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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1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women:
Win your entry into Emilie's Run. Take Emilie's Quiz at:
http://www.emiliesrun.com.
Nicole Stevenson of Toronto, the winner of last year's RunnersWeb5K.com Race for
Women will return this year to defend her title.
The top 7 women from last year gave entered. It is shaping up to be a great
race.
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. A children's (12 and under) 1K run will also be held.
More information at: http://www.emiliesrun.com and at http://www.somersault.ca
Online race registration is now available through Events Online at:
http://www.eventsonline.ca/events/somersault_rweb/
We have added a Google Group for Emilie's Run. Join and the group and contribute
at:
http://groups-beta.google.com/group/emiliesrun?hl=en

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

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

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

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

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

8. 26.2 with Donna:
The National Marathon to Fight Breast Cancer
"The only U.S. marathon dedicated solely to raising funds to end breast cancer."
February 17, 2008 8 a.m.
Location: Near Mayo Clinic
Jacksonville, Florida
Beneficiaries: Donna Hicken Foundation and Mayo Clinic
Proceeds from the race will go directly to The Donna Hicken Foundation, a
charitable organization dedicated to helping women with
breast cancer. While a portion of the proceeds will be used by the Donna Hicken
Foundation for the critical care of breast cancer
survivors in need, the foundation has pledged to donate the majority of funds
raised to Mayo Clinic for research and its
Multidisciplinary Breast Clinic, which specializes in the detection and
treatment of breast cancer.
Visit the website at: http://www.breastcancermarathon.com

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If anyone is looking for a web mail provider, you might wish to consider
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THIS WEEK:
Nike Special Offer:
Get 20% off your entire purchase of $125 or more. Enter 2PLKBKEM7 at checkout.
Expires 5/31.
Click Thru URL:
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Customize to fit your style with Nike iD. (US residents only)
Click Thru URL:
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Women runners: Join Emilie's Run Google Group, an information source for women
runners and Emilie's Run - the Emilie Mondor Memorial
5K Race for Women. Visit: http://groups.google.com/group/emiliesrun?hl=en

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
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ACTIVE.COM
RunnersWeb.com has teamed up with Active Trainer coaches to offer training
programs that are a balance of aerobic, anaerobic and
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Sign up at: www.RunnersWebCoach.com OR
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* Sports Nutrition by Sheila Kealey.
Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing
Team and X-C Ottawa. She has a Masters in Public
Health and works in the field of nutritional epidemiology as a Research
Associate with the University of California, San Diego. Her
column index is available at:
http://www.runnersweb.com/running/SK_index.html

* Carmichael Training Systems
Carmichael Training Systems was founded in 1999 by Chris Carmichael.
From the beginning, the mission of the company has been to improve the lives of
individuals we work with through the application of
proper and effective fitness and competitive training techniques. Whether your
focus is recreational, advanced, or you are a
professional racer, the coaching methodology employed by CTS will make you a
better athlete. Check the latest monthly column from
CTS at: http://www.runnersweb.com/running/cts_columns.html.
Carmichael Training Systems at:
http://www.trainright.com/promos.asp?code=DSBYBFCSP

* Peak Performance Online
Peak Performance is a subscription-only newsletter for athletes, featuring the
latest research from the sports science world. We
cover the whole range of sports, from running and rowing to cycling and
swimming, and each issue is packed full of exclusive
information for anyone who's serious about sport. It's published 16 times a
year, including four special reports, by Electric Word
plc. Peak Performance is not available in the shops - only our subscribers are
able to access the valuable information we publish.
Check out our article archive from Peak Performance Online at:
http://www.runnersweb.com/running/PPO_index.html
Visit the PPO site at:
Peak Performance Online:
http://www.pponline.co.uk/cmd.php?af=517509

* Peak Running Performance
Peak Running Is The Nation's Most Advanced Running Newsletter. Rated as the #1
Running Publication by Road Runner Sports (Worlds
Largest Running Store) , Peak Running caters to the serious / dedicated runner.
Delivering world class running advice are some of
running's most recognizable athletes including Dr. Joe Vigil (US Olympic Coach),
Scott Tinley (2 Time Ironman Champ) Steve Scott (3 Time Olympian) and many more.
This bi-monthly newsletter has been around for over
13 years, and in the past two it has been awarded the "Golden Shoe Award" in
recognition of it's outstanding achievements.
http://www.clixGalore.com/Sale.aspx?BID=37234&AfID=103794&AdID=5075&LP=www.peakr\
unningperformance.com
Check out the Peak Running article index at:
http://www.runnersweb.com/running/PRP_index.html .

Running Research News:
RRN's free, weekly, training update provides subscribers with the most-current,
practical, scientifically based information about
training, sports nutrition, injury prevention, and injury rehabilitation. The
purpose of this weekly e-zine is to improve
subscribers' training quality and to help them train in an injury-free manner.
Running Research News also publishes a complete, 12-page, electronic newsletter
10 times a year (one-year subscriptions are $35); to
learn more about Running Research News, please see the Online Article Index and
"About Running Research News" sections below or go
to RRNews.com.
Check out the article index at:
http://www.runnersweb.com/running/RRN_index.html

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We 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. Pass the Salt
Too much is bad for your health, too little hurts your running. How much do you
need?
2. This Week in Running
3. Dr. Gabe Mirkin's Fitness and Health e-Zine
4. Carbohydrate drinks – can fructose enhance endurance?
5. De-Stress for Success
6. Do we really need dietary supplements?
7. Overcoming athletic GI distress
8. Dropping the Bomb
9. Hop on a treadmill at your desk: It works!
10. A Bowl of Cereal a Day for Heart Health?
11. Don't Kill Yourself, but Don't Trust Those Sensors, Either
12. Fish-Oil Supplements Plus Regular Aerobic Exercise Benefit Overweight
Patients
13. Indoor Cycling Finds Its Way Back With Proper Training
14. Training Through the Ages
A Decade by Decade Guide.
15. Fuel for the long haul
Pushing your body to its limits takes more than top training and the proper
equipment: The right balance of foods and fluids keeps
you from flaming out.
16. Use Mental and Physical Sports Motivation
17. Interval training bursts with benefits
18. Shoes to run around in in the water
19. Why Do Runners Get Injured?
20. Digest Briefs



RUNNER'S WEB WEEKLY POLL:
"Do you run with an iPod?"

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:
"What is the longest period you have been unable to run as a result of an injury
or illness?
Answers Percent
1. One week 0%
2. Two weeks 16%
3. Three weeks 11%
4. One month 5%
5. Two months 0%
6. Three Months 5%
7. Four months 0%
8. Five months 0%
9. Six months or more 63%


FIVE STAR SITE OF THE WEEK: Bella Comerford, World Champion Professional
Triathlete.
Date of Birth 1st November 1977
Born Norwich, UK
Lives All over the world
Coach Brett Sutton
2006 Highlights
1st Canberra ITU World Long Distance Triathlon Championships, Australia
1st Ironman Florida, USA
1st Ibiza Home de Ferro, Spanish Long Distance Triathlon Championships
1st Lorient ITU Long Distance Triathlon, France
2nd Gerardmer International Long Course Triathlon, France
2nd EmbrunMan Triathlon, France
4th Ironman Brazil
Previous Major Achievements
4 x Ironman Florida Champion
Other Information
Hobbies
Swimming, Biking, running, hanging out with Stephen Bayliss.
What would you do if you weren’t a triathlete? Endurance runner
Favourite music Fast dance music
Who is your sporting hero? Loretta Harrop
Favourite food Salads
Words to live by Be healthy, happy and focused
Luxury item on desert island Stephen Bayliss!
Check out her site at:
http://www.bellacomerford.com/


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

BOOK/VIDEO OF THE MONTH: The Perfect Distance: Training for Long-Course
Triathlon
Author: Tom Rodgers
Packed with technique and drills built on the proven Ultrafit platform, The
Perfect Distance is the first book to equip triathletes
of all levels for the long course. Every facet of effective preparation for a
long-course event is thoroughly outlined, and
extensive appendixes with workouts for swim, bike, run, key training sessions,
and indoor training make this book the ultimate
resource. Along with the sport-specific chapters, Tom Rodgers provides
instruction on:
* Selection of equipment
* Making smart nutrition decisions
* Strength training
* Overcoming common injuries caused by long-distance training \
Buy the book from VeloPress at:
http://www.velogear.com/prodinfo.asp?number=VP+PER

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. Pass the Salt:
Too much is bad for your health, too little hurts your running. How much do you
need?
When you peel off a sweat-drenched shirt after a hard effort on a warm day, you
know you need to rehydrate. The salty lines on your
hat or shorts, however, paint a fuzzier picture. You may have a hankering for
pretzels or potato chips, but if you're like many
runners, you pause in front of the pantry wondering if you should indulge the
craving.
It's hard not to feel conflicted about sodium. After all, too much salt is
linked to high blood pressure. Even runners who avoid
such salt bombs as packaged and fast foods still get all the NaCl they need
without trying. The recommended daily allowance is just
2,300 milligrams (mg), and if you eat cereal for breakfast, a turkey sandwich
for lunch, and a midday handful of pretzels, your
sodium intake would be at 1,600 mg--before dinner.
On the other hand, if it's hot or if you're training hard, you can sweat out a
lot of salt--as much as 3,000 mg in an hour. Losing
that much sodium may be bad news since it is essential to hydration. "Sodium
helps regulate the body's fluid levels," says Bob
Seebohar, R.D., director of sports nutrition at the University of Florida. The
loss of salt is also connected to other running
problems, including cramping and hyponatremia, a rare and potentially fatal
condition in which overhydration leads to low
blood-sodium levels. So how much salt should runners ingest?
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-242-300--10439-0,00.html?cm_mmc=Ex\
tra%20NL-_-2007_05_24-_-nutrition-_-Salt%20Shaker%3a
%20Good%20or%20Evil%3f
[Multi-line URL]


2. This Week in Running:
10 Years Ago- The Russian men's marathon national title was won by Vladimir
Epanov in 2:16:38.
He was followed closely by Aleksey Korobov (2:16:42) and Sergey
Struganov (2:16:52)
as 13 men finished under 2:20. Anfisa Kosacheva took the women's
title in 2:35:09
with Lyubov Morgunova 2nd in 2:35:29 and Larisa Malikova 3rd in
2:37:39. Thirteen
women finished under 2:50.
20 Years Ago- Abebe Mekonnen (ETH) won the Paris (FRA) Marathon in 2:11:09,
comfortably ahead
of compatriot Tefera Guta who ran 2:12:37. Michael Bishop (WAL)
was 3rd in 2:12:48.
Elena Cobos (ESP) was the first woman in 2:43:47 with Roselyne
Padel (FRA) next in
2:45:47 and Sophie Danzin (FRA) 3rd in 2:48:00.
30 Years Ago- Bill Rodgers (USA) won the Amsterdam (NED) Marathon in 2:12:46.6,
out-distancing
Daniel McDaid (IRL) at 2:16:14.2 and Ferenc Szekeres (HUN) at
2:16:47.0. Ian
Thompson (ENG) was 4th in 2:17:47.4. Plonie Scheringa (NED) won
the women's race
in 3:28:24.
40 Years Ago- Ron Daws (USA) won the Land of Lakes (MN/USA) Marathon in
2:23:45. This race is now
known as the Twin Cities Marathon and is held in October.
50 Years Ago- Pyotr Bolotnikov (MDA) won a 5000m in Leningrad (now Saint
Petersburg) RUS in 13:58.2.
Aleksey Desyatchikov (RUS) was 2nd in 13:59.6 and Ivan
Chernyavskiy (UKR) was 3rd in
14:04.4
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.


3. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Know the Warning Signs of Heatstroke
Heatstroke is a sudden uncontrolled rise in body temperature that affects the
brain so that it can't function properly. It should
never happen to you because you get plenty of warning.
First your muscles are affected, then your circulation and then your brain. As
your temperature starts to rise, your muscles feel
like a hot poker is pressing against them. As it rises further, the air that you
breathe feels like it's coming from a furnace and
no matter how rapidly and deeply you try to breathe, you won't be able to get
enough air. When this happens, stop exercising and
cool off by moving into the shade or pouring water over your head. If you
continue to exercise, your body temperature will rise
further and affect your brain. Your head will start to hurt, you'll hear a
ringing in your ears, you may feel dizzy, you may have
difficulty seeing and then you will end up unconscious on the ground.
When a person passes out from heatstroke, his brain is being cooked just as the
colorless part of an egg turns white when it hits
the frying pan. Get medical help immediately. Usually, the victim should be
carried into the shade and placed on his back with his
head down and his feet up. He should be cooled by any possible means. Liquid
should be poured on him, and it doesn't matter whether
it's from a hose, a water bottle or a cup. It could be water, soda, beer, milk
or whatever you have. After he is revived, he should
be watched for more than an hour as his temperature can start to rise to high
levels again.
* HYPOGLYCEMIA
When you feel exhausted and doctors can't find a cause, they often diagnose
chronic fatigue syndrome. They used to diagnose
hypoglycemia.
If your doctor tells you that you suffer from hypoglycemia, he must then tell
you the cause because low blood sugar is the result of
something going wrong in your body. It is not a cause. Your brain gets more than
98% of its energy from sugar in your bloodstream.
There is only enough sugar in your bloodstream to last about three minutes, so
your liver constantly releases sugar from its cells
into your bloodstream. But your liver can store only enough sugar to last 12
hours at rest, so it must manufacture new sugar from
protein and other energy stores.
When blood sugar levels drop, you may feel anxious, shaky, sweaty, hungry, a
tingling in your skin or your heart may beat rapidly.
More severe symptoms include confusion, a sensation of warmth, weakness or
fatigue, loss of memory and in its extreme, seizures and
passing out. As you suffer repeat attacks of low blood sugar, they affect you
less and your symptoms lessen.
There are two types of low blood sugar. First when your blood sugar rises too
high, causing your pancreas to release a large amount
of insulin that drops your blood sugar too low, and second, a slow drop in blood
sugar caused by your liver running out of stored
sugar. Doctors used to think that insulin-induced hypoglycemia follows meals and
that your liver running out of sugar doesn't follow
meals, but they now know that both types can occur any time.
It is almost impossible to diagnose hypoglycemia by drawing blood after you
suffer an attack of dizziness, weakness or fainting
because your body produces adrenalin immediately and raises blood sugar levels
to normal before your doctor can draw blood. It can
be diagnosed by feeding you lots of sugar and measuring your blood sugar level
every half hour for several hours. If you indeed
suffer from hypoglycemia, your doctor then has to find a cause that includes a
damaged liver, an inadequate amount or excess of many
different hormones, tumors and glandular abnormalities.
1)PE Cryer. Symptoms of hypoglycemia, thresholds for their occurrence, and
hypoglycemia unawareness. Endocrinology and Metabolism
Clinics of North America, 1999, Vol 28, Iss 3, pp 495+.
2)FJ Service.Classification of hypoglycemic disorders. Endocrinology and
Metabolism Clinics of North America, 1999, Vol 28, Iss 3,
pp 501+.
3) Diagnostic approach to adults with hypoglycemic disorders.Endocrinology and
Metabolism Clinics of North America, 1999, Vol 28,
Iss 3, pp 519+.
4) Marks, JD Teale.Drug-induced hypoglycemia.Endocrinology and Metabolism
Clinics of North America, 1999, Vol 28, Iss 3, pp 555+.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com/


4. Carbohydrate drinks – can fructose enhance endurance?
Despite the numerous claims to the contrary by the sports nutrition industry,
real advances in sports nutrition are comparatively
rare. But recent research into carbohydrate absorption and utilisation could
herald a new breed of carbohydrate drink, which
promises genuinely enhanced endurance performance. Andrew Hamilton explains
Before we go on to discuss carbohydrate formulations, it’s worth recapping just
why carbohydrate nutrition is so vital for athletes.
Although the human body can use fat and carbohydrate as the principle fuels to
provide energy, it’s carbohydrate that is the
preferred or ‘premium grade’ fuel for sporting activity.
There are two main reasons for this. Firstly, carbohydrate is more
oxygen-efficient than fat; each molecule of oxygen yields six
molecules of ATP (adenosine triphosphate – the energy liberating molecule used
in muscle contraction) compared with only 5.7 ATPs
per oxygen molecule when fat is oxidised. That’s important because the amount of
oxygen available to working muscles isn’t unlimited
– it’s determined by your maximum oxygen uptake (VO2max).
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/sports-nutrition-and-carbohydrate-drinks


5. De-Stress for Success:
Are you digging for the doctor’s number more often lately? Aches and pains
forcing you to miss workouts? If you suffer from nagging
injuries it may be more than just a streak of bad luck holding you down; it may
be your state of mind.
In a consensus statement issued last year by the American College of Sports
Medicine, a team of doctors and sports psychologists
discovered a link between psychological factors (mainly stress) and injury.
As stress levels rise, so do athletes’ chances of injuries. Therefore, learning
stress management techniques can help some athletes
to reduce the “offs” of any forced time off.
In a different study dating back to 2003, the University of North Texas Center
for Sport Psychology and Performance Excellence found
that over the course of one football season, athletes facing high levels of
stress were more likely to suffer from an injury.
Stress is ever present and several different things can induce it. For some
people, all it takes to feel stressed out is drinking a
cold cup of coffee when they wanted a hot one; for others, it might be more
severe – like being laid off at the job. When we feel
stress, our bodies go through a serious of biochemical and hormonal changes that
can potentially escalate into bigger problems like
depression.
More...from Reuters at:
http://today.reuters.com/News/ArticleBlog.aspx?type=healthNews&w1=B7ovpm21IaDoL4\
0ZFnNfGe&w2=B8kvecPa11hc9lKHEnu7ZUN&src=blogBurst_he
althNews&bbPostId=CzCid93BensRNB4AgKqmkG4GIBAQevYdZqur1CzDnGDnOUkaTB&bbParentWid\
getId=B8kvecPa11hc9lKHEnu7ZUN
[Multi-line URL]


6. Do we really need dietary supplements?
By Howard R. Hernandez, MD
THERE have been several reports in scientific research and medical journals that
have caused some skepticism about the benefits of
taking supplements. These studies have made their way to popular press and have
added to public uncertainty. Do you need to take
dietary supplements? The answer depends on your age, general medical condition
and lifestyle and eating habits.
Vitamin and mineral supplements
Let’s start by understanding the difference between vitamins and minerals. A
vitamin is any of the organic compounds that the body
needs in small amounts to grow and stay strong. A mineral is the inorganic
equivalent that may be required for good health, proper
metabolic functioning and disease prevention.
If you’re generally healthy and consume a great variety of foods, most likely
you don’t need dietary supplements. A balanced diet
will be enough to keep you trim, give you energy, and lower the risk of certain
diseases. Remember taking too much of a vitamin or
mineral may be harmful to one’s health. It would be hard to overdose on vitamins
and minerals from the food you eat. You can easily
take too much if you take supplements.
More...from the Manila Times at:
http://www.manilatimes.net/national/2007/may/19/yehey/life/20070519lif1.html


7. Overcoming athletic GI distress:
By Ilana Katz, M.S., R.D., L.D.
Applying accurate nutrition and hydration principles are of great benefit to an
athlete's training and performance. An athlete who
understands their digestion and absorption of nutrients and fluids is more
likely to develop optimal methods of maintaining blood
volume (a critical issue for performance), without inducing nausea and vomiting
(GI distress).
For any fluid to be beneficial during exercise, it must first empty from the
stomach, and then be absorbed into the bloodstream from
the intestines. A number of factors influence the gastric emptying rate,
including hydration status, concentration of the liquid,
volume, caloric density (concentration of the fluid), temperature of the liquid,
as well as external temperature and exercise
intensity.
The most common causes of GI distress are thus a spin off from these influences:
Hydration status
A delayed gastric emptying response results from dehydration. Therefore,
drinking when in a dehydrated state can cause
gastrointestinal distress. Moreover, drinking at this point is unlikely to
adequately hydrate the muscles. A common mistake made by
many athletes is waiting to feel thirsty before hydrating. Furthermore, if lost
fluids and electrolytes are not replenished, fatigue
and heat illness can result.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=14046


8. Dropping the Bomb:
Desiree Ficker is a woman on a roll. She finished second in Kona at the Ironman
and second at the Austin Marathon where she
qualified for the Olympic Marathon Trials. How did she do all that? By dropping
the bomb on anyone in her way.
Desiree Ficker was caught between a rock and hard spot. She was on the Queen K
Highway in the midst of the 2006 Ford Ironman World
Championship, not really knowing where she stood. After a 1:01:46 swim, she had
spent the next few hours moving her way up through
the ranks, but she still had no idea where she stood among the other
professional women. Every time someone in a vehicle would go
by, she hoped she'd hear something, anything. “You're 10 minutes back, you're
five minutes back.” Living in the Twilight Zone and
not knowing is the absolute worst.
“The last 20 miles of the ride I had no idea where I stood,” she remembers. “I
was in the abyss. The convertibles would be going by
giving me a thumbs up, but I never got any times or facts on where the other
girls were.”
Here are the facts: According to her former coach, six-time Ironman World
Champion Dave Scott, “during the last 30 miles of the
ride, Desiree rode better than any of the other women, hands down. She didn't
ride with anyone and made up about three minutes on
both Michellie (Jones) and Joanna (Zeiger).”
More...from Competitor Magazine at:
http://www.competitorsocal.com/article/?Guid=8d770be2-44c6-4e5e-94ca-723233c59c7\
e


9. Hop on a treadmill at your desk: It works!
Those zany "walk and work" researchers at Mayo Clinic may be on to something.
Dr. James Levine, an endocrinologist and professor of medicine in Rochester,
Minn., has fresh evidence that it's not only possible
to perform routine office work while walking very slowly on a treadmill built
into a workstation, but the worker may burn about 120
extra calories an hour while doing so.
Under laboratory conditions, 15 obese volunteers boosted their regular energy
expenditure of 72 calories an hour to 191 calories an
hour when they traded a chair for a treadmill moving at about 1 mile per hour.
Even working only three hours a day on the treadmill could translate,
conservatively, into a weight loss of 2 pounds a month.
Levine has followed up on the study, which was published in last week's issue of
the British Journal of Sports Medicine, with a much
bigger test of the system at three Fortune 20 firms and one smaller company.
Those findings have yet to be published, but
preliminary results are promising. Many of the workers have asked to keep their
treadmills.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-fitnews21may21,1,7160984.st\
ory?coll=la-health-fitness-news


10. A Bowl of Cereal a Day for Heart Health?
A bowl of cereal may not only make for a great breakfast, but it may also be
great for your heart. Researchers have discovered that
eating whole-grain cereals seven or more times a week seems to be linked to a
lower risk of heart failure
If seven bowls of cereal a week sounds like a lot, that’s all right - it seems
that eating fewer bowls will still help lower your
risk of this disease.
“There are good and powerful arguments for eating a whole-grain cereal for
breakfast,” said Dr. Luc Djoussé, lead study author.
Researchers from Brigham & Women’s Hospital and Harvard Medical School looked at
a survey of almost 10,500 physicians. Among the
participants, 79 percent reported eating only whole-grain cereals, with the rest
consuming mostly refined cereals.
Looking just at those who ate whole-grain cereals, 35 percent reported eating
them seven or more times a week, 39 percent ate them
two to six times a week, and 26 percent had them only once a week.
More...from the Washington Times at:
http://washingtontimes.healthology.com/main/heart-health/heart-health-news/artic\
le4252.htm


11. Don't Kill Yourself, but Don't Trust Those Sensors, Either:
Q: I run on a treadmill every two or three days, alternating with strength
training. One hour is my limit (due to the exercise room
policy), so I have been steadily increasing the distance to 6.5 miles and
rising. The other day, I held the pulse reader at the end
of my workout and, according to the chart for a 30-year-old male, I am well
above my 80 percent training zone -- and even slightly
above where the 100 percent mark would be. Is that a problem? I am in good
health, but I don't want to kill myself.
A: Suicide by treadmill sounds like a rough way to go, but the experts I've
consulted don't think it's a fate you should be
worrying about. (You should of course check with your doctor, but my concern is
whether you're actually getting much of a workout at
6.5 mph. If you want to impress me, pick up the pace!)
If your heart were actually thumping at the 100 percent mark, you'd know it,
says J. Braun, owner of the Tidal Elite Performance
Center in Tenleytown. He says you'd be "looking up at the ceiling because you've
passed out." So your reading on the treadmill
probably means: 1) the machine is wrong; or 2) you're a freak. (And I mean that
in the nicest way possible.)
Hand sensors on cardio equipment are easily influenced by what's happening
around them. If you've ever worked out next to someone
wearing a personal heart rate monitor, your reading may have become identical.
(This happened recently when Howard and I jogged side
by side at my gym. He's my buddy, but our hearts most definitely do not beat as
one.) Sweaty palms can throw them off, too.
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/content/article/2007/05/18/AR2007051801646.\
html


12. Fish-Oil Supplements Plus Regular Aerobic Exercise Benefit Overweight
Patients:
In overweight patients, fish oil supplements and regular aerobic exercise
reduced body fat and improved cardiovascular and
metabolic health, according to the results of a study published in the May issue
of the American Journal of Clinical Nutrition.
"Regular exercise and consuming long-chain n-3 fatty acids (FAs) from fish or
fish oil can independently improve cardiovascular and
metabolic health, but combining these lifestyle modifications may be more
effective than either treatment alone," write Alison M.
Hill, from the University of South Australia in Adelaide, and colleagues.
"Although several studies have investigated the potential
for regular aerobic exercise to independently improve body composition and CVD
[cardiovascular disease] and metabolic risk factors,
few properly controlled studies have investigated the effect of n-3 FA
supplementation on these risk factors, particularly body
composition."
In this study, 75 overweight volunteers (body mass index [BMI], > 25 kg/m2) with
high blood pressure, cholesterol level, or
triacylglycerol level were randomized to 1 of the following interventions: fish
oil (6 g of tuna fish oil per day), fish oil and
exercise, sunflower oil (control; 6 g of sunflower oil per day), or sunflower
oil and exercise. The exercise intervention consisted
of walking 3 days per week for 45 minutes at 75% of age-predicted maximal heart
rate. Plasma lipids, blood pressure, and arterial
function were evaluated at 0, 6, and 12 weeks, and body composition was
evaluated by dual-energy x-ray absorptiometry at 0 and 12
weeks only.
Compared with the sunflower oil groups, the groups receiving fish oil
supplementation had lower triacylglycerol levels, increased
high-density lipoprotein (HDL) cholesterol levels, and improved
endothelium-dependent arterial vasodilation (P < .05). Compared with
the groups not receiving the exercise intervention, those in the exercise groups
had better arterial compliance (P < .05). Both fish
oil and exercise were independently associated with reduced body fat (P < .05).
More...from Medscape at:
http://www.medscape.com/viewarticle/557115


13. Indoor Cycling Finds Its Way Back With Proper Training:
IF imitation is a form of flattery, then Spinning — the trademarked indoor
cycling workout created by an endurance athlete named
Johnny G — has many admirers. These days, any health club worth its sweat offers
cycling classes, which entail adding resistance to
recreate hills or a blast of wind.
It’s no wonder why. Indoor cycling can be a high-energy workout and an efficient
way to melt calories. Plus “you usually see each
other in a group setting with the same teacher, so there’s support,” said Dr.
Kevin Plancher, an orthopedic surgeon and associate
clinical professor at Albert Einstein College of Medicine. “It has now become a
team sport, the same way the Tour de France is a
team sport.”
Still, as popular as indoor cycling has become, its gimmickry has turned some
people off. Classes have been known to include mini
push-ups on the handlebars and standing in the saddle and balancing yourself
(Look ma! No hands!). Outdoor cyclists and committed
athletes typically find these moves pointless.
If you had asked Marty Munson in 2005 if she could ever imagine pedaling
furiously on a bike that went nowhere, the answer would
have been an emphatic no. “I thought it was dumb,” said Ms. Munson, 43, a
triathlete and a certified triathlon coach.
More...from the NY Times at:
http://www.nytimes.com/2007/05/24/fashion/24Fitness.html?_r=1&ref=othersports&or\
ef=slogin


14. Training Through the Ages:
A Decade by Decade Guide.
If we assume that some runners are more gifted at certain distances, how do we
find out which one is best for us? It would be simple
if we could determine our personal niche in the racing world through a DNA
sample—and that may some day be the case. But, for the
present, finding your optimum racing distance lies somewhere between the lab and
the track, and for good measure throw in a deck of
tarot cards. If you don’t have a clue about the racing distance to pick and
stick with, don’t worry; you have a lot of company. It’s
not an easy task, but there are some tried and true methods at your disposal.
The Scientific and the Practical
Let’s look at the scientific tests prescribed by many sports physiologists:
Maximum oxygen consumption (VO2 max) and muscle fiber
twitch type. Measuring VO2 max requires running on a treadmill to exhaustion
while wearing a breathing apparatus that measures the
rate of oxygen transport to the muscles. The results show the relationship
between oxygen consumption and running speed. The
readings, however, can be affected by age, gender, training and altitude, so VO2
max isn’t always an accurate measure. In addition,
VO2 max is only a reliable predictor for shorter distances. Derek Clayton, who
held the world marathon record, had a relatively poor
VO2 max, but he ran efficiently. A strong believer in mind over matter, Clayton
attributed his world record to mental fortitude. No
doubt mental toughness plays a huge part, but other physiological factors not
measured also made him suited for the marathon.
Another common test measures the muscle fiber twitch effect: fast-twitch (FT)
versus slow twitch (ST). To determine muscle type, a
needle is inserted into the muscle to withdraw a small sample of fiber so the
amount of capillaries, mitochondria and myoglobin may
be measured, along with the size of the fibers, all of which distinguish ST from
FT. Elite marathoners have a much greater
percentage of ST fibers than elite sprinters. A fast twitch runner is not likely
to break any marathon records. They can, however,
gradually train their fast twitch muscles to act as slow twitch fibers. Some
runners, like Alberto Salazar, who had a high
proportion of slow twitch fibers, are able to run 10Ks at the elite level, and
then move up to the marathon with great success.
More...from Running Times at:
http://www.runningtimes.com/rt/articles/?id=4949


15. Fuel for the long haul:
Pushing your body to its limits takes more than top training and the proper
equipment: The right balance of foods and fluids keeps
you from flaming out.
Training for her first Ironman triathlon, Golden resident Kate Livingston
discovered a few weeks ago that she didn't have the
endurance to put in the hours she needed on her bike, in the pool and on the
trail.
As it turned out, she wasn't eating right. A visit with a dietitian put her on
the right track, alerting her not only to what and
how much she should be consuming, but when.
"I act like I'm 12. I'd often go out on an empty stomach," confesses the
29-year-old, a nurse at Children's Hospital. "I just did
things I would hear about from other people, but I didn't have a solid plan. I
was nutrition naive."
Now, she says, she has a much better sense of what her body requires in the way
of nutrition before, during and after a training
session. As a result, her performance has improved.
"I doubled the amount of calories I take in and tripled my carbs, and I just
feel so much stronger," Livingston says. "I've been
able to get farther in every aspect. Only a month ago, I wouldn't have been able
to do the distances."
Recharge the carbs to burn fat
As endurance tests such as marathons, century rides and fourteener climbs start
filling people's summer calendars, fitness experts
stress that food and fluid can be as crucial to the success of recreational
athletes as proper footwear or other gear.
"It's very important, if you're preparing for an event lasting longer than 90
minutes, that you put some time and thought into
nutrition and hydration," says Kate Mackey, a personal trainer based in
Broomfield.
More...from the Denver Post at:
http://www.denverpost.com/fitness/ci_5936878


16. Use Mental and Physical Sports Motivation:
The motivational dynamics of sport
The 34th President of the US, Dwight D Eisenhower, once said that ‘motivation is
the art of getting people to do what you want them
to do because they want to do it’. And as Dr Costas Karageorghis explains,
recent research suggests that he wasn’t far wrong. Even
better, changing your attitude towards training and competition can
significantly enhance motivation.
Introduction
Motivation is an internal energy force that determines all aspects of our
behaviour; it also impacts on how we think, feel and
interact with others. In sport, high motivation is widely accepted as an
essential prerequisite in getting athletes to fulfil their
potential. However, given its inherently abstract nature, it is a force that is
often difficult to exploit fully. Some coaches, like
Portugal manager Luiz Felipe ‘Big Phil’ Scolari, appear to have a ‘magic touch’,
being able to get a great deal more out of a team
than the sum of its individual parts; others find motivation to be an elusive
concept they are forever struggling to master.
What is it that makes individuals like the 45-year-old sprinter Merlene Ottey,
who competed in her seventh Olympics in Athens 2004,
churn out outstanding performances year in, year out? Elite athletes such as
Ottey have developed an ability to channel their
energies extremely effectively. Indeed, motivation is essentially about the
direction of effort over a prolonged period of time.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/the-science-and-practice-of-sports-motivation-33\
614


17. Interval training bursts with benefits:
Whether you're a professional athlete or just trying to shape up for summer,
interval training can help. Its bursts of intense
exercise followed by easier, slower activity can help you burn calories and
build strength.
What is interval training? Cardio interval training is alternating cycles of
fast and slow, intense and lighter exercise.
You can try it on the treadmill, stair climber or stationary bike.
It also can be used on strength-building machines or while lifting dumbbells,
doing squats or even swimming. You don't need
expensive equipment: Interval training is perfect for push-ups, dancing and
jogging or walking outdoors.
The intervals include intensity changes in speed, the number of repetitions of a
task or the weight of a lifting load.
"It's not the equipment that's important, it's how you apply it," said William
J. Smith, director of fitness education for the Can
Do Fitness Clubs in Wayne, N.J.
At a Lodi, N.J., gym recently, 56- year-old Steve Browne spent a 20-minute
treadmill session alternating between one minute at a
fast pace and two minutes at a slower pace. His speeds varied between 3 and 5
mph, the inclines changing from 2 to 8 degrees.
More...from the Denver Post at:
http://www.denverpost.com/fitness/ci_5936898


18. Shoes to run around in in the water:
On Sept. 17, 2006, in the Netherlands, Lornah Kiplagat of Kenya set a world
record in the 10-mile run after some unconventional
training.
For the two weeks before the event, while trying to rehab an injury, she ran
almost entirely in a swimming pool. Easy on the joints,
water running and water aerobics offer muscular and cardio benefits similar to
their land-based counterparts — but without the
impact. As aqua exercise grows among pro athletes and the general public alike,
a wave of water-specific shoes has arisen to meet
the need. They protect the feet from abrasive pool floors, dry quickly and in
some cases add resistance that pushes the workout to a
new level.
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-gear21may21,1,2863192.colum\
n?coll=la-health-fitness-news


19. Why Do Runners Get Injured?
Injuries prevent thousands of runners from making progress. A series of injuries
often can result in burnout and dropping out of
running — according to my coaching experience. Preventing injuries is as simple
as realizing the causes and the symptoms, quick
treatment and a few days off. This can prevent weeks or months of repair time,
due to pushing through pain. In this way, you can
gain major control over your orthopedic future.
My injury research began about 28 years ago. After over 20 years of competitive
running, I was sick and tired of being sick and
tired (and injured about every three weeks). So I looked at the studies and
talked to doctors who had treated hundreds of running
injuries. Each doctor told me a similar story: A small percentage of injuries
were due to trauma — such as stepping off a curb or
into a hole — but the overwhelming number of medical setbacks were due to the
sustained buildup of stress, causing a breakdown of
the muscle, tendon, joint, etc.
During the research for my new book, Running Until You’re 100, I found studies
showing that when stress and rest are balanced,
runners tend to have healthier joints and fewer health complaints than those who
do not run. As I became sensitive to the causes
(listed below) and avoided them, I’ve reduced my injury down time to zero. In
fact, I have not had an overuse injury for over 27
years. My article in next month’s Competitor will offer a proven injury-free
plan. But first, let’s look at the causes:
Cause #1: Too many running days a week. The lowest number of running injuries
are reported by those who run three days a week.
Statistics show that the probability of breakdown increases with each day added.
More...from Competitor Magazine at:
http://www.competitorsocal.com/article/?Guid=d3f80ebb-998b-4d7c-af55-393de18894b\
6




20. Digest Briefs:
* Ironclad Evidence:
Iron-deficient women can boost their aerobic capacity by simply increasing their
iron intake.
Most women know that anemia can sap their strength and wreak havoc on their
running. But few realize that even marginal iron
deficiency can impair aerobic performance. The silver lining? Iron-deficient
women can boost their aerobic capacity by simply
increasing their iron intake.
Researchers at Cornell University studied the aerobic performance of 41 women
who were iron-deficient, but not anemic. Half of the
women were given iron supplements while the other half received a placebo for 6
weeks. All of the women trained on stationary bikes
for the last 4 weeks of the study. Ultimately, both groups saw improvements in
muscle endurance and maximum VO2, but the women who
received the iron supplements experienced significantly greater improvements in
maximum VO2.
Most important to women runners, this study clearly indicates that you don't
have to be anemic to still experience a decrease in
aerobic capacity. "Since there may be at least twice as many women who are
iron-deficient without anemia as there are women who are
anemic, the impact of this problem may be widespread," says Jere D. Haas, Ph.D.,
professor and director of the division of
nutritional sciences at Cornell University, and one of the study authors.
So what's the best way to boost your iron status? Improve your diet.
Try the following:
~ Reach for meat. The iron found in red meat is best absorbed by the body, so
shoot for two servings of lean red meat per week.
~ Stock up on vitamin C. This vitamin helps boost iron absorption when eaten at
the same time as other iron-containing foods. An
easy way to do this is to drink citrus juices when you eat iron-rich foods such
as meat, beans, whole grains, and fortified cereals.
~ Watch what you drink with your meals. The tannins in beverages such as red
wine, coffee, and tea can interfere with iron
absorption.
~ Use cast-iron cookware. Using cast-iron cookware increases the iron content of
foods. The more acidic the food, and the longer it
is cooked, the more iron will leech into it.
From Runner's World
* Aspirin, a miracle drug packed into a tiny white pill, has had its dosage
dictated by a century-old manufacturing process. Now
researchers have studied the standard doses that 50 million American adults take
daily to prevent cardiovascular disease. And
they've found that less is better.
Most people who take daily aspirin to prevent heart disease take either 81
milligrams, a standard baby aspirin, or 325 milligrams, a
standard adult pill.
"The 325-milligram dose was arrived at because that's what they could fit into a
pill," says Dr. Charles Campbell, lead author of
the study and director of the cardiac care unit at the University of Kentucky.
"The 81 milligram was arrived at because it's
one-quarter of the other."
And there's little science behind recommendations to take either the adult or
the child's dose to prevent heart disease. Campbell
and researchers analyzed 2,415 studies of aspirin to prevent recurrent events in
people who had suffered a heart attack or stroke.
"We could find no evidence that higher doses were better," he says. "It also
looks like higher doses are associated with more
bleeding."
For most people, Campbell says, "Chew or swallow a baby aspirin, and that's
enough."
The review was published in the May 9 Journal of the American Medical
Association.


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.
May 26-27, 2007:
Ottawa Race Weekend - Ottawa, ON

May 27, 2007:
Brentwood Run 5K / 10K - West Los Angeles, CA

KeyBank Vermont City Marathon - Burlington, VT

U.S. Half Marathon / 12K - Sun Valley, ID

May 28, 2007:
BolderBOULDER 10K - Boulder, CO
International Team Challenge

Saddleback Memorial Half Marathon - Laguna Hills, CA

June 23, 2007:
Emilie's Run - The Emilie Mondor Memorial 5K Race for Women - Ottawa, ON
http://www.emiliesrun.com

For more complete race listings check out our Upcoming Races, and Calendars.
Check the Runner's Web on Sunday and Monday for race reports on these events at:
http://www.runnersweb.com/

For Triathlon Coverage check out The Sports Network at:
http://www2.sportsnet.ca/tvschedule/tvsked_sport.php?region=ONTARIO&schedule_id=\
25

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Have a good week of training and/or racing.

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