A FREE WEEKLY E-ZINE OF MULTISPORT RELATED ARTICLES.
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sports of running and triathlon and general fitness and
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1. Emilie's Run - The Emilie Mondor Memorial 5K Race for Women:
The 2008 race will be held on Saturday, June 21.
In this year's race Paula Githuka of Hamilton held off a closing Nicole
Stevenson of Toronto to win Emilie's Run - The Emilie Mondor
Memorial 5K in
Ottawa this morning. Githuka held a nine second lead at 3K which Stevenson
whittled down to two by the finish line. Githuka won in
16:37 to Stevenson's 16:39. Last year - in the RunnersWeb5K Race for Women -
Stevenson won in 16:28 over Emily Tallen of Kingston
who placed third this year in 16:55. 45 women ran under 20:00. For more on the
race visit the website at: http://www.emiliesrun.com.
Join Emilie's Run Community and contribute at:
http://groups-beta.google.com/group/emiliesrun?hl=en

3. Road Runner Sports, the world's largest running store at:
http://clickserve.cc-dt.com/link/click?lid=41000000010069822.
Check out their Perfect Fit Finder for running shoes.

4. Toronto Waterfront Marathon. September 30, 2007.
http://www.torontowaterfrontmarathon.com/

5. The Toronto Marathon, October 14, 2007
http://www.torontomarathon.com

6. 26.2 with Donna:
The National Marathon to Fight Breast Cancer
"The only U.S. marathon dedicated solely to raising funds to end breast cancer."
February 17, 2008 8 a.m.
Location: Near Mayo Clinic
Jacksonville, Florida
Beneficiaries: Donna Hicken Foundation and Mayo Clinic
Proceeds from the race will go directly to The Donna Hicken Foundation, a
charitable organization dedicated to helping women with
breast cancer. While a portion of the proceeds will be used by the Donna Hicken
Foundation for the critical care of breast cancer
survivors in need, the foundation has pledged to donate the majority of funds
raised to Mayo Clinic for research and its
Multidisciplinary Breast Clinic, which specializes in the detection and
treatment of breast cancer.
Visit the website at: http://www.breastcancermarathon.com

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

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RUNNER'S AND TRIATHLETE'S WEB CONTENT PARTNERS

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

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

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

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

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

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


THIS WEEK'S DIGEST ARTICLE INDEX:

1. Sportsmedicine: Active Rehabilitation
The final hurdle to a complete recovery.
2. Dr. Gabe Mirkin's Fitness and Health e-Zine
3. This Week in Running
4. Exercise 'must be tough to work'
To be healthy, you really do need to break into a sweat when you exercise, say
experts.
5. Cherry Juice Reduces Muscle Pain Induced By Exercise
6. Exercise won't shift the fat for one in six
7. Joe Henderson's Running Commentary - Two Tourists
8. Lobes of Steel
Consider this before skipping yet another workout: Exercise can improve your
brain, too.
9. Cardio workouts build stronger hearts in women
10. 5 Tips for Improving Your Cycling When You're Not Riding (Part I)
11. VO2 Max- How Big is Your Engine
12. More activity improves recovery from knee surgery
13. Between Poses, a Barrage of Pickup Lines
14. The Ice Bath: Sexy Fad or Scientific Fact?
15. Ask the Tri Doc: Dr. Baldwin on athletes and blood donation
16. The Power of the Group
17. Beijing to shoot down Olympic rain
18. Metabolic Math
19. Vegetarianism For Active Individuals
20. Digest Briefs

RUNNER'S WEB WEEKLY POLL:
"At what age bracket did you start running?"

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 is your level of interest in the World Athletics Championships in Osaka,
Japan August 25 - September 2, 2007?"
Answers Percent
1. High 59%
2. Moderate 23%
3. Low 13%
4. No interest 5%


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. Sportsmedicine: Active Rehabilitation:
The final hurdle to a complete recovery.
Last month, we reviewed an often over-looked component to successful soft tissue
injury rehabilitation; "Scar Tissue Removal" and
discussed its' effectiveness in speeding up the recovery process for soft tissue
injuries like muscle and tendon pulls, and ligament
strains. To review last month's issue, click here.
If you were to follow the advice in last month's issue, your injury would have
healed to about 80% of its' original capacity. You
may even feel that your injury is fully recovered. Your treatment so far may
have stopped the swelling and bleeding, it may have
reduced the amount of scar tissue at the injury site and it may have even
started to heal the soft tissues that were injured. But
there is still one more important thing to do.
The last 20% can be the most crucial to your complete recovery. If you've ever
suffered from a sporting injury in the past, you'll
know how annoying it is to think you're recovered, and then out-of-the-blue,
you're injured again and back to where you started
from. It can be one of the most frustrating and heart-breaking cycles an
athlete, or anyone else for that matter, can go through.
Active Rehabilitation
Most people refer to this phase of the recovery process as the active
rehabilitation phase, because during this phase you will be
responsible for the rehabilitation process. You will be doing the exercises and
activities required to speed up your full recovery.
This phase of the injury rehabilitation process should only be implemented after
the initial healing process has been completed. For
more information, click here.
The aim of this phase of your rehabilitation will be to regain all the fitness
components that were lost during the injury process.
Regaining your flexibility, strength, power, muscular endurance, balance, and
co-ordination will be the primary focus.
Without this phase of the rehabilitation, there is no hope of completely and
permanently making a full recovery from your injury. A
quote from a great book called "Sporting injuries" by Peter Dornan & Richard
Dunn will help to reinforce the value of active
rehabilitation.
More...from the Runner's Web at:
http://www.runnersweb.com/running/news/rw_news_20070821_TSH_Active_Rehab.html


2. Dr. Gabe Mirkin's Fitness and Health e-Zine:
* Muscle Cramps Often Caused By Lack of Salt
The most common cause of muscle cramps in exercisers is lack of salt,
according to a report from the University of Oklahoma
(Sports Medicine, April-May 2007). The authors cite studies of tennis and
football players showing that crampers tend to be salty
sweaters, and of triathletes who cramp losing more salt during a race than peers
who did not
cramp. They found that intravenous saline can reverse cramping, and that more
salt in the diet or in sports drinks can help to
prevent heat cramping.
Until now, the leading theory was that most cases of muscle cramps in
competitive athletes are caused by an exaggerated
"stretch reflex". When you stretch a muscle, it
pulls on its tendon. Stretch reflex nerves in that tendon send a message back to
the spinal cord (not the brain), and then the
"stretch reflex" in the spinal cord sends a message along nerves from the spine
to cause the muscle to contract. During fatigue, the
muscle retains its contraction to form a cramp. A study from South Africa
showed that the most likely cause is muscle fatigue or
tearing of the muscle itself. If this is true, muscle cramps during endurance
events can be prevented by slowing down when you feel
excessive soreness in one muscle group or straining in a muscle. Of course,
competitive athletes will not do this, and they pay for
it with muscle cramps.
For many years I have recommended eating salted peanuts or other salty
foods during heavy exercise, but other doctors believe
that extra salt will raise blood pressure. If this
is a concern for you, get a wrist cuff monitor and check your blood pressure
every day. You are likely to find that your blood
pressure goes down, not up, with regular exercise even when you add salt.
* Manipulation for Low Back Pain
Manipulation is as effective as everything else that a medical doctor has to
offer to treat low-back pain, yet many doctors
criticize osteopaths and chiropractors for using manipulation.
A lead article in the New England Journal of Medicine showed that spinal
manipulation is at least as effective in controlling
low-back pain as the standard medical treatments of ultrasound,
anti-inflammatory drugs, anti-pain drugs, diathermy heat treatments,
hot or cold packs, use of a corset or transcutaneous nerve stimulation. I have
always recommended deep massage and manipulation for
low back pain, for pain relief, not as a cure. When I had a persistent back
problem, I chose deep massage of my back and was able to
return to riding my bike in just six weeks.
Many medical doctors recommend cortisone injections when the evidence is that
the most they can offer is temporary pain relief. It
is not a cure. Surgery is specific for a limited number of cases of low-back
pain and has a high failure rate. The NEJM article
reinforced my belief that deep massage and manipulation can help to relieve some
cases of severe low-back pain. More on massage
therapy: http://www.drmirkin.com/fitness/f139.htm
From Dr. Gabe Mirkin's Fitness and Health E-Zine at: http://www.drmirkin.com


3. This Week in Running:
10 Years Ago- Khalid Khannouchi (MAR) won the Harvard Pilgrim Healthcare
Falmouth Road Race (MA/USA)
7M in 31:58, trailed by seven Kenyans. Thomas Osano was the
first Kenyan at 32:07
while Peter Githuka was 3rd overall with a 32:22. Colleen
deReuck (RSA) won the
women's race in 36:19 with Kenyans Delilah Asiago (36:25), Jane
Omoro (36:46) and
Hellen Kimaiyo (36:50) following. Both Khannouchi and deReuck
have since become
USA citizens.
20 Years Ago- Rolando Vera (ECU) won the Falmouth Road Race (MA/USA) 7M in
32:19. Keith Brantly (USA)
was 2nd in 32:47 while Salvador Garcia (MEX) was 3rd in 32:54.
Aurora Cunha (POR) won
the women's race in 36:59 with Teresa Ornduff (USA) 2nd in 37:07
and Lorraine Moller
(NZL) 3rd in 37:25.
30 Years Ago- Bill Rodgers (USA) won the Falmouth Road Race (MA/USA) 7M in
32:23 with Alberto
Salazar (USA) and Greg Fredericks (USA) finishing 2-3 in 32:40
and 33:12 respectively.
Kim Merritt (USA) was the women's winner in 38:40.
40 Years Ago- Noel Tijou won the French 10,000m title with a 29:22.4. In a
close 2nd was Rene Jourdan
with 29:23.0.
50 Years Ago- Konrad Walter won the West German 10,000m title with a 29:50.4.
The next day's marathon
title went to Gustav Disse in 2:31:08.8. The day after that,
Heinz Laufer won the 5000m
title in 14:19.0.
60 Years Ago- Emil Zatopek (CZE) handily defeated Alain Mimoun over 5000m in
Prague CZE, 14:15.0 to
15:12.8.
From The Analytical Distance Runner, the newsletter for the Association of Road
Racing Statisticians with a
focus on races, 3000m and longer, including road, track, and cross-country
events.
The ARRS has a website at http://www.arrs.net.


4. Exercise 'must be tough to work':
To be healthy, you really do need to break into a sweat when you exercise, say
experts.
American College of Sports Medicine members are concerned official advice to do
30 minutes of gentle exercise each day is being
misconstrued.
Some may take this to include a mere stroll to the car, Circulation reports.
People should do at least 30 minutes of moderate exercise five days a week, or
20 minutes of vigorous exercise, like jogging, three
days a week, they say.
There is confusion about what is the ideal amount and intensity of exercise to
improve health.
All agree that regular exercise is essential. The World Health Organization has
said 30 minutes of gentle exercise each day could be
enough to sustain a minimum level of fitness.
More...from the BBC at:
http://news.bbc.co.uk/2/hi/health/6950856.stm


5. Cherry Juice Reduces Muscle Pain Induced By Exercise:
Cherry juice can reduce muscle pain and damage induced by exercise, suggests a
small study published ahead of print in the British
Journal of Sports Medicine.
Many approaches have been used to try and stave off muscle pain and damage after
exercise, but few have been effective, say the
authors.
Fourteen volunteers were asked to either drink fresh cherry juice blended with
commercial apple juice twice a day for three days
before exercise and for four days afterwards, or to drink a dummy mixture
containing no cherry juice.
The blend comprised 12 oz of liquid, equivalent to the juice from 50 to 60
cherries. The fruit contains many antioxidant and
anti-inflammatory agents.
The exercise was classified as "eccentric," which refers to contractions in
which the muscle is lengthened, such as in hill walking
or weight lifting, or any type of exercise not previously done before.
In this instance, the volunteers flexed and tensed one arm 20 times.
More...from Science Daily at:
http://www.sciencedaily.com/releases/2006/07/060721210534.htm


6. Exercise won't shift the fat for one in six:
Exercise may be a waste of time for one person in six wanting to tone up their
body, researchers have discovered.
They found genes could have a far stronger impact on how receptive we are to
exercise.
While some people tone up quickly, for others slaving away in the gym can have
little effect.
The implication from the Louisiana State University study is that those who
exercise hard but cannot shift problem weight might be
able to blame their parents.
Dr Claude Bouchard, who led the study, explained people were either
"high-responders", "low-responders" or "non-responders" to
exercise.
The physiologist and his team made the revelation after studying the differing
effects on 742 sedentary people of a 20-week exercise
programme, in which the intensity was gradually increased.
More...from the Telegraph at:
http://www.telegraph.co.uk/news/main.jhtml?xml=/news/2007/08/18/nfat118.xml


7. Joe Henderson's Running Commentary - Two Tourists:
(Rerun from May 1998 RC as a tribute to Ralph Paffenbarger, who died this July
at age 84. Our buddy Paul Reese passed on in 2004, at
87.)
Seeing them here, strolling toward a beach on the Big Island of Hawaii, you'd
think they were just two more old tourists. These two
walkers were friends and running-mates from California. But they were much more
than tourists, and theirs wasn't a simple stroll to
the beach.
Paul Reese was in Hawaii to finish what no one had done before. At age 80 he
would become the first runner to cross all 50 states on
foot.
He simply walked now -- at the end of the seven-year, 7600-mile odyssey -- so he
could share this last lap with Ralph Paffenbarger.
"Paff," at 75, is a world-renowned medical researcher and himself was a runner
of note before his heart eased him down to walking
pace.
Paul published books about phases one and two of his travels -- Ten Million
Steps and Go East, Old Man. He's now completing the
trilogy with The Old Man and the Road.
He writes in the third book, "Paff and I have run 1200 miles alongside each
other in races -- including such famous ones as the
Comrades (90-kilometer) Marathon in South Africa, the London Marathon and about
10 Honolulu Marathons. I was his pit-crew captain
when at age 61 he set a 60-plus record of 22:03 for the Western States 100-Mile
Endurance Run.
"But that was then -- prior to his heart attack and subsequent operation. And
this is now -- when Paff is limited to walking and, I
suspect, grateful to be alive and capable of that."
Paff's heart problems were first detected in 1991. He underwent surgery three
years later, and its complications included three
cardiac arrests.
"All told I was in the hospital five weeks," he says in Paul's book. "After that
my recovery was slow. It was six months before I
was able to do daily walks of three miles."
Through it all his medical work continued. This is the same Dr. Ralph
Paffenbarger, epidemiologist, who has studied the health
habits of Harvard alumni. He has gathered the best evidence yet that exercise
promotes longevity.
Paff still travels the world speaking about his findings. He'd been home from
South Africa only four days before flying to Hawaii --
and in recent months he'd also spoken in Japan and Monaco.
More...from Joe Henderson at:
http://www.joehenderson.com/archive/home.php?article=2124


8. Lobes of Steel:
Consider this before skipping yet another workout: Exercise can improve your
brain, too.
The Morris water maze is the rodent equivalent of an I.Q. test: mice are placed
in a tank filled with water dyed an opaque color.
Beneath a small area of the surface is a platform, which the mice can’t see.
Despite what you’ve heard about rodents and sinking
ships, mice hate water; those that blunder upon the platform climb onto it
immediately. Scientists have long agreed that a mouse’s
spatial memory can be inferred by how quickly the animal finds its way in
subsequent dunkings. A “smart” mouse remembers the
platform and swims right to it.
In the late 1990s, one group of mice at the Salk Institute for Biological
Studies, near San Diego, blew away the others in the
Morris maze. The difference between the smart mice and those that floundered?
Exercise. The brainy mice had running wheels in their
cages, and the others didn’t.
Scientists have suspected for decades that exercise, particularly regular
aerobic exercise, can affect the brain. But they could
only speculate as to how. Now an expanding body of research shows that exercise
can improve the performance of the brain by boosting
memory and cognitive processing speed. Exercise can, in fact, create a stronger,
faster brain.
More...from the NY Times at:
http://www.nytimes.com/2007/08/19/sports/playmagazine/0819play-brain.html?_r=1&r\
ef=fitnessandnutrition&oref=slogin


9. Cardio workouts build stronger hearts in women:
The results of a new study may help explain why women's hearts benefit more from
physical exercise than men's hearts do. Studies in
exercising male and female mice found that moderate, long-term exercise provokes
a sex-dependent cardiac change that is different
for females.
The findings, reported at an American Physiological Society-sponsored meeting in
Austin, Texas, may eventually lead to improved
treatment strategies for women and men with heart disease.
Dr. Sebastian Brokat and colleagues from the Center for Cardiovascular Research,
Charite Berlin, had male and female mice exercise
for a little more than 5 weeks and they looked for structural and physiological
changes in the animal's hearts in response to the
physical activity.
They found that regularly exercising female mice showed a much higher level of
exercise performance than their male counterparts.
Compared with male mice, female mice ran on a running wheel farther, faster, and
for longer periods of time.
"Surprisingly," Brokat said, the female mice developed bigger and stronger
hearts than the male mice. This type of beneficial heart
enlargement or "hypertrophy" frequently occurs with exercise. It differs from
pathological hypertrophy, an abnormal enlargement that
leads to problems such as heart failure, which is irreversible.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSKIM05977020070820


10. 5 Tips for Improving Your Cycling When You're Not Riding (Part I):
By Dave McIntosh, CTS Senior Coach
Recovery. What does that word mean to you? As athletes, we are always looking
for that little edge to rise above our competition. We
dedicate ourselves to hours of blood, sweat and tears for personal gain and
growth, whether it be winning an overall title or simply
beating our own course record. We ride, and then ride some more. Chances are,
you probably have a pretty good training routine
established already. You know your capabilities and limitations, and are
constantly pushing them to get better and faster. So where
does recovery come in for you? What does it mean to you? Do you take time to
recover, or simply push through the pain of one day of
training to the next?
There are five key aspects of recovery that can improve your cycling performance
between the hours when you’re in the saddle. This
article will talk about the first three, and Part II will discuss nutrition and
hydration:
~ Massage
~ Stretching/Yoga
~ Sleep
~ Hydration
~ Nutrition
More...from Carmichael Training Systems at:
http://www.trainright.com/articles.asp?uid=2797


11. VO2 Max- How Big is Your Engine:
By Matt Russ
Sports technology, like any other, eventually trickles down to the masses.
Amateur athletes now have access to some of the same
testing and evaluation processes that the pros do. However, this testing can be
complicated and confusing to the athlete. It must be
administered by a coach or a professional who not only understands the science,
but can explain how to apply it to an athlete's
training.
VO2 max testing is one example of this technology. There are now units
available that can test an athlete's VO2 for a fraction of
the cost of clinical testing available a few years ago. Be careful though; not
all means of testing are accurate and the testing
protocol and administration are very important. Some machines attempt to
extrapolate VO2 by various methods and these can be very
inaccurate. An inaccurate test is of little value to an athlete. Be sure to ask
what the variance is when compared to other clinical
methods or metabolic 'cart' testing that measures both CO2 and O2.
More...from the Sport Factory at:
http://thesportfactory.com/site/trainingnews/VO2_Max-_How_Big_is_Your_Engine.sht\
ml


12. More activity improves recovery from knee surgery:
The more frequently a person plays sports after having surgery to restore
damaged knee cartilage, the better he or she will fare
long-term, German researchers report.
Dr. Peter Cornelius Kreuz of University Medical Center Freiburg and colleagues
found that patients who engaged in competitive sports
at least once a week after initial recovery from the operation showed better
knee function and cartilage regrowth as measured by MRI
than their less active peers.
This applies to the period after post-surgery physical therapy, Kreuz told
Reuters Health. "After the first three to six months it
depends really on the patients themselves what they do," he said in an
interview.
The researchers evaluated patients who underwent autologous chondrocyte
implantation, a surgical procedure in which cartilage cells
are removed from the non-weight bearing area of the knee, grown in a lab dish
for several weeks, and then re-implanted to replace
damaged the cartilage.
More...from Reuters at:
http://www.reuters.com/article/healthNews/idUSFLE17000120070821


13. Between Poses, a Barrage of Pickup Lines :
THE words “Do you come here often?” are not sweet nothings when you are going
into final relaxation during a yoga class. Nor do most
yoga practitioners welcome someone who flirts shamelessly as mats are positioned
during the lull before the teacher arrives.
Now, a popular online video starring a lech named Ogden has the yoga community
chuckling in recognition and talking about the
problem of men who come to studios in search of phone numbers rather than
enlightenment.
The comedy sketch, aptly named “Inappropriate Yoga Guy,” has racked up nearly
1.8 million views since its debut on YouTube in June —
no doubt the biggest hit to date for GoPotato.tv, an online comedy network in
Los Angeles, which produced the video starring Avi
Rothman.
Wearing a goofy headband, Ogden “Oms” far too loudly, brags about the retreats
he has attended in Nepal and Mexico, and makes eyes
at Kimberly, a buxom long-haired beauty, during class. He even grabs her hips to
perform an adjustment (a correction usually done
discreetly by a teacher).
Hilarious as it is, “Inappropriate Yoga Guy” raises a delicate issue that the
video now has people discussing openly: that while the
majority of yogis are respectful and friendly, a handful of interlopers use
classes to hit on a succession of lithe, toned regulars.
More than a dozen students and teachers and six studio owners interviewed for
this article said they knew an Ogden-type character.
More...from the NY Times at:
http://www.nytimes.com/2007/08/23/fashion/23Fitness.html?_r=1&ref=fitnessandnutr\
ition&oref=slogin


14. The Ice Bath: Sexy Fad or Scientific Fact?
After a hot and sweaty run, the prospect of chilled liquid appeals to many
runners. Water, a sports drink, maybe even a beer might
do nicely to quench the body’s desires. But, the eyes widen when this cool
cocktail is served up in the form of floating ice cubes
in a bath tub sans purple toothpick umbrella. You can wear a warm hat, drink hot
tea, and throw in all the rubber ducks you like,
but I don’t know many who don’t hesitate even a little bit before taking this
glacial plunge.
For years the practice of the ice bath has been touted as an effective way to
reduce pain and inflammation after a hard workout,
motivating athletes to sit, teeth chattering, while the cold does its work. The
basic theory is that the low temperature constricts
the blood vessels in your legs, reducing the swelling. When you break free from
the frigid waters and begin to warm your body up
again, the blood delivers fresh oxygen to the muscle cells to help them repair
the damage done by your 20-mile run straight up the
sides of Kilimanjaro.
More...from the Complete Running Network at:
http://completerunning.com/archives/2007/08/22/the-ice-bath-sexy-fad-or-scientif\
ic-fact/


15. Ask the Tri Doc: Dr. Baldwin on athletes and blood donation:
By Dr. Andrew Baldwin
Dear Dr Baldwin,
Does donating blood have any impact on athletic performance, and should athletes
take any special precautions when they do so?
Thanks,
Don
Dear Don,
Giving blood is an incredible act of altruism and goodwill. Donated blood helps
to save countless lives every year. However, giving
blood is not without consequences, particularly for endurance athletes. Any
athlete who has attempted to compete at a high level
within the first few days following blood donation can attest to this. They
typically feel like a car running on one fewer
cylinders.
For a coach or physician, it’s easy to discourage an athlete from donating
blood. However, consider the following: It is estimated
that in the United States, every three seconds a patient needs blood for
procedures ranging from emergencies to elective surgeries
to cancer treatments. Unfortunately, the need for blood often outweighs the
available supply. The demand for blood increases each
year faster than the rate at which people are donating blood. Fewer than five
percent of the eligible donors in the U.S. give whole
blood (Mollison et al). Athletes make up a major portion of those eligible to
donate. When faced with the choice of performing this
noble act vs. doing well in competition, most will choose the latter. It is an
unfortunate conflict of interests. But there is hope.
I am going to explain how you can do both through proper scheduling of blood
donation.
The average person has 10 pints of blood flowing through his or her body. There
are four components in blood: red blood cells, white
blood cells, platelets and plasma. Red blood cells supply oxygen to various
parts of the body, and are the most relevant for
athletic performance. The more red blood cells you have in your blood, the more
oxygen you’re able to carry to your muscles, and the
harder and longer your body can go while exercising. A normal adult has a red
blood cell percentage of 40-45 percent.
Athletes often report a sudden drop in their performance following a blood
donation. In 1995 Panebianco et al. studied the effects
of blood donation in 10 competitive cyclists before and after donating one pint
of blood. He measured performance at two hours, two
days and seven days post-donation and found that sub-maximal performance was
unaffected but maximal performance was decreased for at
least one week after blood donation. Anecdotal reports from athletes and coaches
say that it can take up to three to four weeks to
get back to maximal fitness.
More...from Triathlete Magazine at:
http://www.triathletemag.com/Departments/Training/2005/storyd0ba.htm


16. The Power of the Group:
I’m convinced that almost anyone can train for a marathon or half marathon
without injury. But for every 20 people who train for a
marathon alone, only one makes it to the finish line. Having the support of a
coach and/or a group increases the odds of finishing
by 10 times or more.
When you choose the right training group, you want to be with your friends on
the long workouts. In my book, Marathon, I note the
four main reasons people join groups:
1. As a team, you can share the challenges, the laughs, the struggles and the
exhilaration.
2. No group member needs to go through a tough day without being bolstered by
others.
3. As you give support, you’ll receive so much more in return.
4. Bonding occurs as individuals support and respect one another — lifelong
friendships are formed.
Choosing the Right Group
Pick a group that runs at your pace and takes walk breaks as you need them.
After over 30 years of organizing Galloway Training
groups, I believe that you cannot go too slow on long runs. Slower running (with
more walk breaks) can reduce the aches and pains
down to almost nothing. Some training groups have one large mass that spreads
out as individuals try to find their own pace. We’ve
found in the Galloway programs that individuals are supported better when a
group leader (GL) manages pace and walk breaks and is
in charge of those with similar conditioning. When this is done, the GL can
reduce adversity — and promote fun with the sharing of
jokes, stories and experiences.
More...from Competitor Magazine at:
http://www.competitorsocal.com/article/?Guid=b037cdf6-bd74-4177-a73f-1ff51e4b829\
c


17. Beijing to shoot down Olympic rain:
Beijing will be shooting for the stars in a bid to stave off downpours when it
hosts the Olympics Games in 2008.
Using an arsenal of rockets, artillery and aircraft, China will try to blast the
clouds out of the sky, a meteorologist told a
Beijing magazine, through a technique which falls under the umbrella of "cloud
seeding."
"We can turn a cloudy day into a dry and sunny one by shooting the clouds less
intensively than when we make rain," head
meteorologist Mian Donglian for the Beijing municipal weather bureau told Time
Out.
By shooting shells containing chemicals like silver iodide, or dry ice into the
sky, scientists say they can create rain. China has
gone so far as to set up a weather modification office that is in charge of such
an endeavor.
When the guns go off, they scatter crystals that attract water droplets in the
cloud, making them grow faster, said climate and
weather expert Johnny Chan from the City University of Hong Kong. The crystals
become heavy and fall as raindrops, he said.
Planes, too, can be used to drop chemicals onto clouds to manipulate the
weather.
In the case of the Olympics, climate experts will pore over satellite images to
find ways to dissolve the clouds rather than make it
rain.
"Scientists fly an airplane, sampling the cloud ... to see if there is potential
for it to work, and if it is likely to work, they
will shoot the gun," Chan said.
More...from CNN at:
http://www.cnn.com/2006/WORLD/asiapcf/06/05/china.rain/index.html


18. Metabolic Math:
Number-crunching formulas that approximate metabolic rate only work well for
average individuals of a normal body composition,
height, and weight. Let's face it - most endurance athletes aren’t average. By
undercutting their resting metabolic rate by just a
few hundred calories, an athlete can completely deplete storage carbohydrate
levels in less than a week. Conversely, a daily energy
surplus of just a few hundred calories can stretch the spandex by more than a
pound a week. Therein lies the danger of fueling based
on an approximate mathematical equation for metabolism.
A more precise method of determining resting metabolic rate is via respiratory
measurements in an exercise physiology lab or health
center. This test costs anywhere from $50 to $300, depending on where you have
it performed. In the procedure, your inspired oxygen
and expired carbon dioxide are measured to determine your daily caloric
expenditure at rest, as well as the percentage of fat and
carbohydrates that are being burnt. To account for the thermal effect of
physical activity, this test can also be performed as you
ride your bike or run on a treadmill, and your caloric expenditure at each speed
or heart rate can be determined, allowing you to
precisely determine proper caloric intake for energy deficit, energy balance, or
energy surplus.
The reason this test works is because the amount of oxygen consumed and carbon
dioxide produced directly correlate to the amount of
nutrients that are being burned for energy. A specific volume of oxygen is
associated with a precise caloric value, and expired
carbon dioxide reflects carbohydrate utilization. The leftover caloric
consumption is then attributed to fat utilization (protein
use as energy, at rest, is negligible, and is actually quite minimal until the
2-3 hour mark of exercise).
More...from TriFuel at:
http://www.trifuel.com/training/health-nutrition/metabolic-math


19. Vegetarianism For Active Individuals:
Ilana Katz, MS, RD, LD
Contrary to some schools of thought, vegetarian eating can support optimal
energy levels. Studies have demonstrated that a
well-chosen vegetarian diet contains adequate energy and protein, is high in
carbohydrate and low in fat - making it ideal for
striving to meet the dietary guidelines encouraged for physical activity.
Animal proteins provide all the essential amino acids, whereas plant sources
(with the exception of soy) do not. For this reason it
is important that vegetarians combine plant protein foods at individual meals or
throughout the day to ensure all the essential
amino acids are supplied. As long as a variety of protein containing plant foods
consumed over the course of the day, and the energy
requirements of the athlete are being met, your protein intake will meet your
daily protein requirements.
Certain vitamins and minerals that are commonly found in animal based foods such
as iron, riboflavin, vitamin B12, calcium and zinc
can be found in adequate quantities when suitable meat alternatives are included
in the diet. A key issue is to educate your self
and explore vegetarian alternatives. Vegetrians must replace the nutrients
normally provided by meat and other foods excluded from
their daily intake.
More...from the Sport Factory at:
http://thesportfactory.com/site/nutritionnews/Vegetarianism_For_Active_Individua\
ls.shtml


20 Digest Briefs:
* Exercise doesn't drop hormone in blacks:
Exercise does not reduce a sodium-retaining hormone in African-Americans known
to potentially cause hypertension, a U.S. study
found.
Senior author Michael D. Brown of Temple University's College of Health
Professions, said the hormone aldosterone influences the
kidney's regulation of blood pressure, but too much of it can contribute to the
development of hypertension because it causes the
kidney to retain salt. Forty percent of African-Americans have hypertension, but
there is little data about what makes them more
susceptible to this condition.
The six-month study involving 35 Caucasians and African-Americans with
hypertension found that aerobic exercise training program
reduced aldosterone levels in Caucasians by 32 percent, but levels
African-Americans dropped by 8 percent. Total body fat was
reduced only in Caucasians, reported the study published in Experimental
Physiology.
Brown said that although study the showed exercise did not lower aldosterone in
African-Americans, exercise still has many other
benefits for this population.
From Science Daily at:
http://www.sciencedaily.com/upi/index.php?feed=Science&article=UPI-1-20070817-14\
481700-bc-us-blackhypertension.xml
* The big sleep
If you've missed a night of rest, don't skimp on your makeup sleep. A study in
the Journal of Sleep Research shows that two
nine-hour nights are required to recover fully - eight hours is not enough -
reports Psychology Today. And forget catching up over
an extended period: even five nights of six-hour snoozes, while not digging you
further into sleep debt, won't let your peak
vigilance return. The researchers also found a disconnect between fatigue and
subjective sleepiness - so even if you're not yawning
and looking for a pillow, your brain may not be at the top of its game.



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 25 - September 2, 2007:
World Championships in Athletics - Osaka, Japan

August 24-25, 2007:
Ragnar Great River Relay - St. Paul, MN

August 25, 2007:
Crim Festival of Races - Flint, MI

Jet to Jetty 5K / 10K - Playa Del Rey, CA

11th IAAF World Championships- Osaka, Japan

Television - CBC
World Championships - 3:00 p.m.

August 26, 2007:
Golden Gate Headlands 50K, Marin County CA
USA Trail Championship

Subaru Ironman Canada - Penticton, BC

Television - CBC
World Championships - 3:00 p.m.


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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