, it's time for a new
crop of cycling enthusiasts to rediscover the joy of pedaling through the
countryside, on the path to greater health, a leaner body,
and a longer life.
I remember watching the Tour de France in the early 80's as a young teenager. I
was enthralled watching Lemond and Hinault duking it
out in the high mountains in '86, the battle between Lemond and Fignon in the
final time trial in '89, when the lead Fignon had
seemed insurmountable. I remember my early brushes with cycling's elite when the
World Championships came to my hometown of Colorado
Springs, Colorado in the summer of 1986, the same year I took out my first
racing license as well. That was 20 years ago, but I
recall how intimidated I was to even begin competing. Fortunately, since then
it's become much easier to get involved in the sport.
By now, you have a bicycle and the necessary clothing and equipment to go along
with it. (If you don't, that's another article.)
You're ready to ride, but what now? There are so many questions that arise when
starting any new endeavor. Should I ride alone, or
with a group? Where should I ride, how long, how fast? Well, let's take them
one-by-one and get you out on the road on the right
foot.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_CTS_20070208_Cycling.html


3. Sports Psychology: Imagery:
By Michelle Cleere, Sport & Exercise Psychology Consultant
Theories:
Psychoneuromuscular theory: when an athlete practices using imagery the athlete
imagines movements without performing them, although
the brain interprets this as if the athlete were performing them, which provides
similar impulses in the brain and in the muscles.
Small impulses fire from your brain to your muscles with the exactness that you
are imagining.
Cognitive theory: says that the "blueprint" (map) in your mind is changed
through imagery. For example, if you've run for years with
your arms swinging across your body you will automatically to that out of habit
every time you run. However, if you learn that
better arm swing positioning is probably straight back and forth you can help
change your mind's blueprint through imagery.
Where to begin:
1) Recreate a past personal experience. Think back to a time when you had a
positive, in the zone experience in your sport. Now
recreate that experience by writing down as much as you can remember.
2) Create a positive experience you have not had. If you can't remember having
your own past positive experience the next best thing
is to use something/someone else. Generally we all know someone in our sport who
we think of as a role model and if not a role
model, we know of someone who is an icon in the sport. Think about what makes
that person a role model or an icon. If you have a DVD
or can find one of this person participating in the sport watch it and think
about what makes this person a role model or an icon.
Write all of those elements down on a piece of paper.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070204_SM_Imagery.html


4. Slow Training: Why long, slow training runs may be best after all:
For some time now, experts have been downgrading the value of long slow workouts
for endurance runners in favour of briefer bouts of
high intensity exercise.
But now a Spanish study, which followed eight well-trained sub-elite endurance
runners during the six-month lead-up to their
national cross-country championships, has thrown that wisdom into doubt.
The researchers found that the runners spent most of their training time at low
intensities (below 60% VO2max). But they also found
evidence to suggest that total training time spent at low intensities was
associated with improved performance in highly intense
endurance events.
The runners' heart rates were continuously recorded, using a technique called
telemetry, during each training session between August
and February leading up to the championships, where they competed either in the
short race (4.175k) or the long race (10.130k).
The researchers quantified total cumulative time spent by each runner in zone 1
(low-intensity), zone 2 (moderate intensity - 60-85%
VO2max) and zone 3 (high intensity - above 85% VO2max) and then related these to
final race performance. Their two key findings
were:
That these regional/national class endurance runners spent most (71%) of their
training time in zone 1 and a mere 8% in zone 3;
That total training time spent in zone 1 was linked with improved performance
time during both races, particularly the long one.
'Our findings suggest,' the researchers conclude, 'that total training time
spent at low intensities might be associated with
improved performance during highly intense endurance events, at least if the
event duration is [around] 35 minutes. Interventional
studies are needed to corroborate our findings.'
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/slow-training.htm


5. Energy drinks' caffeine buzz can land the unwary in the ER:
Its promoters call it a "freaky scientific breakthrough," a "fat incinerator"
that satisfies "your craving for that killer jacked up
burst of energy."
But Citrus Heights resident Scott Silliman describes VPX Redline this way: "I'd
call it an immobilizer. I'd call it a drug."
Just minutes after washing down a burrito with a second 8-ounce can of the
caffeine-laden product he'd bought at a 7-Eleven, the
construction worker said, he collapsed, his body shook violently, and his pulse
raced.
"I've never felt that way in my life," the 47-year-old said Wednesday, the day
after he chugged the fruity, sweet beverage. "I
thought I was having a heart attack. I thought I was going to die."
As the $3.4 billion caffeine energy-drink market explodes, apparent overdoses of
the products are adding up, too, with an increasing
number of calls to poison control centers and visits to hospital emergency
rooms.
"All over-the-counter medication, including caffeine drinks and supplements, are
becoming widely abused by minors and adults alike,"
said Dr. Kenneth Scott Whitlow, a toxicologist and emergency room doctor at
Virginia Commonwealth University Medical Center and
director of that state's poison control program. "They are perceived as safe,
legal, you can buy them anywhere and they are
popular."
More...from SacBee at:
http://www.sacbee.com/101/story/118007.html


6. 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://www.active.com/story.cfm?story_id=13697&sidebar=13


7. Power nap to power your run:
Why nap? Because a nap can: increase alertness, boost creativity, reduce stress
and improve perception, stamina, motor skills &
accuracy.
It also enhances your sex life, helps you make better decisions, keeps you
looking younger, aids in weight loss, reduces the risk of
heart attack, elevates your mood, and strengthens memory. It is nontoxic, has no
dangerous side effects and is absolutely free.
The right nap at the right time can give you all of this and more!
Who naps (napped or is napping)? Albert Einstein, Lance Armstrong, JFK, Winston
Churchill, Ryan Hall, Thomas Edison, Jim Lehrer,
Ronald Reagan and Bill Clinton are just a few famous advocates of napping, in
addition to anyone else who seems: alert, productive,
creative, refreshed and ready for anything.
Who should nap? YOU! (Without enough sleep, a person has trouble focusing and
responding quickly, according to NIH. The agency said
there is growing evidence linking a chronic lack of sleep with an increased risk
of obesity, diabetes, heart disease and
infections.)
There are plentiful studies suggesting that napping during the day can increase
productivity and have myriad health benefits.
According to a new book by Dr. Sara C. Mednick called, "Take a Nap! Change Your
Life," the answer is also an affirmative, unanimous
and indisputable - everyone (this includes YOU!).
More...from The Final Sprint at:
http://www.thefinalsprint.com/2007/02/power-nap-to-power-your-run/#more-1536


8. Top Ten Ways To Improve Your Long Run:
By Rick Morris
The long run is a key part of your training program, no matter what distance you
are training for. 5K runners can benefit as well as
marathon runners. The weekly long run is a workout that many look forward to
while others dread.
Here are ten tips to make your long runs more enjoyable and more beneficial.
Run A Loop
Running a loop course offers many advantages over an out and back course. A loop
course of any distance will work, but one that is
between 1 and 2 miles is ideal. A loop around a park works well because there
are usually bathrooms available. A loop course will
allow you to keep your sports drink hidden at your car or behind a bush or tree.
That way you do not have to carry the fluids with
you. Running a loop is also safer. You are never a long way from your starting
point. With an out and back course, if you become
excessively fatigued or if the weather gets bad, you may be as much as 12 miles
away from shelter. The loop is also ideal for
gradually adding distance. If you have a 2-mile loop, you can add one loop when
you are ready to increase your distance.
Run On A Treadmill
Many runners do some of their long runs on a treadmill. This is especially
convenient when training an area that has severe winter
conditions. It is much easier to run on the treadmill than to fight icy streets
and cold winds. Elevating the treadmill 1 or 2
percent will closely mimic running outside on flat streets. If you are training
for a hilly race, but live in a flat area, the
treadmill will provide valuable hill work. Put a television in front of your
treadmill and watch a movie during your long run. It
makes the time fly by.
Make Your Distance Goal Specific
You should adjust the distance of your long run according to the race distance
you are training for. A marathon runner should
gradually increase the distance of the long run up to about 22 to 24 miles. It
is not necessary to go longer than that. A 5K runner
should do about 8 to 10 miles, a 10K runner should go 11 to 13 miles and a half
marathoner should work up to about 14 to 17 miles.
More...from Running Planet at:
http://www.runningplanet.com/training/improve-your-long-run.html


9. Shoes signal wearer's location:
Entrepreneur says folks won't forget to wear GPS devices.
A growing number of companies are developing Global Positioning System
technology to track friends and family, using devices like
watches and cell phones. But Miami entrepreneur Sayo Isaac Daniel says those
systems are flawed.
You can forget to carry your phone, and you can forget to wear a watch, but you
can't leave the house and forget to put on your
shoes.
Daniel has developed shoes embedded with GPS technology that can locate the
wearer anywhere in the world. His design allows wearers
to press a button hidden near the shoe's lace to send a distress signal.
The shoes are called Quantum Satellite Technology by his company, Isaac Daniel,
and are scheduled to hit stores in March at a price
of $325 to $350. Daniel said he is in talks with a large department store chain,
but he would not reveal details until the deal is
finalized.
A limited number of shoes are available at isaacdaniel.com for delivery in
February.
The trend of using GPS technology to track people is in its infancy, but
analysts say it is growing fast. It's especially true for
cell phone applications, since laws already require cell phones to have
GPS-location technology for 911 services.
"The parameters are in place for it to really take off in 2007," said Allan
Keiter, CEO and founder of MyRatePlan.com, a company
that tracks and compares cell phone plans.
More...from the SacBee at:
http://www.sacbee.com/103/story/114972.html


10. Running Times Newsletter:
* Training Tip of the Month - The Benefits of Tune-Up Races
Most training schedules suggest one or more tune-up races before your goal race,
for good reason. Only in a race situation do you
ever push as hard in a continuous run, with all the elements that you will face
on your goal race day. One of those elements I was
recently reminded of is other competitors. While I occasionally train with
others, most of my running these days is alone. Even in
the small races I've entered lately, I generally find myself alone after a mile
or so.
In a recent half marathon, however, my goal race for this season, I found myself
running with another runner of almost identical
ability. After a moderate start, I passed several runners, then fell in behind
my nemesis during the third mile. At the next mile
mark, it seemed he was slowing, so I passed him. He attached himself to me and
we raced on, and on, and on. Ten miles later he was
still on my shoulder. While having him there certainly kept my pace honest (we
clicked off every mile within seconds of the others),
it added unduly to my mental stress, given my recent racing inexperience. When
the race was ready to be decided, I tried to shake
him with an acceleration a mile out (unsuccessfully), and when he passed me with
200m or so left, I had already conceded, and let
him go without challenge. It may be that he would have beat me anyway, but had I
been ready, I would have liked to have given him a
run for the money at the end.
In Getting Real About Running, Gordon Bakoulis advises that during a race you
should "Assess the competition: Looking at and
listening to the runners around you serves four key purposes as a race tactic.
One, it provides information about your competitors -
how they are feeling, how they are likely to fare over the ensuing miles. Two,
it can increase your confidence and help you relax
when you realize that other runners are struggling at least as hard as you are.
Three, checking out the competition can help you
focus on the fact that you are racing, not just doing a training run. Finally it
can provide a break from the inward focus - tuning
in to your body's feedback - that is your primary concentration while racing."
All of these are skills you need to practice to do
well. Developing these skills is yet another reason that tune-up races are an
important part of your racing schedule..
- Jonathan Beverly
* Medical Corner - Exercise-Induced Migraines
Q: I am a 47-year-old female and have been running for 24 years. I was recently
diagnosed with exercise-induced migraines, which
started last year. Do you know if there is anything I can do while training to
prevent triggering these migraines? I have run in
three half-marathons in the past year and would like to run another marathon
next year.
A: The management of migraines is very difficult and often very individualized.
Most doctors first try non-pharmacologic modalities
like relaxation techniques, stress management, biofeedback, ice massage, and
physical therapy to decrease the incidence of these
headaches. Exercise-induced headaches can be even more difficult to treat. I
would recommend that you keep a headache diary, which
chronicles specific information about each occurrence - duration, type,
intensity, location, treatments utilized and their success
and events around the migraine other than exercise. Your headaches may also be
related to allergens or other environmental triggers
or the timing of your menses.
Other initial remedies might include: more frequent hydration with electrolyte
replacement before, during and after a run,
acetominophen prior to running as prophylaxis, and even green tea before a run.
For abortive management, migraine specific
medications like Imitrex (pill or nasal spray) might be used to attempt relief
while running. These drugs are generally used in
patients who are having more than six headaches per month.
If you haven't already done so, you should consult your physician about a new
medication used for atypical migraines called Topamax,
which may be helpful in your situation.
It is very important that you stay very well hydrated, that you manage your
level of stress to the best of your ability and that you
are well rested prior to a run. Unfortunately dealing with migraines can be
difficult and often requires close follow-up with your
physician.
- Sheila Pinette, D.O.
Subscribe to the Running Times Training eNewsletter at:
http://www.runningtimes.com


11. This Week in Running:
10 Years Ago- Rolando Vera (ECU) won the Beppu-Oita (JPN) Marathon by a
comfortable margin
over Gert Thys (RSA), 2:12:00 to 2:13:14. The next seven places
were Japanese
runners, led by Kazuhiro Katsube in 2:13:31.
20 Years Ago- Dietmar Millonig (AUT) won the Runners' Den (AZ/USA) 10K in
28:50, leading three
Americans under 29 minutes. Next was Bill Donakowski in 28:51,
then Ivan Huff
in 28:56, and 4th was David Barney in 28:59. Nancy Ditz (USA)
took the women's
race in 33:45 with Sabrina Robinson (USA) next in 34:07 and Ruth
Wysocki (USA)
3rd in 34:21.
30 Years Ago- Miruts Yifter (ETH) won the San Blas (PUR) Half Marathon by more
than a minute
over compatriot Mohamed Kedir, 1:02:56 to 1:04:05. Yifter's time
was a course
record, a mark not broken for 17 years. 44-year old Jack Foster
(NZL) was 3rd
in 1:04:51.
40 Years Ago- Kenji Kimihara (JPN) won the Beppu Mainichi (JPN) Marathon in
2:13:33.4. Seichiro
Sasaki (JPN) was 2nd in 2:13:38.6 and Akio Usami (JPN) was 3rd in
2:14:50.2.
50 Years Ago- Ken Norris (ENG) won the Cross Hannut (BEL) 10.6K in 36:29. This
race celebrated
its 64th running this year.
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.


12. The Feedzone with Monique Ryan: Rapid weight loss and your immune system:
Dear Monique:
I have read your column in VeloNews for a while and have both enjoyed and
appreciated the knowledge. I have a questions about weight
loss and it's effect on the immune system.
For the past few years I have been competing in the sport of triathlon. This
year I decided to race bikes for the first six months.
I knew that because of the importance of the power to weight ratio, I would need
to lose both "after season" weight from last year
and some additional body fat to be competitive in the climbs.
I set out to lose most of the weight (was 180 lb.) during the first 12 weeks. I
wrote down everything that I ate so that my caloric
intake was almost always lower than the expenditure by at least 500 calories
(more on the five hour ride days). I tried to eat
balanced meals and smart snacks. I never had a workout where I felt
carb-depleted. My question is, I caught a cold earlier this
winter and had some symptoms for over three weeks. When I first felt sick I
weighed about 163 lb. or so, but my scale (set-up
correctly) said that I was still 16.5-percent body fat.
Is there evidence that weight loss affects the immune system? I know that the
workouts I was doing could, but in your opinion is
there a synergistic effect?
Thanks,
JB
Dear JB,
As you clearly understand, your immune system is affected by a number of factors
related to training, nutrition, and lifestyle. More
specifically you want to know if weight loss is a separate risk for compromising
your immune system. It is a good question, as many
cyclists focus on body composition changes and weight loss at this time of year.
It appears that you achieved a weight loss of 17
lbs. in about a twelve-week period, which is more than one pound weekly. This is
considered a fairly rapid weight loss rate during a
cycle of training in which you are completing long distance workouts, such as
the five-hour bike rides that you mentioned. In
addition, it appears that some of your weight loss could possible have been loss
of muscle tissue, if your body fat levels did not
lower to the level that you had expected.
More...from VeloNews at:
http://www.velonews.com/train/articles/11611.0.html


13. Mind-set Matters: Why Thinking You Got A Work Out May Actually Make You
Healthier:
As the commitment to our New Year's resolutions wanes and the trips to the gym
become more infrequent, new findings appearing in the
February issue of Psychological Science may offer us one more chance to reap the
benefits of exercise through our daily routine.
Harvard University psychologist Ellen Langer and her student Alia Crum found
that many of the beneficial results of exercise are due
to the placebo effect.
The surgeon general recommends 30 minutes of daily exercise to maintain a
healthy lifestyle. While this may be harder for those who
are required to sit behind a desk for eight hours, other jobs are inherently
physical, like a hotel housekeeper. On average, they
clean 15 rooms per day, each taking 20 to 30 minutes to complete. According to
the study, the housekeepers might not perceive their
job as exercise, but if their mind-set is shifted so that they become aware of
the exercise they are getting, then health
improvements would be expected to follow.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/02/070207091003.htm


14. Get Acclimated To Go Aero:
I often work with athletes who are new to triathlon or have just a single season
under their belts. After realizing the disadvantage
of competing on a traditional road bike, many understand that it is time to go
aero. This can, unfortunately, be a painful process.
For starters, the head, which was sitting more upright upon the shoulders (as it
is designed to do), is now suspended out in front
creating a lot of tension, fatigue, and soreness in the neck in shoulders. The
muscles of the neck, trapezius, and mid-back now have
to work overtime to support the head. This is further exacerbated by being tense
in an unfamiliar position on a new bike that
handles very strangely (where are those brakes!). To get comfort and relief the
athlete often ends of spending most of their time in
an upright position on the pursuit bars totally negating the aerodynamic
advantage of their new bike.
The tri bike position is more forward in relation to the bottom bracket and this
utilizes a different mix of the pedaling muscles.
It requires time to get acclimated to the position and an athlete's power will
initially drop in the new position. If the athlete
spent most of their riding time in the hoods, or was previously in a more
upright position on their road bike, the lower torso angle
will stretch the lower back and hamstrings. If this muscle chain was already
tight going into the new position, discomfort or even
injury can occur. Saddle pressure will also be affected. Instead of sitting more
on top of the saddle, weight is distributed at an
angle creating different pressure points. The same saddle may not feel the same,
and the same tilt of the saddle may put pressure
where you do not want it. Even if you are fitted properly, adjustment is
necessary.
More...from the Sport Factory at:
http://thesportfactory.iuplog.com/default.asp?item=240713


15. Mind over Matter:
Ice and meds don't always work. Sometimes you need to out-think your pain.
About a decade ago, my running was brought to a halt by lower-back pain. I went
to numerous doctors, received an array of
treatments, and spent months in physical therapy. But the pain wouldn't go away.
Fearing that any physical activity would make my
back worse, I spiraled into a depression, thinking that I'd never run again.
Then I read the book Healing Back Pain: The Mind-Body Connection, by John E.
Sarno, M.D., professor of clinical rehabilitation
medicine at New York University Medical Center. Dr. Sarno's theory of Tension
Myositis Syndrome (TMS) claims that ongoing physical
pain can sometimes be caused by psychological reasons. Something must've
clicked, because just reading the book made my back feel
better.
Dr. Sarno believes (and somewhere in my unconscious, I agreed) that physical
pain is easier to take than emotional turmoil, and that
in order to end the pain, you need to confront your feelings (on your own or
with help from a therapist), ignore the pain, and
resume normal activities. The ache in your back (or foot or knee) can be a
coping mechanism-a way to distract your mind from its own
suffering. Once you are able to resolve the true source of the pain, it will
disappear.
Of course runners get injured and have pain for identifiable physical reasons,
but there are some cases (like mine) when underlying
emotional issues are to blame. After months of hopelessness, I was ready for an
alternative, even if it sounded radical to others.
Over the course of a few months, I used several TMS treatment strategies (see
"Get Over It," page 50), which helped me resume
running and ultimately defeat the pain.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-241-286-289-9463-0,00.html?cm_mmc=\
RSS-_-rwrsshome-_-NA-_-NA


16. How To Burn More Fat, With Less Effort:
Researchers from the University of New South Wales (UNSW) have found an easier
way of getting off those extra kilos you may have
gained over the holiday season.
The team has trialled a different way of exercising, which burns more fat than
regular continuous exercise.
"The group which did around eight seconds of sprinting on a bike, followed by 12
seconds of exercising lightly for twenty minutes,
lost three times as much fat as other women, who exercised at a continuous,
regular pace for 40 minutes," said the team leader,
Associate Professor Steve Boutcher, Head of the Health and Exercise Science
program, in the School of Medical Sciences at UNSW.
The study involved a group of 45 overweight women who cycled three times a week
over a 15-week period. Professor Boutcher said this
would be applicable to other types of exercise such as swimming, walking, and
rowing. The results have been presented at recent
meetings of the Heart Foundation and American College of Sports Medicine.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/02/070207185835.htm


17. Hack and field: A small but devoted pack of competitive runners still light
up after finishing a long-distance jog:
Can exercise cancel out the ill effects of smoking, or will the habit prove to
be the Achilles heel of these addicted athletes?
Samantha Grice, National Post
At Marathon Dynamics' annual party last November, president Kevin Smith gave an
inspirational speech to his group of marathon
runners. "I said they were, bar none, the fittest assembly of human beings ever
to grace the Granite Brewery with their presence at
one time," Smith recalls of his pep talk to the runners, many of whom had
qualified for the elite Boston Marathon.
Leaving the pub a few hours later, he passed by a group of smokers huddled
together against the cold.
"I immediately thought, 'Smokers, tsk, tsk,' but then I took a second glance and
was astonished to see it was three of our guys,"
Smith says. "It was a bit of a shock to see runners so talented, who I knew
worked so hard on their running, showing such wanton
disregard for their high level of fitness, health and performance."
Mick, one of those renegade smokers, recalls Smith throwing a few playful jabs
their way. "When you are the head of a pretty
successful running group that tries to make people feel better about themselves
and get them healthy, it's a bit of kick to the
knockers," he concedes. "Rob [another of the rebels] was the rookie of the year,
for God's sake. It's like a guy sucking on a lamb
bone outside of a vegetarian Christmas party."
More...from the National Post at:
http://www.canada.com/nationalpost/story.html?id=f6a360ab-2865-419b-9cb4-e1bb699\
dd86c


18. Join the Youth Movement:
Human growth hormone (HGH) builds muscle, mobilizes fat by stripping it off your
belly then using it to repair and build cell walls,
and the hormone even shores up bones and connective tissue. In other words, it
does all the stuff that keeps you feeling young,
which is why doctors are prescribing recombinant HGH for baby-boomer patients
who want greater strength, less fat, and improved
endurance and vitality - for up to $1,000 a month.
Here's all you need to know: It's a waste of money. All the HGH your body used
during high school and college to keep you trim and
strong despite a six-pack-and-pizza diet is still accessible. In fact, your body
still secrets it from your pituitary glands several
times a day. It's just that as you age and slow down, you haven't stressed your
body to the point where it pops your HGH
release-valve wide open. The good news is that you can naturally boost the
amount of this important hormone the body pumps out. And
done right, you'll see a cascade of side-benefits that will improve your overall
health at the same time. That's because to produce
HGH, you'll have to boost your cardiovascular health as well.
More...from TrainRight.com at:
http://www.trainright.com/info.asp?Action=display&uid=4445


19.Revving Up:
Can a performance supplement be legal, healthy, and effective? The Lab Rat pops
a fistful to find out.
THERE COMES A TIME in every athlete's life when he's tempted to add a little
something special to his training regimen, and these
days the possibilities are many and creepy: andro, HGH, EPO-maybe a little
synthetic testosterone, Floyd? Since I'm committed to
keeping it safe-and legal-high-octane bulk builders are out. Plus I'm not after
a bod like the latest James Bond's. I have a
multisport race coming up in February, and what I really want is to transcend my
standard performance as a grimacing mid-packer. All
I need is enough extra voltage to get me there.
A while back I heard about a supplement called Optygen, made by First Endurance,
that would ostensibly improve my lactate threshold
and VO2 max by as much as 20 percent. What's more, Optygen, a new sponsor of
Team Discovery, has been enthusiastically endorsed by
Tour de France veterans like David Zabriskie. I called up First Endurance
cofounder Mike Fogarty to ask whether Optygen might work
for me. "Oh, yeah," he said. "After a week or two it will take you to the next
level." Sweet!
First Endurance set me up on a course of Optygen ($50 for a one-month supply)
and a few of the company's other products, including
multivitamins and a high-tech recovery-beverage mix called Ultragen, which
replaced my previous low-tech recovery drink, called
margarita. The weeklong loading phase required me to choke down six pills a day,
plus three daily multivitamins. After a week, I
eased off to a slightly less gaggable three capsules a day, but that was still a
total of six. I knew the stuff was supposed to keep
me young, but the pill diet was making me feel old.
More...from Outside Online at:
http://outside.away.com/outside/bodywork/200702/lab-rat-performance-supplements.\
html


20. Digest Briefs:
* Asthma and Athletes
"I think the data from the Olympics suggests that athletes push themselves so
hard that they induce asthma, but normal people don't
exert themselves to that extent, that's probably why it happens," study
co-author Dr. John Weiler said.
"Whether it's the same asthma as normal people have is debatable. You're moving
so much air in and out of the lungs, you're creating
changes that aren't normal."
* Forgot your gym stuff?
A Dutch gym plans to introduce Naked Sundays next month, for people who like to
work out in the nude. Patrick de Man, owner of
Fitworld in Heteren, the Netherlands, says he got the idea from two customers
who are avid nudists. The first question from other
patrons: Is it sanitary? Nude exercisers will be required to put towels on
weight machines and use disposable bike-seat covers. All
machines will be cleaned and disinfected afterward.



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.

February 10, 2007:
USA Cross Country Championships - Boulder, CO
World Championship Team Qualifier - Mombasa, Kenya

February 11, 2007:
Love 'em or Leave 'em Valentines Day Dash - Seattle, WA

Mercedes Marathon - Birmingham, AL

Sweetheart Run 5K / 10K, Albuquerque, NM

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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