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
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Canadian Olympians.

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women:
The RunnersWeb5K.com Race for Women has been renamed in memory of Canadian
Olympian Emilie Mondor who died in a car crash September
9th on her way to her high-school reunion. Emilie had just completed a 2 hour
plus run along the Ottawa River during which she
talked with her coach about the upcoming Philadelphia Half-Marathon (September
17th) and the New York City Marathon in November.
For a story on Emilie read Emilie Mondor: Life Cut Too Short at:
http://www.runnersweb.com/running/news/rw_news_20060913_LB_Mondor.html
The first RunnersWeb5K.com Race for Women was held on June 24th at Ottawa's
Aviation Museum. Canada's #2 ranked marathoner, Nicole
Stevenson, won the race in 16:28. Thirty-five women ran under 20 minutes. For a
race report and photos go to:
http://www.runnersweb.com/running/news/rw_news_20060624_RunnersWeb5K.html.
The 2007 race date will be Saturday, June 23, 2007. The prize money will be
increased from $3,000 to $5,000 for open and masters
runners. The team competition will be expanded to include Open, Club and
University Teams. A children's (12 and under) 1K run will
also be held.
More information at: http://www.emiliesrun.com and at http://www.somersault.ca
Online race registration is now available through Events Online at:
http://www.eventsonline.ca/events/somersault_rweb/
We have added a Google Group for Emilie's Run. Join and the group and contribute
at:
http://groups-beta.google.com/group/emiliesrun?hl=en

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

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

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

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

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


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THIS WEEK:
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It should have read 2,257 instead of 22,257! We wish!

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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
developed by Active Trainer Coaches. Select the program that
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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
race and go! The schedule will automatically be
entered into your log. It is as simple as that...
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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
be able to use this information in the future to evaluate performance, keep
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
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 will only post notes here regarding running and triathlon topics of interest
to the community.
We have NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Nutrition: Can Supplements Be Trusted?
2. Jet Lag Nutrition Tips
3. Sportsmedicine: Sports Massage
The fitness-related benefits of sports massage.
4. The science of sleep
5. Nike+iPod Only for Fitness Runners
6. Jet Lag Nutrition Tips
7. Sports Nutrition
Modern Day Nutrition for the Weekend Warrior.
8. Stress & Overtraining : Strategies to ward off overtraining by dealing with
stress from all sources.
9. Bad knees bearers
Knees holding up? Ankles OK?
10. This Week in Running
11. Walking: It's good for everything
A simple, brisk stroll has more benefits than you might think, and it's an
easier sell than the high-velocity programs of the '70s.
12. A Glossary For Runners
13. Last-Minute Marathon Preparation Tips
14. Heart Disease In A Marathon Runner: Is Too Much Exercise A Bad Thing?
15. Dr. Gabe Mirkin's Fitness and Health e-Zine
16. Biomechanics contribute to plantar fasciitis treatment
Many factors go into developing a preventive protocol and proper care for this
condition.
17. Overcoming Worry: The Calming Power of Exercise
18. Mom's weight, fitness affects newborn's fatness
19. Study shows why exercise boosts brainpower
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Which is the top U.S. marathon?"

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:
"Which of the following magazines do you read on a regular basis?
Answers Percent
1. Runner's World 32%
2. Running Times 18%
3. Triathlete Magazine 20%
4. InsideTri 14%
5. Competitor 2%
6. Sports Illustrated 14%


FIVE STAR SITE OF THE WEEK: Dallas Athletes.
Dallas Athletes provides beginner to expert athletes with the support, training
and group activities needed to achieve their
personal fitness goals.
Founder Tom Ryan started the organization with one simple focus in mind:
* to help individuals access their potential using fitness as a means for goal
setting and achievement.
Dallas Athletes focuses on the beginner and intermediate athlete. All of our
programs are designed to help an individual enhance or
discover multiple areas of fitness, nutrition and sport. Many of our members are
first time triathletes, have done some running,
can't swim very well and have a bike straight out of Mayberry RFD! Some have
never run a mile, yet set goals for a half marathon.
Others have been active in sports for a number of years. The one common
denominator for all members is they have a desire to enhance
their fitness. From beginner to elite, Dallas Athletes seeks to benefit its
members and the community.
Check out the website at:
http://www.dallasathletes.com/about_us.php


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. Nutrition: Can Supplements Be Trusted?:
From Vegetarian Sports Nutrition by Enette Larson-Meyer
Although the practice of medicine is, for the most part, grounded in science,
the same cannot necessarily be said for supplements.
For a medical treatment to become an accepted practice or standard of therapy,
there must be evidence, supplied by human clinical
trials, that the treatment is likely to benefit rather than harm the people who
receive it. If a treatment shows no benefit, it will
not make it into the standards of care manual or to the shelves of your local
pharmacy.
For a prescription or over-the-counter drug, the U.S. Food and Drug
Administration (FDA) requires that pharmaceutical companies
conduct clinical trials in adults before seeking approval. During these trials,
the participants' response, side effects, and
established doses are monitored and documented. The study results are then
reported to the FDA and likely submitted for publication
in peer-reviewed scientific journals. Although not perfect, this process,
lasting approximately 15 years from discovery to consumer
use, reduces the likelihood that ineffective and unsafe drugs reach the market.
Once a drug is released, the FDA mandates that
information pertaining to the drug's active ingredients, safety, dosage, and
expected reactions be available and also expects
physicians to report any ill effects experienced by patients taking the drugs.
The drug may then later be removed from the market.
This recently happened with the weight-loss drug Redux.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070315_HK_Supplements.html


2. Jet Lag Nutrition Tips:
Bob Seebohar MS, RD, CSSD, CSCS
Race season is coming up quickly and with that comes travel. Whether you are
traveling across the United States or internationally,
jet lag can pose a performance problem. Timing of your sleep/wake cycle is
regulated by a biological clock located in your brain.
When you rapidly cross time zones, this clock cannot adjust quickly enough which
causes biological processes to become disrupted and
"out of tune".
The severity of jet lag is variable and is dependent upon the number of time
zones crossed, the direction traveled (east or west)
and athlete susceptibility. Jet lag will not occur if you stay in the same time
zone because there is not a change to your
biological clock. However, typical responses to travel can occur within the same
time zone which include stress, dehydration and
muscle stiffness.
Jet lag not only makes you feel groggy and tired but more importantly, it can
have a negative impact on your performance due to the
following consequences associated with it:
* Decreased alertness
* Decreased concentration
* Reductions in anaerobic power
* Prolonged reaction time
* Reduced strength
Typically, the rule of thumb states that it takes about one day for your
biological clock to adjust to each time zone you cross.
However, it is possible to shorten this time by following these specific
nutrition guidelines as you travel to and from your races.
2 weeks prior to travel
* Contact the airline you will be flying on and arrange for a special in-flight
meal to include a low-fat, vegetarian or fruit
option.
6 days to 1 day prior to travel
* Shop for your favorite "safe foods" that you can eat in case the food
presented to you is not to your liking. Have at least 4-5
staple foods that are "GI safe", that is, do not cause discomfort in your
digestive system.
2 days to 1 day prior to travel
* Pack your personal travel nutrition kit. Remember to pack enough for the
flight, layovers, wait times and delays. Include the
following:
~ Water bottle
~ Sandwich or portable meal
~ Fruits (fresh, dried)
~* Fruit juice
~ Energy bars, crackers, dry cereal, trail mix, bagels
~ Powdered sports drink
~ Extra sandwich bags
* Remain hydrated. Be sure that your urine is clear to pale-yellow in color
throughout each of these days.
Day of travel
* Ensure that you are well-hydrated.
* Put your travel nutrition kit in your carry-on luggage.
In flight
* Immediately adjust your eating schedule to your destination time zone (not to
the airline food serving schedule).
* Consume a minimum of 8 ounces of fluid (preferably water or a sports drink)
every hour.
* Monitor your hydration status by the frequency of using the bathroom. Try to
urinate every 2-3 hours.
* Avoid alcohol.
* If you consume caffeine, do it on the destination time zone.
These nutrition recommendations will help to lessen the effects of jet lag but
remember that there are many other variables involved
with jet lag. Nutrition is just one piece of the jet lag puzzle.
From First Endurance at:
http://www.firstendurance.com


3. Sportsmedicine: Sports Massage:
The fitness-related benefits of sports massage
Massage is one of my all-time favorite injury rehabilitation techniques. I'd
even go as far as saying; it's the most effective form
of injury rehabilitation therapy for speeding the healing process and preventing
re-injury. Without it, the injured athlete very
rarely recovers fully.
Massage is the earliest form of physical therapy on record. It was used and
documented as early as 3000 years ago. Athletes have
been using it for decades to improve their athletic performance. The 1924
Olympics brought sports massage into the spotlight when
Paavo Nurmi, the "Flying Finn" won 5 gold medals in one day, and word spread
that massage treatments were a part of his training
regimen.
Sports massage is often used on injured athletes to speed healing and reduce
downtime. It can also be used on healthy athletes after
a vigorous workout to promote recovery and reduce the tension created by tight
muscles. The increase in circulation, reduction in
scar tissue and lesions, and relaxing of the muscles all help speed healing and
improve recovery. Another benefit of quality massage
is the prevention of injuries. The muscles become more supple and resilient with
massage.
What is Massage?
Massage is the process of pressing, stroking, kneading, and rubbing the body to
relax the muscles, improve circulation, relieve
pain, stimulate the skin and hormone secretions, and improve proprioception.
Massage's benefits reach below skin level. The muscles,
tendons and ligaments are all affected by massage.
Massage should be performed by trained practitioners. When seeking a massage
therapist it is important to seek one with the proper
credentials. You would not go to a neurosurgeon without the proper licensing,
and, you should not trust your body to an unlicensed
massage therapist. Certifications or licenses are important but references are
the key to finding a good masseuse.
Although some aspects of massage can be performed by an athlete upon themselves,
it is difficult to relax completely while doing
self-massage. Because of this, self-massage may only be effective on small areas
of injury or for short-term relief of cramping or
other muscle injury or illness.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070313_TSH_Sports_Massage.html


4. The science of sleep:
Napoleon and Margaret Thatcher needed only four hours, Einstein functioned his
genius best with 10. Some of us obsess about it, some
try to beat it.
Whether you are a night-owl or an early-bird, we all need it: sleep, beautiful
sleep. Do without it and it will soon strike its
revenge, wreaking havoc on your brain, damaging your health.
And yet we know so little about it. "It's one of the last mysteries of biology,"
says Professor Anne Wirz-Justice, a New
Zealand-born Swiss academic, a world authority on sleep and human biological
rhythms.
"We spend a third of our lives in this strange state, and it must be important
because all creatures great and small have sleep."
Wirz-Justice is back in New Zealand as a Hood Fellow of Auckland University, and
this week gave the first of four public lectures on
the science of sleep. She is a 10-hour-a-night sleeper, when she gets the
chance. It's a revelation she knows will prompt gasps or
sniggers from others - in modern society, sleeping in is seen as a weakness or
deficiency.
"Those of us who like to sleep longer are considered lazy," she says. "But it's
not true."
She should know.
* The amount of sleep we need is partly genetically pre-determined.
Traditionally, Western society has deemed that eight hours' sleep is the right
prescription for everyone. But it's not as simple as
that - and it no longer seems to be true.
A study of American sleep patterns in the 1970s found eight hours was the
average, says Wirz-Justice. But 20 years later, the same
study found the average had dropped to seven. It's a phenomenon she expects is
common elsewhere, including New Zealand.
More...from the New Zealand Herald at:
http://www.nzherald.co.nz/category/story.cfm?c_id=35&objectid=10427970


5. Nike+iPod Only for Fitness Runners:
by Adam C. Engst
I've been putting this review off, because it doesn't thrill me to warn even a
subset of people away from a popular product. But
that's exactly what I have to do - in short, although the Nike+iPod Sport Kit
can be a fun addition for anyone who runs with an iPod
or wants a bit more encouragement to run, competitive runners shouldn't bother
with it. It simply isn't worthwhile as a training aid
for anyone who values distance and pace accuracy.
First, some background. I'm a competitive runner. I train with the High Noon
Athletic Club at Cornell four or five days per week,
and I like to run about 40 miles a week. At least one of those days will be a
speed workout and another will be a long run. In the
summer or fall, I often race on weekends, at distances from 5 kilometers to 10
miles, including numerous trail races. In the winter,
I run indoor track, concentrating on the mile and 2 mile races and their metric
counterparts, the 1500 and 3000 meters. Although I'm
sufficiently grown up that I don't need to win to feel good about myself, I do
push hard, and one of my happiest moments in 2006
came in December when I broke my 21-year-old high school personal record for the
2 mile by 2 seconds. For that race, I was planning
lap splits to the second and taking into account the 18 meter extension beyond
16 laps. For me, running is a hobby, a social
activity, great exercise, and a needed mental break, but for what I do, accuracy
also matters highly.
What I'm trying to convey is how, as a competitive runner, my opinions are akin
to those of a professional graphic designer faced
with a program that claims to bring illustration to everyone.
More...from TidBITS at:
http://db.tidbits.com/article/8903


6. Jet Lag Nutrition Tips:
Bob Seebohar MS, RD, CSSD, CSCS
Race season is coming up quickly and with that comes travel. Whether you are
traveling across the United States or internationally,
jet lag can pose a performance problem. Timing of your sleep/wake cycle is
regulated by a biological clock located in your brain.
When you rapidly cross time zones, this clock cannot adjust quickly enough which
causes biological processes to become disrupted and
"out of tune".
The severity of jet lag is variable and is dependent upon the number of time
zones crossed, the direction traveled (east or west)
and athlete susceptibility. Jet lag will not occur if you stay in the same time
zone because there is not a change to your
biological clock. However, typical responses to travel can occur within the same
time zone which include stress, dehydration and
muscle stiffness.
Jet lag not only makes you feel groggy and tired but more importantly, it can
have a negative impact on your performance due to the
following consequences associated with it:
* Decreased alertness
* Decreased concentration
* Reductions in anaerobic power
* Prolonged reaction time
* Reduced strength
Typically, the rule of thumb states that it takes about one day for your
biological clock to adjust to each time zone you cross.
However, it is possible to shorten this time by following these specific
nutrition guidelines as you travel to and from your races.
2 weeks prior to travel
* Contact the airline you will be flying on and arrange for a special in-flight
meal to include a low-fat, vegetarian or fruit
option.
6 days to 1 day prior to travel
* Shop for your favorite "safe foods" that you can eat in case the food
presented to you is not to your liking. Have at least 4-5
staple foods that are "GI safe", that is, do not cause discomfort in your
digestive system.
More...from First Endurance at:
http://www.firstendurance.com/jet_lag.html


7. Sports Nutrition:
Modern Day Nutrition for the Weekend Warrior.
The ancient Greeks knew that building an athlete required more than rigorous
training, consuming appropriate foods and allowing the
body time to recover to attain peak performance worthy of Mt. Olympus. Men and
women alike still appreciate the art of a chiseled
physique, even if adorned on an ancient statue. And today's "weekend warriors"
can challenge the physique, strength and stamina of
even Hermes' speed and Hercules' strength. Though the attire has changed-or
specifically, is now donned-in sports, Ares still
summons his call to the athlete warrior-be it to pump iron or pound the
pavement-and with the right ingredients, one can build a
stronger, leaner body less susceptible to oxidative damage while improving
immunity in the process.
Whether designed for women or men, sports supplements are a dominant category
within the natural products arena. The global market
for sports nutrition products is worth nearly $30 billion (US), with this level
projected to rise to $36 billion by 2010, a compound
average growth rate of 6.5 percent (Global Industry Analysts Inc.).1 Of this,
the U.S. market is expected to reach $17.5 billion by
2010, a compound growth rate of 6 percent; however, the greatest annual growth
rates are expected in Europe at an estimated 9
percent.2
The product market is predominately based around sports beverages, but the
growth product segment is in sports/energy bars.3 "In the
past, the key targets were athletes, aiming to get a specific performance gain
from the use of the products. One of the key changes
in the past five years is the increased uptake of the products by the general
fitness group," said Aaron Fanning, associate research
scientist, Nutrition and Bioactives Group, Ingredients Innovation.
More...from Natural Product Insider at:
http://www.naturalproductsinsider.com/articles/07mar12feat1.html


8. Stress & Overtraining : Strategies to ward off overtraining by dealing with
stress from all sources:
The simple physiological equation employed by most coaches is this:
training-plus-recovery equals-adaptation. But while there are
literally hundreds of ways of measuring training (eg sets, reps, load, volume,
time and intensity) and a similar number for
measuring adaptation (game performance, lactate threshold, heart rate, speed,
power etc), how many coaches measure or prescribe a
recovery programme, asks James Marshall.
The evidence is that recovery is hugely important for athletes. Of 298 US
athletes who participated in a survey after competing in
the 1996 Atlanta Olympic Games, 35 (12%) said that the number one coaching
decision that affected their performance was
'overtraining/not getting enough rest' (1). In fact, it has been reported that
athletes are often fitter on the plane home than en
route to a competition, simply because of the rest days they have enjoyed after
the event!
Recovery is not just the absence of activity; it can also mean an enhancement of
activity, such as stretching, or a change of
activity, such as swimming instead of running. A coach may assume that if an
athlete is not training he or she is recovering, but
this may not be the case, and athletes may need a specific programme to help
accelerate the recovery process.
The problem is that athletes prefer to focus on what they do best - training -
and getting them to focus on recovery can be
difficult. Indeed, if recovery sessions are not supervised, athletes may try to
slip in extra sessions in order to 'gain an edge'.
Thus, coaches need to monitor as well as prescribe their athletes' recovery
programmes.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/stress-overtraining.htm


9. Bad knees bearers:
Knees holding up? Ankles OK?
I get asked those questions a lot, especially by people who don't exercise much
or those who'd love to run, but can't because their
knees and surgeons' scalpels have been far too intimate.
Maybe I'm just lucky. After 13 marathons and better than 15,000 kilometres of
running on trails, bike paths, sidewalks and streets
over the past five years, my knees are just fine - despite a hairline knee
fracture suffered in high school when a sunken sewer kept
me from catching a football.
Maybe it's genetics. My family tree is planted firmly in the steep, rocky
terrain of a Greek island where weak knees meant you
couldn't tend the flocks or scratch out a living from the soil.
Or maybe it's because I'm a guy.
A study out of Michigan suggests that female athletes may be up to eight times
more likely to suffer knee injuries than males,
probably because of the way they land on their feet.
The researchers found that female athletes tend to land from a jump with a more
flexed ankle. Compared with a male, a female athlete
tends to roll her foot outward with an elevated arch, and there is more knee
abduction and internal rotation.
More...from the CBC at:
http://www.cbc.ca/health/fitness-blog/2007/03/bad_knees_bearers.html


10. This Week in Running:
10 Years Ago- Gabriela Szabo (ROM) won the IAAF World Indoor Championships
(FRA) 3000m by less than
a second over Sonia O'Sullivan (IRL), 8:45.74 to 8:46.19. The
bronze medal went to
Fernanda Ribeiro (POR) who finished in 8:49.79. Haile
Gebreselasie (ETH) won the
next day's men's final with a 7:34.71, well ahead of Paul Bitok
(KEN) in 7:38.84 and
Ismail Sghyr (MAR) in 7:40.01.
20 Years Ago- The Dong-A (KOR) Marathon was entirely a local affair, won by
Jong-Hee Lee in 2:12:21
with Eui-Gu Huh and Won-Tak Kim in close attendance at 2:12:23
and 2:12:26 respectively.
Young-Ok Ahn won the women's race in 2:41:50 with Kyung-Hee Lim
(2:44:03) and Jung-Ja Shin
(2:46:34) following.
30 Years Ago- Karl Fleschen (GER) won the European Indoor Championships (ESP)
3000m, besting Pekka
Paivarinta (FIN), 7:57.7 to 7:59.3. The bronze medal went to
Markus Ryffel (SUI) who
clocked 8:00.3.
40 Years Ago- Werner Girke (GER) won the European Indoor Games (CZE) 3000m in
7:58.6. Rashid Saharafetdinov
(RUS) also broke eight minutes with his 7:59.0. Lajos Mecser
(HUN) was 3rd in 8:00.6.
50 Years Ago- Geoff Warren won the AUS 6 mile title with a 29:38.2 clocking.
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.


11. Walking: It's good for everything:
A simple, brisk stroll has more benefits than you might think, and it's an
easier sell than the high-velocity programs of the '70s.
REMEMBER fitness in the 1970s? All those aerobics classes, leotards and
sweatbands, the endless jogging and velour track suits? Got
to crank up that heart rate to 90% of maximum, experts told us. No pain, no
gain.
But today a new, easygoing message reigns: Leave the spandex at home - you don't
have to sweat or even change your clothes. Simply
take a walk. Aim for least 30 minutes of activity on most days of the week,
experts now advise. Break it up into a few brisk-walking
"snacks," if you prefer. Vigorous exercise is great, they say, but don't feel
pressured.
What happened? Did experts notice that we weren't living up to their
high-heart-rate expectations and decide, with resignation, to
lower the bar? Or has the science of exercise evolved into something more subtle
than, say, Richard Simmons' shorts?
Yes, and yes.
Public health officials are indeed desperate for us to get off our duffs, and
they prefer to set minimum guidelines that don't scare
us off. But, too, research over the last decade has shown that physical activity
doesn't need to be vigorous to be beneficial. Brisk
walking can help prevent cardiovascular disease, colon cancer, osteoporosis and
diabetes, researchers believe. A broader set of
disorders - breast cancer, depression, cognitive decline and sexual dysfunction,
to name a few - might also be helped by regular
strolls around the block.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-walking12mar12,1,5002871.st\
ory?coll=la-health-fitness-news


12. A Glossary For Runners:
Running has a language of its own. Terms like "Fartlek" and "tempo" are often
used by runners of various abilities to describe their
workouts. With the internet and dozens of texts available for the home-schooled
students of distance running, there are few gate
keepers to these terms. When we discuss our running with each other, are we
speaking the same language?
Anytime a conversation about a workout or aspects of an athlete's training
program takes place at Complete Running Programs, we take
care to use terms everyone in the program understands. For example, a "tempo
run" means something different to each runner unless a
definition of the run's intensity accompanies the instruction. Furthermore, any
running done needs to include information pertaining
to the duration of that run (distance and/or time), the intensity (pace, heart
rate, or perceived effort), and the amount of rest
involved (if applicable).
The phrases below include generally used running terminology, along with an
attempt to define them. Where appropriate, an example of
how to apply the term or concept is included after a general definition. Keep in
mind, you may need to ask more specific questions
of your training partners or coaches when some of the terms below are used to
make sure you are all speaking the same language.
More...from Competitor Magazine at:
http://www.competitorsocal.com/article/?Guid=b4c1042f-a1da-4f06-b88d-36836e69492\
5


13. Last-Minute Marathon Preparation Tips:
After marathon runners have completed their final long training runs, there is
little to do but taper, eat sensibly, rest and wait
for race morning. Additional intense training can only prompt injury in the
final two weeks before a marathon. But as race day
approaches and just prior to the race, a personal checklist is a good idea. A
few days prior to the race:
Trim your toenails - Don't do it the morning of a race, when a too-short cut
could prompt bleeding during the race. An improperly
trimmed toenail can catch part of a sock or push against the front of running
shoes and prompt blisters.
Prepare your running clothes - Check the weather report and act accordingly. In
the winter months, dress in light layers and use
older, easily discardable running clothes. In warm weather, shorts and a singlet
will be sufficient.
Check your running shoes - Is there any debris stuck in the soles? Are the laces
still wearing well and not frayed? (Imagine running
a race with an untied shoe, if the lace broke?)
Drink plenty of water the day before the race - One good guideline is to drink
enough so you need to urinate before you go to bed
and perhaps once during the night.
More...from Run The Planet at:
http://www.runtheplanet.com/trainingracing/marathon/lastminutetips.asp


14. Heart Disease In A Marathon Runner: Is Too Much Exercise A Bad Thing?
Doctors at the University of Maryland Medical Center had a mystery on their
hands. A 51-year-old physician colleague who looked the
picture of health-no cardiovascular risks, a marathon runner who had exercised
vigorously each day for 30 years-had just flunked a
calcium screening scan of his heart.
The patient had expected a score indicating a healthy cardiovascular system.
Instead, the images indicated a high score: a build-up
of calcium in his coronary arteries put him at high risk for blocked blood
vessels and a possible heart attack.
The mystery was all the more intriguing because his resting blood pressure and
fasting cholesterol levels, the usual measures of
cardiovascular health, were in the normal range.
In the March 1, 2007, issue of the American Journal of Cardiology, the
researchers say this is the first case, to their knowledge,
of advanced coronary calcification in an otherwise healthy middle-aged male
marathon runner who lacked traditional cardiac risk
factors and had no symptoms of heart disease.
The researchers conclude that the physician's intense, long-term exercise
regime, coupled with a predisposition toward a type of
hypertension, contributed to his cardiovascular disease. "In this particular
individual, we think that oxidative stress was an
important contributor," says the study's senior author, Michael Miller, M.D.,
director of preventive cardiology at the University of
Maryland Medical Center and associate professor of medicine at the University of
Maryland School of Medicine. "But we also found
that this individual has exercise-induced hypertension, which I think is vastly
under-diagnosed."
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/03/070315091100.htm


15. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Intervals Help You Get Faster
Athletes must run very fast in training to run very fast during competition.
However, you can't maintain your fastest pace over
long distances, so athletes use a training technique
called intervals. They run very fast for a short period, rest by running at a
slower pace, and then run very fast again. They
repeat these interval sprints for a total of two to four miles, or until they
are too tired to continue. A study from the Institute
of Exercise and Sport Sciences in Copenhagen , Denmark compared intervals of six
seconds versus those of 30 seconds and found that
the 30-second intervals gave a much better training effect and faster recovery
in competition (American Journal of Physiology -
Regulatory, Integrative and Comparative Physiology, December 28, 2006).
When you run very fast, you run low on oxygen to cause lactic acid to accumulate
in your bloodstream. This makes your muscles more
acidic so they burn and you slow down. We now know that increasing speed and
endurance requires you to train so intensely that you
build up lactic acid in practice sessions. This helps the mitochondria, the
furnaces in muscle cells, to burn lactic acid more
efficiently for fuel during exercise.
Very fast intervals that last more than 30 seconds build up so much lactic acid
and cause so much muscle damage that you can do only
a few of them in practice. On the other hand, intervals that take less than 30
seconds do not cause as much muscle damage, so you
can do far more repetitions. This study shows that 30-second intervals cause a
much superior training effect than 6-second
intervals. People who want to move very fast in sports competitions should do
some variation of intervals lasting about 30 seconds
in their training to become very fast and help sustain their endurance for
competition. This applies to all sports requiring speed,
such as running, skiing, cycling, skating, and team sports such as basketball
and football.
* Dear Dr. Mirkin: Will a cold drink improve my performance during hot-weather
competition?
It may. During hard exercise, particularly in hot weather, you sweat and lose a
lot of water and salt. Your performance does not
suffer until you lose a very large amount of fluid, about five percent of your
body weight or more. However when you lose so much
fluid that your performance suffers, you cannot catch up during that
competition. That's why you need to take in fluids during
events that last more than 90 minutes. If your event lasts more than 2.5 hours,
you also need to take in calories and salt.
According to a study from The University of Birmingham in England, cold drinks
taste better so you will drink more (Experimental
Physiology, September 2006). The researchers concluded that cold drinks also
improve endurance during hot weather by acting as a
heat sink, decreasing the rise in body temperature and therefore reducing the
effects of heat stress.


16. Biomechanics contribute to plantar fasciitis treatment:
Many factors go into developing a preventive protocol and proper care for this
condition.
By: Josh Dubin, DC, CSCS
Plantar fasciitis is a common occupational and sport-related repetitive strain
injury. Approximately two million people in the U.S.
are treated annually for the condition.1-4 The chief initial complaint is
typically a sharp pain in the inner aspect of the heel and
arch of the foot with the first few steps in the morning or after long periods
of nonweight-bearing. After walking 10 to 12 steps,
the plantar fascia usually stretches and the pain gradually diminishes. However,
symptoms may resurface as throbbing, a dull ache,
or a fatiguelike sensation in the medial arch of the foot after prolonged
periods of standing, especially on unyielding cement
surfaces.5-8
The plantar fascia is a thick, fibrous, relatively inelastic sheet of connective
tissue originating at the medial heel. It then
passes over the superficial musculature of the foot and inserts onto the base of
each toe (Figures 1A, 1B). The plantar fascia is
the main stabilizer of the medial longitudinal arch of the foot against ground
reaction forces and is instrumental in reconfiguring
the foot into a rigid platform before toe-off.4,9,10 Under normal conditions,
the plantar fascia performs this function
appropriately without incurring injury.
Some risk factors for plantar fasciitis include faulty mechanics of the foot due
to structural abnormalities, age-related
degenerative changes, excess weight, training errors, and occupations involving
prolonged standing. Those falling into this category
include teachers, construction workers, cooks, nurses, military personnel, and
athletes training for long distance running
events.7,8,11-14 In the presence of these risk factors, excessive tensile forces
may cause microtears in the plantar fascia.
Repetitive trauma to the plantar fascia exceeding the tissue's ability to
recover may lead to degenerative changes and an increased
risk of injury.5,15,16 Implementing a conservative treatment and preventive
protocol has been shown to be effective in resolving or
reducing the symptoms associated with plantar fasciitis.17,18
An understanding of the anatomy and kinematics of the foot and ankle, the static
and dynamic function of the plantar fascia during
ambulation, and the contributing risk factors associated with plantar fasciitis
aid in developing a proper treatment and preventive
protocol for this condition.
More...from BioMechanics at:
http://www.biomech.com/showArticle.jhtml?articleID=197800665


17. Overcoming Worry: The Calming Power of Exercise:
There are a lot of us that spend too much time worrying. According to The
National Institute on Mental Health, approximately 40
million American adults ages 18 and older, or about 18.1 percent of people in
this age group in a given year, have an anxiety
disorder. Anxiety prevents us from being happy, can cause physical ailments, and
keeps us from taking healthy risks that may improve
the quality of our lives.
Worry may be a trait that is passed on genetically from your family or it may be
an outcome of your environment. One or both of your
parents may suffer from intense anxiety and you learn to be anxious because it
is modeled for you as a way of living. The worry is
usually driven by a need to have a guaranteed outcome. Of course there are very
few situations that result in a sure-fire
conclusion. Therefore the worrying does not seem to have any purpose or any
positive effects in one's life.
The worrying can become habitual where you immediately turn to the feelings of
anxiousness in your stomach, the endless spinning of
your thoughts and the sense that disaster is about to occur. You believe that
there is not an alternative to this way of being
because you have been processing information in this manner your entire life.
More...from Health News Digest at:
http://www.healthnewsdigest.com/news/Exercise_480/Overcoming_Worry_The_Calming_P\
ower_of_Exercise.shtml


18. Mom's weight, fitness affects newborn's fatness:
Women who are lean and fit may have babies who are also leaner -- a fact that
could affect their child's weight and health later in
life, according to researchers.
In a study of mothers and their newborns, British researchers found that women
who had a relatively high percentage of body fat or
were self-described "slow walkers" tended to have fatter babies.
While everyone likes a chubby baby, studies have linked overly high birthweight
to an increased risk of obesity later in life.
Newborn body composition -- the body's relative amounts of fat and lean tissue
-- likely helps to determine body composition in
childhood and adulthood, study co-author Dr. Cyrus Cooper told Reuters Health.
The new findings suggest that there are things women can do to foster a healthy
body composition in their children even before
they're born, according to Cooper and his colleagues at the University of
Southampton.
Along with not smoking, women should exercise regularly and maintain a healthy
weight through a balanced diet before and during
pregnancy, Cooper advised.
The study findings, published in the Journal of Clinical Endocrinology &
Metabolism, are based on information gathered from 448
women before and during pregnancy. The women reported on their diet and
lifestyle habits, and had their weight, height and body fat
percentage measured.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSCOL66222620070316


19. Study shows why exercise boosts brainpower:
Exercise boosts brainpower by building new brain cells in a brain region linked
with memory and memory loss, U.S. researchers
reported Monday.
Tests on mice showed they grew new brain cells in a brain region called the
dentate gyrus, a part of the hippocampus that is known
to be affected in the age-related memory decline that begins around age 30 for
most humans.
The researchers used magnetic resonance imaging scans to help document the
process in mice -- and then used MRIs to look at the
brains of people before and after exercise.
They found the same patterns, which suggests that people also grow new brain
cells when they exercise.
"No previous research has systematically examined the different regions of the
hippocampus and identified which region is most
affected by exercise," Dr. Scott Small, a neurologist at Columbia University
Medical Center in New York who led the study, said in a
statement.
Writing in the Proceedings of the National Academy of Sciences, the researchers
said they first tested mice.
Brain expert Fred Gage, of the Salk Institute in La Jolla, California, had shown
that exercise can cause the development of new
brain cells in the mouse equivalent of the dentate gyrus.
The teams worked together to find a way to measure this using MRI, by tracking
cerebral blood volume.
"Once these findings were established in mice, we were interested in determining
how exercise affects the hippocampal cerebral blood
volume maps of humans," they wrote.
They of course could not dissect the brains of people to see if new neurons
grew, but they could use MRI to have a peek.
More...from CNN at:
http://www.cnn.com/2007/HEALTH/diet.fitness/03/12/exercise.memory.reut/index.htm\
l


20. Digest Briefs:
* Quick Tip
Shawn Dolan, PhD, RD
Creatine Supplementation: Is it useful for endurance athletes?
Few studies exist on endurance performance and creatine supplementation.
However, the results are similar.showing creatine
supplementation does not have an ergogenic effect on endurance performance and
creatine stores do not limit or enhance metabolism
during endurance exercise. On the other hand, many endurance athletes
participate in interval training, speedwork, and high
intensity repetitions throughout their training seasons. In those instances,
creatine supplementation may be beneficial to enable
endurance athletes to recover more quickly between high intensity repetitions,
thus allowing more work to be accomplished. Keep in
mind, weight gain typically occurs with creatine supplementation (0.5 - 1 kg per
loading cycle). This weight gain may decrease
endurance performance in the long run!
* From Runner's World:
Doing intervals will give you a higher VO2 max, stronger legs, increased stride
efficiency and a better sense of pace. Add intervals
into your schedule once a week and start reaping the benefits today.



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 17, 2007:

Canyonlands Half Marathon - Moab, UT

Catalina Island Marathon - Two Harbors, CA

St. Patrick's Day Run - Ottawa, ON

March 17 -18, 2007:

Yuengling Shamrock Sportsfest 8K & Marathon - VB, VA

March 18, 2007:

Bay to Bay 12K - St. Petersburg, FL

AmBank KL International Marathon - Kuala Lumpur, Malaysia

Seoul International Marathon - Korea

Shamrock Shuffle 5K / 10 Mile - Albuquerque, NM

Spec-Savers Ironman South Africa - Port Elizabeth, SA

Valley of Gold Half Marathon - Oro Valley, AZ

March 24, 2007:

Mombasa World XC - Kenya

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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