A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
The Runner's and Triathlete's Web Digest is a weekly e-zine dealing with the
sports of running and triathlon and general fitness and
health issues. The opinions expressed in the articles referenced by the Digest
are the opinions of the writers and not necessarily
those of the Runner's Web. Visit the Runner's Web at http://www.runnersweb.com
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questions should be posted to one of our forums available
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Canadian Olympians.

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 on May 25 to 27 saw almost 30,000 runners participate.
Watch the ING Ottawa Marathon on CBC TV on Saturday,
June 2nd from 2:00 to 3:30 P.M.
For more information on the race weekend visit the website at: 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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Advertise your event on the Runner's Web.
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THIS WEEK:
We have a winner in our Pegasus Quiz! William Neale of Austin, TX identified
the photo as the Munich Olympic Marathon.
Our June Running Trivia has been posted .

Get Free Shipping through June 6th at Nike.com! Enter code FSFDJN7 at checkout.
Offer expires 6/6/07 at 11:59pm PST.
Click Thru URL:
http://clickserve.cc-dt.com/link/tplclick?lid=41000000015515687&pubid=2100000000\
0028567

We are considering dropping three features from the website due to an apparent
lack of interest:
1) the weekly poll
2) the Book/DVD of the Month
3) the Five Star Site of the Week
4) Monthly Trivia Quiz
5) Monthly Pegasus Quiz
We would appreciate any feedback, pro or con, on these features.

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
Forums at: http://www.runnersweb.com/running/forum.html
or from our FrontPage.

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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
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Sign up at: www.RunnersWebCoach.com OR
http://training.active.com/ActiveTrainer/listing.do?listing=51

* Sports Nutrition by Sheila Kealey.
Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing
Team and X-C Ottawa. She has a Masters in Public
Health and works in the field of nutritional epidemiology as a Research
Associate with the University of California, San Diego. Her
column index is available at:
http://www.runnersweb.com/running/SK_index.html

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

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

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

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

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We 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. Dr. Gabe Mirkin's Fitness and Health e-Zine
2. This Week in Running:
3. GracefulEdge.com Goes Local
4. Top 9 nutrition myths dispelled
5. Joe Henderson's Running Commentary - Back to Our Future
6. Am I exercising too much?
7. Four exercises to increase your running speed
8. Experts debate whether exercise, diet or weight lifting gives the best
results
9. Study confirms heart benefits of whole grains
10. Spring clean your exercise routine
Keep the lunges, forget situps and long workouts.
11. Taking old age in stride
The 55-and-older crowd won't be left in the dust when runners dominate the
streets of Boulder.
12. Fitness Q and A with Chris Carmichael
Q: met a former endurance athlete who advised that I intentionally limit my
fluid intake while training so that I would adapt to a
lower fluid requirement for races in hot conditions. Is this a legit strategy?
13. High-carb diet linked to higher blood pressure
14. Hip Tendonitis: Causes, symptoms, treatments and prevention of this dreaded,
athletic injury
15. For Those Who Sweat, Some Small Stuff
16. Sportsmedicine: Top 3 Running Stretches
Learn the top 3 stretching exercises to improve your running and do away with
running injuries.
17. Should I Take One Year or Two to do Ironman?
18. Marathon Training and Performance Strategies Based on New Research
19. Pumping iron stimulates muscle-building hormones
20. Digest Briefs


RUNNER'S WEB WEEKLY POLL:
"Have the ongoing doping admissions in cycling turned you off the sport?"

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

LAST WEEK'S POLL RESULTS:
"Do you run with an iPod?
Answers Percent
1. In training 29%
2. In races 10%
3. In warm-ups and cool-downs 3%
4. No 58%


FIVE STAR SITE OF THE WEEK: McMillan Running.
Train Smarter - Run Faster
Greg McMillan, M.S.
Greg McMillan is a runner, exercise scientist and coach who has the unique
ability to combine the science of endurance performance
with the art of real-world coaching. Greg has a masters degree in Exercise
Physiology where his research focused on the determining
factors of distance running performance. A student of the sport since he began
running in high school, he continues to apply
advances in sports science to his training programs.
As with his study of sports science, Greg continues to learn from the athletes
and coaches of yesterday and today. He vigorously
studies the great books on running and is eager to be around successful coaches
and athletes to learn from their experiences. In
fact, he recently completed a two-year stint working with Gabriele Rosa, the
great coach of such stars as marathon world-record
holder Paul Tergat, world-champion Moses Tanui and New York City and Boston
Marathon course record holder Margaret Okayo. Always
eager to learn and apply his insights, Greg had the opportunity to apply Rosa's
training philosophy with the Discovery USA marathon
training group. This experience has furthered his knowledge of training and adds
to his unique personal coaching program that blends
a variety of experiences with athletes from beginners to the world's best. He
also toured with his coaching mentor, Arthur Lydiard,
and was by the master coach's side when he died in 2004.
Throughout his coaching career, Greg has been successful at helping a wide range
of athletes. He has coached Olympic hopefuls,
regionally competitive runners as well as beginners. He has worked successfully
with middle-distance runners as well as marathoners.
His athletes include elite runners just out of college, masters runners at the
top of the US ranks as well as older runners who
maintain the drive and passion that running instills. He has worked with males
and females, individuals and teams, all with equal
success. He has coached in college, worked with high school runners and led
adult running programs. Above all his focus is on
success for ALL runners. Most of his athletes are self-described "middle of the
packers" who juggle training with work and family
commitments.
Most athletes attribute Greg's success and that of McMillan Running to not only
a full knowledge and experience with training but to
a positive attitude and passion for helping others. From the beginning, Greg's
mission and that of McMillan Running has been to help
people fulfill their potential.
Visit the site at: http://www.mcmillanrunning.com


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

BOOK/VIDEO OF THE MONTH: Lore of Running by Timothy Noakes.
Now revised, expanded and updated, Lore of Running gives you incomparable detail
on physiology, training, racing, injuries,
world-class athletes, and races.
Author Tim Noakes blends the expertise of a physician and research scientist
with the passion of a dedicated runner to answer the
most pressing questions for those who are serious about the sport:
· How your body systems respond to training, the effects of different training
methods, how to detect and avoid overtraining, and
genetic versus trainable potential
· How to train for the 10K up through ultramarathon with detailed programs from
Noakes and several leading running experts
· How to prevent and treat injuries, increase your strength and flexibility, and
use proper nutrition for weight control and maximum
performance
Buy the book from Human Kinetics at:
http://www.humankinetics.com/products/showproduct.cfm?associate=880&isbn=0873229\
592

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. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Hot-Weather Exercisers Need Salt
Fatigue during hot-weather exercise is caused by lack of water, salt, sugar or
calories. Of the four, exercisers are most ignorant
of their sodium needs. A study from The University of Otago in New Zealand
shows that taking a salty drink prior to competition can
help an athlete to exercise longer and harder. (Medicine and Science in Sports
and Exercise, January, 2007; and Clinical Journal of
Sport Medicine, January 2007). Athletes who took the salty drink had larger
blood volumes and greater endurance. Salt makes you
thirsty earlier so you drink more, and salt in your body holds water so you have
more water available to meet your needs.
In 1942, James Gamble of Harvard Medical School was hired to establish
guidelines for soldiers fighting in the very hot climate of
the South Pacific. He found that the only mineral
needed for exercise in hot weather is sodium, found in common table salt. As a
result of his studies, salt tablets were recommended
for people who worked or exercised in hot weather, but since they caused stomach
problems and because of concerns about high blood
pressure, salt tablets were abandoned in the 1970s.
Salty drinks taste bad, so it is easier to meet your needs with salted foods.
If you plan to exercise for more than a couple hours
in hot weather, drink one or two cups of the liquid of your choice each hour and
eat a salty food such as salted peanuts.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com/


2. This Week in Running:
10 Years Ago- John Kagwe (KEN) won the Prague International (CZE) Marathon in
2:09:07, closely
followed by Jackson Kipngok (KEN) in 2:09:11 and Leonid Shvetsov
(RUS) in 2:09:16.
Elena Vinitskaya (BLR) won the women's race in 2:32:58 with
Svetlana Tkach (MDA)
next in 2:34:09 and Rimma Dubovik (UKR) 3rd in 2:34:49.
20 Years Ago- Forty-five year old Evy Palm won the Stockholm (SWE) Marathon in
2:35:14, more
the six minutes ahead of runner-up, Jutta Pedersen (SWE) who ran
2:41:21.
Elisabeth Johannesson (SWE) was 3rd in 2:42:59. Kevin Forster
(ENG) won the men's
race in 2:13:52 with Göran Högberg (SWE) in 2nd at 2:13:59 and
Frederik Vandervennet
(BEL) 3rd in 2:15:07.
30 Years Ago- Detlef Uhlemann won the West German 10,000m title with a 28:03.4.
Karl Fleschen
was next in 28:09.1 and Peter Weight 3rd in 28:24.79. The
women's 3000m title
went to Brigitte Kraus in 9:14.1.
40 Years Ago- Ron Larrieu (USA) won the Modesto Relays (CA/USA) 2 mile in
8:32.0. John Lawson (USA)
took 2nd in 8:33.8 and Louis Scott (USA) was 3rd in 8:35.2.
Gaston Roelants (BEL)
was 5th in 8:38.4.
50 Years Ago- Basil Heatley (ENG) won a marathon in Coventry ENG with a
2:32:01.
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. GracefulEdge.com Goes Local:
Graceful Edge's Washington D.C. Edition to Launch, June 12, 2007
The Washington D.C. Edition shares the latest on fun activities throughout the
region. Races. Fun Runs. Park Cleanups. Organized
Hikes. Yoga workshops. And much more.
Graceful Edge (http://www.GracefulEdge.com) the fun and sassy website for the
hip and adventurous woman, launches their Washington
D.C. edition. Debuting Tuesday, June 12, 2007, Graceful Edge DC will deliver
free weekly emails filled with fun upcoming events and
activities in the DC area. Races and fun runs, club events, yoga workshops,
bike clinics, organized hikes – Graceful Edge DC will
cover a wide range of active interests for our readers of all levels.
"Being a native of the Washington D.C. area, I am thrilled to bring the
adventures of our region to Graceful Edge readers. We are
incredibly lucky to have so many amazing places to hike, bike, run, and kayak in
our immediate area. Graceful Edge - Washington DC,
is a perfect extension to our current offerings and supports our mission to
inspire women to have fun and be active in the great
outdoors." says Carolyn Rumbarger, Co-Founder of Graceful Edge.
Graceful Edge was created to spread the fun and enthusiasm of living an active
and adventurous life. Readers get fun tidbits on the
latest in cool gear, stylin' active wear, and awesome experiences for a wide
range of activities – running, hiking, biking, alpine
sports, yoga and many more. And as Graceful Edge works towards launching local
editions, readers learn more about fun events in
their local communities.
Women are constantly bombarded with messages that link physical activity with
appearance and weight loss. Graceful Edge seeks to
be the fresh alternative and inspire women to enjoy an active life on the
outside, all in the spirit of fun.
Sign up today (www.GracefulEdge.com/signup.html) and get the Graceful Edge
emailed directly to your inbox.
Attention Event Organizers: Submit your event at
www.GracefulEdge.com/contactus.html for review by our editorial team.
Contact Information:
Elayne Chow
Founder
202-258-2054
mailto:Elayne@...


4. Top 9 nutrition myths dispelled:
Don't drink alcohol. Take vitamins. Avoid eating eggs. We've heard these pieces
of nutritional advice for years -- but are they
accurate? Not necessarily, said two exercise physiologists presenting at the
American College of Sports Medicine (ACSM) 11th annual
Health & Fitness Summit & Exposition in Dallas, Texas. Wendy Repovich, PhD,
FACSM, and Janet Peterson, DrPH, FACSM, set out to
debunk these nutrition myths.
9. Drink eight, 8-ounce glasses of water per day.
You should replace water lost through breathing, excrement and sweating each day
-- but that doesn't necessarily total 64 ounces of
water. It's hard to measure the exact amount of water you have consumed daily in
food and drink, but if your urine is pale yellow,
you're doing a good job. If it's a darker yellow, drink more H2O.
More...from SheKnows.com at:
http://sheknows.com/about/look/8136.htm


5. Joe Henderson's Running Commentary - Back to Our Future:
Some stories, like some runs, veer from their planned path. This spring Nike
asked me to write a pair of stories, "pretending like
the time is 30 years ago."
These writings were part Nike's re-release of several shoe models from the late
1970s. I didn't produce ads (didn't even mention
company's name) but told how running was back then.
Then the concept for this marketing campaign changed. My stories didn't make the
final the cut at Nike, so I salvage them here.
I don't need to pretend how we ran in 1977 but only to review old writings from
that time. In so many words, I said the following
that year, my 10th as a fulltime running writer.
SUMMER OF '77
Runners will try anything. We've tried almost everything in the past 10 years to
help us run farther and faster, healthier and
happier. Some of it has worked well enough to stay in our training/racing
repertoire. Any practice that works, lasts. Check back in,
say, 2007 to see how many from this list lasted.
-- Fifteen-mile weeks. Aerobics author Kenneth Cooper says, "Anyone who runs
more than 15 miles a week is doing it for reasons other
than fitness." That's no more than five weekly runs of three miles. He adds that
injury rates increase steadily after that amount.
Higher-mileage runners routinely prove Cooper right.
-- Hundred-mile weeks. Super-coach Arthur Lydiard called this "marathon
training" and scheduled it even for runners who never raced
marathons. But they only ran their hundreds during one phase of their training
cycle. Today's runners figure that if three months a
year of 100-mile is good, then year-round at 100-plus must be better. Lydiard
says that enough (by his definition) is enough.
-- LSD training. The letters stand for long slow distance. Lydiard calls it a
perversion of his system. "My runners go long, but
they aren't slow," he insists. Critics such as young miler Seb Coe say, "The
only thing LSD does is make you a long slow runner."
Still, this gentle form of running has attracted many believers who claim it
lets them recover and rebuild between big efforts. It's
a variation on Olympic coach Bill Bowerman's hard/easy system -- in this case,
hard day, easy WEEK.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2112

6. Am I exercising too much?
You run in the morning, train for your next marathon at night despite a nagging
injury, and head to the gym to weight train in your
free time. Missing a workout is not an option.
Are you exercised obsessed, or just an avid exercise enthusiast?
That depends on your attitude, say mental health experts. If you exercise
frequently because you enjoy it and you like the health
benefits it provides, you have the right reasons in mind. If you exercise
because you feel compelled to do so, and in spite of
having injuries, you may be at risk for developing an exercise disorder.
"There is no set formula or standard that reveals how much exercising is too
much," says Theresa Fassihi, Ph.D., a psychologist with
the Eating Disorders Program at The Menninger Clinic. "But if exercising is
interfering in a person's life, and it is compulsory,
then it may be a problem."
Dr. Fassihi treats patients in the Eating Disorders Program who over exercise in
an attempt to burn off calories, build muscle or
attain physical perfection. It is common for patients with exercise disorders to
also have an eating disorder, Fassihi says.
Problems occur when body perception doesn't match reality.
As with eating disorders, persons involved in activities or professions that
require physical beauty or high levels of physical
performance-such as athletes and dancers-are particularly vulnerable to
developing exercise disorders. High achievers with
perfectionist personalities are also vulnerable. Both men and women can have an
exercising disorder, but they often have different
goals for their exercise regimens. Women seek the "lean look" and typically
exercise aerobically to become thin. Men want to bulk up
and lift weights to increase muscle mass.
More...from News-Medical.net at:
http://www.news-medical.net/?id=25475


7. Four exercises to increase your running speed:
Years of studying elite runners in freeze frame video clips have revealed
certain truths about optimal form. Both sprinters and
distance runners alike can benefit from exercises that duplicate the distinct
joint and limb movements, as well as the range of
motion, of these athletes.
Try the following exercises using resistance tubing secured to a stationary
object such as a post, or secure them with an Active
Cord attachment, available at most sporting goods stores. (Resistance tubing
comes in varying degrees of tension; be sure to try
several in-store before purchasing.) The resulting strength, flexibility and
muscle memory will improve your running form, stride
length and explosiveness, which will mean faster race times.
Each of the exercises below is preceded by a few words about form. In addition
to these tips, avoid rotating your torso or shoulders
as you run. This, in turn, will keep your hips square so that your pushoff
forces you directly forward.
To run well, great ankle joint extension is necessary, as this increases the
power of your pushoff. The more you can extend, the
better. During running, keep the knee slightly bent in the pushoff leg to
maximize horizontal force. A perfectly straight leg
results in more of a leap and is a waste of force.
More...from Active.com at:
http://www.active.com/story.cfm?story_id=13966&sidebar=13


8. Experts debate whether exercise, diet or weight lifting gives the best
results:
Is it the couch potato's dream come true? Personal trainer to the stars Jim
Karas' new book, "The Cardio-Free Diet" (Simon and
Schuster, $23) promises you can unplug the treadmill and still lose weight.
In fact, he says, cardiovascular exercise might actually hurt your efforts to
drop a few pounds. Instead, Karas advocates a less
time-consuming strength-training routine of simple lifts and presses with either
free weights or rubber tubing.
Is he right? Here's an assessment of his thesis:
Cardiovascular exercise has been vastly oversold as a way to lose weight.
Walking, running, spin classes "do not burn up nearly as
many calories as we've been led to believe," Karas says. Moreover, he says,
cardio makes you so hungry that you overeat.
People definitely overestimate the caloric burn from working out and
underestimate how much they eat, and that can mean weight gain,
says JoAnn Manson, chief of preventive medicine at Harvard's Brigham and Women's
Hospital in Boston and author of "The 30-Minute
Fitness Solution." But she says many people report fewer hunger pangs after a
workout.
More...from the Daily Herald at:
http://www.dailyherald.com/health/story.asp?id=317363


9. Study confirms heart benefits of whole grains:
Americans should bulk up on whole grains like oatmeal, barley and brown rice to
help lower their risk of clogged arteries, heart
attacks and strokes, according to researchers.
In a review of seven major studies, the researchers found that higher whole
grain intake was consistently linked to a lower risk of
heart disease and stroke. On average, adults who ate 2.5 servings of whole
grains per day were nearly one-quarter less likely to
develop cardiovascular disease than their peers who rarely consumed whole
grains.
Whole grains are believed to benefit the heart in a number of ways. The fiber
and other nutrients in whole grains may help lower
cholesterol, blood sugar and insulin levels, as well as improve blood vessel
functioning and reduce inflammation in the circulatory
system.
Yet surveys show that few Americans get the recommended three servings of whole
grains per day, according to the authors of the new
study. More than 40 percent of U.S. adults say they eat no whole grains.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSPAR85967120070528


10. Spring clean your exercise routine:
Keep the lunges, forget situps and long workouts.
Your closet isn't the only thing that could benefit from a little
spring-cleaning. Now is a good time to evaluate your exercise
routine with an eye toward getting rid of what you don't need or use. So in the
spirit of the season where everything gets a good
once over, here are a few suggestions about what to keep and what to toss.
Keep them
- Lunges
They may have been around for a while, but these golden oldies aren't ready to
be thrown out. Not only do lunges train a whole slew
of muscles (quadriceps, hamstrings and buttocks), this lower body exercise also
improves balance. Unlike the squat, which offers a
wide base of support, the staggered stance of the lunge adds an element of
instability to the exercise, which makes it tougher to
master.
As for its real-life applicability -- climbing stairs, walking, running -- all
these important daily functions mimic the movement
pattern of the lunge. So if you've relegated the lunge to the back of your
closet, it's time to dust it off and to bring it back.
More...from Canada.com at:
http://www.canada.com/topics/lifestyle/story.html?id=67dd3e87-c696-4866-9f25-3e1\
6122f1389&k=26643


11. Taking old age in stride:
The 55-and-older crowd won't be left in the dust when runners dominate the
streets of Boulder.
Do not go gentle into
that good night,
Old age should burn and rave
at close of day;
Rage, rage against the dying
of the light.
- Dylan Thomas
Boulder - Lois Calhoun gets a little slower every year, but she's not going down
without a fight.
Calhoun, 71, has won her age group each year since she began running the Bolder
Boulder nine years ago. She runs four days a week
and cross trains with bike rides, weightlifting and yoga.
She will not go gentle into that good night, but she'll probably turn in early
because she's got a workout in the morning. Tuesdays
you'll find her on the track with the Boulder Road Runners at 7 a.m., doing
intervals to keep her speed up. She has her sights set
on a 58-minute Bolder Boulder on Monday.
"You can either get into an upward spiral or a downward spiral," Calhoun said of
resisting the aging process. "The less you do, the
less you want to do, the less you are able to do. The more you do, the more you
want to do, the more you are able to do."
More...from the Denver Post at:
http://www.denverpost.com/extremes/ci_5992392


12. Fitness Q and A with Chris Carmichael:
Q: I met a former endurance athlete who advised that I intentionally limit my
fluid intake while training so that I would adapt to
a lower fluid requirement for races in hot conditions. Is this a legit strategy?
A: In a word, NO! For a more in depth answer, one of my coaches, Renee Eastman
recently answered the exact same question for one of
her athletes. Her answer was exactly what I would have written, so I’ve pasted
it below:
Remember that the goal of training is to make the body adapt to the workload
you’re placing on it. Restricting water intake does not
cause any positive training adaptation. Similarly, passive heat exposure like
you'd get from just sitting in a sauna, has not been
shown to be as effective as exercising in the heat to elicit practical heat
acclimation for improved performance in hot conditions.
Adaptations to heat exposure while training include an increased sweat rate and
a lower body temperature to induce sweating. Another
adaptation related to heat exposure is increased plasma volume, which also
results in a lower heart rate in the heat (versus
non-acclimated). These adaptations improve the body's ability to disperse excess
heat, but it takes extended exposure over repeated
days to get the adaptation process started. By extended I mean exercising for at
least one hour at a time. There will be some
adaptations seen within the first three to five days, but with the general
recommendation for better acclimation after ten days.
More...from Outside Online at:
http://outside.away.com/outside/bodywork/carmichael-20070524.html


13. High-carb diet linked to higher blood pressure:
Carbohydrate-rich diets are associated with slightly higher blood pressure than
diets rich in monounsaturated fats, according to the
findings published in the American Journal of Clinical Nutrition.
However, the difference is not enough to justify making recommendations to
change the carbohydrate and monounsaturated fat content
of the diets to control blood pressure, Dr. Meena Shah and colleagues from the
University of Texas Southwestern Medical Center at
Dallas, report
The researchers conducted a review of 10 published studies, also referred to as
a "meta-analysis," that compared high-carbohydrate
and high-monounsaturated fat diets to better understand their effects on blood
pressure.
The results of the authors' mathematical model revealed that the
carbohydrate-rich diets led to a significantly higher blood
pressure compared with the diets rich in monounsaturated fat.
When the analysis was restricted to studies in which the subjects were randomly
assigned to one diet and then switch over to the
other diet, the blood pressure readings were higher for the carbohydrate-rich
diets than the monounsaturated fat diets, but the
difference was not statistically significant.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSHO97854920070530


14. Hip Tendonitis: Causes, symptoms, treatments and prevention of this dreaded,
athletic injury:
All athletes have a dark, furtive, and silent fear of getting injured. It haunts
all athletes; from professionals like Meb
Keflezighi who was forced to drop out of last April’s Flora London Marathon at
mile 16, to casual runners like myself.
Recently, I was sidelined with tendonitis in my right hip a month before I was
to participate in my first half marathon.
When I told my sister, she instantly identified with my anguish by saying “So,
it must be like going to write a big term paper and
having your computer break down the night before it’s due.” Exactly.
When your body seemingly and unexpectedly fails you, you are frustrated,
confused, and scared. Fortunately, you can minimize your
worries and expedite your healing by educating yourself on the potential
pitfalls of regular training, proper care for your athletic
body, and ways to prevent such injuries.
Hip tendonitis is similar to tendinitis that can afflict many other parts of
your body. Tendons are bands of fibrous tissues, much
the same way a rope is made of many threads. Your tendons are what connect
muscle to the bone. When the strain of any activity
causes too much stress, your body will have difficulty pulling the muscle and to
compensate the tendon becomes inflamed. According
to the Gale Encyclopedia of Medicine,
"The injury is largely mechanical, but when it appears, the body tries to heal
it by initiating inflammation. Inflammation increases
the blood supply. The result is swelling, tenderness, pain and heat.”
More...from the Final Sprint at:
http://www.reuters.com/article/blogBurst/health?type=healthNews&w1=B7ovpm21IaDoL\
40ZFnNfGe&w2=B8kvecPa11hc9lKHEnu7ZUN&src=blogBurst_h
ealthNews&bbPostId=CzCid93BensRNB4AgKqmkG4GIB9t2WJGPjd3IBDk5S5T9MlDm&bbParentWid\
getId=B8kvecPa11hc9lKHEnu7ZUN
[Multi-line URL]


15. For Those Who Sweat, Some Small Stuff:
To stay hydrated, athletes must replace electrolytes like sodium and potassium
that are lost in sweat. But many triathletes and
runners prefer to eat their carbohydrates (like chewy bars) instead of gulping
Gatorade or Cytomax, carb-loaded drinks with a hint
of electrolytes. This long-distance set now has a new option that leaves
carbohydrates out of the equation: electrolyte-drink
tablets.
Tablet makers figure athletes already eat enough energy bars and gels to meet
the roughly 80-gram limit that their bodies can
shuttle to their muscles in an hour.
“These tablets are catching on among triathletes,” said Duane Franks, a San
Francisco-based coach of endurance athletes. “Sports
drinks often don’t have enough electrolytes in them.”
Carbohydrates can be tough for some to stomach midrace, so electrolyte-only
drinks are marketed as easy to digest. But our tester,
Deborah Shulman, a sports nutritionist in Bellvue, Colo., had stomach upset with
half the brands she tried on bike rides of two to
three hours. During breaks, Dr. Shulman, who has a Ph.D. in physiology, refilled
her water bottles and popped in tablets that fizz
like Alka-Seltzer (no stirring needed).
NUUN PORTABLE ELECTROLYTE HYDRATION $19.50 for three 12-tablet tubes,
www.nuun.com. Dr. Shulman liked the new Kona Kola best of the
four flavors, but said, in all, "the salt was quite apparent." She had "brief
stomach upset after drinking Nuun, but it would
quickly dissipate" and it didn't interfere with her workouts. After cycling, she
was "less dehydrated than" she was with other
tablets, possibly because Nuun has the highest sodium and potassium levels.
More...from the NY Times at:
http://www.nytimes.com/2007/05/31/fashion/31Physical.html?_r=1%20oref=slogin


16. Sportsmedicine: Top 3 Running Stretches:
Learn the top 3 stretching exercises to improve your running and do away with
running injuries.
Running is a complex, highly coordinated process involving the entire body.
While every runner has his or her somewhat unique style,
key motions associated with running are common. The human species evolved from
ape-like ancestors known as australopithecines, who
used the ability to run over considerable distances (in pursuit of, or in flight
from other animals), for survival. The evolution of
this talent for long distance running has shaped human anatomy, helping to give
humans their present-day appearance.
Competitive running events were organized in Egypt by around 3800 B.C., and were
a key element in ancient Greek Olympic events. The
first modern Olympics in Athens only occurred in 1896, however. (Women did not
run in Olympic competition until 1928.)
Running events are typically grouped into several classes, each requiring
significantly distinct athletic abilities and involving
different strategies, training methods, and techniques. Competitive
cross-country running started in England with a game known as
hare and hounds or the paper chase in the early 19th century. The game required
one or more runners to lay a trail by dropping
shreds of paper or other markers while following a random course. A second group
of runners then followed in pursuit, attempting to
navigate the paper trail.
While running alone includes a wide range of competitive sports events, running
ability is also a key ingredient in many other
sports including football, soccer, rugby, basketball, lacrosse, baseball,
basketball and many more. Moving a ball toward a goal
requires speed, endurance, and agility - all important factors in running, which
is why running is usually part of the training
regimen for most other sports.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070531_TSH_Running_Stretches.ht\
ml


17. Should I Take One Year or Two to do Ironman?
By Coach Wendy
What do icebergs and Ironman have in common? It is what you don't see that
determines their true size! On the surface, the Ironman
is a simple sporting event that involves swimming, biking and running. Yeah
Right! We know that it is a beast of a triathlon, it is
a huge day that is about putting a total performance together - publicly putting
your hand up and doing it and being prepared to
answer some big questions.
One of the many great features of the Ironman is its honesty. You will find this
with any endurance event, the longevity demands
preparation, patience and high quality fuel along with a sound mental approach
and clear targets for each stage. The Ironman rewards
preparation, planning and patience and it can brutally punish those under
prepared, those with self doubt, those who are physically
under -trained and equally those that assume their right of passage instead of
earning it.
I think most people would agree you need to be seriously fit to be able to swim
3.8kms, ride 180kms and then run a marathon, all in
one day. To do an Ironman, there are hundreds of hours of training required. You
need to be prepared to make a serious investment of
time and money. Countless early nights, shortened parties, reduced alcohol, time
when kids have missed Mum or Dad and the hours when
work saw you there in body but not in spirit. There will always be the
competitors that will say that they did it on bugger all
training, rode a mates bike and did it on a shoe string budget - good on them.
But as a coach, I would ask, just imagine what they
could have achieved if all that raw talent was trained, provided access to great
gear and gave themselves the best opportunity to
have the race of their lives. Granted that we have seen year after year, this
event is very achievable for the trained, BUT doing
it, doing it well and being satisfied with your results are three different
things. This to me is the determining factor in helping
people decide on which time frame is suitable for them.
More...from EnduranceCoach.com at:
http://www.endurancecoach.com/Ironman_One_Year_Or_Two.htm


18. Marathon Training and Performance Strategies Based on New Research:
Two studies presented at the American College of Sports Medicine's (ACSM) 54th
Annual Meeting in New Orleans examined marathoners
and marathon performance, giving further insight into what makes a great runner.
The first study looked at physical and training characteristics of all, not just
elite, marathon runners and how these
characteristics affected race outcomes. Gender, body size and training miles
were the greatest predictors of race success.
In general, male runners had faster race times than female runners, due to men's
greater aerobic capacity and ability to pump more
blood through the heart than women. Successful marathoners of either gender were
very light in proportion to height.
More...from Earth Times at:
http://www.earthtimes.org/articles/show/news_press_release,115167.shtml


19. Pumping iron stimulates muscle-building hormones:
In men, young and old, strength training boosts levels of testosterone, growth
hormone, and cortisol -- hormones associated with
enhanced muscle mass and function, a study shows.
"These hormonal responses may create an optimal environment for the metabolic
process leading to improved muscular function
following a strength endurance program," write researchers from Greece in the
International Journal of Sports Medicine.
In the study, 8 men in their 60s and early 70s and 9 men in their early 20s
performed a strength endurance resistance exercise
program of 6 exercises that included seated chest press, pec deck, lateral
pulldowns, biceps curls, leg extension and leg flexion.
At each exercise, the men performed 3 sets of 15 reps with a 90 second rest
period between sets.
Dr. Savvas P. Tokmakidis from Democritus University of Thrace in Komotini and
colleagues measured testosterone, cortisol and growth
hormone levels before exercise, immediately after exercise, and 15 minutes after
the end of exercise.
They report that the strength training boosted metabolism, as evidenced by
increased blood lactate concentrations in both younger
and older men, with the highest increases seen in the younger men.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSHO08083920070530


20. Digest Briefs:
* Nutrition Tip: Go Bananas!
If you need to recharge your batteries before your evening workout, then the
fruit in the yellow jacket is perfect for you.
Packing just 100 - 110 calories and 467 mg of potassium, the banana registers as
one of the world’s healthiest foods. Potassium rich
diets, powered by fruits like bananas, may help prevent high blood pressure and
protect against atherosclerosis. But that’s not all
. . . bananas also pack healthy amounts of fiber, manganese, vitamin C and
vitamin B6.
The World’s Healthiest Foods lists the following benefits of adding bananas to
your diet:
1. Bananas may offer cardiovascular protection.
2. Bananas offer soothing protection from ulcers.
3. Bananas may protect eyesight.
4. Bananas may help us build better bones.
5. Bananas promote kidney health.
So feel free to go bananas!!
Source:
World’s Healthiest Food: Banana


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.

June 2, 2007:
Freihofer's Run for Women 5K - Albany, NY

Hospital Hill Run - Kansas City, MO

Reebok Grand Prix - New York, NY

ING Ottawa Marathon
Television - CBC Sports Weekend
2:00 - 3:30 P.M.

June 3, 2007:
Beat Beethoven 8K - Kingston, ON

Deadwood Mickelson Trail Marathon - Deadwood, SD

Niketown 5K - Portland, OR

Rock 'n' Roll Marathon 0 San Diego, CA

Teva Spring RunOff 10K - Vail, CO

June 4, 2007:
Flora Women's Mini-Marathon - Dublin, Ireland

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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Runner's Web
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