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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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/

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Get the Runner's Web button for the Google Toolbar 4 for Internet Explorer from
the link on our FrontPage at:
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Triathlete.

If anyone is looking for a web mail provider, you might wish to consider
Google's GMail. You can now sign up for free Gmail at
Google WITHOUT AN INVITATION at:
www.gmail.com

Race Directors:
Advertise your event on the Runner's Web.
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You can also list your events for free in our Interactive Calendars and on our
Marathons, Races and Triathlons pages.

NEW THIS WEEK:

Patagonia's Annual Summer Sale 30-60% off!
http://clickserve.cc-dt.com/link/tplclick?lid=41000000017365074&pubid=2100000000\
0028567

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 2,291 subscribers as of publication time. Forward the Runner's Web
Digest to a friend and suggest that they subscribe
at: http://groups.yahoo.com/group/RunnersWeb/join .

RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

ACTIVE.COM
RunnersWeb.com has teamed up with Active Trainer coaches to offer training
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Getting Started:
Set a realistic goal for training. Review the list of training programs
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Training:
Select the daily email to receive your training by the day or log on to your
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you enter in your personal log, the better. You will
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track of what works and what doesn't and stay motivated
to see just how far you've come.
Sign up at: www.RunnersWebCoach.com OR
http://training.active.com/ActiveTrainer/listing.do?listing=51

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

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

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

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

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

THIS WEEK'S PERSONAL POSTINGS/RELEASES:
We will only post notes here regarding running and triathlon topics of interest
to the community.
We have NO personal postings this week.

THIS WEEK'S DIGEST ARTICLE INDEX:

1. Adaptogens for Athletes
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. Why Does my Heel Hurt So Much During the Power Phase of my Training?
4. Lifesport Coaching Tips
5. LifeSport Coaching: Late Race Focus
6. Nancy Clark: Website Nutrition for Athletes
7. You can't simply outrun risks of heart disease
8. Strength training is the fountain of youth
9. Baby’s First Diet Pill
10. Diet food, drink could set young kids up for later obesity: study
11. Heat And Heart Conditions Can Be Dangerous Combination
12. The pool as the new gym
Water workouts have gone high-performance: more resistance with less risk.
13. Chill Out
Our aching Lab Rat tests the world's most expensive ice pack.
14. Cool Down: A Runner's Confession
Triathlons may be hazardous to your health but in a good way.
15. Three Most Important Nutrients for Women
16. Nutrition Roadblocks
17. Do I need to Fuel for an Event Less Than One Hour?
18. Open study this fall on menstrual irregularities of female high school cross
country runners...
19. The Runners' List of Optimal Foods
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"How do you intend to follow the Beijing Olympics?"

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:
"Have you paid or would you pay to watch a webcast of a sporting event?"
Answers Percent
1. Yes 59%
2. No 41%


FIVE STAR SITE OF THE MONTH: Osaka 2007 World Championships in Athletics.
Monte-Carlo - The IAAF is delighted to announce the launch of its new dynamic
website for the 11th IAAF World Championships in
Athletics, Osaka, Japan (25 Aug to 2 Sep).
There is plenty on offer to attract, inform, entertain, and illuminate the
enjoyment for all the fans of our sport, in particular
there is enhanced video and audio content, and even the chance to indulge your
athletics fantasies!
The new Osaka competition website is part of a long term re-development of the
IAAF’s presence on the internet, and based upon the
‘Osaka 2007’ look, a cosmetic remodelling of the main IAAF Home Page has also
been unveiled today.
Osaka World Championships
With little more than three weeks to go to the start of the planet’s biggest
sporting event of 2007, the Osaka website’s complete
look, structure and content has been radically re-designed.
Already full of news and information, when the championships begin the
Broadcasting section in particular will burst into action
with:
VIDEO: 3-minutes highlights of each SESSION and of each individual FINAL
RADIO: ‘LIVE’ commentary, comment and interviews throughout the championships
PODCASTS: Audio interviews with the major stars
IAAF Fantasy Athletics
Its game time too! We are proud to launch IAAF Fantasy Athletics, enabling fans
to select a team of champion athletes from those
competing in Osaka. Participants will score points depending on their team’s
performances and be able to compare their rankings
with others from all over the world. There are great prizes to be won and
registration is free and open now.
Plus all the regular information
And of course we haven’t forgotten the core content of all previous World
Championships sites – Results and Statistics, News,
Features, Event Reports and Flash Interviews, “LIVE” Competition Blog, Photo
Gallery…
Check out the site at: http://osaka2007.iaaf.org

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

BOOK/VIDEO OF THE MONTH: From Lance to Landis: Inside the American Doping
Controversy at the Tour de France
By David Walsh
Book Description
For eight years, the Tour de France, arguably the world’s most demanding
athletic competition, was ruled by two men: Lance Armstrong
and Floyd Landis. On the surface, they were feature players in one of the great
sporting stories of the age–American riders
overcoming tremendous odds to dominate a sport that held little previous
interest for their countrymen. But is this a true story, or
is there a darker version of the truth, one that sadly reflects the realities of
sports in the twenty-first century? Landis’s title
is now in jeopardy because drug tests revealing that his testosterone levels
were eleven times those of a normal athlete strongly
suggest that he used banned substances, and for years similar allegations have
swirled around Armstrong.
Now internationally acclaimed award-winning journalist David Walsh gives an
explosive account of the shadow side of professional
sports. In this electrifying, controversial, and scrupulously documented exposé,
Walsh explores the many facets of the cyclist
doping scandals in the United States and abroad. He examines how
performance-enhancing drugs can infiltrate a premier sports
event–and why athletes succumb to the pressure to use them. In researching this
book, Walsh conducted hundreds of hours of
interviews with key figures in international cycling, doctors, and other
insiders, including Emma O’Reilly, Armstrong’s longtime
massage therapist; former U.S. Postal Service cycling team doctor Prentice
Steffen; cycling legend Greg LeMond; and former teammates
of both Landis and Armstrong.
Central to the story is Lance Armstrong’s relentless, all-consuming drive to be
the best. Also essential to this narrative is Floyd
Landis, the unassuming, sympathetic hero who was the first winner of the Tour de
France after Lance–and the first ever to face the
threat of having his title revoked. More than anything else, this book will
ignite anew the debate about whether there is room in
the current sports culture for athletes who compete honestly, whether sports can
be saved from a scandal as widespread as this, and
what changes will have to be made.
With a compelling narrative and revelations that will stun, enlighten, and haunt
readers, David Walsh addresses numerous questions
that arise in that crucial space where sports meet the larger American culture.
About the Author
David Walsh is chief sports writer with The Sunday Times (London). A four-time
Irish Sportswriter of the Year and a three-time U.K.
Sportswriter of the Year, he is married with seven children and lives in
Cambridge, England. He is co-author of L.A. Confidential:
The Secrets of Lance Armstrong.
Buy the book from Amazon at:
http://www.amazon.com/exec/obidos/ASIN/034549962X/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. Adaptogens for Athletes:
By Patricia Rosen M.D.
www.wellnessforworkers.com
What is an adaptogen? An adaptogen can be defined as a substance that is safe,
increases resistance to stress, and has a balancing
effect on body functions. Dating back thousands of years, Chinese herbalists
have used the power of adaptogens to treat a wide array
of ailments. Adaptogens contain antioxidants but not all antioxidants are
adaptogens. Although the mechanism of adaptogens has never
been clearly defined, adaptogens are thought to normalize the
hypothalamic-pituitary-adrenal axis and could be considered
homeostatic metabolic regulators.
Knowledge about adaptogens dates back thousands of years to ancient India and
China but serious scientific study did not begin until
the late 1940’s. In 1947 Nikolai Lazarev defined an adaptogen as an agent that
allows the body to counter adverse physical, chemical
or biological stressors by raising nonspecific resistance thus allowing the
organism to adapt to stressful circumstances. In order
to be considered an adaptogen, a supplement or ingredient must meet three
criteria:
~ Creates only minimal disorders in the physiological functions in the body
~ Produces a non-specific action
~ Produces normalizing action regardless of the direction of the pathological
state
These supplements cause adaptive reactions to improve the State of
Non-specifically Increased Resistance (SNIR) in the human body.
Researchers have suggested that adaptogens serve as mediators of a body’s
defense system, which may decrease the damaging effects of
various stressors (Panossian et al., 1999). One of the major actions of an
adaptogen is to increase resistance to the catabolic
effects of stress, including physical stress such as strenuous exercise,
possibly by exerting favorable effects on the secretion of
cortisol. Cortisol, which is released fro the adrenal cortex, reduces the
catabolic effects of intense exercise and stress.
Considering this case for defining adaptogens, you can clearly see how these
substances could potentially increase the effectiveness
of training and competition performance for a wide spectrum of athletes.
More...from First Endurance at:
http://www.firstendurance.com/newsletter_adaptogens_vol5_8.html


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Athletes and Spectators Should Heed Lightning Warnings
People who are killed by lightning are often spectators or participants
in sporting events. In the United States each year,
lightning kills more than 70 people and injures more than 300 people, often
permanently. Lightning strikes without warning, so
sponsors of outdoor athletic events should have loudspeakers, sirens or horns to
alert people to approaching electrical storms.
Water, metal and high objects attract lightning. When an electrical
storm starts, try to enter a building or your
automobile as quickly as possible. Get in your car, not near it. Standing near
a car increases your risk of being struck by
lightening because you are standing near metal. To avoid being near metal, get
off your bike and away from it when you seek
shelter. If you are on the golf course, get away from your golf clubs and carts
and anything that contains metal.
If you are in an open field, you are the tallest object and therefore
most likely to attract lightening. Standing makes you
the tallest object, so if you cannot get to a sheltering building, go to a low
spot and crouch down. Avoid being near the tallest
object; do not stand under a single tree or by a pole. Standing under a tree
that is shorter than other trees in the area is
better. It is safer to be in a forest with many trees than to be under a single
tree.
Don't stay in or near water. Just being near a lake, ocean or swimming
pool increases your chances of being struck by
lightning. Water sports such as swimming, fishing and boating increase your
risk. Take the lifeguard's warnings or radio bulletins
seriously, get out of the water and go to the nearest shelter.
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


3. Why Does my Heel Hurt So Much During the Power Phase of my Training?
By Jeffrey Rocco M.D. Orthopedic Specialist
Heel pain in athletes is a common problem. Most often heel pain increases during
phases of higher intensity and higher volumes of
training. There are a number of potential causes of heel pain, but most
commonly, the culprit is plantar fasciitis. Plantar
Fasciitis is an inflammation of the plantar fascia. The plantar fascia is a
dense, fibrous structure along the sole of the foot,
just under the skin. The plantar fascia originates on the bottom of the
calcaneus (heel bone) and extends towards the ball of the
foot. Symptoms of plantar fasciitis can be severe enough to interfere with
training and even sometimes simply walking. Inflammation
of plantar fascia produces a pain that tends to be at its worst with the first
step out of bed in the morning and following high
impact activities.
Why do we have a plantar fascia? The plantar fascia mainly acts as a tension
band transferring force from the Achilles tendon to the
front of the foot. It also helps to maintain the arch of the foot. The plantar
fascia facilitates the foot’s ability to function as
an efficient lever during gait. The forces transmitted through this lever can be
as high as five times body weight. Cadaveric
studies have shown that tension in the plantar fascia increases as tension is
generated in the Achilles tendon (1,3,4,9). Basically,
the forces necessary for forward propulsion must be transmitted through the
plantar fascia. As the workload of training increases in
volume and intensity, the plantar fascia is at risk for injury.
The plantar fascia, like all connective tissues—including tendons, ligaments and
bone, strengthens in response to stress. As one
might expect, when those stresses exceed the tissue’s ability to regenerate,
injury and pain result. As a general rule, you should
probably allow one recovery day between speed and power workouts where intensity
meets or exceeds race pace. Recovery does not mean
total bedrest. Recovery days are good times to incorporate cross training and
work on flexibility and core strength. Very intense
workouts probably should be limited to 3 days during the week in the most
intense phases of training. The timing of these phases is
largely determined by the athlete’s race schedule. Months of lower intensity
workouts with perhaps only one speed or power day per
week are used to build up gradually to the most intense phases. Scheduling
recovery time into your workout plan will strengthen your
connective tissues. Neglecting recovery time risks performance-limiting injuries
such as plantar fasciitis.
More...from First Endurance at:
http://www.firstendurance.com/newsletter_heelhurt.html


4. Lifesport Coaching Tips:
* Tip of the Month
Any triathlete looking to shave down their overall times should race with their
cycling shoes clipped into their pedals through both
transitions. Not only is it much faster, it is safer (with practice), and can
lead to a better all round performance.
As you approach your bike rack from the swim, having your cycling shoes already
on the bike will allow you to simply clip on your
helmet and go! There is no need to bend over, restrict blood flow, or fuss with
your wet feet and bike shoes while you are catching
your breath with your physiology adapting to using your legs. Running from your
bike rack to the mount line is much faster in bare
feet and will allow you to run upright holding your bike by the seat, using your
free arm to move in a running rhythm. Your body can
be upright so you can open up your lungs and focus on rhythmic breathing.
Alternatively, running in bike shoes is slow, can damage
your shoes and cleats, and is very unstable especially when on a hard surface.
When you arrive at the mount line simply step over the top tube, put your feet
squarely on top of shoes, and start pedaling to get
the bike moving. Once the bike is up to speed then place one foot in the shoe,
use the loop on the back of the shoe to pull the
back of the shoe up over your heel, and pedal the bike back up to speed and
repeat with the other side. Remember to keep your chip
so you can watch where you are going! When you are approaching the second
transition, reverse the order and take one foot out and
place on top of the shoe, bring the bike back up to speed, then remove the other
foot and place on top of the shoe. Slow the bike,
then step off the bike at the dismount line. With practice you can swing one
leg over the back of the bike and coast in until the
bike has slowed enough to step off.
Here are a few tips to ensure success:
~ Practice - Leave your shoes clipped in on your bike at all times so that you
need to put your feet into you shoes on the bike
whenever you go for a ride, and take them out before you finish the ride.
~ Shoes - Have triathlon specific shoes with one or two big straps and no
ratchet systems and a loop on the back of the heel
~ Elastics - The best way to keep the shoes level on the bike is to use elastics
to secure the shoes to the bike. This will make it
easier to step on to the shoes as you mount the bike. If you use small elastics
they will snap as soon as you start to pedal.
~ Trainer - Use a stationary trainer to practice getting in and out of your
shoes and when you get really good you will be able to
do it without looking down!
This month's tip is from LifeSport Senior Coach Paul Regensburg
If you are interested in coaching from Paul you can get in touch at:
mailto:coach@...


5. LifeSport Coaching: Late Race Focus:
LifeSport Coach, Alister Russell
Triathlon; a word that conjures up a long period of physical effort. Not only is
there extended physical effort in triathlon, there
is also the, very often overlooked, mental effort involved. Many athletes find
that after a triathlon, they are very tired
physically, but are also very tired mentally as well. To race fast over an
extended period of time requires concentration. When we
have to concentrate intensely for a long period of time, as in a triathlon, we
drain ourselves emotionally as well as physically.
Sometimes late in race it's the lack of emotional energy that causes us to slow
down, not a lack of physical energy. In other words,
we lose focus on the task at hand and our pace slows.
The good news is there are techniques that can aid in our concentration and in
turn, allow us to conserve energy, both mentally and
physically, for latter stages of a long race, just it's needed most. To better
understand the strategies to help concentration we
need to first understand just what concentration is. The word focus is often
used to mean concentration. There are a number of
different types of focus. Most people associate focus with an external focus
such as focusing on what you're doing in a game or what
an opponent is doing. This is only one type of focus however. There can also be
an internal focus where we focus on ourselves and
how we feel. Both internal and external styles of concentration can also have
another component. The focus can be broad, where you
are actually attending to many things at one time, such as reading while
watching TV, and at the same time keeping an eye on your
children. The focus can also be narrow as when you focus on only one thing, like
being totally engrossed in reading a novel and you
are unaware of anything else.
All of these types of focus are useful and all have their time and place to be
used. However, learning to use the appropriate style
of attentional focus at the correct time is critical for optimal performance.
Triathlon and particularly the run can present unique
demands on concentration skills.
Many people feel that running for a period of 20 minutes to five hours(!)
wouldn't require a very high level of concentration.
However, triathlon is unique in that you start the run in a state of relative
fatigue. And so triathletes need to have very specific
skills in terms of focus.
More...from InsideTri at:
http://insidetri.com/portal/news/news.asp?item=110199


6. Nancy Clark: Website Nutrition for Athletes:
The following article was submitted by sports nutritionist Nancy Clark. Nancy
Clark, MS, RD CSSD (Board Certified Specialist in
Sports Dietetics) counsels active people at her private practice located at
Healthworks, the premier fitness center in Chestnut Hill
MA (617-383-6100). Her popular Sports Nutrition Guidebook, NEW 2007 Food Guide
for Marathoners and Cyclist’s Food Guide offer
additional information. They are available via www.nancyclarkrd.com. For online
education and workshop information, visit
www.sportsnutritionworkshop.com.
Whether you want to analyze your sports diet, get an answer to your questions
about creatine, or find a new recipe for chicken, you
can get an amazing amount of high quality food, nutrition and health information
on the Web. The trick is, what’s quality
information and what’s hokum? Here are some of my favorite websites; perhaps
this information will be a helpful resource for you, as
well.
www.ais.org.au
If you have questions about fueling for exercise, The Australian Institute of
Sport (whose mission is to help educate Olympic
athletes and coaches) offers abundant sports nutrition information. Click on
Sport Science/Sport Medicine and you can find out how
to fuel for your particular sport (triathlon, running, rugby, rowing, etc.), as
well as fact sheets and articles that offer answers
to your questions about sports supplements, including antioxidants, bovine,
colostrum, glutamine, whatever.
www.fitday.com
Wonder how your sports diet stacks up? This website lets you analyze the
protein, carbohydrate and fat content of your diet, and
helps track your food, exercise and weight goals. Just enter into their
nutrition calculator what you typically eat in a day, and
you’ll learn how well you eat. Note: The key to getting accurate nutrition
information is to measure the true portion sizes of what
you eat. That is, how much granola do you actually consume--one cup? two cups?
Measure food; don’t guess!
More...from HerActiveLife.com at:
http://www.heractivelife.com/women/comment/nancy-clark-website-nutrition-for-ath\
letes/


7. You can't simply outrun risks of heart disease:
Mike Polansky knew there was something wrong with him. He had been feeling, as
he described it, "funky," for several weeks. "I had
this tightness in my chest," he recalled.
But that wasn't going to stop the president of the Greater Long Island Running
Club from going out for a run. After all, this guy
had completed about 60 marathons and numerous ultra-distance races (more than
26.2 miles) over his 30-plus years as a runner.
A former deputy general counsel for Grumman, Polansky, now 66, is no fool,
either. Yet, on that morning, Sept. 21, 2005, he ignored
his symptoms and went out for his usual 6- mile run through the streets of his
Plainview neighborhood.
"I was in pain, and I was in denial," said Polansky, who had no family history
of heart disease. "I was smart enough to know the
warning signs but stubborn enough to ignore them."
Polansky finished the run with great difficulty. Even then, he wasn't ready to
give in. Waving off his concerned running partners,
he went home, showered and prepared to go to his office. But the pain wouldn't
let up. He tried to lie down, and it just got worse.
Finally, he had a friend drive him to North Shore University Hospital in
Plainview.
"As soon as they looked at my blood work, they put me in an ambulance and sent
me off to North Shore [University Hospital] in
Manhasset," Polansky says.
There, further tests revealed he had 90 percent blockage in one artery and
significant blockage in another. Polansky had suffered a
myocardial infarction, a heart attack, caused when arteries are occluded to the
point that blood can't flow properly to the heart.
More...from Newsday at:
http://www.newsday.com/news/health/ny-hscov5313373jul31,0,7771095.story?coll=ny-\
health-print


8. Strength training is the fountain of youth:
If you think you’re doing a good job warding off the ravages of aging by getting
the recommended 30 minutes of moderate exercise
four days a week, you might want to think again, particularly if your work out
is limited to aerobic exercise.
Everyone talks about how important it is to have excellent cardiovascular
health, and certainly the aerobic workout that you get on
the treadmill, stationary bike, elliptical or just walking, will increase
endurance, circulation and longevity. However, having the
heart of a marathon runner doesn’t protect you from falling and breaking bones,
from age related muscle loss, or from joints that
ache and don’t work well. It turns out that as we age, strength training in the
form of lifting weights is as important if not more
important than aerobic exercise.
Most people lose 20 to 40 percent of their muscle tissue as they get older.
There is nothing you can to do to stop this. Our joints
also go through change. The process of aging causes the ligaments that attach
tendons to bone get brittle and weak. As many of us
know through personal experience, this unfortunate process begins in our 40s.
The slippery pads between the bones dry out, they
start to crunch and creak when you move, you start to hurt, and before you know
it, you are not springing up from the couch any
more.
And then there is bone loss. You reach peak bone mass by age 30, and then lose 1
to 2 percent per year for the rest of your life.
Falling, resulting from loss of balance as we age, becomes another significant
hazard. There are one and a half million fractures —
hip, spine and wrist — from falls each year. Many of these become lifetime
disabilities.
The good news is all of this is reversible through strength training. And it
turns out that you don’t have to drip testosterone in
the gym to reap the benefits. Strength training with weights just two days a
week for the rest of your life can reverse muscle
weakness and bone loss. Lifting weights is the single most important thing you
can do to avoid the horror that comes with crippling
falls, broken bones and debilitating injury.
More...from Small Business Times at:
http://www.biztimes.com/news/2007/8/3/strength-training-is-the-fountain-of-youth


9. Baby’s First Diet Pill:
Why do people get fat? We habitually divide the causes of obesity into two
categories: genetic predisposition (having lots of
overweight relatives) and lifestyle choices (eating too many chips or even,
according to a recent study, having fat friends). A new
field called developmental programming maintains a third possibility: that
obesity, like many aspects of our physiology, can be
traced to the months just before and after birth, when the brain and other
organs are still fine-tuning themselves.
This early adjusting appears to be extensive. The “thermal environment” a young
child encounters — how hot it is at home — may
determine the number of active sweat glands he’ll have for the rest of his life.
The flow of stress hormones from a pregnant woman
to her fetus can “program” the developing brain, making it more reactive to
stress in infancy (and perhaps even adulthood). Appetite
and metabolism are also influenced during this period, the theory goes, and once
set are exceedingly difficult to change. The
evolutionary advantage of such a mechanism is clear: If a fetus or newborn
senses he is entering a world of scarcity, for example,
he’d better prepare himself to hang on to every calorie.
But what if it is possible to change the settings? Michael Cawthorne, director
of metabolic research at the Clore Laboratory at
Britain’s University of Buckingham, argues that if we act early enough, we may
be able to program babies’ metabolisms to provide
permanent resistance to excess pounds. He and his colleagues are trying to
develop a baby formula with an astonishing property: to
turn newborns into those enviable people who can eat what they want without
getting fat.
More...from the NY Times at:
http://www.nytimes.com/2007/08/05/magazine/05wwln-idealab-t.html?ref=fitnessandn\
utrition


10. Diet food, drink could set young kids up for later obesity: study:
Parents who feed young children low-calorie foods and beverages in a bid to keep
them at a healthy weight may inadvertently
contribute to overeating and even childhood obesity, researchers from the
University of Alberta suggest.
In studies of laboratory rats, researchers found that young rodents could be
trained to connect the taste of food with their caloric
value. When food flavours were associated with low-caloric energy — as with diet
foods and drinks — the rodents would chow down on
far more food at regular meals than their bodies required.
They ate more when they had a cue that indicated 'I haven't had any calories,'
even though they had just taken in a good number of
calories," David Pierce, a professor of sociology and lead author of the study
told CBC News.
Calorie-wise foods that taste the same as their full-calorie counterparts may
undermine the body's natural ability to regulate food
intake and weight, said Pierce. He theorizes that the body "gets a sensory cue
that it hasn't had any calories," even though it is
actually receiving an ample amount.
More...from the CBC at:
http://www.cbc.ca/health/story/2007/08/08/diet-study.html


11. Heat And Heart Conditions Can Be Dangerous Combination:
Heat And Heart Conditions
The high heat and humidity of the dog days of summer are uncomfortable for most
of us, but for those with heart conditions, they can
be dangerous -- even deadly.
The American Association of Heart Failure Nurses wants to remind individuals
with cardiovascular disease of the risks of hot
weather.
"While most of us know not to overexert during hot spells, you don't have to run
a marathon to get become ill, especially those with
heart conditions," said AAHFN President Robin Trupp. "It's easy to experience
heat exhaustion or heat stroke doing simple, everyday
activities, so it's important to be extra- careful during extreme heat."
AAHFN is a specialty organization dedicated to advancing nursing education,
clinical practice and research to improve outcomes for
patients with heart failure.
More...from eMaxHealth at:
http://www.emaxhealth.com/80/14731.html


12. The pool as the new gym:
Water workouts have gone high-performance: more resistance with less risk.
SAY "water workouts" and this is the image that usually comes to mind: members
of an aquarobics class, all of them 70-plus,
performing mild pec flies, bicep curls and other dumbbell-type movements as they
walk leisurely around the pool.
But here, at Frog's Fitness in Spring Valley, east of San Diego, the students'
hands are enclosed in perforated yellow, red and blue
plastic domes. And an hour up Interstate 5 in a pool in Santa Margarita, Troy
Polamalu of the Pittsburgh Steelers is gasping for
breath as he works out with the same aquatic dumbbells.
Wearing matching strap-on ankle fins, the All-Pro safety with the wild mane of
hair and the 2006 Superbowl championship ring
thrashes his hands and feet back and forth so fast he appears to be having a
seizure. He does hip rotations, hamstring kick-backs,
low-ab twists and various upper body exercises, all at a manic pace that bubbles
the water like a washing machine. "Faster, faster!"
yells his coach.
When the 40-minute workout ends, Polamalu is exhausted but happy. "I love this,"
he says. "It's an extremely tough, high-intensity
workout, but not so taxing on your joints. That's the most important factor --
you can fire up the nervous system without getting
injured."
More...from the LA Times at:
http://www.latimes.com/features/health/fitness/la-he-water6aug06,1,5330635.story\
?coll=la-health-fitness-news


13. Chill Out:
Our aching Lab Rat tests the world's most expensive ice pack.
Winter arrived, and its bitter winds bore multiple injuries: Turned my ankle in
a late-season soccer game, bashed my knee against a
rock during a backcountry ski tour, tweaked my back on a trail run. Then came my
high-speed yard sale on a beginner's run in
Colorado, during which I cantilevered facefirst into the slope with such force
it broke my goggles, wrenched my right shoulder, and
whiplashed my body into what contortionists call a "scorpion"—a highly unnatural
backbend in which your feet wrap over your head and
touch the ground.
Staying upright—much less fit—was becoming a daily war of attrition. Since I was
spending so much time nursing sprains and strains,
I invested in my own personal rehab wonder. A 26-year-old Swedish masseuse named
Brigitta? Alas, no. I got a Game Ready.
Game Ready (gameready.com) is a portable device about the size of a toaster
oven. It pumps ice water and air through a variety of
articulated cuffs that fit over injured body parts—ankles, knees, back,
shoulders, etc. In essence, it's a high-tech update on RICE
(rest, ice, compression, elevation), offering a few distinct advantages over a
bag of frozen peas. Game Ready's cuffs Velcro snugly
over odd-shaped body parts; they inflate like a blood-pressure sleeve to combine
compression with penetrating cold; and they don't
turn warm and mushy after 20 minutes.
More...from Outside Online at:
http://outside.away.com/outside/bodywork/200703/owners-manual-back-5.html


14. Cool Down: A Runner's Confession:
Triathlons may be hazardous to your health but in a good way.
I’m not sure exactly how it began, but somehow in the past two years I have
developed a largely unconscious, hazardous mentality
which I believe also imperils many fellow athletes: I believe I can do anything.
Before you toss slurs of egotism and arrogance my way, let me make my case. I’ve
always been an active person, but soccer was always
the sport of choice. Up until three years ago, the furthest I had ever run was
the dreaded trudge through the cross-country course
at my high school—and that was only reserved for rare punishments from our
coach. If you had told me then that I would someday run
marathons, I would have laughingly asked you to watch me struggle through
suicides after practice.
Whether it was the new boyfriend I wanted to impress, the constant
overindulgence at the cafeteria or the allure of the nearby
Lakefront trail, I began running during my freshman year in college. Suddenly,
going for a run became a way to get to know people
while exploring Chicago. When I realized that I could finally squeeze into my
favorite pair of jeans again, I was hooked.
Infamous for crazy schemes, I’ve always been accused of being somewhat of a ‘big
idea’ person, but the push to the marathon
surprised everyone, even me. One March afternoon, I went to a meeting on campus
and heard about people running the marathon for
charity. Immediately, I grabbed some friends and signed up. My training regimen
started at 20 minutes and somehow worked its way up
to 20 miles. As I fundraised, bought spiffy new shoes and became increasingly
alarmed at the prospect of actually running farther
than I like to drive, I remember giving myself pep talks frequently. Just keep
running. You’re insane, but you can do this.
More...from Competitor Magazine at:
http://www.competitorsocal.com/article/?Guid=fcfa656e-3986-4f4a-84bf-222acdc23be\
2


15. Three Most Important Nutrients for Women:
At CTS, after working with hundreds of female athletes, we’ve found that they’re
often in need of three key nutrients: calcium,
iron, and folate, which, in addition to ensuring a woman performs at her best on
the field, helps her maintain her overall health.
Let’s take a closer look at why.
CALCIUM
Calcium is essential for the development and maintenance of healthy bones and
teeth. It also helps regulate heartbeat, muscle
contraction, nerve impulse transmission, and blood clotting.
Everyone needs calcium, but female athletes should pay special attention to
their calcium intake since they lose calcium through
sweat, and face a higher risk of osteoporosis, a disease resulting in calcium
loss from bone that occurs with aging.
More...from Carmichael Training Systems at:
At CTS, after working with hundreds of female athletes, we’ve found that they’re
often in need of three key nutrients: calcium,
iron, and folate, which, in addition to ensuring a woman performs at her best on
the field, helps her maintain her overall health.
Let’s take a closer look at why.
More...from Carmichael Training Systems at:
http://www.trainright.com/articles.asp?uid=2749


16. 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.
More...from Competitor Magazine at:
http://www.competitorsocal.com/article/?Guid=d5216f7f-adc8-48f6-9ae2-27ca58a2d64\
4


17. Do I need to Fuel for an Event Less Than One Hour?
Jeffrey Rocco, M.D.
The short answer is no, but depending on your pre-race hydration and glycogen
stores, you might need to fuel during an event lasting
an hour or less. All athletes would like to perform at their personal best,
however, your best may be compromised by dehydration,
lack of muscle glycogen, or electrolyte imbalances.
Fluid and electrolytes are lost primarily through sweat. Sweating is your body’s
mechanism to dissipate heat generated by working
muscles. Higher temperatures and more intense exercise will result in higher
core temperatures, and hence, more sweat and more
fluids lost. Athletic performance begins to suffer when fluid losses exceed 2%
of body weight. Rates of fluid loss can vary from 500
to 3000ml per hour; this is roughly between 1 and 6 pounds. For example, if a
150 lb. athlete loses 1500ml of sweat during an hour
of exercise, that would be at the 2% threshold, and their performance will
likely suffer.
You can determine your own sweat rate with a simple test during a one hour
workout. The test should be performed under similar
conditions to your anticipated event. Weigh yourself nude before exercising.
Workout for one hour. Consume as much fluid as you want
during exercise and record carefully the amount consumed. At the end of your
workout, weigh yourself again. Subtract post workout
weight from the pre workout weight and add the fluids (16 oz. per pound)
consumed during the workout. This is your sweat rate per
hour.
More...from First Endurance at:
http://www.firstendurance.com/newsletter_fueling_hourevent.html


18. Open study this fall on menstrual irregularities of female high school cross
country runners...
Pennsylvania distance alumnus Jennifer Malcolm (Villa Maria Academy/Bucknell
University) has been researching the menstrual
irregularities of female high school cross country runners since 2005 as part of
her medical degree pursuit and has found some hard
facts on this growing problem.
But she needs some help and is asking this year's group of high school girls to
participate in an online, anonymous, survey to help
her continue her research. She has conducted surveys the past few years and this
fall's survey will launch the weekend of August
11th. You may begin participation at any time.
Malcolm, who was a regular medalist in the 4x800 and DMR at state and the Penn
Relays with former team members Liz O'Connor, Lauren
Graham and her sister, Kim, is currently a fourth-year medical student at the
Philadelphia College of Osteopathic Medicine.
She graduated Bucknell with a Bachelor of Science degree in cell
biology/biochemistry and as one of legendary coach Art Gulden's
last recruits and ended her career with a 1,500 PR at the Patriot League
Championships and as a four-year member of the Patriot
League Honor Roll.
Along with keeping busy with her research and working towards her medical degree
(she wants to pursue a career in family
medicine/sports medicine), Malcolm has moved to Grovetown, Ga., with her fiancé,
Tim Carey. She's still running because she said "it
is the one thing that keeps me sane during the crazy hours of a medical
student's life" and hopes to soon run a marathon.
Below Malcolm provides some further insight on her survey and how runners may
take part in it:
PT: Please describe the project.
JM: This project is designed to measure the incidence of menstrual
irregularities in high school cross country runners; assess the
adequacy of pre-season screening for menstrual irregularities; and to determine
the level of education of high school athletes
regarding menstrual irregularities.
Menstrual dysfunction is an important issue with women long distance runners and
may have a long-term impact on the health of these
athletes. Our goal is to determine if high school cross-country runners are at
increased risk of menstrual irregularities, as well
as assess the adequacy of screening and education on menstrual dysfunctions.
More...from Penn Track XC at:
http://www.milesplit.com/article/14227


19. The Runners' List of Optimal Foods:
By Marion Webb
Whether you're training for the prestigious Boston Marathon or run to stay
healthy and fit, how you fuel your body can make the
difference between running half-empty or to optimal performance.
To find out which foods will keep your running energized, we have consulted
Exercise Physiologist Fabio Comana, M.A., M.S., who has
an advanced degree in nutrition and is also an ACE-certified Personal Trainer
and Lifestyle & Weight Management Consultant, and
other experts on the right amounts of fueling sources, best foods to buy and
nutritional guidelines to maximize your workouts and
pre-competition foods.
A well-balanced diet with the proper balance of carbohydrates, protein and fat
are essential to keep individuals healthy. For
runners, especially marathoners, eating right is critical to maintain the body's
essential functions, including those of the
cardiovascular, respiratory and neuromuscular systems to generate oxygen,
strength and endurance.
While that equals a fairly similar diet compared to what most healthy and active
individuals should eat during training, the amount
of macronutrients may vary.
Carbohydrates
According to the 2005 USDA (United States Department of Agriculture) Dietary
Guidelines, for the average person (performing less
than 60 minutes of moderate-intensity exercise), the recommended acceptable
macronutrient distribution range (AMDR) for carbohydrate
intake is between 45 percent to 65 percent of the total caloric intake, or 3g to
5g/kg of bodyweight. Endurance athletes, whom
Comana defines as training for at least two hours continuously, three to four
times a week, typically need to consume more
carbohydrates.
"Their carbohydrate intake should be between 65 to 75 percent of their total
caloric intake," says Comana. "The best sources are
unrefined starches — wheat breads, brown rice, veggies, fruits and pastas — and
other complex carbohydrates."
Liz Applegate, Ph.D., former ACE Board of Director and a faculty member of the
Nutrition Department at the University of California,
Davis, wrote in Runners World magazine, that runners need at least three to six
one-ounce servings of whole-grains a day.
Given that one slice of bread equals one serving makes eating 100-percent
whole-grain bread (not merely whole-grain bread, which may
contain refined grains and flour) an easy and healthy choice.
More...from the American Council on Exercise at:
http://www.acefitness.org/updateable/update_display.aspx?CMP=HET_0807&pageID=794\
ad equals one serving makes eating 100-percent
whole-grain bread (not merely whole-grain bread, which may contain refined
grains and flour) an easy and healthy choice.


20 Digest Briefs:
* Falling in love can really hurt you
It’s official now. According to scientists, love really hurts.
Researchers at Imperial College London have revealed that the range of physical
effects caused by the ups and downs of romance can
cause serious long-term damage to the human body.
"Our bodies are constantly going through a roller coaster of emotions and love
has some very obvious physical effects," said Prof.
Martin Cowie of Imperial College.
"Pupils dilate, palms become sweaty and the heart rate increases. Large amounts
of adrenaline are running through our system which
does cause problems," he added.
He said that stress-related illnesses at work arise from similar physical
conditions. Prof. Cowie, who has been studying the effect
of emotions on humans, said there is evidence that bereavement can increase the
risk of heart problems and death.
He said that inability to acknowledge the effects of emotion on health makes
things worse.


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.

August 11, 2007:
Georgetown to Idaho Springs Half Marathon - Georgetown, CO

August 12, 2007:
35th CIGNA Falmouth Road Race - Falmouth, MA

LaSalle Bank Chicago Distance Classic - Chicago, IL


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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Forward the Runner's Web Digest to a friend and suggest that they subscribe at:
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YOUR FEEDBACK AND COMMENTS:
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our FrontPage. If you post to the mailing list and
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Have a good week of training and/or racing.

Ken Parker
Runner's Web
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proper medical treatment?
If so, make this cool item part of your gear -- for safety and peace of mind.
Road ID has created 4 awesome ways for athletes to
wear ID: the SHOE, the WRIST, the ANKLE, and the NECK. Get your RoadID at:
http://www.roadid.com/?referrer=50

The Stretching Handbook:
** You can get the new 3rd Edition of The Stretching Handbook at the old version
price of only US$19.97. But only until the 1st of
May!
http://www.thestretchinghandbook.com/cmd.php?af=245575&u=http://www.thestretchin\
ghandbook.com/specials.php#stretch_book
The Stretching Video in a DVD version. With the DVD version you're able to use
the convenient menu facility to:
* Go directly to a specific stretch;
* View only stretches for a specific muscle group;
* Pause each stretch to get a good look at how it is performed;
* View only the introduction and rules for safe stretching; or
* Play the entire video from start to finish.
Buy the DVD at:
http://www.thestretchinghandbook.com/cgi-bin/at.pl?a=286905&e=products/video-dvd\
.htm

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