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:
Paula Githuka of Hamilton held off a closing Nicole Stevenson of Toronto to win
Emilie's Run - The Emilie Mondor Memorial 5K in
Ottawa this morning. Githuka held a nine second lead at 3K which Stevenson
whittled down to two by the finish line. Githuka won in
16:37 to Stevenson's 16:39. Last year - in the RunnersWeb5K Race for Women -
Stevenson won in 16:28 over Emily Tallen of Kingston
who placed third this year in 16:55.
45 women ran under 20:00. For more on the race visit the website at:
http://www.emiliesrun.com.
Join Emilie's Run Community 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

9. KineSys - Performance Sunscreen.
Did you know that it is estimated that approximately 1 out of 5 people in North
America will develop some form of SKIN CANCER during
their life time???
These statistics keep on rising due to the fact that it only takes ONE serious
sun burn to increase the risk of getting skin cancer
by 50%. This means that 1.0 million North Americans will develop skin cancer
this year from being exposed to the sun's harmful rays.
These are scary statistics but there is something you can do to keep from being
one of them.
Wear Sunscreen! We at KINeSYS want to remind you of the importance of protecting
your skin from harmful UV rays, which are
responsible for more than 90% of all skin cancers. By protecting your skin with
sunscreen on a regular basis, you can reduce the
chances of being harmed by these rays while still being able to enjoy all of
your favourite outdoor activities.
Visit KineSys at: http://www.kinesys.com/suncare/

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Your comments please!
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 Month
4) Monthly Trivia Quiz
5) Monthly Pegasus Quiz
We would appreciate any feedback, pro or con, on these features.

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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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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. Lactic acid can be a runner's friend, too
'Feeling the burn' also can turn into more energy.
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. Sports Psychology - Performance Profiling
4. Bike speed can come with quality
5. What makes a great Tour rider?
6. Menstrual dysfunction - the 'Energy Drain' for Female Athletes
7. Burning Fat And Carbohydrate During Exercise
8. Can You Exercise Too Much? Mental Health Experts Say Yes
9. Sports star ice baths questioned
10. Too much of a good thing?
Exercise fanatics who train strenuously more than three times a week could be
damaging their hearts, a specialist has warned.
11. Blueberries to the rescue!
This Summer, Why Not Recommit Yourself To Those Tasty Pebbles Of Fruity
Goodness. Don't Worry -- Your Neurons Will Thank You Later.
12. Liquid or solid food: Maybe it matters
A new study finds that people who drank calories at lunch ate more later on in
the day.
13. Runner's Guide to Nutrition
14. For Athletes, an Invisible Traffic Hazard
15. Burned jogger shows lightning, headphones don't mix
16. Drink Up
Stay cool and hydrated while running this summer.
17. Small bursts of exercise found beneficial to health
18. Should You Get Laser Therapy
Can a laser therapy cure heel and arch pain?
19. Aqua Running
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Do you agree with the USATF's Rule 144.3b, which prohibits the use of portable
electronic devices by participants competing in
long-distance road races?"

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

LAST WEEK'S POLL RESULTS:
"Which sport(s) has the highest prevalence of drug use?"
Answers Percent
1. Athletics 7%
2. Cycling 22%
3. Swimming 1%
4. Triathlon 2%
5. Baseball 16%
6. Basketball 11%
7. Football 19%
8. Hockey 12%
9. Soccer 10%

FIVE STAR SITE OF THE MONTH: Athletics Canada - Leadership, development and
competition ensuring podium performance.
*Note: Our Five Star Site of the Week has been changed to the Five Star Site of
the Month*
As the national sport governing body for track and field, including
cross-country running and road running, Athletics Canada
supports high performance athletics excellence at the world level and provides
leadership in developmental athletics.
Our Mission:
The pursuit of LEADERSHIP, DEVELOPMENT and COMPETITION that ensures world-level
performance in athletics.
Visit the completely redesigned site at:
http://www.athletics.ca

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

BOOK/VIDEO OF THE MONTH: Positively False: The Real Story of How I Won the Tour
de France
By Floyd Landis
Book Description
The series of events surrounding Floyd Landis's 2006 Tour de France was as
improbable as anything in the history of sports: He
showed up nine seconds late for the race's opening prologue, donned the leader's
yellow jersey twelve days later, and lost his lead
only to regain it in remarkable fashion just before the Tour's final stage into
Paris. Winning the Tour should have been the
culmination of a life's dream, but a mere three days later, Landis was accused
of using banned performance-enhancing drugs. Released
by his team and threatened with the removal of his Tour title, Landis went from
winning the most prestigious race of his career to
being unfairly labeled as a cheater, a liar, and a doper.
Positively False is at once a memoir and a powerful indictment of the unchecked
governing bodies of cycling that have compromised
the integrity of the sport as a whole. From leaving the Mennonite community of
his youth in order to pursue his passion for cycling,
to riding alongside Lance Armstrong for three years -- with whom he shared the
same work ethic and competitive desire -- Floyd
Landis details the highs and lows of his career with unabashed honesty. It is
this same honesty with which he will clear his name
once and for all, as he lays bare the inner workings of the cycling world -- a
place where athletes are subject to the antiquated
science, flawed interpretive protocols, and draconian legal processes of the
anti-doping agencies -- and finally lays to rest the
scandal that threatened to destroy everything he's worked so hard to achieve....
Find out more: Read an excerpt at:
http://www.simonsays.com/content/book.cfm?tab=1&pid=535485&agid=2
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/1416950230/runnersweb/102-0182896-9006569\
?v=glance&s=books

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. Lactic acid can be a runner's friend, too:
'Feeling the burn' also can turn into more energy.
Toward the end of a 5K, riding up a steep hill on a bike or churning out those
last few laps in the pool, you tend to "feel the
burn." Most folks know this as the familiar presence of lactic acid, a virtual
companion to hard workouts.
But not many know that lactic acid can be your friend.
That's right. Lactic acid — long known as a byproduct of burning fuel — can be a
fuel itself in the properly trained athlete.
While there is still debate over whether this is a case of the body making the
best of a byproduct, or if lactic acid is
deliberately produced as fuel, it's well-documented that lactic acid is in fact
used in the production of energy.
According to a recent article in Running and FitNews, "what is known is that
lactic acid is one of many fuel sources, and the
subject is definitely more complicated than 'lactic acid is bad and causes
fatigue.' "
While most runners know that they deplete muscle glycogen (sugar) after a few
hours of running, they mistakenly associate the deep
fatigue in the late miles of a marathon with lactic acid. But there is more to
the story than that.
The article states that a common misconception is that the depletion of muscle
glycogen directly causes lactic acid build-up, and
therefore fatigue and cramping. But long after the body has used up all of its
glycogen stores, a marathoner may continue to run
without hitting the wall.
More...from the Austin American-Statesman at:
http://www.statesman.com/sports/content/sports/stories/other/06/12/0612hoban.htm\
l?cxtype=rss&cxsvc=7&cxcat=54


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Rethinking the Maximum Heart Rate Formula
For more than forty years, fitness instructors have based exercise prescriptions
on the maximum heart rate formula of 220 minus your
age. A study from Oakland University in Rochester, Michigan shows that this
formula may be wrong (Medicine and Science in Sports
and Exercise, May 2007). The researchers found that the original formula
overestimated the maximum heart rate for younger
exercisers and underestimated the maximum rate for older ones. The new formula
they recommend is 206.9 - (age x .67) = maximum
heart rate.
Athletes train by taking a hard workout on one day, feeling sore on the next
day, and then going easy for as many days as it takes
for the soreness to go away. Then they take another hard workout and repeat the
cycle. Most exercise physiologists and coaches
tell their conditioned athletes to raise their heart rates to 80 to 100 percent
of their maximum when they take a hard workout. For
people who exercise for fitness, a hard workout usually means exercising at 60
to 80 percent of maximum heart rate.
However, the maximum heart rate formulas are set by averages of large
populations. Your own maximum heart rate is determined by
your fitness level as well as your age. Your legs drive your heart, not the
other way around. When you start to exercise, your leg
muscles contract and squeeze blood from your veins near them. Then when your leg
muscles relax, your veins open and fill with blood.
This alternate contacting and relaxing of muscles pushes extra blood toward your
heart. The increased return of blood to your heart
speeds up your heart. People with stronger muscles pump more blood towards
their hearts and therefore can get a faster heart rate.
Since there is huge variation between individuals ranging from competitive
athletes to novice exercisers, you would be better off
setting your workout level by "perceived exertion",
rather than by any formula based on averages. "Perceived exertion" means that
your brain interprets how hard your are exercising,
and you can respond to these signals. As you exercise more intensely, you
become short of breath and your muscles start to burn and
hurt. You can interpret your own effort and discomfort levels to decide how
hard you should work on a hard day or an easy day.

People who are just starting an exercise program or who do not exercise
regularly should use much lower levels of effort. They
should never try to get to their maximum heart rates
because they are the ones most likely to suffer heart attacks during exercise.
Start any new exercise program slowly and build up
your level of fitness gradually.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


3. Sports Psychology - Performance Profiling:
By Michelle Cleere, Sport & Exercise Psychologist
Performance profiling has many benefits and is useful for assessing physical and
technical skills as well as psychological factors.
Evaluating strengths and weaknesses is a valuable process that can help in the
planning of training régimes and the identification
of long-term goals as a focus for self-improvement.
Why now? Since performance profiling is much like goal setting now that you are
probably half way through triathlon season it’s
probably a good time to re-evaluate where you are at to help you get through the
rest of the season.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070709_SM_Performance_Profiling\
.html


4. Bike speed can come with quality:
With the Florida multi-sport season at its peak and buzz building about the Tour
de France, which starts today, more than one first-
or second-year triathlete is wondering whether or not to plunk down the big
bucks for a new bike.
While their current steed may serve them well, they can't help but wonder if one
of the sleek, aero composite frames can't help
propel them from back to mid-pack or mid-pack to podium.
The short answer is, "yes."
"You truly can buy speed on the bike," said Vicky Carter, who works at Adventure
Cycles on Merritt Island and won her age group last
month at the Xterra East Championships in Virginia. "All things being equal, the
better the bike, the faster the speed."
But Carter hastens to add that this is not a purchase to be taken lightly or on
impulse.
"Take the time to think realistically about your abilities and needs," she said.
"We encourage people to test ride all different
models of bikes and to make sure they can be fit perfectly on what they choose."
In other words, don't buy something just because it's on sale, looks cool or is
touted as the latest go-fast must have.
More...from Florida Today at:
http://www.floridatoday.com/apps/pbcs.dll/article?AID=/20070708/COLUMNISTS0312/7\
07080344/1147/sports


5. What makes a great Tour rider?
This weekend sees the start of the biggest annual sporting event in the world -
the Tour de France - and for the very first time it
will be starting in London.
But what makes these cyclists stand out from the man in the street - is it their
years of dedicated training?
Or are famous riders, like Miguel Indurain, Lance Armstrong, Eddy Merckx,
Bernard Hinault and Jacques Anquetil, born with the genes
that will give them the extraordinary physique required to be a top level
cyclist?
Jonathan Folland, lecturer in exercise physiology at the school of sport and
exercise sciences at Loughborough University, believes
cycling greats do have to thank their parents for a good set of genes - but
cannot rely on nature's largesse alone.
Fantastic lung capacity
"These cyclists are phenomenal endurance athletes with remarkable physical
abilities," he said.
"I believe the physiology is half-innate and half-created."
One of the major attributes needed for a successful Tour de France cyclist is a
fantastic lung capacity.
Spaniard Miguel Indurain, who took five successive titles, had lungs so big they
displaced his stomach, leading to his trademark
paunch.
Indurain's lung capacity was eight litres, compared to an average of six litres.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/6273202.stm


6. Menstrual dysfunction - the 'Energy Drain' for Female Athletes:
Doctors and scientists are increasingly concerned about the high prevalence of
menstrual dysfunction among female athletes. For it
is now clear that reduced levels of reproductive hormones pose a significant
threat to bone health, increasing the risk of
sport-related injuries and osteoporosis.
And that’s not the end of it: US nutritionist Prof Melinda Manore claims it’s
not uncommon for female athletes with menstrual
dysfunction to complain of fatigue, frequent injuries, irritability and poor
athletic performance, with a consequent increase in
psychological and emotional stress.
Furthermore, ‘the long-term effects of diminished reproductive hormones,
especially oestrogen, on other body systems (eg
cardiovascular health, cognitive function, immune function) have not yet been
clearly established’.
Prof Manore points out that a number of factors may contribute to the
development of athletic menstrual dysfunction, including
energy balance, exercise intensity and training practices, body weight and
composition, disordered eating behaviour, physical and
emotional stress and individual susceptibility.
More...from Peak Performance Online at:
http://www.pponline.co.uk/encyc/1027.htm


7. Burning Fat And Carbohydrate During Exercise:
In a paper published in The Journal of Physiology, Helge, Stallknecht, Richter,
Galbo, and Keins from Copenhagen shed light on fat
oxidation during exercise and physical activity. Their observations suggest that
fat oxidation during exercise reflects a fine
interplay between the cardiovascular, neurological, endocrine and muscle
metabolic systems.
During exercise and physical activity, the primary fuels used by muscles are
carbohydrate and fat. When mild exercise is performed
there is a tendency to burn relatively more fat and less glucose, but as
exercise becomes more intense, a higher fraction of the
energy demands of the muscle are supplied by glucose, until at the highest
intensities almost only carbohydrates are used. Is this
shift in fuel source a property of the muscle itself, or does it represent the
interplay between what is happening in the muscle and
the exercise-related responses in the rest of the body?
The study, performed at the Copenhagen Muscle Research Centre at the University
of Copenhagen, examined muscle fuel utilisation in
response to graded exercise performed with only one leg. Nine healthy males
performed one-leg exercise at 25, 45, and 85% of maximal
workload. Their results showed that, when only a small mass of muscle is
contracting, and blood flow and oxygen supply are not
limited by central circulatory capacity, the shift in fuel source from fat to
glucose as exercise intensity increases does not
occur.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/06/070618124541.htm


8. Can You Exercise Too Much? Mental Health Experts Say Yes:
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 Medical News Today at:
http://www.medicalnewstoday.com/medicalnews.php?newsid=72307


9. Sports star ice baths questioned:
Paula Radcliffe may say they are the secret of her success, but Australian
research is questioning the benefits of taking an ice
bath after exercise.
Physiotherapists recommend the bath as a way to speed up recovery, claiming the
icy cold helps shift lactic acid.
But this is unproven, and a study in the British Journal of Sports Medicine now
claims the opposite may be true.
Out of 40 volunteers, those who took an icy plunge reported more pain after 24
hours than those who took a tepid bath.
Tepid response
Ice baths have become one of the most fashionable ways of recovering after an
intense game or marathon. From rugby to tennis
players, the bath has a series of celebrity endorsers.
The theory is that the icy cold causes the blood vessels to tighten, and drains
the blood along with waste products such as lactic
acid out of the legs.
When Jonny Wilkinson or Paula Radcliffe emerge from the bath, their limbs fill
up with fresh blood which invigorates the muscles
with oxygen and helps the cells repair.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/6287210.stm


10. Too much of a good thing?
Exercise fanatics who train strenuously more than three times a week could be
damaging their hearts, a specialist has warned.
Studies of triathletes have shown they sustained temporary cardiac damage after
endurance events, says Dr Andre La Gerche from St
Vincent's Hospital in Sydney.
On the back of his research, the cardiac specialist compared exercise to a new
drug treatment and said little was known about the
effects of "overdose".
While the benefits of physical exercise likely outweigh the risks, specialists
still did not understand the exercise "threshold" at
which benefits started to plateau, Dr La Gerche said.
He said most studies defined high level exercise as being more than three hourly
sessions a week, but in reality many athletes
exercised for longer, in excess of 20 hours a week.
This level could cause so-called "athlete's heart", or unnerving changes in the
heart's pulse rate.
But writing in the journal Heart Lung and Circulation, Dr La Gerche said his
studies of triathletes had shown they also suffer
temporary cardiac damage after endurance events.
The athletes experienced raised cardiac troponins and B-natriuretic peptide
levels - both markers of cardiac muscle damage.
He said it was assumed that this temporary state was harmless, but it was
possible it could cause cardiac scar tissue and
fibrosis-related arrhythmia, a condition defined by an irregular heart beat.
More...from the Brisbane Times at:
http://www.brisbanetimes.com.au/articles/2007/07/10/1183833491179.html



11. Blueberries to the rescue!
This Summer, Why Not Recommit Yourself To Those Tasty Pebbles Of Fruity
Goodness. Don't Worry -- Your Neurons Will Thank You Later.
What are the chances you're thinking of all the health benefits when you dig
into that perennial summer favourite--a slice of
blueberry pie? While you may savour the delicious flavour, the little berries
are much more than a taste treat. And, according to
accumulating research, they're a food that you should enjoy all year long.
Blueberries are being singled out as an exceptionally stellar member of the
produce family. "They're in a class by themselves," says
Mary Ann Lila, associate dean for research of the College of Agricultural,
Consumer and Environmental Sciences at the University of
Illinois, who has conducted research on assorted fruits and vegetables.
She points to a growing body of evidence that links the compounds found in
blueberries to protection against a variety of ills,
including obesity, diabetes, cardiovascular disease, cancer and cognitive
decline.
Besides being packed with old standby nutrients like vitamin C and fibre,
blueberries contain a wide assortment of "bioactive"
components.
It was not that long ago that, in scientific circles, antioxidants were a
buzzword. Antioxidants fight ageing and damage caused by
oxidation or exposure to oxygen. Think of a peeled apple exposed to air and how
it turns brown. That's oxidative damage. In humans,
oxidized cholesterol in the blood is more easily deposited in arteries.
More...from the National Post at:
http://www.canada.com/nationalpost/columnists/story.html?id=6acc7df3-c8f1-4ceb-a\
c64-6c296948a235


12. Liquid or solid food: Maybe it matters:
A new study finds that people who drank calories at lunch ate more later on in
the day.
Glasses of juice may go down easier and quicker than bowls of fruit, but if you
drink them, beware. Your body is less likely to
register the calories they contain, and you may end up overindulging.
That's the conclusion of researchers Richard Mattes and Wayne Campbell,
professors of foods and nutrition at Purdue University in
West Lafayette, Ind., in a paper just published in the International Journal of
Obesity. Having a liquid form of a food instead of a
solid one, they found, results in more calories consumed during the day.
The study adds to a body of research on the effects of high-calorie beverages on
diet, but the new research takes the science
further by comparing not just high-carbohydrate but also high-fat and
high-protein drinks with solid food equivalents.
In the three-day study, 120 men and women ate a specially prepared "test lunch"
and later ate a dinner of their choosing. They
answered questions about their feelings of hunger after the test meal and every
hour thereafter until bed. They also kept a record
of what they ate.
The test lunches began with a meal of chicken sandwiches accompanied by water,
given as a control on the first day. On the second
and third days, a liquid or a solid food sample accompanied the sandwiches. In
one group, the sample was either high-protein milk or
cheese (a nutritionally equivalent solid). In another, it was either
high-carbohydrate watermelon or watermelon juice; in a third,
it was either high-fat coconut or coconut milk.
More...from the LA Times at:
http://www.latimes.com/features/health/la-he-drinkasfood9jul09,1,656878.story?co\
ll=la-headlines-health


13. Runner's Guide to Nutrition:
by Greg McMillan, M.S.
Nutrition is rapidly becoming the next frontier that many scientists, coaches
and athletes are exploring and manipulating for
improved distance running performance.
This article will discuss the basic principles of good nutrition with a detailed
examination of the primary nutrients
(carbohydrates, fats, proteins and water) as well as the recommendations made by
exercise scientists and nutritionists as to the
proper amounts of each nutrient that should be included in your diet. I note
right up front that nutrition, like training, is very
individual. You need to experiment and listen to your body to find the right mix
of nutrients and the timing of your nutrient intake
to see what best fuels your running.
Vital to the improvement of your diet is evaluating (1) the amount of calories
that you obtain per day (called your total daily
caloric intake), (2) the proportion of these daily calories that are supplied by
carbohydrates, fats and proteins. Armed with this
information, you can evaluate your nutrient intake and even adjust your caloric
intake to achieve your weight loss goals. This
evaluation will also reveal your dietary strengths and weaknesses, enabling you
to compare your diet to what the diets recommended
by various experts. To help you, we've created the Runner's Nutrition
Calculator.
And finally, you’ll learn how to use your calculated nutritional needs to
analyze your diet. This analysis will allow you to correct
your nutritional weaknesses to ensure that you are eating properly, thus
optimizing your chances at distance running success.
More...from McMillan Running at:
http://www.mcmillanrunning.com/nutrition/nutritionguide.htm


14. For Athletes, an Invisible Traffic Hazard:
SUSAN JAMES, a 50-year-old probation officer in Bakersfield, Calif., has been a
competitive runner for almost three decades. “I’ve
spent a lot of hours running through this city,” she said.
Which is beginning to worry her.
“Twenty years ago, I didn’t have asthma or allergies,” she said. Today, she has
both, probably due to the same improbable cause. “My
doctor told me I’m allergic to Bakersfield air,” she said. “I’m actually
allergic to it.”
In May, the American Lung Association called Bakersfield the third-sootiest city
in the country, behind Los Angeles and Pittsburgh.
The news didn’t surprise Ms. James. “Sometimes my chest aches” midrun, she said.
To combat the pollution, she may soon join a gym
for the first time. “I’ve got a lot of years to run still, and I’m not sure if I
can do it outside,” she said.
Air pollution is on the minds of many athletes this summer, especially those
who, in a reverse of Ms. James’s plan, have moved their
workouts outside.
Fitness chat rooms resound with worried postings about air quality. As one
cyclist wrote on SoCalCycling .com, “During the summer
months, I have to ride in the morning and be home no later than 11, otherwise I
will feel miserable and cough all day long.”
More...from the NY Times at:
http://www.nytimes.com/2007/07/12/fashion/12Fitness.html?_r=1&ref=fitnessandnutr\
ition&oref=slogin


15. Burned jogger shows lightning, headphones don't mix:
Here's a handy tip for joggers: If you think you might get caught in a
thunderstorm, leave your music player at home.
Doctors at Vancouver General Hospital in Canada said a 37-year-old jogger
wearing an iPod was burned on his chest, neck and face
after the man and a nearby tree were struck by lightning in 2005. The burns
traced the path of the earphones, they said.
The patient's eardrums were ruptured and the tiny bones in his middle ears were
dislocated, the doctors wrote in a letter to the New
England Journal of Medicine.
The man's jawbone broke in four places and both jaw joints were dislocated,
probably because the electric current made his jaw
muscles contract violently, Eric Heffernan, Dr. Peter Munk and Dr. Luck Louis
wrote in their letter.
The metal in the earphones helped channel the current and cause the injuries,
they said.
"Although the use of a device such as an iPod may not increase the chances of
being struck by lightning, in this case, the
combination of sweat and metal earphones directed the current to, and through,
the patient's head," they said.
Heffernan said it's not just iPod headphones that pose a risk. "I think that
this has the potential to occur with any sort of
headphones."
Two years later, more than half the patient's hearing is gone and he cannot hear
high frequency sounds, even with hearing aids
More...from Reuters at:
http://www.reutershealth.com/archive/2007/07/12/eline/links/20070712elin011.html


16. Drink Up:
Stay cool and hydrated while running this summer.
There’s an important reason why all of the long-distance running records are set
in the spring and fall: the summer is just too hot
for peak performances. When the heat mixes with high humidity, a six-mile run
can feel like a marathon in the Gobi desert. The human
body is about 60 percent water and we constantly lose fluids (which help keep us
cool) by sweating, breathing and urinating. The
more you exercise, the more fluid you lose. When the body overheats, it uses
valuable energy to cool down and performance suffers.
Float, Don’t Bloat
Drink sips of water before, during and following all of your summer runs. Become
a water grazer. Although science is currently
divided on how much water anyone should drink, nearly everyone is united in the
belief that runners should not chug gallons of
water. In extremely rare cases, hyponatremia (abnormally low blood sodium
levels) can be a result of overhydrating.
Hyponatremia is also known as water intoxication. When you sweat, salt, which
helps the body distribute water, is lost. During an
hour of exercise the body loses anywhere from 16 ounces to over three quarts of
fluids. Thus, for performance, you must replace this
lost fluid with more than just plain water. If you just drink plain water you
are furthering the body’s dilution of sodium and
chloride levels, causing a greater electrolyte imbalance and increasing the
chances of water intoxication. See sidebar on next page
for how to customize your fluid intake.
More...from Competitor Magazine at:
http://www.competitorsocal.com/article/?Guid=970f9431-b3b7-4b85-9343-2b198025d7d\
a


17. Small bursts of exercise found beneficial to health:
If you don't exercise because you think you don't have the time or energy,
here's a news flash: Those excuses no longer work.
That's because "any movement helps," according to Gregory Florez, a spokesman
for the American Council on Exercise and chief
executive of the FitAdvisor health coaching site.
Exercising at moderate intensity, even in short bursts of 10 minutes several
times a day, or doing daily activities such as running
errands can improve your health and probably lengthen your life, recent research
suggests.
"Small bouts of activity, even 10 minutes at a time, will have the same impact
as 30 minutes or so of continuous exercise," Florez
said, if those small bouts are repeated three times a day.
Two recent studies indicate that you don't have to be a marathoner in training
to reap the health benefits of exercise or even to
get a little fitter.
In one study, published recently in the Journal of the American Medical
Association, relatively modest amounts of activity by older
people, ages 70 to 82, paid off in longevity.
The research team, led by Todd Manini of the National Institute on Aging,
followed 302 older adults for six years. The researchers
found that death rates went down as daily energy output - sometimes doing things
as simple as vacuuming or running errands - went
up.
More...from the Arizona Republic at:
http://www.azcentral.com/arizonarepublic/arizonaliving/articles/0709smallexercis\
e0710.html?CMP=HET_0707


18. Should You Get Laser Therapy:
Can a laser therapy cure heel and arch pain?
Plantar Fasciitis, an inflammation of the tissue along the bottom of the foot,
cripples many runners--me included. For four months,
I pool-ran, swam, and biked, but what I really wanted to do--run--was too
painful. I followed the standard rehab: stretching and
icing my heel, popping anti-inflammatories, wearing orthotics, sleeping in a
night boot to stretch the plantar fascia overnight. I
also tried massage, active-release techniques, and reflexology--even two shots
of cortisone in my heel. Nothing worked. Then I heard
about low-level laser therapy, a noninvasive treatment that recently got FDA
approval. A light beam is placed on the injured area to
stimulate cellular reactions that are believed to fight inflammation, reduce
pain, and speed recovery, says Robert Duggan, D.P.M.,
an Orlando-area foot and ankle surgeon. When added to a rehab plan, Duggan says,
runners may feel immediate relief. Desperate, I
decided to try it for a month.
Day 1: I see a local chiropractor for low-level laser therapy (forking over $15
for my insurance copay). He moves the laser over
sore spots on my heel and arch. It's completely pain-free, and my foot seems to
feel better right away. Placebo effect?
Day 2: Duggan says that if the laser is going to help, patients should notice
improvement within one to three sessions, and indeed,
I use the elliptical machine for 90 minutes without any foot pain.
Day 5: Today's the real test--a run. My first in 13 weeks. I do two easy miles
with minimal discomfort and no flare-up afterward.
Later in the day, I have my second laser treatment.
More...from Runner's World at:
http://www.runnersworld.com/article/0,7120,s6-241-286--11965-0,00.html


19. Aqua Running:
It was in the early 1990s that San Francisco running shoe stores experienced a
minor boom in AquaJogger® sales. An AquaJogger is a
specially shaped belt of foam that clicks into place around your upper body and
aids a person’s vertical flotation in the water.
With it on, you’re safely up to your neck in water, the rest of your body
submerged.
It became common to see various injury-stricken distance runners bobbing in the
deep end of the University of San Francisco swimming
pool, yours truly among them. You’d see us using the pace clock to run
intervals, perform mild tempo runs, and to see how high we
could get our heart rates up (not an easy thing, since gravity was being taken
out of play).
At first, the athletes running in the pool were doing it universally for
rehabilitation reasons. A runner, for instance, who was
regularly cranking through 6 x 1,000 meters on the track was sent to the
sidelines halfway through his training with an Achilles
tendon, hamstring or sciatica problem. When injuries like these first flared up,
even easy jogging sometimes wasn’t a thing you
could do without deepening the problem. And although riding a bike or swimming
represented temporary training alternatives, the lack
of specificity of motion was irksome. You weren’t running and you knew you
weren’t. And you couldn’t help but worry that any and all
hard-won fitness was evaporating into the ether. So water running — which had
the dreamy benefit of requiring a running stride —
became our cross-training savior.
The best among us was Lynn Nelson, the winner of the women’s 1988 Olympic Trials
10,000 meter run (a sub 32-minute performance in
feverishly hot weather conditions). Lynn liked to train hard and put in high
mileage, and injuries nagged her often. Dissatisfied
with the low heart rates that water running produced for her (a 10-15 percent
drop is typical), Lynn created a brick workout: She’d
perform her running workout in the water and then transition to an indoor bike
where she could push her heart rate to a proper
aerobic level. It was a smart, disciplined combination of cross-training
techniques and indicated why she had made the Olympic team.
More...from Competitor Magazine at:
http://www.competitor.com/article/?Guid=49f11d4e-97b7-4d44-a75f-fce1c73146f6


20. Digest Briefs:
* Whole-wheat flake cereal and nonfat milk may facilitate recovery after
exercise at least as well as a specialized sports drink,
according to research presented in New Orleans at the 54th Annual Meeting of the
American College of Sports Medicine (ACSM).
Researchers hope the findings will help home exercisers who may find it
convenient to grab a post-workout snack from their kitchen.
"Sports drinks may have an advantage in convenience," said lead researcher Lynne
Kammer, working under John Ivy, Ph.D., at the
University of Texas at Austin. "We wanted to look at a realistic exercise
scenario and test the effectiveness of whole foods that
might be acceptable for muscle recovery. While some studies test athletes to the
point of exhaustion, athletes typically don't do
that every time they train."
Kammer had eight male and four female cyclists fast for 12 hours, then perform
two-hour rides at least five days apart on a bicycle
ergometer. After exercise, participants were given either a 100-percent
whole-wheat flake cereal with nonfat milk or a sports drink
containing carbohydrate. Researchers compared the effects on blood glucose,
insulin, lactate, and muscle glycogen and protein
synthesis. Riders gave blood samples just before the ride, at the end of the
ride, and at intervals of 15, 30 and 60 minutes after
the ride. Biopsies from the quadriceps muscle were taken immediately after the
ride and 60 minutes later.
Both treatments (sports drink and a 100-percent whole-wheat flake cereal with
milk) raised blood glucose and insulin levels;
however, during recovery, cereal raised insulin significantly higher and blunted
the rise in blood lactate compared with sports
drink. While glycogen storage was comparable between the two treatments, cereal
showed a significant advantage in protein synthesis
and additional glycogen storage potential.
"We were surprised that blood lactate was lower after cereal, possibly due to
glycogen storage," Kammer said. "In addition, the
muscle was ready to store additional glycogen after the cereal-and-milk regimen,
even after glycogen had already been synthesized."
Exercise damages muscle tissue, she explained, and milk and a 100- percent
whole-wheat flake cereal-which contain both protein and
carbohydrate-help rebuild damaged tissue.
"One improvement in methodology for such research would be to replace muscle
biopsies with other, less invasive procedures," Kammer
said. "Although our subjects were very cooperative, it would be preferable to
collect muscle information without discomfort while
testing in the future. We would also like to understand the effects on less
highly trained athletes."
This research was sponsored by a grant from Wheaties and the General Mills Bell
Institute of Health and Nutrition.
The American College of Sports Medicine is the largest sports medicine and
exercise science organization in the world. More than
20,000 international, national, and regional members are dedicated to advancing
and integrating scientific research to provide
educational and practical applications of exercise science and sports medicine.
* Medical Corner - Proper Salt Intake
Q: I live in Hong Kong where the temperatures in the summer hit 34 degrees
centigrade (93 F). During long distance trail running, I
sweat gallons and drink up to three liters over three hours of running. I
supplement this with three salt tablets of sodium chloride
(900 mg per tablet). Do you know the mineral composition of sweat per liter? Is
what I'm taking sufficient? I feel dizzy, nauseated
and have muscle cramps towards the end of the three hour run, and never know if
I am overdosing or underdosing on salt tablets.
A: Sweat is variable from person to person. As you train in warm weather, your
body adapts by producing greater quantities of more
dilute sweat. A good method to approximate sweat loss is to weigh yourself prior
to and following a run. Each pound that you have
lost is a fluid deficit of 1 pint (about half a liter). Increasing your fluid
intake while running, using your typical weight loss
as a guide should minimize fluid deficits.
Now the tricky part - salt. Even with acclimatization, some people lose a lot of
salt in their sweat. They have white crust on their
clothing and skin. Obviously, these people need to supplement more salt than
other runners. Too much water in relationship to salt
may cause a potentially serious salt deficit (hyponatremia). This may cause
cramping, nausea and swelling. In severe cases, coma and
death have occurred. Too much salt may cause nausea also. Dehydration and heat
are also common causes of dizziness, cramping and
nausea, so you have your work cut out for you in determining the cause of the
problem.
Check your weight and improve any fluid deficits. Instead of salt tablets, which
can cause stomach problems for a lot of people, add
salt to your fluids; this way your salt intake will be more evenly distributed
and you don't have to worry about salt tablets
irritating an otherwise empty stomach. Several companies make electrolyte
tablets which are commonly used by ultra-runners (Hammer
and Succeed e-caps) and seem to be tolerated well. Hopefully, with a little
experimentation you can run long and symptom free.
--Dr. Cathy Fieseler, Running Times Newsletter
http://www.runningtimes.com



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.

July 11-15, 2007:
World Youth Championships - Ostrava, CZE

July 12-15, 2007:
Canadian Athletics Championships - Windsor, ON

European Athletics U23 Championships - Debrecen,HUN

July 13, 2007:
Golden Gala - Rome, Italy

July 13-29, 2007:
Rio 2007 Pan American Games - Rio de Janeiro, Brazil

July 14, 2007:
Lifetime Fitness Triathlon - Minneapolis, MN

Nike+ Rock'N Run 5K - Chicago, IL

Television - CBC
Rome Golden League - 12 Noon

July 15, 2007:
Carneros Wine Country Half Marathon - Sonoma, CA

Chunky Monkey 5K / 10K - Albuquerque, NM

Jungle Run Half Marathon / 10K - Los Gatos, CA

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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