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

1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women:
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/

ASSOCIATIONS:
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If anyone is looking for a web mail provider, you might wish to consider
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Advertise your event on the Runner's Web.
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NEW THIS WEEK:

Active Athlete is doing a user survey at:
https://www.surveymonkey.com/s.aspx?sm=jSnPB2tWQE1DW_2fpIPZuwMQ_3d_3d
Complete the survey and enter a draw for 100 cash (in the form of a Visa gift
card).

Pre-order the new Nike Zoom running shoes and receive them on the day they
release Aug 9th!
http://clickserve.cc-dt.com/link/tplclick?lid=41000000016789164&pubid=2100000000\
0028567

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.

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

We have 2,302 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest that they subscribe
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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ACTIVE.COM
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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 ONE personal posting this week.
ONE:
Hi Everyone!
Island Triathlon Series is a new and exciting triathlon that is taking
place in Turks & Caicos on December 1st. This triathlon is taking the
sport of triathlon to a new level. It is more than a race—it is an
exceptional experience.
We are offering a new Tri Club/Coach Promotion that has some great
advantages when you book 10 or more participants that include:
• 10% off each participant's registration fee
• A special invitation to the Premiers Reception
• Customized ITS team apparel
Also BOOK 15 PARTICIPANTS OR MORE AND RECEIVE 1 TRIP FOR FREE
Check out our website at www.islandtriathlonseries.com
Thanks,
Hala


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Dr. Gabe Mirkin's Fitness and Health e-Zine
2. Sheila’s Nutrition Digest Vol 15 - Superfoods for Athletes Series:
Blueberries
3. Running Times Newsletter - Be Careful of the Length of Your Wishes
4. Joe Henderson's Running Commentary - Beating Bill
5. Walking With A Computer Chip In Your Body
6. Study: Diet Soda Linked to Heart Risks
7. Menstruation key to bone rebuilding in anorexics
8. Fibromyalgia - What it is, and how exercise helps
9. Antioxidants May Protect Against Knee Arthritis
10. Should You Sip Your Vitamins Through a Straw?
11. Nutrition Roadblocks
12. Find Yourself Packing It On? Blame Friends
13. The Science of Protein and Exercise
14. Tell me again, why am I exercising
15. No Need to Cheat
16. Diet soda, metabolic syndrome linked
One daily soft drink -- with calories or not -- is associated with much higher
risk of the heart-threatening disorder, a study
finds.
17. Aquafina labels to spell out source: tap water
18. Yoga Therapy for Athletes
19. Aqua Running
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"Which of the following events have you completed?
Marathon
Half-Marathon
5/10K running road race
Ironman triathlon
Olympic distance triathlon
Sprint triathlon
Duathlon
Cycling road race"

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

LAST WEEK'S POLL RESULTS:
"What percentage of riders in the Tour de France do you believe are drug free?"
Answers Percent
1. 100% 4%
2. 80 -99% 12%
3. 60-79% 4%
4. 40-59% 4%
5. 20-39% 19%
6. <20% 58%


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. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Marathon Times Do Not Drop Before Fifty
You should be able to compete effectively in sports that require endurance well
into your later years. Researchers at the German
Sports University in Cologne, Germany analyzed
competitive marathon times and showed that trained men and women did not have a
significant drop in their race times until they
reached their fiftieth birthdays (International Journal of Sports Medicine,
Volume 28, 2007). Average marathon and half-marathon
times were virtually identical for age groups from 20 to 49 years. Furthermore,
the drop in performance for the 50 to 69-year-old
subjects was only in the range of 2.6 percent to 4.4 percent for each decade.
As expected, women's times for each age group were
slower than the men's times by about 10 percent for the marathon and 13 percent
for the half-marathon.
These results show that most older athletes are able to maintain a high degree
of physical fitness and suggest that most infirmity
with aging is caused by lack of exercise, rather than just by the passage of
years. If you exercise regularly, expect to be able to
be stronger, faster and better coordinated than your peers who do not exercise.
* Irregular Periods - Amenorrhea
Women who menstruate more often than every 21 days or less often than every 35
days need to be evaluated for a cause and almost all
need to take hormones. Women are supposed to have two hormones, estrogen and
progesterone. Estrogen stimulates the uterus to grow.
Progesterone stops the stimulation. If a woman has estrogen without
progesterone, her uterus is stimulated all the time which can
lead to uncontrolled growth, which is cancer. If a woman lacks both estrogen and
progesterone, she is at risk for breaking her
bones. Structural abnormalities of the uterus and vagina can interfere with
menstruation, but most of the time, irregular periods
are caused by abnormal ovarian function.
There are four types of irregular periods. A woman could be pregnant or in the
menopause. A blood test called chorionic gonadotropin
can diagnose pregnancy and FSH can diagnose menopause. She could have a brain
tumor called a prolactinoma, which can be cured by
taking bromocriptine pills. She could not be eating enough food, which is common
in athletes and curable by eating more food. She
also could have a defect in the way that her brain produces hormones (GnRH) that
start her menstrual cycle and she will have
estrogen, but no progesterone. These women usually have eggs that ripen but do
not pop into the uterus. Women who have these
conditions start to menstruate when they are given the second female hormone,
progesterone. The most common cause is polycystic
ovary syndrome (PCO or PCOS) which also can cause acne and obesity and can be
treated effectively with a diabetic diet and drugs to
lower blood insulin levels. All women with irregular periods need to be checked
by a gynecologist and most need to be treated.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


2. Sheila’s Nutrition Digest Vol 15 - Superfoods for Athletes Series:
Blueberries:
In this series, XC Ottawa (and OAC Racing Team) member Sheila Kealey will help
athletes choose the best foods for performance and
overall health. Sheila 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.
“Superfoods” is a popular tem these days, coined to define foods dense in
nutrients, vitamins, minerals, and protective
phytochemicals. Phytochemicals are chemicals that keep plants healthy and help
protect them from disease, and studies are revealing
that eating a diet with plenty of phytochemical-rich foods may benefit humans as
well, by helping protect us from the ravaging
effects of free radicals, inflammation, and other factors that may compromise
our health.
In this series, I’ll cover a variety of foods with healing properties, giving
you tips on how to incorporate these foods into your
daily meals.
I’ll start with a seasonal favourite . . .BLUEBERRIES
This richly flavored berry will add brilliant color to many dishes. Abundant in
vitamin C, fiber, antioxidants, and low in calories,
blueberries are also nutritional powerhouses. Research labs have associated many
health benefits with the protective compounds found
in blueberries. Blueberries may help prevent cancer and other diseases caused by
free radical damage; reverse some of the
age-related deficits in cognitive and motor function; promote urinary tract
health; reduce the build up of "bad" (LDL) cholesterol
that contributes to cardiovascular disease and stroke; and improve eyesight and
help ease eye fatigue. These findings are
preliminary but contribute to the growing amount of research showing us how
important it is to eat our fruits and vegetables!
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070726_SK_Blueberries.html


3. Running Times Newsletter - Be Careful of the Length of Your Wishes:
Some have foot strike problems. These folks are aware that they are slew footed.
The front of their foot points, instead of straight
ahead at 12 o'clock, out to the side at 1:00 or even 2:00 o'clock on the right
side and at 11:00 or 10:00 on the left. Or perhaps,
they are in the opposite position at push off and are pigeon toed with their
feet pointed inward the same exaggerated degree. Some
runners are worried about their short, choppy little strides, while others see
themselves looking like Clyde Kiddlehopper taking
giant, overly-long strides that make them feel like they are putting on their
brakes. So, let's look at some simple solutions to
these real or imagined problems.
Folks in either of the first two categories should check with a physical
therapist or athletic trainer who is known to do good work
with runners. There is a chance that some therapeutic exercises for the internal
rotator muscles, the hamstrings, quads and the IT
bands could result in straightening out the foot plant. Whether this could
actually make you run faster is an open question, but at
least you would look better in case Hollywood came casting for roles in the next
great movie about a runner and his training
friends.
The one recurring question that does have a definite answer is about lengthening
one's stride. My simple, but sincere, answer is to
just run faster. If you want to lengthen your stride, that 's all you have to
do. Why? Because everyone in world accelerates by
simply, and unconsciously for the most part, taking longer steps. Try it to see
what I'm talking about. You'll see when you jog, you
take little bitty mincing steps and then as you speed up, viola, you are taking
longer strides. Once, however, you have reached top
speed using a stride of "x" number of feet, can you get a further acceleration
by increasing the frequency of your foot strike.
Doing so will actually result in a bit shorter stride, but the quicker frequency
more than makes up for what you lose in length.
If you want to see these principles in action, just watch the slow motion replay
of a 100 meter dash. As the sprinters come out the
blocks, their arms will be powerfully swinging thru a long, deep range of motion
with a very open angle at the elbow as they make
their legs stretch out to stay synchronized with their arm swing. One they have
achieved maximum stride length, watch how they shift
to a completely tightened angle at their elbow as they pump their hands forward
all the way up in front of their shoulders. That
quick action forces their lead foot to get down onto the track faster, thus
shortening the time that they are in the air with both
feet off the ground.
Now without further tech talk, if you want to lengthen your stride, get a local
track coach to show you how to do the old drills of
high knees and fanny flickers and perhaps some skip bounding, too. Doing these
supplemental exercises uses your body weight against
gravity as a form of weight training. The results: stronger = longer. The same
thing happens when you add hill work and interval
training. Just by telling yourself to speed up, you will lengthen your stride.
Of course, you will also get tired faster, too. But
that's why hill repeats and interval training have recovery breaks between the
harder, faster running segments.
So, just keep in mind that it's all about being patient as you develop more
strength. It's not about telling yourself, "I'm going to
lift my knees higher and watch myself go faster because I'm lengthening my
stride."
Now if you're a known "overstrider," you may have a problem. It's way too hard
to explain in this limited space how to take shorter
steps. Again, see your local coach.
Miles of smiles,
Coach Benson
From the Running Times Newsletter. Subscribe at: http://www.runningtimes.com


4. Joe Henderson's Running Commentary - Beating Bill:
(rerun from July 2006 Marathon & Beyond)
If you have the itch to race, scratch it. It matters not if you race fast or
slow; race long, short or in between; race from the
front, in the middle or at the back -- only that you give your all to the race.
Keep racing until you don't need it anymore.
Some runners never stop needing the races. The sport's greatest thinker George
Sheehan raced until his next-to-last year of life.
Runner's World founder Bob Anderson says, "If I didn't race, I wouldn't run."
Neither can Bill Rodgers leave the races behind, no matter the gap between who
he once was (four-time winner the Boston and New York
City Marathons, Olympian) and is now. I saw how wide that gulf had grown when we
met again in Cedar Rapids, Iowa, on July 4th
weekend 2005.
Bill hadn't recovered completely from his broken leg of 2003. "I have thin
bones," he told me when we met to give our speeches. "My
mom has osteoporosis, and I might have inherited the condition from her."
Bill suggested that evening, "Why don't we run together in Sunday's race?" I
laughed at the silliness of this idea.
Me, run with Bill Rodgers? Does he know how slow I go? His slowest possible mile
would be faster than I could race one.
"No, no," he protested. "I can't go fast anymore. Most of my running these days
is at about nine-minute pace."
I thought he exaggerated. Maybe he did slow down that much to poke along with
people like me on his recovery days, but his
competitive fires surely would flame up in the weekend's race.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2120


5. Walking With A Computer Chip In Your Body:
On Tuesday July 17th the 91st International Four Days Marches start in Nijmegen,
the Netherlands. Last year two people died during
the Marches - with about 43,000 entrants the world’s largest walking event - due
to the extreme heat.
Also, ambulances and hospitals in and around Nijmegen could hardly cope with the
number of fainting and suffering walkers. This year
professor Maria Hopman (Radboud University Nijmegen Medical Centre) starts
scientific research on the reactions of the human body to
the exertion of walking. She does so by using a special pill, with a chip in it.
The reactions of the human body – of men and women - before, during and after
running a marathon or in a triathlon are pretty much
analysed and calculated. However, the response of the human body to a multiple
day walking event (30-50 K per day) under diverse
meteorological conditions has never been accurately determined. This is the
conclusion of professor Maria Hopman, connected to the
Radboud University Nijmegen Medical Centre. She therefore initiated the plan to
start scientific research on the reactions of the
human body to the exertion of walking.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2007/07/070722225356.htm


6. Study: Diet Soda Linked to Heart Risks:
People who drank more than one diet soda each day developed the same risks for
heart disease as those who downed sugary regular
soda, suggests a large but inconclusive study.
The results surprised the researchers who expected to see a difference between
regular and diet soda drinkers. It could be, they
suggest, that even no-calorie sweet drinks increase the craving for more sweets,
and that people who indulge in sodas probably have
less healthy diets overall.
The study's senior author, Dr. Vasan Ramachandran, emphasized the findings don't
show diet sodas are a cause of increased heart
disease risks. But he said they show a surprising link that must be studied.
"It's intriguing and it begs an explanation by people who are qualified to do
studies to understand this better," said Vasan, of
Boston University School of Medicine.
However, a nutrition expert dismissed the study's findings on diet soda
drinkers.
"There's too much contradictory evidence that shows that diet beverages are
healthier for you in terms of losing weight that I would
not put any credence to the result on the diet (drinks)," said Barry Popkin, of
the University of North Carolina in Chapel Hill, who
has called for cigarette-style surgeon general warnings about the negative
health effects of soda.
More...from the LA Times at:
http://www.latimes.com/news/nationworld/nation/wire/ats-ap_health10jul23,1,70127\
45.story?coll=sns-ap-tophealth


7. Menstruation key to bone rebuilding in anorexics:
Adequate nutrition can rebuild bone mass in women with anorexia, but the
restoration of normal menstrual periods appears to be
necessary for fully normal bone metabolism to be recovered, a new study shows.
"Our observations may be important to an understanding of the mechanism of
possible reversal of osteoporosis in anorexia nervosa,
for which there is as yet no effective treatment," Dr. Jennifer Dominguez of
Columbia University Medical Center in New York City and
her colleagues conclude.
Studies in which anorexic women have been given oral contraceptives or estrogen
to help restore bone mass have had mixed results,
Dominguez and her team note, while the process by which bone thinning occurs in
these patients is not fully understood. Further,
they add in the July issue of the American Journal of Clinical Nutrition, "the
role of nutrition in the recovery of bone has been
underestimated."
To better understand bone loss and rebuilding in these patients, the researchers
followed 28 women with anorexia nervosa who were
undergoing treatment to help regain weight, comparing them to a control group of
11 healthy young women.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSLAU37522920070723


8. Fibromyalgia - What it is, and how exercise helps:
By Michele Kettles, M.D., M.S.P.H., and Colette Cole, M.S.
What is Fibromyalgia?
Fibromyalgia is a disorder characterized by multiple symptoms; the most common
are musculoskeletal pain and extreme fatigue. Women
may also experience generalized stiffness, multiple tender points, and sleep
difficulty, among other symptoms. The cause of
fibromyalgia is unknown. It is, however, reported to affect as many as 10
million people in the United States. More women are
affected than men, and typical onset occurs between the ages of 20 and 40. There
is currently no cure for this condition.
Treatment plans focus on reducing and managing symptoms with regular exercise,
medication, massage, cognitive behavioral therapy,
and relaxation. Women with fibromyalgia may avoid physical activity, fearing it
may exacerbate their symptoms. But preliminary
studies suggested that tai chi, aerobic, and resistance exercises reduced
symptoms and improved quality of life in fibromyalgia
sufferers. A review article on exercise and fibromyalgia concluded that
consistent low- to moderate-intensity exercise can help
reduce fatigue and pain and improve overall fitness and quality of life in
patients with fibromyalgia. High-impact activities, such
as running or stair climbing, as well as heavy resistance training may aggravate
symptoms and should be avoided in most women with
fibromyalgia.
Exercise
A multi-prong program of aerobic training, strength and stability training, and
stretching is recommended for those with
fibromyalgia. With your physician's approval, this exercise program contains
three days a week of aerobic training and two days of
strength and stability training. Regular stretching is crucial Š before and
after exercise, and throughout the day.
Aerobic Exercise
Start with low-intensity aerobic exercise in 10 to 20 minute blocks as can be
tolerated. Exercise options include treadmill walking,
outdoor walking (on a soft surface), riding a recumbent stationary bike, or
water walking in a heated pool.
Swimming laps, water walking, or water aerobics are all great and minimize the
risk of joint and muscle tissue stress since the
water makes them a non-weight-bearing activity. When pain is an issue, vary the
focus Š change from freestyle to another stroke or a
kick board to make the exercise more comfortable. Fins on the feet or gloves on
the hands may also help.
Begin aerobic training with three days per week, and increase frequency to four
to five days per week, intensity to low-moderate,
and duration to 20 to 30 minutes per session as stamina improves.
Strength and Stability Exercise
A total body strength and stability program is recommended. Use light weights,
with 12 to 18 repetitions per exercise, and rest as
needed. Start with one set, and work up to two sets per exercise.
Resistance training should be maintained at light to moderate training loads
with adequate rest periods, slowly increasing the
number of sets to a maximum of three, or increasing the frequency of exercise to
three days per week.
Stretching
Stretch on a daily basis but never to the point of pain or tenderness. Active
stretching should take place after the cardiovascular
warm-up, while static stretching should end the exercise session. (Active
stretching involves stretching with movement, while static
stretching has one ease into a stretching position and hold it fixed for
approximately 20 seconds.) Stretching is also recommended
at regular intervals throughout the day to reduce pain and stiffness.
Symptoms of Fibromyalgia and Benefits of Regular Exercise
Common symptoms of fibromyalgia include musculoskeletal pain, extreme fatigue,
generalized stiffness, and multiple tender points.
Other symptoms include sleep problems, anxiety and depression, headaches,
cognitive impairment, gastrointestinal problems,
temporomandibular joint pain, myofascial pain, and bladder problems.
Benefits of regular exercise include improved cardiovascular health and fitness,
weight management, improved muscular work capacity,
improved sleep patterns, improved functional abilities, improved pain
management, increased energy and decreased fatigue, increased
self-worth and self-esteem, increased sense of control, and less stress,
anxiety, and depression.
The Female Focus is Cooper Fitness Center's comprehensive, research-based
lifestyle program designed to educate and empower women to
improve their health. Through lectures, personal training sessions, and
assessments women will gain the tools needed to maximize
their wellness. Four-week programs focus on prevention and treatment of health
conditions through physical activity and diet. A
personalized functional assessment and consultation, two educational lectures,
eight group strength training sessions, and a
four-week Cooper Fitness Center membership are included.
Colette Cole, M.S., is Cooper Fitness Center Female Focus program developer and
personal trainer.
For more health articles visit www.CooperComplete.com


9. Antioxidants May Protect Against Knee Arthritis:
People who have diets with plenty of foods containing antioxidants may be
protecting themselves from bone changes associated with
knee arthritis, according to a new study.
Australian researchers found that middle-aged adults with higher dietary levels
of vitamin C were less likely to develop certain
bone abnormalities that contribute to knee arthritis.
The findings "highlight the potential of diet to modify the risk of
osteoarthritis," they report in the online journal Arthritis
Research & Therapy. Dr. Yuanyuan Wang of Monash University in Melbourne led the
research.
The subjects were 293 men and women who were middle-aged, healthy and free of
knee pain at the start of the study. At that time,
they completed detailed questionnaires on their diets; 10 years later, their
knee tissue was examined using MRI scans. All of the
nutrients were obtained through food, rather than from supplements.
More...from Medical News Today at:
http://www.medicalnewstoday.com/articles/77673.php


10. Should You Sip Your Vitamins Through a Straw?
As nutrient-fortified sodas, juice, teas and flavored water proliferate on store
shelves, questions remain about whether these
beverages really provide health benefits.
Coca-Cola Co., which already sells Diet Coke Plus, a cola fortified with
vitamins and minerals, plans to expand its newly acquired
Glaceau Vitaminwater line of enhanced flavored water to more supermarkets,
convenience stores and vending machines across the U.S.
and beyond. Coke is also adding vitamins and fiber to its Dasani bottled water.
PepsiCo Inc. now offers SoBe Life Water, enhanced with four B vitamins, and its
zero-calorie sparkling drink Tava will be infused
with vitamins and chromium when launched next year. Next year, Jones Soda Co.
will roll out an energy drink with amino acids.
The explosion of nutrient-laced drinks reflects consumers' desire for more
healthful choices than soda. These drinks' combined U.S.
volume more than tripled from 2001 to 2006, according to the Beverage Marketing
Corp., compared with 5% growth for the U.S. beverage
industry over all.
Frenzied competition is fueling increasingly bold marketing claims.
Vitaminwater's peach-and-mango "endurance" flavor, containing as
much vitamin E as two apples, claims it can "enhance physical endurance." Jones
Soda's energy drink with amino acids will "provide
clarity and focus," says Peter M. van Stolk, president and chief executive.
Ads for Airforce Nutrisoda Slender say the fizzy soda, made by Ardea Beverage
Co., helps "healthily manage your weight." And Ardea
officials claim another flavor packed with vitamin C, magnesium and 10 other
nutrients was a factor in improving test scores of 100
seventh-graders in South Carolina who got a can for breakfast for 90 days.
More...from the Wall Street Journal at:
http://online.wsj.com/article/SB118523686276375626.html?mod=hpp_us_personal_jour\
nal


11. Nutrition Roadblocks:
Taking on the duo-role as student-athlete at the collegiate level can present
challenges that are both stressful and rewarding at
the same time. Balancing early morning practices, frequent double workouts,
classes, class work, sleep and a social life leaves
little breathing room and can hurt the student-athlete academically and
athletically if they are not managing their time
effectively.
by Kim Mueller, M.S., R.D.
Furthermore, these same time constraints can put a hitch in previous eating
norms that allowed the athlete to perform at peak in
high school.
This month’s case study is about one student-athlete’s journey to overcome such
roadblocks with a custom nutrition plan designed to
maintain optimal energy levels for both academic and athletic achievement.
Client Description: Emily is a 20-year-old collegiate track and cross-country
athlete who came to me determined to learn the
nutritional strategies that would combat her lean body weight loss and
ultimately rebuild strength and endurance as a runner so that
she could earn herself a return trip to the Division-II National Track
Championships and clinch All-American honors her junior
season. Well-intended concern from her coach exacerbated her stress as did a
tough class load that sometimes inhibited an ideal
eating schedule leading up to her afternoon practices. Her immune function was
also compromised.
Nutritional Obstacle #1: Meeting energy demands without overloading the stomach
before training.
Previous attempts to increase food intake generally ended in stomach woes
(stitches or a sloshy stomach) at practice and also seemed
to trigger some personal demons stemming from an eating disorder Emily battled
as a teenager. Nutrient timing was a challenge for
Emily, as she tended to be heavy in volume when she had time to eat. Often, her
pre-practice meal ultimately left undigested food in
her stomach and caused stomach woes during her runs.
More...from Competitor Magazine at:
http://www.competitorsocal.com/article/?Guid=d5216f7f-adc8-48f6-9ae2-27ca58a2d64\
4


12. Find Yourself Packing It On? Blame Friends:
Obesity can spread from person to person, much like a virus, researchers are
reporting today. When one person gains weight, close
friends tend to gain weight, too.
Their study, published in The New England Journal of Medicine, involved a
detailed analysis of a large social network of 12,067
people who had been closely followed for 32 years, from 1971 to 2003.
The investigators knew who was friends with whom as well as who was a spouse or
sibling or neighbor, and they knew how much each
person weighed at various times over three decades. That let them reconstruct
what happened over the years as individuals became
obese. Did their friends also become obese? Did family members? Or neighbors?
The answer, the researchers report, was that people were most likely to become
obese when a friend became obese. That increased a
person’s chances of becoming obese by 57 percent. There was no effect when a
neighbor gained or lost weight, however, and family
members had less influence than friends.
It did not even matter if the friend was hundreds of miles away, the influence
remained. And the greatest influence of all was
between close mutual friends. There, if one became obese, the other had a 171
percent increased chance of becoming obese, too.
More...from the NY Times at:
http://www.nytimes.com/2007/07/26/health/26fat.html?ref=fitnessandnutrition


13. The Science of Protein and Exercise:
Looking for more information on Protein? Listen up as Gatorade Sports Science
Institute hosts a panel of sports science and
nutrition experts as they discuss the role of protein in nutrition and exercise.
Click here and listen to this three part "podcast" from the Gatorade Sports
Science Institute at:
http://www.gssiweb.org/podcast.aspx


14. Tell me again, why am I exercising:
Billions of dollars are spent each year on diet plans and supplements to help
people lose weight. Yet the obesity epidemic in
America continues to steadily increase. Adults are consuming far more calories
per day than needed. Factors such as bigger portions,
convenience of fast food, food choices with higher caloric density and limited
access to nutritious foods are to blame.
There is no question that adults need to take in fewer calories and choose
healthier foods. A staggering two-thirds of American
adults are obese and less than half of them meet the minimum recommendations for
exercise. Just how important is exercise in the
weight loss predicament? Can I restrict calories alone to reach my ideal weight?
To answer these questions we need to first
understand how the body's energy equation works.
Tell me again, why am I exercising?
Burning calories
There are three primary ways that we use or "burn" calories. The resting
metabolic rate (RMR) makes up about 75 percent of the total
calories your body uses in a 24-hour cycle. RMR is the minimal caloric
requirement needed -- the amount of energy your body would
burn if you slept for 24 hours. The other 25 percent of caloric needs is for
activity and digestion.
There are many factors that alter the RMR such as age, height, stress and
hormone fluctuations, but body composition has the largest
impact. Dr. Cheryl Rock, RD, Department of Family and Preventive Medicine at
UCSD states, "The biggest contributor to total energy
expenditure is the resting metabolic rate, or basal energy expenditure. The
major determinant of RMR is the amount of lean body
mass."
More...from Active.com at:
http://www.active.com/healthandfitness/Articles/Tell_me_again__why_am_I_exercisi\
ng_.htm


15. No Need to Cheat:
By Matt Fitzgerald
The sport of distance running has been rocked by several doping scandals within
recent years. Just this year, Russian runner Lyubov
Denisova, a two-time Los Angeles Marathon winner and former runner-up in Boston
and New York City, failed a testosterone test, and
Fernando Silva of Portugal, silver medalist in the European cross-country
championships, admitted to using EPO.
If you're like a lot of runners, you have probably never come close to using
illegal performance-enhancing drugs, but have wondered
just how much faster you might become if you did use them. Here are four
categories of legitimate alternatives to doping that, if
exploited in concert, will very likely give you the same benefits as blood
doping and steroids--without the risks.
Cross-training
Improvements in running performance are closely correlated with running volume.
In other words: The more you're able to run without
breaking down, the faster you will race (up to a point, of course).
Supplementing your normal workouts with cross-training allows
you to enjoy more benefits of running without the risks. Low- and non-impact
activities such as pool running and elliptical training
challenge the same muscles and physiological systems as running but do not
subject the bones and connective tissues to the impact
forces that are the root cause of most overuse injuries in runners.
More...from Active.com at:
http://www.active.com/running/Articles/No_Need_to_Cheat.htm


16. Diet soda, metabolic syndrome linked:
One daily soft drink -- with calories or not -- is associated with much higher
risk of the heart-threatening disorder, a study
finds.
Drinking as little as one can of soda a day — regular or diet — is associated
with a 48% increased risk of metabolic syndrome, a key
predecessor of heart disease and diabetes, according to results released Monday.
Researchers knew that drinking regular sodas contributed to the risk of
metabolic syndrome, but this is the first finding
implicating diet sodas, according to results published online in Circulation:
Journal of the American Heart Assn.
The researchers were uncertain why diet soda seemed to have such a large effect.
The study's lead author, Dr. Ramachandran S. Vasan of the Boston University
School of Medicine, said it was unlikely that an
ingredient in soda caused the effect. More likely is that consuming sweet sodas
changes dietary patterns or that soda was simply a
marker for participants' poor eating habits, he said.
Dr. Meir Stampfer of the Harvard School of Public Health, who was not involved
in the study, said the findings were not unexpected,
although he added, "I'm surprised by the magnitude of the association."
More...from the LA Times at:
http://www.latimes.com/features/health/nutrition/la-sci-soda24jul24,1,500458.sto\
ry?coll=la-health-nutrition-news


17. Aquafina labels to spell out source: tap water:
PepsiCo Inc. will spell out that its Aquafina bottled water is made with tap
water, a concession to the growing environmental and
political opposition to the bottled water industry.
According to Corporate Accountability International, a U.S. watchdog group, the
world's No. 2 beverage company will include the
words "Public Water Source" on Aquafina labels.
"If this helps clarify the fact that the water originates from public sources,
then it's a reasonable thing to do," said Michelle
Naughton, a Pepsi-Cola North America spokeswoman.
Pepsi Chief Executive Indra Nooyi told Reuters earlier this week the company was
considering such a move.
Pepsi's Aquafina and Coca-Cola Co's Dasani are both made from purified water
sourced from public reservoirs, as opposed to Danone's
Evian or Nestle's Poland Spring, so-called "spring waters," shipped from
specific locations the companies say have notably clean
water.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSN2620706220070727


18. Yoga Therapy for Athletes:
By Rachel Krentzman, RPT, RYT, CPI
I remember the moment well--the moment where the shooting pain hit me in my back
and sent me to my knees, unable to breathe. I
remember the numbness and tingling I felt in my right foot, and no matter how
much I commanded, my foot would not obey. As a
physical therapist, I knew exactly what was happening. I just couldn’t believe
it was happening to me.
I was young, healthy, active and a dedicated yoga practitioner. How could it be
that I had herniated a disc in my lower back? The
fear surrounding any significant injury began to surface. The main question in
my mind was, “would I be able to stay active and do
the things I love doing, the activities that fulfill my soul and inspire me
daily?”
More...from Active.com at:
http://www.active.com/mindandbody/articles/Yoga_Therapy_for_Athletes.htm


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.competitorsocal.com/article/?Guid=49f11d4e-97b7-4d44-a75f-fce1c73146f\
6


20 Digest Briefs:
* Running Times 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 Magazine
* Health Tip: Prevent an Overuse Injury
(HealthDay News) -- While running is a great way to keep active, it can also
lead to damage to bones and joints if safety
precautions aren't followed.
The American Academy of Family Physicians offers these suggestions to prevent an
overuse injury while running:
Never increase your running distance more than 10 percent per week.
Run on flat, even ground with some give to it.
If you feel pain, stop running and ice the area. Don't resume running until the
pain has subsided.
When you run particularly hard or a long distance, follow up with a lighter day
of running.
Replace running shoes often -- every 500 miles -- for maximum shock absorption.



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 27-28, 2007:
Ragnar Relay Northwest Passage, Blaine, WA

July 28, 2007:
Quad-City Times Bix 7- Davenport, IA

White River Trail Run - Crystal Mountain, WA

July 28-29, 2007:
5th World 24 Hour Run Championship - Drummondville, CAN

July 29, 2007:
San Francisco Marathon - San Francisco, CA

June 21, 2008
Emilie's Run - The Emilie Mondor Memorial 5K race for Women
http://www.emiliesrun.com


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

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

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Have a good week of training and/or racing.

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