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

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Advertise your event on the Runner's Web.
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Marathons, Races and Triathlons pages.

THIS WEEK:
Our March Running Trivia and Pegasus Quiz have been posted at:
http://www.runnersweb.com/running/rw_triv.html.

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

If you feel you have something to say (related to triathlon or running) that is
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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
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Getting Started:
Set a realistic goal for training. Review the list of training programs
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Sign up at: www.RunnersWebCoach.com OR
http://training.active.com/ActiveTrainer/listing.do?listing=51

* 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. Multisport: Wimping Out
2. Science of Sport: The Merits Of Tempo vs. Interval Running
3. VO2 Max Newsletter by Jason Karp
4. Looking for an Edge? Private Coaching, by the Hour
5. The Pill may be the most effective contraceptive and the best way to
manipulate your cycle for important events, but are you aware of its
physiological effects and their impact on performance?
6. Easy moves to rev the metabolism
7. Q & A: What’s the best way to treat stress fractures?
8. Speed And Endurance Are Doled Out By The Pound
9. Making Your Workouts, High Quality Workouts
10. A Boot Camp for Men With a Shy Side
11. Don't Have a Cow
Runners cutting back on meat can get the protein they need--with smart choices.
12. Ultrafit's e-Tips For Endurance Athletes
13. Water Frequently for Best Results
14. Endurance Recovery
15. This Week in Running
16. Nutrition: What Is So Important About Iron
17. Another shot at glory
Former high school athletes discover, years later, that it's not too late to
recapture the joy of sport.
18. Plantar Fasciitis
19. Report questions value of some vitamins
An analysis of 68 studies indicates that antioxidant supplements may do more
harm than good
20. Muscle-Bound


RUNNER'S WEB WEEKLY POLL:
"What effect will the acquisition of Running Times by Rodale (publisher of
Runner's World) have on the sport of 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:
"Have you run in any of the events in Ottawa Race Weekend?"
Answers Percent
1. Yes 48%
2. No, but I plan to 5%
3. No, no plans to 48%

FIVE STAR SITE OF THE WEEK: World Marathon Majors - "Boston, London, Berlin,
Chicago, New York"
On January 23, 2006, Boston, Flora London, real,- BERLIN, LaSalle Bank Chicago
and ING New York City marathons collectively launched the World Marathon Majors
– a new series offering a $1 million prize purse to be split equally between
the top male and female marathoners in the world.
In creating the World Marathon Majors, the organizers of these five races
recognized an opportunity to advance the sport, raise awareness of its athletes
and increase the level of interest in elite racing among running enthusiasts.
Each of the five races that make up the World Marathon Majors boasts an
international elite field for both men and women, has a mass participatory field
completing the same course as the elites, takes place in a major international
market, has a history of 25 years or more and is regarded among the very best in
the industry. Collectively, the group annually attracts more than 5 million
on-course spectators, more than 250 million television viewers, 300,000
applicants and 150,000 participants. It also raises more than $80 million for
charity world wide and generates an economic impact of more than $400 million.
In addition to the five races, two other Qualifying Races were included in the
series: the IAAF World Championships Marathon and the Olympic Marathon.
The inaugural 2006-2007 series launched at the 110th running of the Boston
Marathon on April 17, 2006 and will conclude on November 4, 2007 at the ING New
York City Marathon.
Check out the site at:
http://www.worldmarathonmajors.com


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

BOOK/VIDEO OF THE MONTH: Run Like Hell by Anthony Famiglietti
Fatto A Mano Studios has produced an extraordinary DVD to give fans of distance
running a first hand glimpse into what it's like to be a professional runner.
'Run Like Hell' is a documentary that takes you through the beginning of Fam's
running career up to the 2006 season. It offers specific training and workout
knowledge directly from Fam, packaged in an interesting and entertaining
fashion. The DVD also includes steeplechase drills and advice on the event in
the extras section. This is a truly unique video that will both enlighten and
inspire you. Watch it, and you will understand what it takes to 'Run Like Hell'.
Read Scott Douglas's review in the April issue of Running Times Magazine.
Order the video from runfam.com at:
https://shop.runfam.com/displayProductDocument.hg?productId=1&categoryId=1

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. Multisport: Wimping Out:
Q: I’ve been following a training program for several months, but there are
days when I just don’t feel like doing my workout. I don’t know if my
body’s trying to tell me something or if I’m just wimping out.
- Jason W. Portsmouth, ME
A: I'm certainly a fan of getting out there and trying to get a workout started,
especially since you can often get through a whole workout as long as you can
get through the first 10-15 minutes. I would like to add a caveat to the
discussion of "wimping out", however.
“Wimping out” is sometimes the smartest thing you can do. There are times
when I wish the athletes I work with would listen more closely to their bodies
and call it a day when they're not responding to their workouts. Here are a few
good ways to tell if turning around is the right thing to do:
. Your heart rate/power output doesn’t match your perceived exertion. Though
perceived exertion is often dismissed as being “unscientific”, I believe it
has to be taken into consideration when talking about training. You know how you
normally feel when you’re riding at a certain pace or intensity. If it takes a
superhuman effort to raise your heart rate or power output to your normal
cruising level, or to the level necessary for intervals, it’s a sign that
something’s not right. Usually, it means you’re fatigued and that you’re
better off doing a recovery ride or taking the day off. If this scenario
continues for more than a few days, then it’s very important to talk with your
coach.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_CTS_20070225_Wimping_Out.html


2. Science of Sport: The Merits Of Tempo vs. Interval Running:
Which will have a bigger impact on your performances?
As you plan your workouts, you probably wonder from time to time about whether
tempo sessions or interval workouts have a larger effect on your overall
fitness. Tempo sessions have been a mainstay of running training for over 40
years, and they are thought to have a positive influence on lactate-threshold
running speed, a key predictor of performance. Interval training has been around
for even longer, and many experts link interval work with upgrades in speed,
running economy, and aerobic capacity, which are all decent indicators of
performance potential.
To examine the relative value of interval and tempo training, Peter Snell and
his colleagues at the University of Texas Southwestern Human Performance Center
asked some well-conditioned runners to focus on either tempo running or interval
training for a period of 10 weeks (1). If the name Peter Snell rings a bell, the
researcher from Texas Southwestern is the same Peter Snell who won a total of
three gold medals at the 1960 and 1964 Olympics and also captured two gold
medallions at the Commonwealth Games in 1962. Snell's world-record performance
of 1.44.3 for 800 meters, accomplished in February, 1962, remains the
New-Zealand national record to this day. After his running career ended, Snell
earned a Ph. D. in exercise physiology and has been a researcher at Texas
Southwestern since 1981.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070227_RRN_Interval.html


3. VO2 Max Newsletter by Jason Karp:
* Train Smart
When you go outside for a run or go to the gym to lift weights, do you feel that
you have to go hard for every workout? While training hard once in a while does
have its benefits, it's more important to train smart. For example, if you're
doing an interval workout on the track, you should know exactly how fast you
should run to reap the benefits of the workout. If you run too fast, you'll add
unnecessary fatigue to your legs without extra benefit. For example, say you
want to improve your maximal rate of oxygen consumption (VO2max), and you plan
to run mile repeats at the speed at VO2max (100 percent maximal heart rate). If
running each mile in 6:00 elicits VO2max (and max heart rate), running each
repeat in 5:45
will certainly also elicit VO2max. But why run each mile in 5:45 when you can
run it in 6:00 and still get the same benefit? Running faster is not always
better. Remember, the goal of training is to provide the least stressful
stimulus that will elicit the desired adaptation.
* Warm Up For Your Asthma
If you have exercise-induced asthma, you may benefit from a more vigorous
warm-up before your next workout. A study published in International Journal of
Sports Medicine in 2006 found that a high-intensity warm-up (8 x 30-second
sprints at peak treadmill speed, with 45 seconds recovery between each sprint)
decreased the severity of exercise-induced asthma symptoms in recreational
athletes. In addition, combining the interval warm-up with inhaling 200
micrograms of salbutamol (a common inhaler drug) prior to exercise
resulted in substantial bronchodilation and conferred a greater protective
effect against developing exercise-induced asthma than either the warm-up or
inhaler alone.
* Fab Abs
(excerpted from Karp, J.R. Better Body Series: Fab Abs. Ultra-Fit. Jan. 2007,
17(1), pp. 64-69.)
Have you ever wanted to run outside without a shirt or wear a bikini at the
beach but didn’t feel you had the abs for it? The difficulty in getting a
flat stomach or "six-pack" is that, unfortunately, most of humans' fat is stored
around our waistlines. That's why it’s harder to see your abdominals than it
is to see your biceps--because your abs are covered with more fat. Women have
even a harder time than men in obtaining a six-pack since women have a greater
amount of essential fat than men--part of the trade-off for bringing new life
into the world. Of all the things you hear about abdominals, there is one
truth--all people with flat stomachs or six-packs have a very low percentage of
body fat. It's possible that the low amount of fat needed to have a six-pack is
lower than what is healthy for most women (essential fat for men is about 3
percent, while for women it's about 12 percent). You can train your abs forever
and you still won't see the muscles unless you eliminate the fat covering them.
So there really are two parts to getting the abs you want--making the
muscles slightly bigger and more defined through strength training and (here's
the more important part) decreasing your body fat percentage so you can see the
muscles.
There are four muscles that make up your abdominal region: rectus abdominis,
external obliques, internal obliques, and transversus abdominis. Primary among
these is the
rectus abdominis, the long muscle observable on people with flat stomachs and
the muscle that creates the six-pack look you dream of. However, that six-pack
is not six separate muscles or three pairs of muscles. It's all one muscle,
with horizontal fibrous bands (called tendinous inscriptions) and a vertical
band of connective tissue (called the linea alba) separating the "sections."
In the public's never-ending quest for six-pack abs, exercise equipment
manufacturers have done everything they can to convince you to buy their product
to help you achieve your very own six-pack. But before you go purchasing one of
the many abdominal devices on the market, remember that sometimes the
old-fashioned way is the best way. There has been enough research comparing
abdominal muscle activity between commercial abdominal devices and traditional
crunches (sit-ups) to conclude that crunches are just as effective or better.
One of these studies, published in Journal of Strength and Conditioning
Research, found that the Ab-ONE is the only commercial device that elicits a
higher rectus abdominis activity than a traditional crunch. The study found
that crunches are better than the Ab Scissor, Ab Swing, 6-Second Abs, and Torso
Track, and are equal to the Perfect Abs Roller. External obliques activity
during crunches is higher than for the Perfect Abs Roller and is similar to the
other devices. So save your money and stick with old-fashioned crunches.
* To view past newsletters go to: http://www.runcoachjason.com/newsletter
Copyright Jason Karp All Rights Reserved - http://www.runcoachjason.com


4. Looking for an Edge? Private Coaching, by the Hour:
WHETHER you are a Little Leaguer yearning for a higher batting average, a
teenager angling for a college sports scholarship or an adult hoping to avoid
injury while training for an event, chances are that you can find a coach to
help.
Private sports coaching is on the rise, said Fred Engh, president of the
National Alliance for Youth Sports (www.nays.org) a 25-year-old organization in
West Palm Beach, Fla. Ten years ago, it was hard to find such specialized
coaches in many sports, but now they are “popping up all over the place,”
Mr. Engh said, for both children and adults.
Beyond calisthenics and a training schedule, private coaches may now offer video
analysis, nutritional advice and biomechanical assessments.
Chelsea and Brockton Boretti, ages 11 and 9, of Wellington, Fla., work out one
to three times a week with Sean Benevides, a coach and co-owner of Athlete’s
Advantage, a 12,000-square-foot workout center in Wellington
(athletesadvantageusa.com). There, the children enhance their athletic abilities
by throwing medicine balls, running obstacle courses and leaping into sand pits.
Their parents, Robin and Mark Boretti, pay about $75 an hour for the pair to
train with Mr. Benevides. Mrs. Boretti said she had seen a remarkable
improvement in the children’s fitness and sports team performance over the
last year. Chelsea is a softball pitcher and Brockton plays football and
baseball.
“With the competitiveness out there today, you have to start private coaching
at this age if you even want to think about playing college sports,” said Mrs.
Boretti, a golf professional. But this isn’t about improving in one sport, she
said. Overall fitness, hand-eye coordination, speed and other training aspects
can carry over to all the sports the children may want to play throughout their
lives.
For now, Chelsea said, the year-round training has helped her hit the softball
harder and get to base faster. Brockton said he had learned to run on the balls
of his feet. Both peppered the descriptions of their workouts with words like
agility, flexibility, coordination and speed.
More...from the NY Times at:
http://www.nytimes.com/2007/02/25/business/yourmoney/25coach.html?_r=1&oref=slog\
in


5. The Pill may be the most effective contraceptive and the best way to
manipulate your cycle for important events, but are you aware of its
physiological effects and their impact on performance?
The oral contraceptive pill (OCP) is the form of contraception most widely used
by women in general and sportswomen in particular. Undoubtedly, the main reason
for its popularity with both groups is its high effectiveness in preventing
pregnancy.
Female athletes may also choose the Pill on the basis of other perceived
benefits, including bone health, the ability to manipulate the menstrual cycle
and control of premenstrual symptoms.
However, the impact of the Pill goes further than that, and the purpose of this
article is to make sportswomen and their coaches fully aware of its
physiological effects, both positive and negative, and their impact on
performance and health?
An OCP is made up of hormones which can be combined in four different ways,
defined by the ratio of oestrogen to progesterone:
* The monophasic pill has a low oestrogen content and the dose of both hormones
remains constant throughout the cycle, allowing for easy manipulation of cycles
when competing and travelling;
* The triphasic pill provides three different dosages of hormones during the
cycle. Because it contains less total progesterone (and therefore a lower
overall dose of hormones) than the monophasic pill, it is thought to mimic the
‘natural’ cycle more closely than other types of OCP. It is recommended for
women who experience side effects, such as weight gain, when using the
monophasic pill. However, the varying dosages employed throughout the cycle make
cycle manipulation more difficult;
* The biphasic pill maintains a constant oestrogen dose throughout the cycle,
with a change in progesterone mid-cycle. It offers no particular advantage over
the other two preparations and is not often prescribed;
* The ‘minipill’ contains progesterone only and is recommended for new
mothers and those who are sensitive to the oestrogen component of other pills.
Its main drawback is that it has a higher failure rate than the other
formulations.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/contraceptive-pill.html


6. Easy moves to rev the metabolism:
To take off extra inches, you don't necessarily need to start power walking,
running, swimming or adding more time to existing cardio workouts. These are
great calorie-burning options, but there is something else you can do --; a
secret weapon in the fight against flab. It's strength training.
Research has shown that adding just 3 pounds of muscle can increase resting
metabolic rate by 7%. This means that with a little more muscle, your body burns
more calories every day. This can add up over time and might be just the thing
to make a difference in your weight management.
Even if you don't have a weight problem now, managing your weight can become
more difficult as you get older. Because the average adult experiences a 2% to
5% reduction in metabolic rate every decade, our bodies burn fewer calories (but
we might still be eating the same amount of food). Strength training can make up
for what age is taking away.
Just a few minutes of simple exercises at home every day can get you on track.
Try these exercises to start:
More... From the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-matters26feb26,1,4670600.st\
ory?coll=la-health-fitness-news


7. Dr. Gabe Mirkin's E-Zine:
* Q & A: What’s the best way to treat stress fractures?
Bone stress fractures are very common sports injuries. Any trauma to bones, such
as repeated pounding when your heel strikes the ground during running, or
landing on your feet after grabbing a basketball, can cause small cracks on the
surface of bones called stress fractures. In healthy athletes, they can take
from 3 to 12 weeks to heal, forcing an athlete to lose valuable training time.
A study from Tulane University shows that intravenous pamidronate can heal these
fractures quickly and keep you playing (Clinical Journal of Sports Medicine,
March 2005). Bones change constantly. Calcium is carried from bones by cells
called osteoclasts and carried into bones by cells called osteoblasts.
Bisphosphonates such as pamidronate prevent osteoclasts from carrying calcium
from bones. The athletes received five weekly intravenous infusions of
pamidronate and were able to continue training.
Remember: Although temperature compresses may be of some assistance, REST is key
with stress fractures. It’s important to focus on the long-term! If you have
to sacrifice a short amount of training time or register for a different race in
order for your fractures to heal properly … DO IT! It WILL be worth it in the
long run!. We recommend that you also consult your normal physician and/or visit
a specialist (such as an orthopedic surgeon).
* Cross-transference Helps If You Are Injured
Most athletes are so afraid to lose conditioning that they get very frustrated
when they are injured. They can maintain fitness by using a training technique
called cross-transference,
and so can you. It surprises most people to hear that exercising one leg or arm
helps to maintain strength, endurance and power in the other limb. A review of
16 well-controlled scientific studies shows that strength training of the
opposite limb strengthens the inactive muscles by about eight percent, equal to
about half the increase in strength of the trained side (Journal of Applied
Physiology, November, 2006).
We think that cross-transference acts on the brain to strengthen nerves, rather
than muscles. Each muscle is made of millions of fibers, and each fiber is
stimulated by a single nerve. When you exercise, your brain sends messages along
these nerves, telling only about five percent of the nerves to contract at the
same time. With training, your brain learns to contract a greater percentage of
muscle fibers simultaneously. The more you practice a specific exercise, the
greater percentage of your muscle fibers you can contract at the same time, so
you can lift heavier weights.
Earlier studies have shown that lowering weights with one arm strengthens the
other arm even more than raising a weight. We know that you become stronger by
exercising against greater resistance and the heavier the weight that you lift,
the greater the gain is strength. A person can lower a heavier weight than he
can lift when gravity works with him. Exercising one arm makes the other
stronger by teaching the brain to coordinate the muscles in the other arm, and
the heavier the weight that you lift with one arm, the more strength you will
gain in the other.
* Dear Dr. Mirkin: Why do you recommend adding salt when everyone else tells us
to stay away from it?
Salt can be both harmful and helpful. Too much salt can cause high blood
pressure, clotting, heart attacks and strokes, but lack of salt can cause muscle
weakness, fatigue, and headaches and it even can raise blood pressure,
cholesterol, insulin and blood sugar. Concern about salt comes from the fact
that most people get far too much in packaged foods, animal products, fried
foods and preserved foods, and they lose very little because they seldom
exercise. However, many health conscious people are at risk for low-salt
syndrome when they follow a plant-based diet that contains very little salt and
then lose salt through sweat when they exercise.
A recent study from the University of Minnesota showed that regular exercise
prevented high blood pressure in salt-sensitive people who were placed on a
high-salt diet (Journal of
Human Hypertension, May 2006). I know this is true for me. I eat a mostly
vegetarian diet with seafood, exercise one to five hours a day, and add a lot of
table salt to my food. My blood pressure is 100/50. In the old days when I
ate a lot of meat and prepared foods, my blood pressure was 160/110. I take no
medication.
From Dr. Mirkin.com at:
http://www.drmirkin.com/


8. Speed And Endurance Are Doled Out By The Pound:
The conspicuous size differences between beefy sprinters and lithesome distance
runners are dictated by simple rules of form and function, according to
researchers from Rice University and the Texas Medical Center's National Center
for Human Performance. Specifically, the greater bulk of speed demons is
explained by their need to hit the running surface harder to attain their faster
speeds.
Details of the findings linking the speed a runner needs to achieve and the
ideal body mass for performance appear in the July 15 issue of the Journal of
Experimental Biology in a study authored by Peter Weyand and Adam Davis.
“We found that regardless of the runner's race specialization or gender, we
could link an ideal body mass for running performance to how hard a runner
needed to hit the ground,” said Peter Weyand, assistant professor in
kinesiology and lead author of the study. “The mechanical requirements of
running and racing at different speeds are related to the notable differences in
body types long-observed among specialized track athletes — and even among
animal runners in nature.”
Previously, scientists and others considered massiveness in any form to be
disadvantageous for running performance. This idea was based on studies of
distance runners and studies of the limited running abilities of elephants and
big dinosaurs. However, Weyand and Davis found the trade-offs involved in
specialization for speed versus endurance conform to precise body-mass rules.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2005/07/050712225041.htm


9. Making Your Workouts, High Quality Workouts:
The miles were ticking away quickly as the brisk wind pushed us all the way back
home. My fellow cyclist asks, “What are some good foods to eat after a hard
five hour ride like today?” I asked what he ate after his ride yesterday and
it wasn’t pretty. The weary cyclist shrugged and sheepishly said, “Bagel,
cream cheese, and nova and oh then later in the day a bowl of ice cream.” I
shook my head in disbelief and started outlining my next article. Well this is
it.
To get the most out of this article there are some important concepts to
understand. First, the quality of each and every workout you do is very
important. The more high quality workouts you have the better your race will be.
Second, to get the highest quality workout you need to fuel yourself with high
quality foods and drinks. Third, when you eat and not just what you eat is very
important to get the most out of each workout.
Now, coaches who put together training plans routinely will string together
multiple days of hard sessions to elicit various responses in the body. How and
what they program in the workouts is another article but let’s just say that
these taxing workouts can be in various periods of training. Now every athlete
is different and requires different amounts of fuel before, during and after
exercise. Yes that is right, you should be eating before you workout.
According to renowned sports nutritionist and author Monique Ryan, glycogen
stores are reduced significantly overnight while you sleep. Some experts say
these vital energy stores can be reduced by 30-40 percent and this is precisely
the reason to eat a breakfast before a workout or race. Now every person has
different tastes but you will want to look for complex carbohydrate foods like
oats or multi grain cereals. It would be beneficial to keep away from high fat
foods like bacon or sausage. Also, try to eat your meals 1-2 hours prior to
exercise.
More...from TriFuel at:
http://www.trifuel.com/training/bike/making-your-workouts-high-quality-workouts


10. A Boot Camp for Men With a Shy Side:
AFTER hibernating in front of the television for four months, Matt Goodrich felt
flabby. He wanted a rigorous regimen to rouse his body from its winter slumber.
But there was just one problem: Mr. Goodrich, a 33-year-old married father of
two, did not want women to see him in all his sweat-stained glory.
“The idea of girls watching me as I struggle through my situps made me a
little nervous,” said Mr. Goodrich, a sales representative in Beverly Hills,
Mich.
Not least because watching a ripped woman do more crunches than him would crush
his spirits.
When a friend told him about a 12-week men’s-only fitness boot camp that
promised to banish his love handles with sets of hanging leg raises and one-arm
push-ups, Mr. Goodrich leapt at the chance.
“That it was just guys made it that much easier to sign up,” he said.
After years of slimming down brides for their big day, or offering mixed
classes, boot camps are going back to their roots with all-male programs that
cater to those who prefer not to exercise in the company of women. Enlistees of
these men-only camps say they are drawn by the focus on muscle building, seeing
the same guys up to five days a week, and what they feel is a tougher workout
than those offered to women.
More...from the NY Times at:
http://www.nytimes.com/2007/03/01/fashion/01Fitness.html?_r=1&ref=fitnessandnutr\
ition&oref=slogin


11. Don't Have a Cow:
Runners cutting back on meat can get the protein they need--with smart choices.
When Zoe Stagg, a 28-year-old runner who lives in New York City, gave up eating
meat, she was thrilled at first. "I felt lighter, cleaner, like I was giving my
body all this 'pure' fuel," she says. Within weeks of eliminating poultry, beef,
and even eggs from her diet, Stagg saw her race times improve dramatically: She
shaved nearly 15 seconds per mile off her 5-K pace.
Many new vegetarians say they have more energy, says Enette Larson-Meyers,
Ph.D., R.D., and author of the new book Vegetarian Sports Nutrition (Human
Kinetics, 2006). While no studies explain why switching to a plant-based diet
makes some people feel better, Larson-Meyers suspects it's related to easier
digestion and lower fat intake. And plenty of research attests to the health
benefits of a vegetarian diet. The Adventist Health Study--a 40-plus-year look
at the relationship between diet and health by researchers at the Loma Linda
University in California--has found that vegetarians have lower rates of heart
disease, live about three years longer than carnivores, and have a lower risk of
nearly every type of cancer, including lung, stomach, pancreas, colon, bladder,
and breast.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-242-303-308-10861-0,00.html?cm_mmc\
=Extra%20NL-_-2007_03_01-_-Nutrition-_-Dont%20have%20a%20cow
[Long URL]


12. Ultrafit's e-Tips For Endurance Athletes:
March 2007 - Volume 10, Number 3
©2007 Ultrafit
Tips in this issue...
All Athletes: Should You Race with a Power Meter?...by Dirk Friel
Cyclists: Specificity of Training...by Andy Applegate
All Athletes: Relaxation Training for Improved Performance...by Marc Strickland
Cyclists: Strength Workouts...by Marty Gaal
All Athletes: Fat Phobia, Diet and Bone Mineral Density...by Woofie Humpage
All Athletes: Transitioning to Pre-Season Mentality...by Al Lyman
Triathletes: Get a Feel for the Water...by Karen Buxton
More...from UltraFit at:
http://www.ultrafit.com/newsletter/march07.html#FF


13. Water Frequently for Best Results:
By Chris Carmichael with Jim Rutberg
Being properly hydrated has its perks. A well-hydrated body suffers less
fatigue, fewer headaches, enjoys clearer skin, greater flexibility. In general,
water puts you in a better mood. The majority of the US population, however,
lives in a chronic state of dehydration. I have often told athletes that the
first and best response to feeling “off” is to start drinking fluids
immediately. It’s actually one of the simplest ways to improve your
performance.
Being dehydrated by as little as 2-percent can hinder performance by as much as
10 percent. That might not seem like a lot, but if you can typically run a 5k in
21:45 (a 7-minute pace), a 10-percent drop slows you down over two minutes! And
even worse, when dehydration increases to 5 percent, performance declines by 30
percent (that’s over 6 minutes in the same 5k course). And here’s the bad
news: If you’re already 2-percent dehydrated when you start a workout,
there’s a pretty good chance you’ll be 4- to 5-percent dehydrated during it.
More...from Train Right at:
http://www.trainright.com/info.asp?action=display&uid=4652


14. Endurance Recovery:
Bob Seebohar MS RD CSCS Director of Sports Nutrition, University of Florida
Talk to ten endurance athletes and you'll get ten different post-workout
recovery concoctions. Should you focus on protein, vitamins, carbohydrates or
simply purchase one of the many recovery products that line store shelves and
appear in magazine ads? Most supplement ads tout 'maximum recovery,' but it's
important to maintain awareness of some key principles with solid clinical
research supporting their effects. Keep in mind that no supplement will allow
you to go from a sedentary lifestyle, or one with limited training, to a 20 hour
per week training schedule overnight. Gradually increasing the volume and
intensity of your training will allow physical and physiological changes on the
structural and cellular level, which support strong performance increases. The
following recommendations can help you stay fueled during your scheduled
training program and during periods of high mileage and intense training.
Recover from what?
Before getting into the importance of additional nutrients in recovery, we need
to ask the question, recover from what? Since endurance athletes are involved
with such varied workouts, there is no single product or magic food that can
supply what is needed for all these workouts. Workouts and races come in many
different lengths and intensities, and two types of workouts in particular are
of utmost importance to recover from: glycogen depleting or maximum lactate. A
glycogen depleting workout is one during which you have put in enough hours to
deplete the glycogen stores in your working muscles and are on the brink of
bonking. A century ride or a two and a half hour run at moderate intensity are
good examples of glycogen depleting workouts. During training sessions when you
exceed your lactate threshold (AKA anaerobic threshold), you are in the realm
of maximum lactate workouts. Characterized by considerable lactate buildup in
the working muscles, these workouts involve repeat intervals nearing your
maximum heart-rate combined with a period of rest. You can see why it's
important to know what you are recovering from before you decide what to use for
recovery. Most other workouts do not need special recovery strategies as long
as duration and intensity are lower than the workouts just described. Be wary
of general recommendations that are entirely too broad to be effective.
The following are the most important nutritional strategies to focus on for
optimal recovery. Remember that these focus entirely on post-workout recovery.
True nutrition recovery begins before a workout since you want to make sure your
fuel and fluid stores are full prior to exercise (this helps to speed the
post-workout recovery process).
More...from InsideTri at:
http://www.insidetri.com/portal/news/news.asp?item=107395


15. This Week in Running:
10 Years Ago- Dieter Baumann won the German Indoor Championships 3000m by more
than 17 seconds over
Marc Ostendarp, 7:39.32 to 7:56.85. Thorsten Naumann was 3rd in
8:03.35. The women's
title went to Kristina Wollheim who ran 9:15.63 to defeat
Luyminita Zaituc (9:16.43).
20 Years Ago- Doug Padilla won the USA 3000m Indoor Championships in 7:51.03.
Close behind were Terry
Braham in 7:51.63, Richie Harris (7:53.52), and Brian Abshire
(7:54.64). Lesley Ann Lehane
won the women's title with her 8:44.68 but finished 2nd behind
Muricica Puica (ROM) who
ran 8:43.49. Leslie Seymour was 3rd in 8:55.22 with Cindy
Bremser 4th in 8:59.55.
30 Years Ago- Brian Maxwell (CAN) won the Trail's End (OR/USA) Marathon in
2:14:43.6, narrowly defeating
John Bramley (USA) who ran 2:14:46. Ron Wayne (USA) was 3rd in
2:17:59 while 61 year-old
Clive Davies (USA) ran 2:50:54. Irene Griffith (USA) broke 3
hours to win the women's race
in 2:55:34 while Penny DeMoss (USA) and 12 year-old Debbie Koffel
followed with 3:02:35
and 3:04:38 respectively.
40 Years Ago- John Farrington won the AUS 10,000m championships with a 29:34.8
and Ron Clarke won the next
day's 5000m in 13:51.2.
50 Years Ago- Klaus Richtzenhain (GER) defeated Günther Havenstein (GER) by
8:16.4 to 8:17.2 in a 3000m indoor
race in Dortmund GER.
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.

16. Nutrition: What Is So Important About Iron?
From Vegetarian Sports Nutrition by Enette Larson-Meyer.
Every living cell—whether plant or animal—contains iron. Most of the iron in
your body is found as part of two proteins called hemoglobin, which is found in
red blood cells, and myoglobin, which is found in muscle cells. Hemoglobin in
blood carries the oxygen you breathe into your lungs to all tissues throughout
the body, and myoglobin in muscle holds and stores oxygen for use during
exercise. Myoglobin is particularly important for aerobic muscle fibers that are
also called slow-twitch red (or type I) fibers. In fact, it is the myoglobin
that makes endurance muscle reddish in color and may help explain why chickens,
with white muscle in their breasts, are able to fly just a few feet, but ducks,
with dark muscle in their breasts, can fly for hours.
The iron in hemoglobin and myoglobin is key because it has special chemical
properties that allow it to carry oxygen and then release it to the tissues as
needed. Your cells—particularly your working muscle cells—need a regular
supply of oxygen to produce energy. Iron-containing hemoglobin is also needed to
assist in the elimination of carbon and hydrogen atoms released during the use
of carbohydrate and fat fuels for energy, forming carbon dioxide and hydrogen.
Thus, having adequate iron stores is particularly important during exercise when
the hemoglobin-rich red blood cells shuttle between your lungs and exercising
muscle, bringing in fresh oxygen and eliminating carbon dioxide.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070302_HK_Iron.html


17. Another shot at glory:
Former high school athletes discover, years later, that it's not too late to
recapture the joy of sport.
Returning to sports the muscles may not fire as quickly and the bones might
creak a little, but all-out, hard-driving competition doesn't have to stop after
the diploma's in hand. Men and women who gave up their favorite sport after high
school or college are discovering that you can go home again decades later —
be it to the track, the pool, the softball field or the ice rink. And they're
doing it in droves, finding coaches and teams and meets and matches that allow
them to tap into that competitive nature that never waned. Testing themselves
against their peers, or even younger athletes, they're coming back invigorated,
perhaps after experiencing burnout, failing to fulfill goals, or simply missing
their sport. The four people here — a swimmer, pole-vaulter, figure skater and
wrestler — will never make it to the Olympics, but that's OK. As vaulter
Bernie Miller puts it, "You have to go for it, over and over again. Even if you
failed at least you can say, 'I attempted it and I felt good doing it.' You have
to pursue that dream."
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-glorydays26feb26,1,124457.story?col\
l=la-utility_top-fitness


18. Plantar Fasciitis:
I often get patients walking in my office with a complain of heel pain. There
are multiple causes of heel pain one of them being plantar fasciitis
(plant-er-fa-she-eye-tes).
What is plantar fasciitis?
The name plantar fasciitis is somewhat misleading. The suffix “itis” means
inflammation. And the plantar fascia is a band of fibrous tissue that extends
along the bottom of the foot from the heel to the toes. Therefore plantar
fasciitis should mean inflammation of the plantar fascia. However, in recent
years it has been found that there is usually no inflammation present. What has
been found is degeneration in the plantar fascia (scar tissue).
What is scar tissue?
With overuse of the plantar fascia, tiny tears form in the tissue. In the
healing process our body attempts to repair that fascia with scar tissue, much
like that scar that forms on the skin when you have scrapped or banged your
elbow. As you can imagine, scar tissue is not as strong and flexible as normal,
healthy undamaged tissue. Over time we can have a build up of this fibrous scar
tissue if too much stress is put on the plantar fascia. This can lead to pain
and dysfunction because this replacement tissue lacks the strength and
flexibility of healthy tissue.
What are the symptoms of plantar fasciitis?
The classic symptoms of plantar fasciitis is pain under the heel that is worse
in the morning or prolonged period of rest. The first few steps are really
painful and that pain decreases with walking. When more advance there is also
pain during normal activities.
How is plantar fasciitis treated?
Rest, ice and anti-inflammatory have traditionally been advised for plantar
fasciitis with limited results. Some people may have this pain for months and
even for more then 2 years with improper treatment. Since there is usually no
inflammation but a scar tissue build up it important to break down the scar
tissue. One soft tissue treatment technique that I use in my office is Graston
technique. Patients usually notice an improvement of there symptoms on the
first treatment. For more information on Graston technique visit my website at
www.drstevepelletier.ca Other deep soft tissue technique can also work well to
treat this condition. Orthotics might also be beneficial in some people to help
support and relieve pressure on the plantar fascia. Extracorporal shock wave
therapy can also be beneficial in patient in which other conservative therapies
have failed.
Dr. Steve Pelletier ♦ Centrum Chiropractic Clinic ♦ (613) 830-4080 ♦
mailto:steve@...


19. Report questions value of some vitamins:
An analysis of 68 studies indicates that antioxidant supplements may do more
harm than good
Adding to a growing scientific consensus, a large Danish study released Tuesday
found that vitamin E and other antioxidant supplements provided no health
benefits and might even produce a small increase in the incidence of death.
The report in the Journal of the American Medical Assn. was immediately
criticized by vitamin makers and some researchers, but its findings are similar
to other studies suggesting that supplements are not as quick and easy a way to
improve health as their promoters claim.
Supplements "have great biological plausibility, and we all wish that they would
work," but they do not, said Dr. Edgar R. Miller of Johns Hopkins University,
who was not involved in the new study.
More...from the LA Times at:
http://www.latimes.com/features/health/la-sci-antioxidants28feb28,1,5314468.stor\
y?coll=la-headlines-health


20. Muscle-Bound:
The young teacher paced between the rows of teenagers. It was his second day on
the job, and he was nervous. His heart was pounding. His tie felt unbelievably
tight. Suddenly, it was hard to breathe. Really hard. He could feel sweat
beading coolly on his face. He glanced at the clock. Could he make it to the end
of the period? Finally, the bell rang — class was over.
The hallway to the nurse’s office seemed to stretch out into the distance. He
could feel himself go through the motion of breathing, but the air didn’t seem
to make it to his lungs. “I can’t breathe,” he croaked, leaning against
the door of the medical office. The school nurse led him to a bed. He could hear
her asking questions, trying to get more information, but it was hard to speak.
She removed his tie, then placed a mask over his mouth and nose. The cool rush
of oxygen brought some relief from the sense of drowning on dry land. The next
thing he remembered was being loaded into an ambulance.
At the hospital, doctors diagnosed a massive pulmonary embolism, which occurs
when part of a blood clot breaks off and is carried through the circulatory
system into the vessels of the lungs. In this patient, it was a very large clot,
which prevented most of the circulating blood from reaching his lungs, where the
oxygen he breathed could be exchanged. He was started on blood thinners and
admitted to the I.C.U. As soon as he was stable, the doctors turned their
attention to the clot itself. Where did it come from? Why did it form? They
needed to find out because another assault like that could kill him.
More...from the NY Times at:
http://www.nytimes.com/2007/02/25/magazine/25wwlndiagnosis.t.html?_r=1&ref=healt\
h&oref=slogin



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.

March 2-4, 2007:
European Athletics Indoor Championships - Birmingham, GBR

March 3, 2007:
Ironman New Zealand - Taupo, New Zealand

March 4, 2007:
ABC 7 Sarasota Marathon - Sarasota, FL

Alpharetta Marathon - Alpharetta, GA

City of Los Angeles Marathon - Los Angeles, CA
L.A. Times Marathon Coverage

Little Rock Marathon - Little Rock, AR

Napa Valley Marathon - CA

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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Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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our FrontPage. If you post to the mailing list and
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Have a good week of training and/or racing.

Ken Parker
Runner's Web
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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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