*NOTE:* Today's Digest is a slightly abbreviated version due to illness of the
publisher

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:
The 2008 race will be held on Saturday, June 21.
In this year's race 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. 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

7. 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

ACTIVE.COM
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Select the daily email to receive your training by the day or log on to your
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track of what works and what doesn't and stay motivated
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Sign up at: www.RunnersWebCoach.com OR
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* Sports Nutrition by Sheila Kealey.
Sheila is one of Ottawa's top multisport athletes and a member of the OAC Racing
Team and X-C Ottawa. She has a Masters in Public
Health and works in the field of nutritional epidemiology as a Research
Associate with the University of California, San Diego. Her
column index is available at:
http://www.runnersweb.com/running/SK_index.html

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

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

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

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

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We will only post notes here regarding running and triathlon topics of interest
to the community.
We have ONE personal postings this week.
ONE:
I was looking for some running clothes to buy and was wondering if any
of you have checked out www.onemoremile.net ...let me know if you have
any input!!!
"Matt" mailto:mn92283@...


THIS WEEK'S DIGEST ARTICLE INDEX:

1. New Clue Into How Diet And Exercise Enhance Longevity
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. Sportsmedicine: Sports Drinks
Depletion of the body's carbohydrate stores and dehydration are two factors that
will limit prolonged exercise.
4. Joe Henderson's Running Commentary - Permanently Popular
5. Alcohol Goes on a Health Kick
6. Family history can be biggest risk for hearts
7. Two legs are more efficient than four
Luring chimps on treadmills with juice boxes, scientists discover a possible key
to human evolution.
8. Quiet Feet
Go with the flow, say ChiRunners, and your legs will follow.
9. Weight lifting helpful for heart disease patients
10. The Bicycling Paradox: Fit Doesn't Have to Mean Thin
11. Nutrition Research - Endurance Recovery
12. Train Like a Pro, Even if You're 12
13. Priorities
14. Chiropractic - Mainstream Makes Adjustments
15. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"What percentage of riders in the Tour de France do you believe are drug free?"

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 agree with the USATF's Rule 144.3b, which prohibits the use of portable
electronic devices by participants competing in
long-distance road races?"
Answers Percent
1. Yes 69%
2. No 22%
3. No opinion, don't care 9%


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. New Clue Into How Diet And Exercise Enhance Longevity:
The traditional prescriptions for a healthy life--sensible diet, exercise and
weight control--extend life by reducing signaling
through a specific pathway in the brain, according to Howard Hughes Medical
Institute researchers who discovered the connection
while studying long-lived mice.
They said their findings underscore the importance of maintaining a healthy
lifestyle and may also offer promising research
directions for understanding and treating diabetes and Alzheimer's disease.
Howard Hughes Medical Institute investigator Morris F. White and his colleagues
published their findings in the July 20, 2007, issue
of the journal Science. Akiko Taguchi and Lynn Wartschow in White's laboratory
in the Division of Endocrinology at Children's
Hospital Boston and Harvard Medical School were co-authors of the research
article.
In their experiments, the researchers sought to understand the role of the
insulin-like signaling pathway in extending lifespan.
This pathway governs growth and metabolic processes in cells throughout the
body. The pathway is activated when insulin and
insulin-like growth factor-1 switch on proteins inside the cell called insulin
receptor substrates (Irs).
Other researchers had shown that reducing the activity of the pathway in
roundworms and fruitflies extends lifespan. Despite those
tantalizing clues, White said, "The idea that insulin reduces lifespan is
difficult to reconcile with decades of clinical practice
and scientific investigation to treat diabetes."
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/07/070719143457.htm


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Cycling Better than Running for Asthma or Allergy Sufferers
Many people with allergies and lung problems such as asthma should be able to
exercise on a bicycle, even when their disease would
prevent them from participating in sports that
require running. Researchers showed that even people with severe lung disease
can ride a bicycle (Medicine & Science in Sports &
Exercise, June 2007).
People with obstructive lung diseases such as asthma and chronic obstructive
pulmonary disease (COPD) have swelling of the tubes
that carry air to and from the lungs. This
allows their lungs to fill, but prevents the air from leaving their lungs
effectively , so that their lungs are so full of air, they
cannot get the air out to get rid of excess carbon dioxide or bring in extra
oxygen. Of course, this interferes with their ability
to exercise intensely. This study shows that during hard cycling, you can still
get rid of excess carbon dioxide and take in
adequate oxygen, but running interferes far more with your lung functions.
Exercise is beneficial for everyone and helps to prevent heart attacks, strokes,
diabetes, dementia, overweight and other health
issues. People with lung problems should get their
doctor's permission to start and maintain a cycling program, either on a
stationary bicycle or on the road.
* What causes muscle cramps during competition?
If you've ever developed severe muscle cramps during long-term exercise, the
odds are that you never found out why it happened.
Doctors in South Africa studied triathletes and found that most of the time, the
muscles cramps were not caused by dehydration,
thyroid disease, blocked blood flow, nerve damage, or mineral abnormalities of
calcium, sodium, magnesium or potassium (Medicine &
Science in Sports & Exercise, July 2005).
The athletes with cramps had normal electrolytes and did not lose more fluid
during exercise than those who did not suffer cramps.
The researchers showed that the most likely cause is muscle fatigue or tearing
of the muscle itself. Electromyograph (EMG) studies
at one to five minutes showed markedly elevated electrical activity of the
nerves controlling the cramped muscles. Therefore muscle
cramps during long distance athletic events appeared to be caused by
exercise-induced damage to the muscles themselves. If this is
true, muscle cramps during endurance events can be prevented by slowing down
when you feel excessive soreness in one muscle group or
straining in a muscle. Of course, competitive athletes will not do this, and
they pay for it with muscle cramps.
* Muscles and Diet
Many body builders and weight lifters are overly concerned about what they eat
and what food supplements they take. If you want to
grow larger and stronger muscles, you should concentrate on lifting weights, but
you can help muscles grow larger by understanding
how what you eat affects how you recover from hard exercise. Just exercising
will not make you strong and it will not help you to
grow large muscles. If exercise made you strong, marathon runners would have the
largest muscles. The only stimulus to make muscles
larger and stronger is to stretch them while they contract. When you lift a
heavy weight, your muscles start to stretch before they
start to contract. This tears the muscle and causes soreness on the next day and
beyond. If you rest and let the muscle heal, it
will be stronger than before you stretched it lifting weights.
This training principle of stress-and-recover is so strong that you can enlarge
a muscle by lifting weights even if you are fasting,
losing weight and all your other muscles are getting smaller. In one study,
obese, un-athletic women were instructed to restrict
food and lift weights. They averaged a weight loss of more than 35 pounds in
three months and gained a lot of muscle.
Training for sports is done by taking a hard workout and then having sore
muscles on the next day. Then you take easy workouts or
you take off until the muscle soreness disappears. You improve by taking hard
workouts and your muscles grow and heal while you
recover on your easy days. Of course, if you could recover faster from a hard
workout, you could do more work and be a better
athlete. Scientists have known for years that you recover faster by eating
carbohydrates immediately after you finish your hard
workout (2). New studies show that eating extra protein on the day that you take
hard workouts helps you recover even faster. Eating
extra protein reduces muscle damage during hard exercise (3). Eating
carbohydrates along with a protein building block called
leucine helps you to recover even faster (4).
Chronic muscle fatigue in athletes is associated with low blood levels of amino
acids, the building blocks of proteins (1). The
sooner you eat protein after you finish your hard workout, the quicker you will
recover. The benefits of eating protein soon after
you lift weights does not apply just to elite athletes. A study from the
University of Arkansas shows that eating meat helps older
people grow large muscles when they also lift weights. Muscles are made
primarily from protein building blocks called amino acids.
Muscles heal from a hard workout when amino acids and other nutrients travel
from your bloodstream into the muscles. Eating food,
particularly protein, immediately after you finish your workout helps muscles
heal faster. This study shows that men between the
ages of 51 and 69 recover faster and grow larger muscles when they include meat
than when they eat only dairy, fruits, vegetable,
whole grains, beans, seeds and nuts (5).
1) JE Donnelly, T Sharp, J Houmard, MG Carlson, JO Hill, JE Whatley, RG Israel
American Journal of Clinical Nutrition OCT 1993;58(4)
.
2) KJ Kingsbury, L Kay, M Hjelm. Contrasting plasma free amino acid patterns in
elite athletes: association with fatigue and
infection. British Journal of Sports Medicine 32: 1 (MAR 1998):25-32.
3) Nancy Rodriquez. The Journal of Nutrition July, 1999.
4) Hayward R et al. Effects of dietary protein on enzyme activity following
exercise-induced muscle injury. Med Sci Sprts Exerc.
March, 1999. 31(3):414-420.
5) WW Campbell, ML Barton, D CyrCampbell, SL Davey, JL Beard, G Parise, WJ
Evans. Effects of an omnivorous diet compared with a
lactoovovegetarian diet on resistance-training-induced changes in body
composition and skeletal muscle in older men. American
Journal of Clinical Nutrition, 1999, Vol 70, Iss 6, pp 1032-1039.
* What Causes Muscle Soreness?
Your muscles should feel sore on some days after you exercise. If you go out and
jog the same two miles at the same pace, day after
day, you will never become faster, stronger or have greater endurance. If you
stop lifting weights when your muscles start to burn,
you won't feel sore on the next day and you will not become stronger. All
improvement in any muscle function comes from stressing
and recovering. On one day, you go out and exercise hard enough to make your
muscles burn during exercise. The burning is a sign
that you are damaging your muscles. On the next day, your muscles feel sore
because they are damaged and need time to recover.
Scientist call this DOMS, delayed onset muscle soreness.
It takes at least eight hours to feel this type of soreness. You finish a
workout and feel great; then you get up the next morning
and your exercised muscles feel sore. We used to think that next-day muscle
soreness is caused by a buildup of lactic acid in
muscles, but now we know that lactic acid has nothing to do it. Next-day muscle
soreness is caused by damage to the muscle fibers
themselves. Muscle biopsies taken on the day after hard exercise show bleeding
and disruption of the z-band filaments that hold
muscle fibers together as they slide over each other during a contraction.
Scientists can tell how much muscle damage has occurred by measuring blood
levels of a muscle enzyme called CPK. CPK is normally
found in muscles and is released into the bloodstream when muscles are damaged.
Those exercisers who have the highest post-exercise
blood levels of CPK often have the most muscle soreness. Using blood CPK levels
as a measure of muscle damage, researchers have
shown that people who continue to exercise when their muscles feel sore are the
ones most likely to feel sore on the next day.
Many people think that cooling down by exercising at a very slow pace after
exercising more vigorously, helps to prevent muscle
soreness. It doesn't. Cooling down speeds up the removal of lactic acid from
muscles, but a buildup of lactic acid does not cause
muscle soreness, so cooling down will not help to prevent muscle soreness.
Stretching does not prevent soreness either, since
post-exercise soreness is not due to contracted muscle fibers.
Next-day muscle soreness should be used as a guide to training, whatever your
sport. On one day, go out and exercise right up to the
burn, back off when your muscles really start to burn, then pick up the pace
again and exercise to the burn. Do this
exercise-to-the-burn and recover until your muscles start to feel stiff, and
then stop the workout. Depending on how sore your
muscles feel, take the next day off or go at a very slow pace. Do not attempt to
train for muscle burning again until the soreness
has gone away completely. Most athletes take a very hard workout on one day, go
easy for one to seven days afterward, and then take
a hard workout again. World-class marathon runners run very fast only twice a
week. The best weightlifters lift very heavy only once
every two weeks. High jumpers jump for height only once a week. Shot putters
throw for distance only once a week. Exercise training
is done by stressing and recovering


3. Sportsmedicine: Sports Drinks:
Depletion of the body's carbohydrate stores and dehydration are two factors that
will limit prolonged exercise.
Dehydration
Sweating is the way in which the body maintains its core temperature at 37
degrees centigrade. This results in the loss of body
fluid and electrolytes (minerals such as chloride, calcium, phosphate,
magnesium, sodium and potassium) and if unchecked will lead
to dehydration and eventually circulatory collapse and heat stroke. The effect
of fluid loss on the body is as follows:
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070717_TSH_Sports_Drinks.html


4. Joe Henderson's Running Commentary - Permanently Popular:
Bill Rodgers is at least as popular a runner now as when he set his last PR more
than 25 years ago. This enduring acclaim is as much
a tribute to who he is as to what he once did.
Bill has a rare and wonderful gift. He makes anyone who meets him for the first
time and spends a few minutes in his company feel
like his friend.
In 1998 we met up at a race in Cedar Rapids, Iowa. The story I wrote then could
have been written any year from any of the countless
races he has attended.
"Bill's grand entrance was well orchestrated on his visit to the Fifth Season
8K," I reported. "Officials asked him to pass through
the starting crowd from back to front as the announcer shouted his praises.
"Bill went along with the plan, as he agrees to almost anything. The crowd
respectfully parted to let him pass, but stayed close
enough to shake his hand and pat his back as he jogged forward."
This scene illustrates the phenomenon that is Bill Rodgers. He receives royal
treatment at races, yet retains the common touch. This
helps explain why he remains so popular, even among runners whose memories don't
reach back to his prime racing years of 1975-80.
The Cedar Rapids event was just another stop on his endless road. He had done
this a thousand times since the 1970s and couldn't be
faulted for just going through the well-rehearsed motions.
But he didn't. He still genuinely enjoyed this work, and the runners he visited
could tell.
He spoke briefly on two occasions that weekend in Iowa. His message from the
stage wasn't what the runners came to hear. They wanted
to talk with him in person, sensed this was okay, and he obliged them.
Bill isn't a world-class public speaker, but no running celebrity talks better
one-to-one. He puts every runner at ease and makes
each one feel important.
His almost-namesake, Depression-era humorist Will Rogers, said he "never met a
man I didn't like." Bill Rodgers seems never to meet
a runner who doesn't like him.
Bill has collected several nicknames over the years. They don't quite fit
anymore.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2119


5. Alcohol Goes on a Health Kick:
On Monday around 9 p.m., three young Brooklynites stopped into Counter, a
vegetarian restaurant in the East Village. Laughing and
chatting, they sampled organic raspberries, poached pears, fresh pineapple and
strawberries.
That this bounty was found not tableside but at the bar, where the restaurant's
menu of organic cocktails has been steadily
expanding, only heightened the appeal.
"It's the same thing as top-shelf liquor," said Nick Guffey, 28, a massage
therapist with an ink-black shag haircut, referring to
drinks like his red-wine-and-poached-pear organic cocktail. "You can drink a ton
and not wake up with a hangover."
Ellen Pugliese, 24, a publicist friend next to him, agreed. "It's better than
drinking soda or something with syrup," she said.
Ayn Teigman, 24, a legal assistant, went further. "I drank my dinner a couple of
times. I'm kind of proud of that," she said,
rattling off a few of the fresh ingredients she has used, like pomegranate and
strawberries. "And muddled cucumber," she added.
"That's a vegetable, right?"
More...from the NY Times at:
http://www.nytimes.com/2007/07/15/fashion/15cocktails.html?_r=1&ref=fitnessandnu\
trition&oref=slogin


6. Family history can be biggest risk for hearts:
Health - Alberto Salazar, a renowned runner who collapsed at Nike, is a classic
example of a fit man with high risk for heart
disease .
Heart disease, the leading killer of Americans, is especially insidious because
it has so many possible causes, not all of them as
visible as smoking or obesity.
Affairs of the heart -- medical and otherwise -- have always carried a burden of
risk. And looks can be deceiving.
"Some of my skinniest patients are my sickest," says Dr. Maureen Mays, director
of preventive cardiology at Oregon Health & Science
University. "Even if you look great on the outside, high blood pressure, high
cholesterol and family history can still get you."
The latest high-profile case-in-point is renowned long-distance runner Alberto
Salazar, who collapsed of cardiac arrest June 30 at
Nike headquarters in Beaverton.
At 48, Salazar seemed the epitome of athletic fitness. He was running 30 miles a
week and weighed 158 pounds, not much more than
when he won three consecutive New York City Marathons and a Boston Marathon
during the early 1980s.
But as he walked across the Nike campus two Saturdays ago, Salazar felt suddenly
dizzy. Pain stabbed him in the neck. He bent down
on one knee, then slumped to the ground, his face turning bluish. A nearby
doctor and a combat medic rushed to Salazar's aid and
began CPR. Rescue workers used a defibrillator to restore his heartbeat.
Doctors at Providence St. Vincent Medical Center inserted a stent to prop open a
blocked coronary artery and a miniature
defibrillator to stabilize Salazar's heart rhythm. He is back at work as a
consultant for Nike, feeling lucky -- and sobered.
More...from Oregon Live at:
http://www.oregonlive.com/news/oregonian/index.ssf?/base/news/1184297130249120.x\
ml&coll=7


7. Two legs are more efficient than four:
Luring chimps on treadmills with juice boxes, scientists discover a possible key
to human evolution.
A chimp will do almost anything for a juice box - even exercise on a treadmill.
So a team of scientists in the United States relied on juice and other sweet
treats in an experiment that compared how much energy
adult chimpanzees and humans use when they walk. The researchers collected
detailed metabolic and biomechanical data from five
chimps and four humans as they used a treadmill.
Humans, it turns out, are far more efficient; we use 75 per cent less energy
than chimps, which usually knuckle-walk on all fours.
This suggests that our ancestors started walking upright because it burned fewer
calories, said Herman Pontzer, with the department
of anthropology at Washington University in St. Louis. He and his colleagues
published their findings in this week's online edition
of the Proceedings of the National Academy of Sciences, a U.S. journal.
More...from the Globe and Mail at:
http://www.theglobeandmail.com/servlet/story/LAC.20070717.WALK17/TPStory/?query=\
treadmill


8. Quiet Feet:
Go with the flow, say ChiRunners, and your legs will follow.
I DON'T LIKE TO RUN. IT'S HARD, IT HURTS, and a little voice often asks why I'm
running when I could be riding a bike. Still, I keep
doing it. Running boasts an elegant simplicity that, in today's gear-laden and
time-intensive sporting world, I've come to
appreciate. What's more, I like the sport's democratic nature and ease of
access-the only thing required is a pair of cushioned
shoes and a little free time. In fact, my only real complaint is feeling like
I've been ground through a pasta mill every time I
finish a long slog.
Naturally, I was intrigued to learn about ChiRunning, a tai chi-inspired
approach that's been catching on with running clubs around
the country. ChiRunning was developed by Danny Dreyer, 57, a veteran coach and
accomplished ultramarathoner who claims that his more
biomechanically efficient technique makes running "effortless and injury-free."
That was all I needed to hear. I tracked down the
largest ChiRunning club in the country-the Beach Runners, in Los Angeles-and
made plans for a lesson.
More...from Outside Online at:
http://outside.away.com/outside/bodywork/200707/lab-rat-chi-running.html


9. Weight lifting helpful for heart disease patients:
A scientific statement released Monday by the American Heart Association
indicates that weight lifting, also known as resistance
training, can provide multiple benefits for patients with heart disease and can
be safely performed if certain guidelines are
followed.
"Just like we once learned that people with heart disease benefited from aerobic
exercise, we are now learning that moderate weight
training also has significant benefits," Dr. Mark A. Williams, chair of the AHA
writing group, said in a statement.
"Resistance training not only enhances the benefits of aerobic fitness, but it
appears to provide the added benefit of increased
functional capacity and independence. It helps people better perform tasks of
daily living -- like lifting sacks of groceries,"
Williams, from Creighton University School of Medicine in Omaha, Nebraska,
added.
Resistance training is also associated with improvements in quality of life and
reduced disability in people with and without heart
disease, according to the AHA statement, which will appear in the journal
Circulation.
More...from the Scientific American at:
http://www.sciam.com/article.cfm?alias=weight-lifting-helpful-fo&chanId=sa003&mo\
dsrc=reuters_box


10. The Bicycling Paradox: Fit Doesn't Have to Mean Thin:
Andy Hampsten, the former pro cyclist, the only American ever to win the Tour of
Italy, the first American ever to win the grueling
Alpe d'Huez stage of the Tour de France, does his best to discourage casual
riders from signing up for the cycling trips he leads in
Tuscany.
"All of our trips are designed to satisfy experienced riders," Mr. Hampsten
writes on his Web site. To train, he suggests, "you
should ride at least 100 miles a week for at least 6 to 10 weeks" on routes with
"as many hills as you can find."
So I had an image of what our fellow cyclists would look like when my husband,
son and I arrived in Castagneto Carducci for a
cycling vacation. They would look like Mr. Hampsten, who at age 45 remains
boyishly thin and agile, bouncing with energy.
I was wrong. For the most part, our group consisted of ordinary-looking, mostly
middle-age men and a few middle-age women.
These were serious cyclists. One of them was Bob Eastaugh, a 63-year-old justice
on the Alaska Supreme Court who said he rode mostly
to stay in shape for his true passion, downhill ski racing.
And our trip was challenging. The longest hill was 15 miles, the steepest had a
15 percent grade, the longest one-day ride was 90
miles, and the terrain was never, ever flat. It is hard to imagine that a group
of middle-age adults could have handled an
equivalently difficult 10 days of running. What, I wondered, made bicycling
different?
More...from the NY Times at:
http://www.nytimes.com/2007/07/17/health/nutrition/17essa.html?_r=1&ref=fitnessa\
ndnutrition&oref=slogin


11. Nutrition Research - Endurance Recovery:
By Neal Henderson MS CSCS: Boulder Center for Sports Medicine
Intro: Recovery from training is what allows us to adapt and improve. There are
many different components of recovery, but
nutritional recovery is one of the more important topics. If you were to ask ten
endurance athletes what they do for recovery
nutrition you'll likely get ten different post-workout recovery concoctions.
Should you focus on protein, vitamins, carbohydrates or
simply purchase one of the many recovery products that line store shelves and
appear in magazine ads? Most supplement ads tout
'maximum recovery,' but it's important to maintain awareness of some key
principles with solid clinical research supporting their
effects. Keep in mind that no supplement will allow you to go from a sedentary
lifestyle, or one with limited training, to a 20 hour
per week training schedule overnight. Gradually increasing the volume and
intensity of your training will allow physical and
physiological changes on the structural and cellular level, which support strong
performance increases. The following
recommendations can help you stay fueled during your scheduled training program
and during periods of high mileage and intense
training.
Recover from what?
Before getting into the importance of additional nutrients in recovery, we need
to ask the question, recover from what? Since
endurance athletes are involved with such varied workouts, there is no single
product or magic food that can supply what is needed
for all these workouts. Workouts and races come in many different lengths and
intensities, and two types of workouts in particular
are of utmost importance to recover from: glycogen depleting or maximum lactate.
A glycogen depleting workout is one during which
you have put in enough time to deplete the glycogen stores in your working
muscles and are on the brink of bonking. A century ride
or a two and a half hour run at moderate intensity are good examples of glycogen
depleting workouts. During training sessions when
you exceed your lactate threshold (AKA anaerobic threshold), you are in the
realm of maximum lactate workouts. Characterized by
considerable lactate buildup in the working muscles, these workouts involve
repeat intervals nearing your maximum heart-rate
combined with a period of rest. You can see why it's important to know what you
are recovering from before you decide what to use
for recovery. Most other workouts do not need special recovery strategies as
long as duration and intensity are lower than the
workouts just described. Be wary of general recommendations that are entirely
too broad to be effective.
More...from First Endurance at:
http://www.firstendurance.com/newsletter_endurancerecovery.html


12. Train Like a Pro, Even if You're 12:
BRACE yourselves, parents. Besides shuttling the kids to cello lessons, algebra
tutoring, soccer matches and basketball practice,
there's one more activity emerging to give prepubescent go-getters a leg up
these days: sports performance training.
Because many team coaches don't have the time or the expertise in exercise
science to make their troops faster and stronger,
specialty programs - part gym, part pro-training camp - have stepped in to fill
the need. For roughly $35 a session, they provide
rigorous conditioning for any aspiring child, regardless of ability, using the
kinds of practices that have set apart athletes like
Tiger Woods and the Williams sisters.
Sports performance training is becoming de rigueur for ambitious stars in the
making or unfit youngsters whose parents want to shore
up their confidence. Great athletes aren't born, they're made - or so goes a
slogan for Velocity Sports Performance, one of the
leading centers that aim to treat Jack or Kate like Steve Nash or Jackie
Joyner-Kersee.
Velocity, at more than 75 locations, had almost 47,000 children participate in
2006, four times the enrollment in 2004. Athletic
Republic, until recently known as Frappier Acceleration Sports Training, worked
with roughly 36,000 children last year, up from
27,000 in 2005. CATZ, a chain in four states, trained 6,500 youngsters for the
year ending June 2007, up 150 percent from the same
period in 2006.
More...from the NY Times at:
http://www.nytimes.com/2007/07/19/fashion/19Fitness.html?ref=fitnessandnutrition


13. Priorities:
Mark Fulford writes: Be on the start line fit and healthy. kept very simple,
this is the main priority we need to remember when
preparing for an event or events.
All too often I find athletes allow their training to compromise what should be
their priority. Unfortunately, looking back over the
years (and I'm not that old and haven't been around that long), I can identify a
number of occasions when the number one priority
went out the window in search of performance, or too often, that 'elusive'
performance.
Too often we are willing to compromise our number one priority: to be on the
start line fit and healthy, ready to race. What
proportion of a field in a marathon is truly fit and healthy? 50%? Fewer? Or
more? How many are nursing niggly injuries, how many
are unwell with illness or have the symptoms of overtraining? Ask yourself these
questions and it becomes apparent that there are a
lot of athletes out there who could be doing things better. Unfortunately we let
training sessions, weekly mileage totals, training
times, distance covered in a session and so on, become the focus of our
training.
Take for example a local 5km fun run series. These are held in a number of
centres throughout the country. Is it better to race the
whole series, complete each event within a few seconds of each other and perhaps
win the series overall, or turn up and blow
everyone away in one or two of the races but struggle to be on the start line
for the rest of the races? Which scenario do you think
you would enjoy more?
More...from TriFuel at:
http://www.trifuel.com/training/health-nutrition/priorities


14. Chiropractic - Mainstream Makes Adjustments:
The sound of cavitation is music to my ears. That's the popping noise made when
a joint is taken past its normal range of motion and
a bubble of gas emerges in the surrounding synovial fluid. Keep twisting or
pulling and eventually the bubble bursts, relieving
pressure on the joint.
And it feels good.
And here it comes again. I'm facedown on a brown padded table, my nose
positioned in an opening so I can breathe. My arms hang
loosely to the floor and my legs are extended behind me.
It's comfy here, and I could nap, except Glenn Loebig is probing a tender spot
on my lower right back with one of his
preternaturally muscular thumbs.
"There it is," he announces, making me wince with a poke. With his open hands,
he presses on my lower back, leans in and with a
swift push . . .
Ah, cavitation. And not just one pop but a short, quick sequence of them,
creating a snap, crackle, pop effect. "That was a good
one!" Loebig says enthusiastically, as if even he's surprised at the intensity.
"That's going to feel better now."
More...from the Washington Post at:
http://www.washingtonpost.com/wp-dyn/content/article/2007/07/13/AR2007071301836.\
html


15. Digest Briefs:
* Carbs best fuel for marathon:
QUESTION: I'm going to run a marathon, and I'm unclear about what to eat. Is
carbohydrate-loading a smart thing to do before
running?
ANSWER: Ironman triathlete Tom Holland says he's a true believer in
carb-loading.
"Carbohydrates are the marathon runner's preferred energy source," says Holland,
author of The 12-Week Triathlete and The Marathon
Method. "Protein doesn't provide a significant energy source, and fat would be
great to use as our primary fuel because we have so
much stored in our bodies, but unfortunately, the body is not as efficient at
converting fat to energy."
Holland says that runners who eat well tend to consume fewer calories than they
should, which is one reason they have so little body
fat. Running constantly and restricting calories leads to inadequate energy
stores, he says.
"Carbohydrates are stored as glycogen in your liver and muscles. They are
converted to glucose, which is our primary fuel during
marathon running," Holland says.
The average person burns about 600 calories an hour while running, and you burn
even more if you're heavier or run faster.
"As a marathon runner, consider carbohydrates your friend," Holland says. He
recommends eating complex carbs that will be released
slowly into your bloodstream, such as oatmeal, whole wheat toast with peanut
butter, juices, energy gels and fruits such as apples
and bananas.
Holland gives these basic rules for pre-run nutrition:
. Eat something before all runs, opting for carbohydrate-dense foods.
. Experiment with a range of 25 to 50 grams of carbs.
. Keep fat and protein intake low.
. Avoid foods high in fiber (to avoid unnecessary bathroom time).
. Make good choices, including juice, bread, bagels and low-fiber cereals.
. Try to eat 30 to 60 minutes before your run, if possible.
. Keep a journal, find what works for you and stick with it.
From the Rocky Mountain News at:
http://www.rockymountainnews.com/drmn/health/article/0,2777,DRMN_23956_5631863,0\
0.html



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 19-22, 2007:
European Athletics Junior Championships - Hengelo, NED

July 21, 2007:
Virginia Derby Day 5K, New Kent County - VA

Television - CBC
Canadian Track and Field Championships (World Trials) - 12 Noon

Television - TSN
Vancouver ITU World Cup Triathlon - 3:30 p.m.

July 22, 2007:
Lake Placid Ironman - NY


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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