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
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questions should be posted to one of our forums available
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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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If anyone is looking for a web mail provider, you might wish to consider
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THIS WEEK:

Get Out There Magazine is doing a "Best of Ontario Reader Survey"
Encourage your staff, customers and supporters to nominate your organization for
a “Best of Ontario” award! Category winners receive
a plaque for display in their place of business and use of the “Best of” logo in
advertising, promotional literature and on your
website.
Categories include;
Best…personal trainer, events (multiple categories), place to go with a sports
injury, bike store, running store, outdoors store,
sports drink, sports nutrition food, yoga/Pilates studio, camping, ski resort,
and more!
Here’s a link to the survey that can be emailed to your customers:
http://www.surveymonkey.com/s.asp?u=372573420140

If you feel you have something to say (related to triathlon or running) that is
worthy of a Guest Column on the Runner's Web, email
us at: mailto:webmaster@... or leave your comments in one of our
Forums at: http://www.runnersweb.com/running/forum.html
or from our FrontPage.

We have 2,268 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest
that they subscribe
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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...
Training:
Select the daily email to receive your training by the day or log on to your
account and review the entire schedule. Use the
interactive log to enter in valuable training information. The more information
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 ONE personal posting this week.
ONE:
Complete quadriplegic athlete Jonathan Merchant tackles Ironman Triathlons and
the many problems of everyday life in this promo
trailer for the upcoming documentary "Unbreakable, A Challenged Athlete's
Journey"
http://www.youtube.com/watch?v=yn816YARuyI#


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Nutrition: Diet and Muscle Cramping
From Vegetarian Sports Nutrition by Enette Larson-Meyer.
2. Women Runners Tips and Advice
3. Dr. Gabe Mirkin's Fitness and Health e-Zine
4. Carbohydrates: Forget fancy supplements - carbohydrates are even more
important than you'd thought, for strength as well as
endurance.
5. Americans urged to get on their bikes -- hybrid ones
6. Apples Improve Heart Health
The old saying ‘an apple a day keeps the doctor away’ has been proved accurate
as a new study shows that apple consumers reap
numerous heart health benefits.
7. He's running for his life
After a sedentary life, he's 70 and getting quicker.
8. Grape and Berry Juices: Elixers for Long Life?
Grape Juice-Industry-Funded Study Finds They May Help Prevent Alzheimer's, Heart
Disease.
9. Heating up, burning out
10. Exercise Is a State of Mind
Researchers are learning more about how physical activity affects our moods. Is
sweat the hot new antidepressant?
11. Grounding athletes with heart disease: Knowing when to say no to competitive
sports.
12. The Beginner’s Guide to Speed Work for Long-Distance Racing
13. Importance of the Taper
14. Heavy coffee drinkers show no blood pressure rise
15. This Week in Running
16. How Exercise and Bed Rest in Pregnancy Can Co-Exist
17. One Runner's View: Age and the Elite Marathoner
A statistician address questions about age and peaking in the marathon.
18. Precise Machine - The Foot
19. Fitting exercise into family time
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"What is the longest distance you've raced in the past year?"

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 is the top U.S. marathon?"
Answers Percent
1. Boston 47%
2. Chicago 20%
3. Los Angeles 3%
4. Marine Corps 3%
5. New York 27%
6. Other - email: 0%


FIVE STAR SITE OF THE WEEK: SportsFitness.com.
Articles and advice for all levels of runner, including Sonia O'Sullivans online
coaching.
"Our goal is to help remove the barriers to you achieving optimal health,
fitness and performance. We deliver great services, the
best products and value for money."
Visit the site at: http://www.sports-fitness.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. Nutrition: Diet and Muscle Cramping:
From Vegetarian Sports Nutrition by Enette Larson-Meyer.
If you look at the information presented in most exercise physiology and sports
nutrition books, you will notice an obvious omission
of discussions of muscle cramps. This is probably because little is known about
muscle cramps. Nonetheless, I am a true believer
that imbalances of fluid or the mineral electrolytes—sodium, potassium, calcium,
and magnesium—in the diet should be ruled out as
contributors to all nocturnal and exercise-associated cramps.
Fluid Imbalances and Dehydration
Whether fluid imbalances and mild dehydration can trigger muscle cramping is
open to debate. Although we know that muscle cramps can
and do occur with severe dehydration and heat injury, there is no conclusive
evidence that consuming adequate fluid with or without
electrolytes will prevent typical nocturnal or exercise-associated cramping. In
fact, studies have found that runners, cyclists, and
triathletes who develop cramps during an endurance event are no more likely to
be dehydrated or to have lost greater amounts of
bodily water than are those who do not develop cramps during the same race. In
my practice, however, I have noted anecdotally that
maintaining a proper fluid balance indeed helps many endurance and team athletes
avoid cramps, particularly those that occur after
exercise or when sleeping at night. In one case, I worked with a male tennis
player from Switzerland who had a history of severe
cramping and fatigue after practice that was relieved by a regular and diligent
fluid-consumption schedule. In her book, well-known
sport nutritionist Nancy Clark tells an amusing story about a runner who
eliminated his painful muscle cramps by following the
simple postexercise advice to first drink water for fluid replacement and then
have a beer for social fun.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070319_HK_Muscle_Cramping.html


2. Women Runners Tips and Advice:
Women runners across the world have come to appreciate the sport as one of the
most enjoyable, practical and economical ways to keep
fit.
Whether your goal is fitness, weight-loss, or even if you just want to meet
like-minded people, running has finally come of age for
women. Most important of all, women runners find the activity immensely
de-stressing, taking them away from all the worries of the
day.
The Balancing Act
Most women runners have faced the ultimate problem of caring for their home and
family, going to work and still being able to devote
enough time to running.
The most important thing is to involve your family and children. Make your loved
ones see how much the activity means to you. Most
women feel this approach gets them a huge amount of cooperation and help for
their running activity.
Organize your household chores so that you can manage to stick to your schedule
as much as possible. However, do not feel guilty if
you have to miss a day or two.
In addition, arrange your running schedule around your office hours. You can
even go for your run directly from your workplace,
before you come home.
More...from UKRoadRunner at:
http://www.ukroadrunner.com/women-runners.html


3. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* A study from Wolverhampton University in England shows that exercising to
strengthen muscles strengthens the bones on which these
same muscles attach.
Bones in the arm that holds the racquet of a professional tennis player are much
larger and stronger than the bones in the other
arm. The arm bones are bigger, denser and stronger in athletes who whose
activities involve upper body strength, such as rugby, rock
climbing, kayaking, and weight lifting, while runners were observed to have the
lowest arm bone mineral density, even lower than
that of the controls.
Leg bone mineral density was highest in rugby players, whose activities included
both running and strength training, but when bone
density was corrected for body fat, runners had the strongest leg bones. So
training is specific. When you strengthen your muscles,
you also strengthen the bones on which muscles attach.
Research source:
Modeling elite male athletes’ peripheral bone mass, assessed using regional dual
x-ray absorptiometry. Bone, 2003, Vol 32, Iss 1, pp
62-68. AM Nevill, RL Holder, AD Stewart. Nevill AM, Wolverhampton Univ, Sch
Sport Performing Arts & Leisure, Walsall Campus, Gorway
Rd, Walsall WS1 3BD, W Midlands, ENGLAND
* Exercise Makes Cells More Efficient
Why does risk for heart attacks, strokes or diabetes increase with age? A team
from Yale University showed that as you age, you
lose your ability to make AMP-activated protein
kinase (AMPK) (Cell Metabolism, February 2007). This enzyme functions to
increase mitochondria in muscles. Anything that reduces
the number or efficiency of mitochondria interferes with your body's ability to
burn fat and sugar for energy. As a result, blood
sugar, fat and cholesterol levels rise.
Most cells in your body contain many mitochondria, small furnaces that burn
food for energy. With aging, the number and the
efficiency of mitochondria both decrease. This interferes with your body's
ability to turn food into energy. The extra calories
that are not burned accumulate in your body as fat in your muscles, liver and
fat cells. This causes you to gain weight. Extra fat
in cells block their ability to take in sugar from the blood stream, so blood
sugar levels rise and you are at increased risk for
developing diabetes. Extra fat in the liver prevent the liver from removing
extra insulin, so insulin levels rise to constrict
arteries and cause heart attacks. Insulin also makes you hungry all the time to
increase your chances of gaining weight.
AMPK is increased by exercise and by drugs used to treat diabetes, such as
metformin, Actos or Avandia. The best way to increase the
number and size of mitochondria in your cells is to exercise. If you do not
have a regular exercise program, you are shortening
your life.
* Dear Dr. Mirkin: What kinds of foods should I eat before a race?
You should eat before any competition to maintain blood sugar levels, but you
should not eat a lot of foods that cause a high rise
in blood sugar, such as sugared drinks. A study from the National Taiwan
College of Physical Education shows that eating a sugary
meal three hours before competition hurts your performance (International
Journal of Sport Nutrition and Exercise Metabolism,
October 2006).
When you take in a lot of sugary foods before you exercise, your blood sugar can
rise too high. This causes your pancreas to release
large amounts of insulin. Then you start your
competition with high blood levels of insulin. Exercise drives sugar from blood
into muscle cells, and insulin does the same
thing.. Having high levels of insulin when you exercise uses up blood sugar very
quickly. This affects both your brain and your
muscles to tire you earlier so you can't exercise as long. Your pre-race meal
should include foods such as oatmeal, eggs or seafood
that are easily digested and will not raise insulin too high.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at:
http://www.drmirkin.com/


4. Carbohydrates: Forget fancy supplements - carbohydrates are even more
important than you'd thought, for strength as well as
endurance.
The role of carbohydrates in sports performance might be one of the most
thoroughly researched topics in the field of sports
nutrition, but that doesn’t stop it constantly throwing up new surprises! Read
any biochemistry textbook on carbohydrates nutrition
and you will find no mention of variation in carbohydrates metabolism between
different groups of people. But now new research
indicates that both gender and age can affect the way our bodies utilise this
vital fuel.
And just in case you have any lingering doubts about the crucial contribution of
carbohydrates to optimum performance, scientists
have also been busy investigating the link between low carbohydrates intakes and
exercise-induced free radical damage, leading to
impaired muscle function.
According to evolutionary theory, one of the reasons the average female carries
more fat than the average male is because of her
role in child rearing. More fat stores and a more efficient fat metabolism add
up to an enhanced ability to survive a period of
famine – crucial for the survival of any infant, born or unborn. This difference
in fat metabolism is thought to underlie the
observation that females are able to oxidise proportionately more fat and less
carbohydrate during long periods of endurance
exercise, when normal fuel reserves run low, and also why women perform
proportionately better at ultra-distance events than their
male counterparts.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/carbohydrates.html


5. Americans urged to get on their bikes -- hybrid ones:
Americans who haven't cycled for years but are worried about the environment are
being urged to take up pedal power -- on a new
hybrid bike unveiled on Friday.
Designers at the Trek Bicycle Corp., one of the largest U.S. bike makers, came
up with the idea of a hybrid bike after noting
Americans preferred automatic to manual transmissions in cars and were warming
to the idea of hybrid powertrains.
The designers built a bike combining the two technologies -- and marketed it as
an easy-to-use, environmentally friendly alternative
to the car for short trips.
Calling the new bike Lime, they are hoping to lure the millions of adult
Americans who haven't been on two wheels since they were
children back in the saddle.
With just three speeds and old-fashioned, pedal-backwards brakes, the Lime isn't
designed to appeal to Lance Armstrong wannabes.
It's designed for the more laid-back casual rider or daily commuter looking for
affordable, stylish and basic transportation that
can be customized -- the bike equivalent of Toyota's Scion brand.
More...from Reuters at:
http://www.reuters.com/article/gc08/idUSN1621349120070317


6. Apples Improve Heart Health:
The old saying ‘an apple a day keeps the doctor away’ has been proved accurate
as a new study shows that apple consumers reap
numerous heart health benefits.
Apples may prove to be a winner when it comes to reducing the risk of heart
disease, says a new study of more than 34,000 women,
thanks to their unique flavonoid content.
In this study, flavonoid-rich apples were found to be one of three foods (along
with red wine and pears) that decrease the risk of
mortality for both coronary heart disease (CHD) and cardiovascular disease (CVD)
among post-menopausal women.
In the UK, heart disease, including heart attacks, is the leading cause of death
for both sexes, accounting for one in five male
deaths and around one in six female, according to the Office for National
Statistics.
More...from Keep The Doctor Away at:
http://www.keepthedoctoraway.co.uk/showNews.aspx?loadID=00262


7. He's running for his life:
After a sedentary life, he's 70 and getting quicker.
If you're looking for proof that it's never too late to change the non-fitness
habits of a lifetime, look no further than John
Nuttall.
The former physics professor at the University of Western Ontario took no part
in organized physical activity for almost 50 years.
Today, at age 70, less than three years after he began his personal fitness
journey, he is in measurably far better condition than
he ever was, the result of a determined regime in which he's running longer and
better so he can live longer and better.
And, like any physicist/mathematician, Nuttall has the statistics to prove it.
"Not everyone's interested in keeping scores and statistics," he says from his
home on a 200-acre farm outside London, Ont. "But
you've got to find something to keep you motivated."
His daily regimen, which involves running outdoors when the weather permits or
indoors on his treadmill, and also includes some
light weight training and calisthenics, is by-the-numbers -- the measuring and
score-keeping as constant as his New Balance running
shoes that pound the gravel roads around his farm.
More...from Canada.com at:
http://www.canada.com/nationalpost/financialpost/story.html?id=365c59fa-997f-445\
0-aa77-d2131cac2c8e


8. Grape and Berry Juices: Elixers for Long Life?
Grape Juice-Industry-Funded Study Finds They May Help Prevent Alzheimer's, Heart
Disease.
Americans drink half the world's orange juice — 21 quarts per person each year.
Most of them do so because of reasons connected to
taste and to the perceived health benefits of a glass of O.J. every day.
But that may change soon. According to a new study by scientists at the
University of Glasgow in Scotland, purple grape juice is now
your best bet for preventing heart disease, Alzheimer's disease and a host of
other chronic ailments.
Elixir for a Long Life
What's the secret ingredient that makes juice such a potent weapon against
disease?
Well, all juices contain chemical compounds known as polyphenols — a variety of
antioxidant that, when consumed, helps to remove
harmful free radicals from the body. Although exact information about how
antioxidants combat illness is not forthcoming, a number
of studies place them at the forefront of protecting the body from free
radicals, molecules that destroy cells and allow diseases to
develop.
The findings from the University of Glasgow come on the heels of the recent
U.S.-based Kame project, which suggested that volunteers
who drank three or more glasses of juice a week could reduce the risk of
Alzheimer's by 76 percent, compared with those who drank
juice less than once a week.
More...from ABC News at:
http://abcnews.go.com/Health/story?id=2959851&page=1


9. Heating up, burning out:
Save for a final blast of winter cruelty, spring should be settling in for good
across most of the country any time now. And that
means goodbye treadmill until next winter.
It also brings that double-edged sword of rising temperatures. Those of us who
use the words "only" and "10K" in the same sentence —
back-to-back and in that order — like it when the weather warms up, but there is
a limit.
The hotter it gets, the harder it is to perform. Throw in high humidity and
you're bagged before you get out the door.
A study published in the latest issue of Medicine & Science in Sports & Exercise
backs that up. Researchers looked at the impact of
weather on the performance of athletes at several marathons, including Boston,
New York and Vancouver. In the case of Boston, they
looked at results over the past 36 years.
They found that when the heat was on, performance suffered — especially for
slower runners. The longer you're on your feet in the
heat, the more you're affected.
That's pretty much a no-brainer. Take Boston in 2004. The temperature at race
time was around 30 degrees. The winner — Timothy
Cherigat of Kenya — finished in two hours 10 minutes and 37 seconds. Two years
later, another Kenyan — Robert K. Cheruiyot — set a
course record of two hours seven minutes and 14 seconds in ideal conditions,
with the temperature hovering around 15 degrees.
More...from the CBC at:
http://www.cbc.ca/health/fitness-blog/2007/03/heating_up_burning_out_1.html


10. Exercise Is a State of Mind:
Researchers are learning more about how physical activity affects our moods. Is
sweat the hot new antidepressant?
A sound mind in a sound body is a short, but full description of a happy state
in this world," wrote the British philosopher John
Locke. Three hundred years later, research shows that we should begin thinking
of body and mind health as conceptually identical.
The two are linked at the deepest levels.
For several decades we've known about one effect of exercise on the brain, the
"endorphin high" that makes us feel good during and
right after exercise. Recently, scientists have uncovered some longer-lasting
effects of exercise on the brain. Regular exercise
improves your mood, decreases anxiety, improves sleep, improves resilience in
the face of stress and raises self-esteem. All these
benefits don't come because you notice what you've lost around your waist.
Rather, they come from exercise-induced alterations
inside your head.
With exercise, several biological changes occur that make your nerve cells more
robust. The blood and energy supply to the brain
improves. The genes in nerve cells signal the production of proteins called
neurotrophic factors or growth factors. These substances
induce nerve cells to grow, branch and make connections with one another
(neuroplasticity) and—in some brain areas—give rise to new
nerve cells (neurogenesis). These important biological processes, which are
essential to adaptation and learning, tend to slow down
with age and also in response to stress, after brain injury and in depression.
Exercise can speed the process back up again, making
it a respectable, though partial, antidote to stress and aging.
More...from Newsweek at:
http://www.msnbc.msn.com/id/17662247/site/newsweek/


11. Grounding athletes with heart disease: Knowing when to say no to competitive
sports.
By all accounts, young athletes are often in great physical shape, seemingly
immune to disease or physical ailments. The fact that
these athletes are vulnerable, possibly harboring potentially life-threatening
cardiovascular disease, or are susceptible to sudden
cardiac death, often seems puzzling, even mystifying, to the media and the
general public, as well as to some doctors.
"Everyone regards athletes as being among the healthiest of our society, so when
they do turn up with cardiovascular conditions, in
many ways it is perplexing," Dr N Mark Estes (Tufts University Medical Center,
Boston, MA) told heartwire. "But the fact is that
cardiovascular conditions that predispose these patients to significant
arrhythmias and sometimes cardiac arrest exist in a
significant minority of athletes."
For cardiologists, the identification of important cardiovascular abnormalities
remains one of the more complex aspects of clinical
practice, as they must often struggle with the motivation and desires of their
young athletic patients, as well as with their own
need to assess the clinical risk that playing competitive sports entails. While
guidelines exist to help physicians make informed
decisions about when to ground an athlete, there are still gray areas, and
doctors struggle to strike the right balance between
caution and an overprotective hand. When possible legal implications are
factored in, such decisions become even trickier.
"In terms of the legal climate in the US, I think it does affect decisions, but
ultimately doctors just want to do the right thing,"
Dr Paul Thompson (Hartford Hospital, CT) told heartwire. "I know there are a lot
of doctors who think, 'Well, if I do the wrong
thing, I could get sued,' but more often, especially with these young athletes,
we don't want to make a bad decision, because they
are so young and have their whole lives in front of them. I worry less about it
from a legal perspective, and more that I have to
sleep at night."
More...from The Heart at:
http://www.theheart.org/article/759449.do
[Free registration required]


12. The Beginner’s Guide to Speed Work for Long-Distance Racing:
All around this great country of ours, distance runners and triathletes love to
meet up at the track once a week for a speed
workout. Such club gatherings offer a terrific social opportunity, a draw that
coaches must struggle with because they know that too
much speed work can be hazardous not only to your PRs but also to your health.
However, the right amount of speed work can be a ticket to the promised land:
the best races of your life. While base training
provides the huge block of granite, speed work can sculpt the aerobic base into
a work of art.
Keep Aerobic Foundation in the Forefront
That said, always keep in mind that it's still the daily accumulation of
moderate-effort distance running that is the key to a great
long-distance race. It's not the 400s, 800s or mile repeats but the
medium-length runs and long runs that construct the aerobic
foundation from which a well-run marathon or half-marathon is born. The same
could be said for a 10K race. Distances over 10K are
primarily aerobic events. For your anaerobic capacity to become more important,
you have to drop down to 5K or shorter.
To initiate our discussion, let's first consider the facts surrounding speed
work for the long-distance runner.
1. Speed work offers more injury risk than training value to anyone who hasn't
put in months and months of consistent weekly mileage
in the form of aerobic running. (Aerobic running can be loosely defined as runs
30-minutes and longer performed at a pace easy
enough to carry on a casual conversation but not so easy that your heart rate
isn't in your personal aerobic heart-rate zone).
2. Months of consistent weekly mileage is often referred to as an aerobic
foundation. The aerobic foundation, or “base phase,” is
the cake and speed work is the icing. It depends on your background, but a base
phase should be, at a minimum, 12 weeks long. If
you're new to running, it's best to think of an aerobic base phase lasting a
year. What do you accomplish in a year of consistent
base training? Your circulatory and cardiovascular systems adapt and you become
more efficient in burning energy. Your muscles adapt
to the training, and your tendons and ligaments and bones become stronger and
able to handle more and more stress.
More...from Competitor Magazine at:
http://www.competitor.com/article/?Guid=698be757-c2da-4d9f-92a1-39a314c92fe4


13. Importance of the Taper:
The taper is probably one of the most important, and often overlooked, parts of
any training program. However, a well put together
and effective taper can make a huge difference on race day.
The taper is the period of reduced training volume before a major race. This
period allows the body to fully recover (without
losing fitness), so that maximum performance can be achieved during an important
race. One of the biggest mistakes triathletes make
when tapering is to continue doing long/slow distance work while removing all
moderate to high intensity workouts. What should
happen is that over a 2 to 3 week period your volume should be reduced and
intensity workouts should be maintained. Due to large
reduction in volume during this period, higher intensity efforts will be short
in length, and performed less often.
The part of the taper that I find most frustrating is the sluggish/lethargic
feeling you can get during this period. Mentally your
body is telling you that you are loosing fitness. In reality this is your body
adjusting to the changes you are making in your
training. Often athletes are tempted to “test themselves” and end up pushing
harder and longer than their plan indicates. This is
where the mental discipline comes in. You need to constantly confirm for
yourself that this is what needs to happen for a peak
performance during the race. There is a large amount of research on the subject
proving the benefits.
More...from Running Free at:
http://www.teamrunningfree.com/blog/2007/02/21/the-importance-of-the-taper/


14. Heavy coffee drinkers show no blood pressure rise:
Coffee lovers who are in good health may have little reason to cut back, at
least as far as their blood pressure is concerned, a new
study suggests.
Because the caffeine in coffee and other foods can cause a short-term spike in
blood pressure, there's been concern that coffee
drinking may over time raise the risk of high blood pressure. Studies, however,
have come to inconsistent conclusions.
In the new study, published in the American Journal of Clinical Nutrition,
researchers found that healthy women who drank upwards of
six cups of coffee per day were no more likely than abstainers to develop high
blood pressure over the next decade.
On the other hand, women who drank coffee occasionally or in moderation --
reporting anywhere from zero to three cups a day -- had a
higher risk of developing high blood pressure than the heavy coffee drinkers or
the abstainers.
For men, the risk of high blood pressure did not significantly increase or
decrease, regardless of how much coffee they drank each
day. However, men who abstained did have a lower risk than any coffee drinkers.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSCOL16123520070321


15. This Week in Running:
10 Years Ago- Abdessalam Serrokh (MAR) won the Catalunya (ESP) Marathon (now
known as the Barcelona
Marathon with a 2:12:53. Diego Garcia (ESP) was next in 2:13:42
and Mbarak Hussein
(KEN, now USA) was 3rd in 2:15:26. Ana Isabel Alonso (ESP) won
the women's race by
a country mile in 2:30:06. Following were compatriots Josefa
Cruz (2:37:51) and
Natalia Requena (2:39:20).
20 Years Ago- Arturo Barrios (MEX) won the River Run (FL/USA) 15K with a 43:00.
Jon Sinclair (USA)
was 2nd in 43:19 and Sam Ngatia (KEN) was 3rd in 43:26. Grete
Waitz (NOR) won the
women's race by more than a minute, her 49:05 besting the 50:27
posted by Jill Clarke
(ENG). Nan Davis (USA) was 3rd in 51:08.
30 Years Ago- The IAAF World Crosscountry Championships (GER) 12K was won by
Leon Schots (BEL) with
Carlos Lopes (POR) 5 seconds back for the silver medal and Detlef
Uhlemann (GER) another
four seconds back for the bronze. There were no Kenyans in the
top 25. The women's
title in the 5K went to Maria Carmen Valero (ESP) with Russians
Lyudmila Bragina and
Galina Romanova taking silver and bronze respectively.
40 Years Ago- Gaston Roelants (BEL) won the World Crosscountry Championships
(WAL) 12K with
Timothy Johnson (ENG) 17 seconds back for the silver medal and
Barry Rose (NZL) taking
the bronze. Doris Brown (USA) won the women's 4.5K over Rita
Lincoln (ENG) and Peggy
Mullen (IRL).
50 Years Ago- Nothing of note in the ARRS database.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a focus on races, 3000m
and longer, including road, track, and cross-country events.
The ARRS has a website at http://www.arrs.net.


16. How Exercise and Bed Rest in Pregnancy Can Co-Exist:
JEAN IRION was 37 when she found out, 12 years ago, that she was carrying
triplets. She and her husband already had two children,
then 7 and 9. They had carefully spaced this third pregnancy so that, Dr. Irion
said ruefully, “We wouldn’t have three children in
college at one time.”
At 21 weeks, Dr. Irion, a professor of physical therapy at the University of
South Alabama in Mobile, began having contractions.
Immediately, her obstetrician put her on restricted activity, or what Dr. Irion
calls “house arrest,” meaning no work and plenty of
sitting. Then came two months of almost total bed rest, during which she could
rise only to use the bathroom.
“It was awful,” said Dr. Irion, who had been an avid walker. Her once vigorous
body began to deteriorate, the muscles wasting and
tightening, her heart and lungs losing condition.
Then she gave birth. In the weeks after, her atrophied frame gave way under the
weight of the mewling, wriggling newborns and their
paraphernalia. She wound up with tendinitis in her shoulders and tennis elbow in
an arm. “I was a mess,” she said. “No one had given
me any hint of how incapacitating my bed rest would be.”
That experience began Dr. Irion’s crusade. Today she teaches physical therapists
nationwide how to create safe exercise programs for
pregnant women on bed rest.
More...from the NY Times at:
http://www.nytimes.com/2007/03/22/fashion/22Fitness.html?_r=1&ref=fitnessandnutr\
ition&oref=slogin


17. One Runner's View: Age and the Elite Marathoner:
A statistician address questions about age and peaking in the marathon.
by Joel Tetreault
One of the age old questions in track and field, or in any sport for that
matter, is “at what age do you peak?” Obviously, from
sport to sport there can be a wide range as some Olympic gymnasts peak in their
teenage years or low 20’s, while the last four
winners of the Olympic Individual Cycling Road Time Trial Men were all over 30.
This question of “when does one peak?” is especially
contentious for the marathon event. One school of thought says that since the
marathon is such a grueling event, it requires one to
be a very experienced runner and have many years of training under your belt to
sustain the high mileage training necessary to be
competitive. To some, the marathon is seen as an event that you move up to once
you have achieved a certain performance in the
5,000m or 10,000m events, or are stagnating performance-wise. The other school
of thought says not to wait too long to move up to
the marathon and that one should put in the specific training for it as soon as
possible.
In elite US marathoning these two schools of thought have both had successes and
failures, making it hard to tease out which one
could be called the better approach. American 10,000m/half-marathon standout
Abdi Abdirahman had a big breakthrough in the marathon,
running a personal record (PR) of 2:08:56 at the Chicago Marathon in 2006 at the
age of 29. Mebrahtom Keflezighi won the silver
medal at the Olympics in 2004, also at the age of 29. Both had focused primarily
on shorter track distances in their 20’s. On the
other hand, the Hansons’ Distance Project has had success the last two years
taking guys who were decent NCAA Division 1 or Division
3 runners and developing them into marathoners in their early 20’s, just out of
college. In the 2006 Chicago and Boston marathons,
several of their athletes notched PR’s between 2:15 and 2:18.
On the world scene, the picture is further muddled. All the medalists in the
Athens 2004 mens’ marathon were around 30: Gold
medalist Stefano Baldini was 33, Meb was 29, and Brazilian bronze medalist
Vanderlei Lima was 35. But for the three Olympics before
that, nearly all the medalists were in their lower 20’s!
More...from Running Times at:
http://runningtimes.com/blog/?p=27#more-27


18. Precise Machine:
By Susan Brink
Orthopedic surgeons and podiatrists who study it, operate on it and care for it
are as enamored of the often sweaty, sometimes
stinky foot as are cardiologists of the heart, or neurologists of the brain.
"It's ingenious," says Edward Glaser, a Tennessee
podiatrist who switched professions from mechanical engineering to podiatry
because of his admiration for the foot's function. "As a
machine, it's an engineering marvel."
The foot is built to walk on everything natural -- grassy knoll, pine needle
forest floor, volcanic rock -- uphill and down. It is
constantly balancing, changing direction and absorbing a pounding equal to 3.5
times the body's weight, only to spring back in time
for the next step.
With its 26 bones and 33 joints, the foot is a biomechanical masterpiece.
"There's something wonderful about it," says Dr. Nancy
Kadel, professor of orthopedics and sports medicine at University of Washington.
"It's a flexible shock absorber, then it's a rigid
platform that propels you forward. It adapts to sand when you walk on the beach.
Then you climb onto rocks to look at the tide
pools, and it drapes over the rocks."
But as close as it is to perfection for locomotion, two modern environmental
necessities stand in the way of allowing it to maintain
its full nature-given glory: hard surfaces and the shoe. For a walker, and more
so for a runner, a steady diet of concrete asks a
lot of that magnificently springy arch. By forcing it flatter, it shifts balance
unnaturally, the effects being felt all the way
through the foot, ankle, leg, hips and back. Add a pair of shoes for the toes to
bump against, the heel to blister against, and
you've got the potential to adversely affect almost every bone, muscle and
ligament in the body.
It took millions of years for the foot to assume its present shape, a shape it's
held for millions more years. The rest of the body
has adapted, finding its center of gravity over the spaced left, right
footprints of walking, the straighter, in-line footprints of
running. But the foot and its attached body parts have had mere thousands of
years to adjust to a steady diet of cobblestone, wood
surfaces and sandals -- not to mention the relatively recent introduction of
concrete, asphalt, loafers and stilettos.
More...from Red Orbit at:
http://www.redorbit.com/news/space/878999/precise_machine/index.html?source=r_sp\
ace


19. Fitting exercise into family time:
Working out as a family is a two-for-one bargain: exercise and family time.
Experts say it's an ideal way for busy families to fit a
little sweat into packed schedules.
Family workouts don't have to be what's traditionally considered "exercise" —
raking leaves, playing tag or dancing counts. Other
families opt to skate, ski, bike, swim, hike or golf.
It can be stressful "when everybody in the family is going different
directions," said Allison Melino, health and wellness director
at the Bellevue, Wash., Family YMCA. "One thing really makes it so much better:
Go play with your family. All that stress is just
gone."
Certified personal trainer Debi Pillarella runs, an activity her sons, 10 and 9,
can't stand. But they'll inline skate or ride
scooters as Pillarella runs along next to them. "We have a great time," said
Pillarella, youth fitness spokeswoman for the American
Council on Exercise.
Although team sports are great, parents can model other ways to stay fit,
Pillarella said. "Team sports might not be there for
everyone their whole life," she said. "Not everyone will be an athlete. There
are so many ways to be active."
For other families, a structured activity is easier. Some recreation classes
lend themselves to multi-age participation; many
martial-arts classes, for example, welcome both children and adults.
A belly-dancing class at the Bellevue Family YMCA is attracting girls and moms
together. The class emphasizes fitness, abdominal
control, proper posture and relaxation. "I think the moms were like, 'Hey, I
could do that too,' " Melino said. Another class,
CardioBlast, is geared toward kids with lots of running games, but parents are
encouraged to participate. Families will pick up
several variations on tag and hide-and-seek to try in the front yard or
playground.
Besides the health benefits, active students might perform better academically,
according to a small study released last year by the
American College of Sports Medicine. It found a link between better grades and
vigorous activity 20 minutes a day at least three
days a week.
A study published in Pediatrics last spring found that teens who played sports
with their parents were more likely to get A's in
math and English and less likely to engage in behaviors such as smoking or
drinking alcohol.
To parents who insist they can't squeeze in family exercise, "my rebuttal is
always, 'You have to make time,' " Pillarella said. "It
has to be a priority. Put it on the calendar and commit to it."
More...from the American-Statesman at:
http://www.statesman.com/life/content/life/stories/health/03/12/12familyfit.html


20. Digest Briefs:
* Aerobic exercise may promote heart health by reducing inflammatory markers
Reported by Susan Aldridge, PhD, medical journalist
A new study shows that aerobic exercise decreases blood markers of inflammation
which, in turn, will improve heart health.
It is well known that aerobic exercise benefits the heart - but scientists have
not really understood the underlying mechanisms. Now
a study on young adults sheds new light on the link between aerobic exercise and
heart health. Researchers at Columbia University
Medical Center took blood samples from 46 healthy young adults both before and
after participating in moderate or high intensity
aerobic exercise over a 12 week period.
The samples were stimulated with the infectious agent lipopolysaccharide, which
is known to stimulate inflammation. They were then
analyzed for tumor necrosis factor (TNF), which is an initial marker of the
inflammatory cascade. Substantially lower levels of TNF
were found after aerobic training. The researchers say that, therefore, exercise
could reduce the systemic inflammation which is
thought to set the scene for heart disease. The study is the first one to focus
upon the impact of exercise on TNF levels in healthy
young adults.
Source
American Psychosomatic Society meeting 7-10 March 2007
* A good way to prevent side stitches is to strengthen your abs. Strong abs can
keep your organs more firmly in place so that they
don't tug so hard on your diaphragm.
From www.RunnersWorld.com
* Using Magnesium to Help Regulate Your Heart
When trying to regulate your heart, in addition to eating right, exercising and
getting enough sleep, you may want to consider how
much, or how little, magnesium you’re taking.
Magnesium is an essential mineral. According to the Office of Dietary
Supplements at the National Institute of Health, magnesium is
necessary in more than three hundred biochemical reactions in the body,
including keeping the heart rhythm steady and helping
normalize blood pressure.
So what can you take to ensure you have enough magnesium in your diet? Magnesium
is found in:
• Leafy green vegetables
• Whole grains
• Nuts
It is relatively easy to ensure that your magnesium level is where it needs to
be, mainly just by eating a healthy diet. If you and
your doctor think that you need more magnesium to help regulate your heart, then
there are plenty of supplements available.
It is not easy to overdose on magnesium, though it is possible. For this reason,
especially if you’re looking at magnesium to help
regulate your heart, it is vital that you consult your doctor about taking
magnesium supplements, even if you are following dosage
suggestions.
One last note: According to the Office of Dietary Supplements, older individuals
may have low levels of magnesium due to age and/or
medications they may be taking. If you are worried about your heart, bring all
this information to your doctor and the two of you
can decide if supplementation is right for you.
Read more from this blogger at Dr. Hotze, at:
http://drhotzeblog.netymology.com/2007/03/19/using-magnesium-to-help-regulate-yo\
ur-heart/
* Q. I plan to run a few marathons this year. Should I completely rest for a
week after the races, or should I maintain a lower
level of activity after the marathons?
A. Absolute rest after a marathon is a recipe for disaster unless you suffered a
severe injury from running the race. Many runners,
mainly novices, who take a week or two off with near complete rest after a
marathon quickly suffer an injury when they run again.
That's why many training regimens now call for "active rest" the week after the
marathon that includes walking for 45 to 60 minutes
every other day along with walk-run training that is not too muscle fatiguing on
the other days. Both training types should be
accompanied with stretching daily to maintain proper flexibility. A more
in-depth recovery program also could include massage
therapy.
Dr. Doug Cutter is director of the Sports Medicine Center at CJW Medical Center
(Chippenham).
* Are elite athletes just lucky genetic mutants?
Some definitely are, but while Michael Phelps's giant wingspan and Ed Viesturs's
monster VO2 max may seem freakish to an average
athlete, their gifts would hardly qualify them for the X–Men. Like most other
sports stars with genetic gifts, their physical
advantages only register on the high end of normal. But every once in a while an
athlete comes along whose extraordinary congenital
assets are truly off the chart. Take the case of Finnish cross–country skier
Eero Mäntyranta, who pocketed two gold medals at the
1964 Innsbruck Olympics and discovered decades later that a mutation in his
receptor for the hormone erythropoietin increased his
number of oxygen–carrying red blood cells by at least 20 percent. But don't
point—you're a mutant, too. Armand Marie Leroi,
professor of evolutionary developmental biology at Imperial College London and
author of 2003's Mutants, estimates that, on average,
newly conceived human embryos have some 300 mutations, most of them detrimental,
although to widely varying degrees. Writes Leroi,
"Some of us are more mutant than others."
Send your questions to mailto:wildfile@...




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 23-25, 2007:
Mooloolaba Triathlon Festival - Australia

USATF Masters - Boston, MA
March 24, 2007:


March 24, 2007:
Wirefly National Marathon - Washington, DC

World Cross-Country Championship - Mombasa, Kenya'


March 25, 2007:
Around The Bay 30K - Hamilton, ON

Blue Cross of CA Spirit Run 5K / 10K - Newport Beach, CA

ING Georgia Marathon - Atlanta, GA

More Marathon - New York, NY


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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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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